Goodbye abdominal bloating: the “magic word” to get back to having a flat stomach is FODMAP . It is the acronym of Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols , which translated becomes Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. This abbreviation indicates all those foods that can ferment causing intestinal problems . If you minimize their intake, through a personalized diet developed by the expert hands of a doctor, you can achieve good results in just four weeks.
What are FODMAPs?
As we have seen, FODMAP is the acronym of Oligosaccharides, Disaccharides, Fermentable Monosaccharides and Polyols. But, in practice, what is it about?
- Oligosaccharides : flour, rye, legumes, garlic and onion
- Disaccharides : milk, yogurt, soft cheeses
- Monosaccharides : Various fruits including figs, mangoes and some sweeteners such as honey and agave nectar
- Polyols : some fruits, some vegetables and some sweeteners such as xylitol
What Happens When We Eat FODMAP Foods?
FODMAP foods arrive intact in the intestine and bacteria use them for energy – that’s what fermentation is. This process, as the gastroenterologist Enrico Stefano Corazziari tells us , can cause an accumulation of gas in predisposed people. This causes a distension of the intestinal lumen and, consequently, abdominal cramps, bloating, flatulence.
By removing these foods from your diet, goodbye swollen and sore tummy
From a study conducted by Corazziari, it emerged that, after a month of diet without FODMAP, the days of swollen stomach drop by 40%. The value increases over time, especially in the patient’s perception. The abdominal swelling is halved and, after 16 months, it can decrease up to 66%, thus finding a “flat stomach” condition. Furthermore, abdominal pain is reduced by 40% already after one month and its perception is more than halved after 16 months (-56.6%, compared to -10% of the control diet).
What cannot be eaten on the FODMAP diet?
If you always have the feeling of a bloated abdomen and the belly is anything but flat, the foods to avoid or limit are:
- wheat and rye (bread, pasta, couscous, crackers, biscuits)
- apples, pears, apricots, cherries, peaches, mangoes, watermelons, persimmons, plums, plums
- honey, fructose and corn syrup, sorbitol, mannitol, xylitol
- soft, fresh milk and cheeses (such as ricotta)
- artichokes, asparagus, beets, Brussels sprouts, broccoli, cabbage, cauliflower, fennel, garlic, shallots, mushrooms, peas
- chickpeas, lentils, beans, broad beans.
What can you eat on the FODMAP diet?
During the FODMAP diet, however, the green light to:
- cereals, spelled and gluten-free products
- hard and aged cheeses and lactose-free, soy or rice-free milk
- bananas, blueberries, grapefruits, kiwis, mandarins, lemons, oranges, grapes, raspberries, strawberries
- celery, peppers, eggplant, lettuce, green beans and pumpkin
- tomatoes, rich in lycopene
- among sweeteners, prefer sucrose, glucose, maple syrup and sweeteners that do not end in “ol”
If you have no problems, eat it all
FOODMAPs are very healthy foods and people who do not suffer from bloating problems should not follow this diet. Not only is it useless, but eliminating foods such as legumes or many vegetables from your diet can lead to serious health problems.