The fodmap diet, a diet to overcome digestive problems

The FODMAP diet is a diet that recommends a person to avoid foods that contain carbohydrate sources that have a short chain chemical structure. Meanwhile, this diet abbreviation is taken from the type of carbohydrates that should be avoided, namely Fermentable Oligo, Disaccharides, Monosaccharides, as well Poil.

These types of carbohydrates when digested by the body will produce gases such as carbon dioxide, hydrogen, and methane gas which cause your stomach to become bloated and abdominal pain.

Foods that are in the FODMAP category are usually found in some foods naturally or as additives. These include fructose (in fruit and vegetables), fructans (such as fructose found in some vegetables and whole grains), lactose (milk), galactants (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 that are healthy, some of which contain fructans, inulin, and galactooligosaccharides (GOS). Examples of good diets include healthy prebiotic foods that help stimulate the growth of good gut bacteria. But unfortunately, for certain people, FODMAP food has bad effects on digestion, one of which is that it can trigger IBS (Irritable Bowel Syndrome). Here are some good foods if you are going to follow the FODMAP diet:

Vegetables that can be consumed:

Bean sprouts
Peppers
Carrot
Green beans
Bok choy
Cucumber
Lettuce
Tomato

Fruits that can be consumed:

Orange
Grape
Honey melon
Cantaloupe
Banana
Pomelo

Other food sources that can be consumed:

Lactose-free cow's milk
Feta cheese
Beef, goat, lamb, chicken, fish, eggs
Soy products include tofu and tempeh
Whole grains

Foods to avoid in the FODMAP diet

A list of common foods that you should avoid especially if you have IBS includes:

Vegetables to avoid:

Onion
Garlic
Cabbage
Broccoli
Cauliflower

Fruits to avoid in the FODMAP diet:

Peach
Apricot
Plum
Mango
Apple
Watermelon
Cherry

Dairy products containing lactose:

Cow's milk
Cheese
Yogurt
Ice cream
Custard (food ingredients made from a mixture of milk or cream and egg yolk)
Pudding

How to do the FODMAP diet

In implementing the FODMAP diet, there are several steps that you must go through. However, first you better consult a doctor or a nutritionist. The reason is, not everyone will show the same results if you do this FODMAP diet. So, when you are going to apply this FODMAP diet, start from:

1. The elimination stage

At this stage it is recommended that you limit, or even avoid, foods that contain FODMAP for 3-8 weeks. At this stage too, you are asked to see if the symptoms of indigestion that you are experiencing reduce or not.

2. Reintroduction stage

After you avoid foods that suspect you are causing symptoms, you will be asked to include these foods one by one into your menu again. This is done for 3-7 days for one type of food. At this stage, you will see the foods that have been the triggers 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 normally and only limit the foods that trigger it. The rest, you can still apply the diet that you previously had.