Diet
FODMAP Diet for weight loss, FODMAP is a diet based on reducing the intake of a certain type of simple carbohydrates to help reduce weight healthily, improve intestinal health and absorption, which improves a person's general health and is considered one of the best types of dieting.
Before talking about a
beginner's guide to FODMAPs, you should know what FODMAPs are, or FODMAPs,
which are classes of simple, short-chain carbohydrates that have not been
broken down well in your body and therefore cannot be absorbed properly in the
small intestine.
The small intestine is
the primary site for absorbing many of the nutrients your body needs, if not
absorbed into the small intestine.
Food continues along with
the digestive system until it reaches the large intestine, the absorption of
nutrients is limited in the large intestine, although the water is easily
absorbed and instead the waste that reaches the large intestine undergoes a
process called fermentation where the waste material is digested and converted
into gas and short fatty acids. The chain is made of yeast and bacteria that
naturally live there.
Where is FODMAPs found?
The four classes of
FODMAPs are monosaccharides, polysaccharides, liquid sugars, and polyols are
elements of carbohydrates and thus are less common in protein-rich foods such
as meat, poultry, fish or fats, and oils.
What is the FODMAP diet?
Following a low-FODMAP
diet reduces many common products that contain this type of carbohydrate, the
principle behind this diet is to give the gut a chance to heal, especially if
you suffer from digestive problems such as IBS, people who suffer from
Digestive disorders this diet is part of their treatment.
This diet can be
difficult to follow, and it is advised that you contact a nutritionist to ensure
that you are on the right track and getting enough of the nutrients that you
can consume.
Benefits of following a FODMAP diet
Maintaining the health of the digestive system
Digestive symptoms can
vary widely, including stomach pain and flatulence, and stomach pain is the
hallmark and it has been found that bloating effects more than 80% of people
with IBS, both stomach pain and bloating have been shown to decrease.
Dramatically with a low-FODMAP diet.
Improve health
Several studies have
found that a low-FODMAP diet improves the overall quality of life. but
placebo-controlled studies are needed to support this finding.
How to follow the FODMAP diet
A FODMAP diet includes
three phases:
The adherence stage
This phase involves
strict avoidance of all foods high in FODMAPs. People who follow this diet
often think that they should avoid all foods containing FODMAPs in the long
term, but this phase should only last about 3-8 weeks. This is because of
Including FODMAPs in the diet is important for gut health.
Some people notice an
improvement in their symptoms in the first week, while others take the full
eight weeks. Once you feel sufficient relief from your digestive symptoms you
can progress to the second stage.
The second stage of the FODMAP system
This stage includes
systematically reintroducing high FODMAP foods. The purpose of this is two
reasons, to determine the types of FODMAPs you are tolerating. Few people are
allergic to all of them, and you can test specific foods one by one for three
days each. It is recommended that you do this step With a trained dietitian who
can guide you through the right foods, instead, this app can help you decide
which foods to reintroduce.
But you should know that
you need to continue to follow the low FODMAP diet throughout this phase, this
means that even if you can tolerate some high FODMAP foods, you should continue
to restrict them until the third phase.
Low-FODMAPs
- Protein: beef, chicken, eggs, fish, and lamb.
- Vegetables: beans, bell peppers, carrots, eggplant, eggplant, turnips, tomatoes, spinach, and zucchini.
- Nuts: Almonds, peanuts, pine nuts.
- Seeds: flaxseed, pumpkin, sesame, and sunflower.
- Dairy products: Cheddar cheese, lactose-free milk, and parmesan cheese.
- Oils: coconut oil and olive oil.
- Drinks: black tea, coffee, green tea, mint tea, and water.
- Condiments: chili, ginger, mustard, pepper.
Foods high in FODMAPs
- Vegetables: garlic, asparagus, onions, mushrooms, beans, leeks, and green onions.
- Fruits: Blackberries, melons, peaches, peaches, dates, and avocados.
- Meats: sausages, baked meats, grilled meats, and meats served with garlic.
- Fish: baked fish, grilled fish, fish served with garlic or onion-based sauces.
- Fats: Almonds, cashews, pistachios, and avocados.
- Starches and grains: Beans, lentils, wheat, and gluten-based bread, foods rich in FODMAPs should be avoided to improve gut health and lose weight.
