FODMAPs: What Foods Should I Eliminate To Quickly Deflate?
To find a flat stomach, the first effective reaction is to limit as much as possible the foods that ferment in the intestines. And it's not just wrapped!
FODMAP? This acronym identifies five classes of fermentable carbohydrates, that is, those that have an unfortunate tendency to quickly ferment in the intestines, resulting in gastrointestinal discomfort: bloating, flatulence, and transit disorder (diarrhea/constipation). .
Flatulence: a list of foods that make you bloated
In detail, the letters mean FODMAPs: F = fermented, O = Oligo fructans, D = polysaccharides, M = monosaccharides, A = f (and), P = polyols. Indeed, under these barbaric words, they simply hide a huge number of foods from our daily lives. Except for meat, fish, eggs and FODMAP-free vegetable oils! Here is a list of undesirables when you have a sensitive stomach and want to follow the FODMAP diet:
Fructans are hidden in cereals (wheat, rye ... and foods made from them such as bread, biscuits, couscous, pasta), and in some fruits (apples, persimmons, watermelons, peaches, melons ...), vegetables and spices (artichokes, asparagus, beetroot, Brussels sprouts ... eggplant, shallots, garlic, onions, shallots, etc.).
Galacto-oligosaccharides or GOS are found in legumes (chickpeas, red beans, lentils, soybeans, etc.).
Disaccharides are associated with foods rich in lactose (cow, goat, sheep's milk, cream, ice cream, yoghurt, desserts made with these milks) and some soft, immature cheeses (cottage, mascarpone, ricotta, etc.).
Monosaccharides are represented by fructose of some fresh fruits (apples, mango, watermelon ...), dried or canned, or by products such as honey, corn syrup, concentrated fruit juices.
Polyols (maltitol, sorbitol, xylitol ...) are naturally present in some fruits and vegetables (apples, apricots, avocados, blackberries, cherries, lychees, peaches, pears, plums, plums, melons, cauliflower, mushrooms ...). In this family we also find sweeteners (sorbitol E420, mannitol E421, isomalt E953, maltitol E965, xylitol E967) used to replace sugar. So we understand why it hurts your stomach to chew light gum or chomp on some diet crackers!
The FODMAPs Diet: Solutions to Limit Foods That Ferment in the Gut
The list of foods high in FODMAPs is long! However, there is no doubt about deleting them all overnight! The goal: to reduce it as much as possible within the framework of a balanced and varied diet, especially when a person is sensitive to it. Because offending foods have their good sides, too! Oligosaccharides (cabbage, onions, asparagus, etc.), for example, have a prebiotic effect that promotes the reproduction of good bacteria, which is necessary for the balance of the intestinal flora (or microorganisms). So, let's set the record straight and go step by step:
Reflex 1: Limit processed products such as cakes, ready meals, commercial sauces, fruit juices...because FODMAPs are especially found in wheat, milk, onions, garlic or apples. Many ingredients are often found in the manufacture of many industrial food products.
The second reflex: getting rid of products that we can easily do without, starting with sweets and other light sweets stuffed with sweeteners. It's best to allow yourself "real" cookies from time to time or to make homemade cookies by cutting out sources of FODMAPs.
Third reflex: Try to identify the food or foods involved. In other words, be patient because it varies from person to person! The advice of Julie Delorme, author of My Easy Healthy Low-FODMAP Diet and 53 Recipes (Jouvence Santé edition): “For each test, choose a food from a category. Eat it in
normal, normal amounts once a day for three days. In the rest time, be sure to eat only foods low in FODMAPs. Take 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 tested category and can later Reintroduce foods from this category. On the contrary, if you have more symptoms, it means that you do not tolerate this category.”
Stomach ache: What foods with low FODMAPs should be preferred?
To reduce intestinal discomfort, limit foods rich in FODMAPs and prefer those that provide the least. Another tip: Read labels carefully to make sure they don't contain any unwanted ingredients. Watch out, for example, for honey in some candies, fructo-oligosaccharides in some gluten-free breads or sorbitol and mannitol in sugar-free desserts. Here is a list of foods low in FODMAPs that you should try to replace with those whose level is too high:
Fruits: Banana, blueberries, cranberries, grapes, grapefruit, cantaloupe, kiwi, lemon, tangerine, orange, passionfruit, papaya, cranberry, rhubarb, strawberry.
Vegetables: heart of palm, bean sprouts, carrots, celery, dandelion, ginger, green beans, lettuce, olives, parsnips, potatoes, pumpkin, red peppers, Swiss chard, spinach, squash, turnips, sweet potatoes, tomatoes, turnips, yam , zucchini.
Herbs: basil, coriander, lemon, marjoram, mint, thyme, parsley, rosemary, thyme.
Grains and seeds: cereals (buckwheat, amaranth), bread (100% buckwheat flour), rice, oats, polenta, corn, millet, quinoa, sorghum, tapioca, flax seeds, pumpkin, sesame, sunflower, beans Peanut, almond.
Dairy: rice, soybeans, almonds, hemp, quinoa, coconut milk, all mature cheeses, as well as lactose-free or lactose-free milk and yogurt.
Sweeteners (consume in moderation): dark chocolate, dextrose, glucose, marmalade, maple syrup, rice syrup, sugar.
However, be careful! Not all stomach aches or transit problems are blamed on FODMAPs, which aren't the only problematic factors. There are other things such as alcohol, carbonated drinks, excess fat, caffeine ... In the event of severe and / or persistent pain, consult your doctor or a dietitian who specializes in diseases and digestive disorders who will advise you on avoiding the correct food adapted to your case.