Surely you have heard of the FODMAP diet an alternative that many use to reverse belly swelling and many other digestive discomforts, as it is a diet indicated against irritable bowel syndrome. We tell you how it is made and 13 recipes that you can taste if you want to carry it out.
How to do the FODMAP diet
The FODMAP diet is a diet reduced in fermentable carbohydrates, that is to say, in oligosaccharides, disaccharides and monosaccharides as well as in polyalcohols.
Used in many pathologies with gastrointestinal symptoms, but one of the ones that most use this type of diet is irritable bowel syndrome or irritable bowel syndrome.
Since many carbohydrate source foods have parts that are indigestible or that produce fermentation in the intestine, it is recommended to reduce bloating, flatulence and other symptoms, avoid these foods in the diet.
A) Yes, sugars of all kinds should be avoided, including those present in fruits and dairy products naturally, and foods that are sources of complex hydrates or with a lot of fiber such as whole grains, legumes, starchy vegetables and their derivatives.
The foods that star in the diet will be those derived from refined meats, eggs, fish, vegetable oils, and grains that do not produce fermentation in the body, being able to include eventually a small amount of cooked vegetables or fruits They do not provide a lot of fiber and are easily digested.
A diet that is not recommended in the long term
While it is a diet beneficial in some intestinal pathologies that are not easily reversed but can accompany us for life, the FODMAP diet leads us to avoid very healthy and nutritious food groups in our diet such as whole grains, legumes and fresh vegetables.
Therefore, it is a restrictive diet and that it is not advisable to follow long term scientists have concluded. Well, in addition, it can encourage a high consumption of refined flours that over time and in excess can promote addictive eating behavior and be harmful to health.
Therefore, the best is always consult with a healthcare professional before putting it into practice.
The best recipes to taste in your FODMAP diet
If to reverse gastrointestinal symptoms or control your irritable bowel syndrome you want to carry out a FODMAP diet, these are the best recipes that we recommend trying at home:
- Lemon risotto, in which we must avoid wine to adapt this dish to the FODMAP diet.
These are some keys and tips to follow the FODMAP diet and 13 recipes that you can put into practice to take care of the health of the organism.
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