Fodmap, what does it mean?

The acronym FODMAP stands for "Fermentable by Colonic Bacteria Oligosaccharides, Disaccharides, Monosaccharides And Polyols" . A term that is difficult to understand, which means, in fact, little digestible carbohydrates found in almost all foods.

These sugars have the distinction of being almost intact to a place in the intestine where they serve as food for local bacteria . Nobody digests them properly: they are the ones who cause flatulence . But in people suffering from a fragile bowel and easily irritable, these gases are particularly painful .

The Fodmap method for better digestion

If you want to lose a few pounds, the Fodmap is not for you. Fodmap is a healthy diet that offers a super digestible diet. It can be seen from the angle of a "flat stomach" method suitable for people who are embarrassed by bloating .

We can not totally exclude Fodmaps from our diet, so the goal is not to exceed a certain amount per meal. The tolerance or intolerance threshold for Fodmaps varies from person to person. It is a fairly fine and totally individual dietetics based more on the art of associating foods rather than simply eliminating them.

If you often have swollen belly, the Fodmap method promises to put an end to the problems of hypersensitive colon and digestive disorders thanks to a diet low in Fodmaps. But if your stomach is rather fat and lack of tone, this health plan will not replace the sessions of abs or sports.

What are the foods rich in Fodmaps to avoid?

Fodmaps can be found in certain fruits, vegetables, pulses, but also in dairy products and in "sugar-free" confectioneries. Here is a small list of foods rich in Fodmaps that can be problematic at the time of digestion:
- Apricot : not more than 2 at a time and very ripe.
- Garlic : it is better to replace it with oil in which cloves of garlic have macerated.
- Artichoke : pay attention to the heart but no restriction on the leaves.
- Asparagus : the tips pose less of a problem than the stems.
- The banana : we do not eat it green but ripe.
- Beet : especially not raw.
- The cherry : we leave the clafoutis.
- The mushrooms : we can possibly marinate them in olive oil and lemon.
- Chicory and dandelion : in salad, they prefer chews.
- Cauliflower : to make him lose most of its indigestible molecules, it is cooked in 2 waters.
- Shallot : in small quantities.
- Fennel : it is sweeter cooked than raw.
- The fresh cheese : we opt for refined cheese or for a yoghurt.
- Dried fruits : in small quantities, the equivalent of a tablespoon.
- Pulses such as beans or lentils : they are soaked before being prepared and cooked further.
- The mango : according to its origin and its state of ripening, the mango is more or less well accepted by the fragile intestines.
- Honey : choose a crystallized honey.
- Nectarine and peach : try them poached.
- The cashew nut : the almond, the pumpkin seeds and the pine nuts pass better.
- The onion : we can try a small amount of big sweet onion.
- Barley : we turn instead to quinoa.
- Bread : any bread made with baking powder is not recommended, we opt for bread, leavened.
- Watermelon : no problem with one or two small balls in a fruit salad.
- Pasta : pasta is made with wheat whose protein, gluten is sometimes poorly tolerated. We test pasta without gluten?
- Pistachio : like cashews!
- The pear : we avoid winter varieties with thick skin.
- The leek : the white concentrates the Fodmaps and the green, the indigestible fibers. Complicated…
- Peas : canned peas are more digestible.
- The green pepper : we prefer the yellow and the red that we make sure to peel.
- The apple : we try to eat it steamed.
- Plums : some mirabelles may eventually pass ...
- Salsify : it contains a good amount of fiber anticonstipation but it is also what causes its loss in the method Fodmaps.
- Glucose-fructose syrup : it contains dubious compounds for health and digestion.
- White or red sugar : a teaspoon in the morning and evening are no problem.
- Jerusalem artichoke : fortunately, it is not common as a vegetable!
- Level drink avoids beer, sodas (even light), all apple-based drinks, citrus juices, drinks made with milk, wine and rum.

And poor food Fodmaps to favor?

Poor in Fodmaps, the following foods facilitate digestion:
- Pineapple : it brings digestive enzymes called bromelain.
- Ripe banana : super-sweet for the stomach.
- Basil : a herb anti-digestive spasms.
- Butter : raw in the morning on toast.
- The carrot : in juice or cooked, there is never anything to reproach him.
- Lemon, lime: the fruit king of digestive detox par excellence.
- Turmeric : the drug spice concerned 100% by the subject.
- Strawberry and raspberry : perfect because very poor in sugars.
- The cheese : no problem if it is refined.
- Seafood : low in Fodmaps.
- Olive oil : the most digestible fatty substance.
- Vegetable milks of almond, rice, soy, oats : practical if you do not support animal milks.
- Tangerine, clementine : the super champions of foods low in Fodmaps.
- Peppermint : it contains a precious essential oil in case of digestive disorders.
- Mustard : zero Fodmap.
- Blueberry : it has recognized antidiarrheal properties.
- Orange : a safe bet on the "health food" plan.
- The potato : starch zero Fodmap!
- Licorice : it contains powerful anti-inflammatory molecules for the digestive system.

Source: Never again stomach ache with the Fodmaps diet, Dr. Pierre Nys. For more info, the publisher's website.