Fodmaps: 7 great tips to lose weight without dieting
If you digest poorly, if your transit isn't foulation, if you have to loosen your jeans after a meal...then the Fodmaps Diet, give it a try! At first, it is a healthy diet, but given the lists of foods to eat or limit, the body eventually becomes lighter. And the belly shrinks naturally!
The FODMAPs diet consists in avoiding certain foods rich in lactose, fructose, polyols ... in order to reduce the severity and frequency of unpleasant digestive disorders (bloating, nausea, gas, diarrhea, constipation) or excess digestive disorders such as fatigue. Fodmaps? This funny word is actually an acronym, each letter represents a group of foods that are the enemies of well-being, especially the belly.
F for fermented substances, O for Oligo (fructans), D for sugars (lactose), M for monosaccharides (fructose), A for And (et), P for polyols (sweeteners)). It is clearly necessary to eliminate, at least reduce at best, foods that ferment in the colon. And they are many! FODMAPs are found in dairy products (lactose), honey, corn syrup, concentrated fruit juices (fructose), lentils, peas, artichokes, asparagus, beets, Brussels sprouts, leeks, garlic, onions, watermelon, peaches, watermelon, and apples (fructans) . ), chewing gum and sweets in which sugar has been replaced by maltitol, sorbitol, xylitol (polyols).
Concerned about the problem, Julie Delorme struggled with Irritable Bowel Syndrome for over fifteen years until she followed the FODMAP diet. In her book, "My Easy Healthy Diet Low on Fodmaps" (ed.Jouvence santé), she gives tips and recipes to help those who want to get started, too. Here are the basic principles she recommends:
1/ Have the right list of problem foods
Attention, those transmitted on the Internet can be incomplete or outdated. Ensure that the tables are based on reliable and up-to-date sources. Refer to Julie Delorme's meticulous and extremely practical book.
2 / Read the labels
"A low FODMAP diet is not a gluten-free diet," Julie Delorme says. Thus, a product that is poor may contain it. On the contrary, a gluten-free product can be rich in it. So, read gluten-free product labels carefully to make sure not all ingredients are off-limits to you. For industrial food consisting of several ingredients, it is again necessary to ensure that it does not contain any intruders. Watch out for honey in some pancakes, fructo-oligosaccharides in some breads or gluten-free sweeteners in drinks and biscuits...
3/ Prepare your meals
It's of course perfect for knowing what you're swallowing. In addition, the whole family can enjoy this healthy diet. Above all, it avoids having to set up two different menus. Those who tolerate Fodmaps can additionally eat, for example, "regular" bread, onions or garlic, served in a separate bowl, or an apple for dessert.
4 / Limit some drinks
...which may make symptoms worse. So beware of alcoholic, carbonated or caffeinated drinks.
5/ Test your sensitivity to Fodmaps
"After four to eight weeks of dieting, if you feel better, it means you have a Fodmap intolerance," says Julie Delorme. You then have to do resubmission tests to determine which classes are tolerable or problematic for you. The goal is to be able to re-expand your diet for fun and to balance the microorganisms (Flora for each test, choose one food from a category. Eat it in normal and normal
amounts, once a day for three days. The rest of the time, make sure you eat low on foods At Fodmaps only.Do the tests one at a time, with a break of two to three days between each attempt to prevent the effects from accumulating.If your symptoms do not increase, you tolerate the category tested and can, later on,reintroduce foods from that category.If, On the contrary, you have more symptoms, it means that you do not tolerate this category.
6 / Avoid traps
Fodmap content varies with food or one of its parts, quantity, and sometimes preparation. This explains why white leeks are rich in Fodmaps, warns Julie Delorme, while green leeks are poor, garlic is rich and garlic-infused olive oil is poor. Wheat bread is poor if it is leavened, but rich if it is leavened with baker's yeast. The classic, as fresh mushrooms are rich in it, but not canned mushrooms. ” Not that simple!
7/ Consult a specialist
A dietitian who specializes in diseases and disorders of the digestive system can help you make a personal assessment of the extent of your intolerance and prepare the right avoidance methods. Because there is no need to deny yourself for nothing! Counseling is also important because there are other causes (whether food or not) that could be responsible for your abdominal symptoms.