What is the FODMAP Diet
What is the FODMAP Diet?
- FODMAP, one of the popular diets of the last period, is especially recommended for people with digestive system diseases. This diet is an excellent option for people with irritable bowel syndrome, ulcerative colitis, and Crohn’s. It significantly reduces complaints such as gas pain, bloating, and abdominal pain, which are frequently encountered in these diseases.
- FODMAP stands for fermentable oligo-di-mono-saccharides and polyols. These are short-chain carbohydrates that are sensitive to digestion. Instead of being absorbed by the bloodstream, these carbohydrates reach the end of the intestine where bacteria are also found.
- FODMAP diet restricts foods containing fructose, lactose, fructan, galactan, and polyol. Because these foods cannot be digested by the gut, they are mostly fermented by bacteria. It also draws water from the gut. This can cause complaints such as abdominal pain, gas, bloating, diarrhea, intestinal spasms, and stool irregularity. FODMAP diet eliminates all these complaints when applied correctly.
How to Do FODMAP Diet?
- It is recommended that this diet, which is applied as a kind of treatment, should be done under the supervision of a doctor or dietitian.
- It is recommended not to consume foods containing high fodmap in the diet for at least 6 weeks.
- If the cause of digestive complaints is fodmaps, a decrease in complaints is seen in a few days without limitation. After 6 weeks, you can add some of these foods back to your diet one by one. In this way, you can easily determine which foods cause complaints.
- If you find that certain foods are disrupting your digestive system every time, it may be advisable to completely remove them from your diet.
- We know that the question “does the fodmap diet make you lose weight” is on the minds of many people. The FODMAP diet is definitely not a weight loss diet. People who can digest these carbohydrates should not follow the FODMAP diet. Because fodmap foods are very healthy foods that contain prebiotic fibers.
We have prepared a list of 1800 kcal calorie fodmap diets for you. However, before we go into the details of this list, we would like to emphasize again that the fodmap diet should be done under the supervision of a doctor or dietitian. The FODMAP diet is not a long-term or permanent diet.
Here is an example of a one-day fodmap diet:
Breakfast
- 2 slices of gluten-free bread
- 5 olives
- 1 boiled egg
- 1 cup of lactose-free milk
- Dill
- Lettuce
- Mint
Snack
- 1 serving of fruit (non-banned fruit)
Lunch
- Vegetable soup (from prohibited vegetables)
- 120 grams of meat, fish, turkey, or chicken
- Oil-free rice pilaf
- Lactose-free yogurt or 2 cups lactose-free buttermilk
- Greens
Snack
- 1 serving of fruit (non-banned fruit)
Dinner
- Food made from vegetables (not prohibited vegetables)
- 2 slices of gluten-free bread
- Lactose-free yogurt
- Greens
Snack
- 2 servings of fruit (non-banned fruit)
FODMAP Diet Prohibition List
Foods to avoid on the FODMAP diet include:
- Bread
- Pasta
- breakfast cereals
- tortilla bread
- waffles
- Cracker
- Biscuit
- Barley
- Rye
- Beans
- Chickpea
- Lentil
- kidney beans
- Soybean
- Milk
- Ice cream
- Pudding
- custard
- Yogurt
- Cream
- Cheese
- Whey
- Whey protein supplements
- fructose
- Honey
- high fructose corn syrup
- xylitol
- mannitol
- maltitol
- Sorbitol
- Currant
- Apple
- applesauce
- Apricot
- Blackberry
- Cherry
- canned fruit
- Date
- FIG
- Pear
- Peach
- nectarine
- Mango
- Grapefruit
- Avocado
- Watermelon
- Artichoke
- Asparagus
- Broccoli
- Beet
- Kidney bean
- broad beans
- Brussels sprouts
- Cabbage
- Cauliflower
- Garlic
- Fennel
- Leek
- Mushroom
- Celery
- Okra
- Onion
- Pea
- shallot
- Beer
- Wine
- Drinks containing high fructose corn syrup
- soy milk
- fruit juices
- Alcohol
- sports drinks
- coconut water
