FODMAP Diet Plan: Why You Should Try It

Have you ever heard of the FODMAP diet plan? Do you have problems with the colon such as flatulence, stomach pain, bloating or diarrhea? If you suffer from one or more of these, read on, because this diet plan could be your solution.

What is the FODMAP diet plan?

FODMAP is an abbreviation of the English ‘Fermentable Oligo-, Di-, Mono-saccharides and Polyols’. It involves eliminating high-fermented vegetables from high-chain carbohydrates from the diet.

Although some people love them, not everyone can treat them without having problems. This diet plan is especially excellent for those who suffer from:

• Crohn’s disease
• Ulcerative colitis
• Irritable bowel disease (also called irritable bowel syndrome)

Unlike many extreme diet plans that do not focus on your health but only focus on fast and drastic weight loss, this diet plan is well thought out. Nor is it intended for those who just want to lose weight, but rather those who want to prevent discomfort caused by certain foods in the short and long term.

What foods should be avoided on the FODMAP diet plan?

You should avoid the following foods that have FODMAP traits:

• Foods high in galacto-oligosaccharides: legumes
• Foods high in fructo-oligosaccharides: garlic, rye, wheat and onions
• Products high in sorbitol, xylitol and mannitol: synthetic sweeteners and low-calorie drinks
• Natural sweetening products due to their high content of fructose, ie. honey, syrup, jams
• Foods with lactose: milk and dairy products

Learn more: Make this energetic breakfast without dairy products, flour or sugar

The benefits of the FODMAP diet plan

1. Reduces the symptoms of irritable bowel syndrome by almost 76%

At first glance, the FODMAP diet plan seems very restrictive. But before you start on it, you should know why it is so beneficial for your health.

According to research in the field, many people can eliminate flatulence, bloating and abdominal pain by following this diet plan. Therefore, it is important to consider whether or not you could benefit from avoiding these foods that ferment inside the colon. Instead, choose foods high in fiber, which improve digestion and prevent constipation.

As an example, you can substitute conventionally made wheat bread for a homemade version baked on rice or quinoa.

2. Reduces discomfort for people suffering from Crohn’s disease

A study done with 9 people diagnosed with Crohn’s disease showed that the FODMAP diet plan changed the amount and quality of their prebiotics. Of course, a study with only 9 patients is not enough to give general advice, but it does provide a bit of insight into what one can achieve on this diet plan. Remember that if you suffer from Crohn’s disease, it is also important to maintain a generally healthy lifestyle.

If you do not feel like following this very limited diet plan all your life, try following it for a few weeks and then gradually introduce small amounts of the ‘forbidden’ foods. Repeat this once a month to let your body relax. Just remember to be consistent. Just because you control or avoid a certain group of foods one day does not mean you can eat exactly what you want the next. This can cause even more discomfort.

3. Reduces the symptoms of chronic fatigue

Are you always tired no matter what you eat? It has been proven that the FODMAP diet plan reduces fatigue. This is because, your body no longer receives foods that require a lot of energy to digest. This is especially true for sweeteners.

Of course, you will still consume some sugar since you may well eat fruit on the diet plan. But these are natural sugars that cause less fermentation than honey and synthetic sweeteners. Remember that the best sugar you can find is in a fruit. This is because fruit also contains fiber, which reduces fermentation and drastic changes in blood sugar.

Foods you are welcome to eat on the FODMAP diet plan:

The FODMAP diet plan is not just about limitations. Some of the foods you are allowed to eat include:

• Any kind of meat or meat by-product, as long as they do not contain fructose or sweeteners
• Natural oils
• Herbs, spices and natural flavorings
• Natural nuts and seeds, without preservatives and sweeteners
• Fruit, not just juice: bananas, berries, oranges, kiwis, strawberries, melons, clementines and limes
• Natural sweeteners
• Whole grains: natural corn, oats, brown rice, quinoa, sorghum and tapioca

Remember that not all diet plans are about losing weight. Some are simply just for you to live a generally healthier life without pain and discomfort.