Contents:
- Medical Video: The FODMAP Diet: What You Need to Know | UCLA Digestive Diseases
- What foods are included in the FODMAP diet?
- Foods to avoid on the FODMAP diet
- How to do the FODMAP diet
- 1. Stage of elimination
- 2. Recognition stage
- 3. The final stage
Medical Video: The FODMAP Diet: What You Need to Know | UCLA Digestive Diseases
The FODMAP diet is a diet that encourages someone to avoid foods that contain carbohydrate sources whose chemical structure is short chain. Meanwhile, the abbreviation of this diet is taken from the type of carbohydrate that must be avoided, namely Fermentable Oligo, Disaccharide, Monosaccharide, as well as Poliol.
The types of carbohydrates if digested by the body will produce gases such as carbon dioxide, hydrogen, and methane gas which causes your stomach to become bloated and abdominal pain.
Foods that are in the FODMAP category, usually present in some foods naturally or as additives. These include fructose (in fruits and vegetables), fructans (such as fructose found in some vegetables and grains), lactose (milk), galactan (peas), and polyols (artificial sweeteners).
What foods are included in the FODMAP diet?
Foods that are prohibited in the FODMAP diet, not all types are considered unhealthy. There are some who are healthy, some of which contain fructans, inulin, and galactooligosaccharides (GOS). Examples of good food are among other healthy prebiotic foods that help stimulate the growth of good intestinal bacteria. But unfortunately, for certain people, FODMAP food has an adverse effect on digestion, one of which can trigger IBS (Irritable Bowel Syndrome). Here is a good meal if you want to follow the FODMAP diet:
Vegetables that can be consumed:
- Bean sprouts
- Paprika
- Carrot
- Green beans
- Bok Choy
- Cucumber
- Lettuce
- Tomato
Fruits that can be consumed:
- Orange
- Wine
- Honey melon
- Blew
- Banana
- Pomelo
Other food sources that can be consumed:
- Lactose-free cow's milk
- Feta cheese
- Beef, mutton, lamb, chicken, fish, eggs
- Soybean products include tofu and tempeh
- Grains
Foods to avoid on the FODMAP diet
List of common foods that you should avoid especially if you have IBS including:
Vegetables that must be avoided:
- Onion
- Garlic
- Cabbage
- Broccoli
- Cauliflower
Fruits to avoid on the FODMAP diet:
- Peach
- Apricot
- Plum
- Mango
- Apple
- Watermelon
- Cherry
Dairy products containing lactose:
- Cow's milk
- Cheese
- Yogurt
- Ice cream
- Custard (ingredients made from a mixture of milk or cream and egg yolks)
- Pudding
How to do the FODMAP diet
In implementing the FODMAP diet, there are several stages that you must go through. However, beforehand you better consult a doctor or nutritionist first. The reason is, not everyone will show the same results if they do this FODMAP diet. So, when you are going to apply this FODMAP diet, it starts from:
1. Stage of elimination
At this stage you are recommended to limit, even avoid foods that contain FODMAP for 3-8 weeks. At this stage too, you are asked to see whether the symptoms of digestive disorders that you experience are reduced or not.
2. Recognition stage
After you avoid suspected foods causing symptoms, you will be asked to put one by one into the menu again. This is done for 3-7 days for one type of food. In this stage, you will see food that has been a trigger for your IBS symptoms.
3. The final stage
Now, after knowing what can make your IBS symptoms appear, then you will be asked to return to eating food normally and only limit foods that are the only trigger. The rest, you can still apply the diet you previously had.
