The focus of today's article is the FODMAP diet, which is mysterious to many people, as well as the full lists of prohibited and allowed products with it.. Let's just say that this is not just a weight loss diet.. It was developed primarily for people who suffer from bloating and pain in the abdomen, and its action is aimed at reducing or completely getting rid of these symptoms.. Let's talk more about this diet, and also consider a detailed nutrition menu for the week..

What is the FODMAP diet and what stages does it have Abdominal pain and bloating at least once in their life every person has experienced. But the occurrence of these symptoms does not always indicate a disease.. If we talk about the FODMAP diet, then it is shown to people who have been exposed to irritable bowel syndrome..

Important! FODMAPs are the first letters of the names of carbohydrates that are difficult for some people to digest.. Namely, fermentable monosaccharides, oligosaccharides, disaccharides and polyols. When eating foods containing these carbohydrates, characteristic signs appear..

The FODMAP diet is more than just a way to eat. With its help, you can understand exactly which foods are not tolerated by your body in order to eliminate them forever from your diet..

So, the diet includes 3 main stages, which must be strictly adhered to:.

1Assess your diet. If you have been diagnosed with IBS or have symptoms of IBS, you need to review your regular dietary foods.. Among them, you need to find products from the FODMAP list, and reduce their consumption..

2 Monitor your condition. If you feel relief of symptoms or their complete disappearance, continue to follow the diet.. If there is no change, remove COMPLETELY everything from the FODMAP list. Stick to the diet for about 1.5-2 months.

3Expand your diet. After the specified period, start eating previously excluded foods, but only one at a time, and monitor your condition. When you start eating foods that trigger your body, it will let you know by aggravating your symptoms..

The body of each person is individual - the product that is not tolerated by one person may be suitable for another. Therefore, the diet will help you identify which foods to eliminate in your particular case..

What foods should be excluded from the diet on a FODMAP diet Now let's go directly to the list of prohibited foods that will have to be excluded during the diet. Since these are carbohydrates, and for the most part harmful, adhering to the principles of nutrition, you will achieve two effects at once - improve your health and lose weight.

List of foods to avoid:.

Fruits and vegetables. Cherries, apples, peaches, apricots, plums, watermelon, garlic, beets, onions, asparagus, mushrooms.

Bakery products. Bread (wheat, rye), any pastries.

Dairy products. Regular milk, kefir, yogurt, sour cream, cottage cheese, butter.

Confectionery. Any cookies, cakes, pastries, honey.

nuts. Especially pistachios and cashews.

What you can and should eat What you can eat on a FODMAP diet? This question definitely occurred to you just by looking at the list above.. You certainly won’t have to starve yourself, because the list of allowed products is also rather big:.

Vegetables and fruits. Melon, kiwi, bananas, strawberries, tangerines, grapes, oranges, tomatoes, carrots, zucchini, potatoes, eggplants, olives, parsnips, cucumbers.

Meat and fish products, poultry meat. Chicken, pork, beef, shrimp.

Cereals. Corn grits, rice, quinoa, oatmeal, pasta from the same cereals.

Milk and its products. lactose-free milk, hard cheese.

Sweets. Black bitter chocolate, maple syrup.

nuts. Pine nuts, peanuts, almonds.

note! Cooking some foods affects FODMAP concentration, so some tricks can be applied. For example, thermally processed vegetables are much better perceived by the body than raw ones.. Also, FODMAP in fruits and vegetables can be reduced by souring and canning in vinegar.. The liquid itself after canning must be drained, and fruits and vegetables should be washed with water before use..

Here are some more important tips for those who are thinking about the FODMAP diet:.

1First, consult a doctor to find out the exact diagnosis and decide on the need for a diet. Take general clinical tests, as well as check the level of glucose and cholesterol in the blood.

2 Eat enough fiber - 25-38 g per day. Since fiber is mainly found in vegetables and fruits, and many of them are prohibited, special supplements can be used..

3Keep a diary and write down your condition in it. Write about symptoms and their connection with food eaten, as well as about stress, lack of sleep, taking medications..

By adhering to all the principles of the FODMAP diet, you can personalize your diet and thus improve your condition..

FODMAP Diet: Menu for 7 days The FODMAP diet will take about 6-8 weeks, during which time you will need to think a little about what to cook. As a bonus, we offer you an approximate menu for the week. You can take it as a basis, and then change and expand, adjusting to your taste..

Monday.

Breakfast: rice milk oatmeal with fruit.

Lunch: brown rice, bell pepper and cabbage salad.

Snack: yoghurt without fillers and lactose.

Dinner: gluten-free bread sandwich with cheese and boiled chicken, mint tea.

Tuesday.

Breakfast: oatmeal with pumpkin.

Lunch: potato, bean and ham casserole.

Snack: gluten-free bread, fruit, or nuts.

Dinner: vegetable salad dressed with sunflower oil, toast with cheese.

Wednesday.

Breakfast: rice milk oatmeal with blueberries.

Lunch: chicken casserole with vegetables, mint tea.

Snack: a few slices of melon.

Dinner: gluten-free bread with hard cheese, tomatoes, peppers and olives.

Thursday Breakfast: lactose-free milk shake with strawberries and blueberries.

Lunch: stewed vegetables with pork.

Snack: plain yogurt and strawberries.

Dinner: fish cakes, salad, glass of lemonade.

Friday.

Breakfast: scrambled eggs with vegetables, gluten-free toast.

Lunch: chicken casserole, brown rice.

Snack: zucchini pancakes.

Dinner: tomato soup, stuffed zucchini.

Saturday.

Breakfast: banana pancakes.

Lunch: potatoes baked with rosemary, salad.

Snack: coconut milk pudding with chia seeds and berries Dinner: chicken soup, fish cakes.

Sunday Breakfast: fruit smoothie (banana, strawberry) with flax seeds and lactose-free milk.

Lunch: chicken soup.

Snack: carrot muffins.

Dinner: stewed vegetables with beef.

Studies show that more than 85% of people following the FODMAP diet noticed an improvement in the condition of their gastrointestinal tract and the disappearance of signs of the disease.. You can also read reviews of the FODMAP diet from real people who have experienced it for themselves.. Now you have enough information to get started.. But if in doubt, consult a doctor and agree with him the need for a diet in your particular case..

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