The FODMAP Diet: Foods to Avoid at All Costs to Flatten Your Stomach

Flatulence, indigestion, bloated stomach… Digestive problems are often caused by certain foods that are difficult for you to assimilate. Yes, it’s not just gluten that can cause digestive problems. To avoid feeling bloated at every meal, why not try a FODMAP-free diet.

Not uncommon after a good meal your stomach starts to bloat, hence the need to unbutton your pants sometimes… But for some people, this bloating has become chronicso much so that he follows them regularly stomach pains and from disturbances in intestinal transit (jail or diarrhea). This is one of the symptoms irritable bowel syndrome, a disorder that affects approximately 5 to 10% of the population. Faced with this big problem, Sue Shepard, Australian nutritionist created FODMAP diet to alleviate the symptoms of this disorder.

What is the FODMAP diet?

This acronym stands for four categories so-called fermentable carbohydratesthat is, which weigh more ferment in the intestines. FODMAP therefore means: F = Fermentable, O = Oligofructans, D = Monosaccharides, A = I (i), P = Polyols. They hide behind these complex names many everyday foods which make life impossible for people suffering from irritable bowel syndrome. Interest fromlow FODMAP diet programcalled the FODMAP diet, is reduce gas production and from regulate the movement of water in the intestine. During 2 to 6 weekstherefore, it would be sufficient to respect a diet low in FODMAPs, which consists of eat more protein and less carbohydrates, so you can forget about those intestinal problems.

Which high FODMAP foods should be avoided as much as possible?

FODMAPs are hidden in many foods, whether they areof animal or plant origin. It’s situated in:

• cereals (wheat, rye, oat flour and food containing them);
• certain vegetables (artichokes, asparagus, beets, Brussels sprouts, cauliflower, eggplant, leeks, mushrooms, garlic, onions, shallots, etc.);
• legumes (red beans, lentils, soybeans, chickpeas, etc.);
• foods rich in lactose (cow’s, goat’s, sheep’s milk, cream, ice cream, yogurt, mascarpone, ricotta, etc.);
• certain fruits (apple, mango, melon, apricot, avocado, blackberry, cherry, peach, pear, plum, prune, etc.);
• honey
• corn syrup;
• sweeteners (sorbitol E420, mannitol E421, isomalt E953, maltitol E965, xylitol E 967, etc.).

As you can see, the list is very long… But the whole point of the FODMAP diet is yes reduce them as best as possible as part of a varied and balanced diet. After all, certain foods are necessary for enjoyment their intake of vitamins and minerals.

Which low-FODMAP foods should we prefer to avoid indigestion?

To compensate for the high FODMAP foods, here those that have a low proportion of short-chain carbohydrates, it is better to give them priority in order to avoid stomach pains:

• certain fruits (banana, blueberry, cranberry, grapefruit, lemon, orange, passion fruit, strawberry, raspberry, grape, tomato, etc.);
• certain vegetables (carrots, celery, endive, ginger, green beans, lettuce, potatoes, pumpkin, spinach, zucchini, beets, parsnips, etc.);
• aromatic herbs (basil, mint, oregano, parsley, coriander, rosemary, thyme, lemongrass, etc.);
• certain grains and seeds (buckwheat, amaranth, spelt, rice, polenta, corn, quinoa, millet, flax seeds, pumpkin seedssesame seeds, sunflower seeds, almonds, etc.);
• plant milks (rice, soy, almond, hemp, coconut milk, etc.);
• yogurts with reduced or lactose-free content;
• sweeteners that should be consumed in moderation (dark chocolate, glucose, dextrose, maple syrup, rice syrup, etc.).