The low FODMAP diet is a key tool for reducing bloating and abdominal pain in people with digestive disorders.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, i.e. fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
These are short-chain carbohydrates and polyols that are not fully digested in the small intestine, reaching the colon where bacteria ferment them, producing gas and symptoms such as bloating, abdominal pain, diarrhoea and constipation.
With PlanEAT, the Nutrition App, you can plan a personalised low FODMAP diet, making it easier to choose the right foods and avoid those that can cause digestive discomfort. This approach will help you better manage your symptoms and improve your overall well-being.
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What is a Low FODMAP Diet?
The low FODMAP diet focuses on avoiding these carbohydrates which are poorly absorbed in the small intestine, are osmotically active by increasing luminal water content and are rapidly fermented by intestinal bacteria, generating short-chain fatty acids and gases such as carbon dioxide, methane and hydrogen. This diet is not designed for weight loss, but to alleviate gastrointestinal symptoms.
It is essential to know which foods are low in FODMAPs to avoid bloating and abdominal pain. FODMAPs are short-chain carbohydrates and polyols that are not fully digested in the small intestine, reaching the colon where bacteria ferment them, releasing gas and causing symptoms such as bloating, abdominal pain, diarrhoea and constipation. This is not a weight loss diet.
Therefore, a low FODMAP diet is a therapeutic tool that eliminates these components from the diet to reduce gastrointestinal symptoms.
What are FODMAPs and where are they found?
In a low FODMAP diet, it is essential to identify and avoid certain fermentable carbohydrates that can cause digestive discomfort. Oligosaccharides, such as fructans, are polymers of fructose found in foods such as wheat and onions, and are common in food industry products such as drinks and energy bars.
These compounds are not digested and reach the colon, where they ferment and act as prebiotics, stimulating the gut microbiota.
Galacto-oligosaccharides (GOS), found in legumes such as beans and chickpeas, and vegetables such as Brussels sprouts, should also be avoided. These compounds, which are also added to infant formula, are not digested by the human body and ferment in the colon.
Disaccharides such as lactose, present in milk and dairy products, should be limited in a low FODMAP diet. Lactose requires the enzyme lactase to be digested, and lactose deficiency can cause digestive problems.
Monosaccharides, especially fructose, are found in fruits, honey and some sweeteners. Their absorption is variable and can be problematic in large amounts, especially without the presence of glucose.
Finally, polyols such as sorbitol and mannitol, which are found in fruits such as apples and plums, and vegetables such as cauliflower, should be avoided in a low FODMAP diet due to their ability to cause digestive discomfort.
Low FODMAP foods
To follow a low FODMAP diet, it is crucial to know which foods are suitable to avoid digestive discomfort. In terms of dairy, lactose-free options such as lactose-free milk, yoghurts and other lactose-free dairy products, as well as aged cheeses and vegetable drinks, are appropriate.
Grains and tubers allowed in a low FODMAP diet include potato, sweet potato, cassava, tiger nut, maize, oats, rice, millet, sorghum, quinoa, buckwheat, tapioca, buckwheat and spelt. These foods are easy to digest and do not cause gastrointestinal problems.
Legumes, although mostly to be avoided, tofu is an exception and can be included in a low FODMAP diet.
Suitable vegetables include chicory, lettuce, lettuce, chard, spinach, kale, Brussels sprouts, cucumbers, carrots, green pepper, tomato, courgette, pumpkin, aubergine, radicchio, turnip, celery, green beans, ginger and olives.
Low FODMAP fruits include banana, custard apple, kiwi, lemon, lime, tangerine, clementine, grapefruit, pineapple, orange, quince and loquat. These fruits are less likely to cause fermentation and gas.
In the category of meat, fish and eggs, unprocessed meats, all types of fish, seafood and eggs are safe for a low FODMAP diet.
Finally, permitted fats include olive, sunflower and corn oils, butter, margarine and mayonnaise. These fats do not contribute to gastrointestinal symptoms associated with FODMAPs.
Implementing the low FODMAP diet
To initiate a low FODMAP diet, three distinct phases must be followed: restriction, reintroduction and personalisation.
Restriction phase
This phase involves strictly eliminating all FODMAP-rich foods to alleviate gastrointestinal symptoms. The duration of this phase varies between 2 and 6 weeks, with a maximum of 8 weeks. A low FODMAP diet is defined as providing less than 0.5g per intake or less than 3g per day.
It is crucial to identify the patient’s dietary habits and lifestyle, provide specific dietary instructions and discuss how to manage special situations where meal preparation cannot be controlled.
Reintroduction phase
The aim here is to control the symptoms obtained in the restriction phase and gradually reintroduce the restricted foods. This phase can last between 8 and 12 weeks. Foods from one FODMAP group at a time, such as fructose, lactose or fructans, are reintroduced to identify which causes the most symptoms.
If symptoms appear, discontinue that group and continue with the next. This process helps to determine the qualitative and quantitative tolerance of each food group.
Personalised low FODMAP diet
In this phase, the patient’s diet is individualised, including all foods tolerated in the reintroduction phase and maintaining the restriction of foods that cause gastrointestinal symptoms.
The aim is to maintain a varied diet, avoiding unnecessary restrictions and ensuring symptom control. With a personalised low FODMAP diet, the patient can lead a healthy and normal life.
With a personalised low FODMAP diet, patients can manage their symptoms and lead a normal and healthy life.
PlanEAT, the free Nutrition App, can help you plan and follow a low FODMAP diet effectively, ensuring a better quality of life without digestive discomfort.