Diet without FODMAPs: the list of foods to avoid (and those to favor)

Diet without FODMAPs: the list of foods to avoid (and those to favor)

While the gluten is lambasted on all sides for its harmful effects on our digestive system, Australian researchers believe that it should rather be to attack the FODMAPs. These sugars naturally present in certain foods are said to be very indigestible by their fermentation upon arrival in the colon, which would cause bloating, stomach aches and symptoms of irritable bowel syndrome.

The list of foods rich in FODMAPs (to avoid)

To fully understand the interest and the mode of use of the diet without FODMAPs, it suffices to explain the acronym FODMAP. This also helps to list the foods to avoid as part of this diet.

F: Fermentable (quickly fermented by colon bacteria)

O: Oligosaccharides (fructans and galacto-oligosaccharides or GOS), present in Chickpeas, red beans, lentils …

D: Disaccharides (lactose), in milk, cream, yogurts, certain cheeses…

M: Monosaccharides (fructose in excess of glucose), in apple, canned fruit in its juice, dried fruit, some sweeteners, honey…

AT : And (and)

P: Polyols (sorbitol, mannitol, xylitol and maltitol), in apple, avocado, peach, pear, plum, prune, cauliflower, mushrooms, low-fat desserts based on milk …

The list of foods poor in FODMAPs (to be preferred)

Fruits: banana, blueberry, cranberry (cranberry), grape, grapefruit, honeydew, kiwi, lemon, tangerine, orange, passion fruit, papaya, raspberry, rhubarb, strawberry. Warning: if these same fruits are dried, they should be eaten in small quantities.

Vegetables: bamboo shoots or palm hearts, bean sprouts, carrots, celery, endive, ginger, green beans, lettuce, olive, parsnip, potato, pumpkin, red pepper, chard, spinach, squash, rutabaga, sweet potato, tomato , turnip, yam, zucchini.

Herbs : basil, coriander, lemongrass, marjoram, mint, oregano, parsley, rosemary, thyme.

Grains: cereals (buckwheat, amaranth), bread (100% spelled flour), rice, oats, polenta, millet, quinoa, sorghum, tapioca.

Dairy products : lactose-free milk, rice drink, soy or almonds, hard cheeses (such as cheddar, gruyère, Comté, etc.), mozzarella, brie, camembert, lactose-free yogurt.

Sugars and sweeteners: saccharose, glucose, brown sugar syrup, maple syrup, molasses, sweeteners whose names do not end with “ol”.

Other: tofu, olive oil, sorbet (to replace ice cream).

Also read: 3 recipes to follow the diet without Fodmaps

See also: How to eat healthier? (video)

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