Low FODMAP Diet, what is it?

Read in SpanishWhen people say low FODMAP diet, they generally refer to a dietary regimen low in certain sugars that can cause intestinal discomfort. According to the Johns Hopkins University blog, this diet is designed to help people with irritable bowel syndrome or small intestinal bacterial overgrowth.FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which means fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are short-chain carbohydrates (sugars) that the small intestine poorly absorbs, causing digestive issues for some people after consuming them.What is a low FODMAP diet?The low FODMAP diet is a very restrictive temporary eating plan, so it is always good to talk to a doctor before switching to this diet, as it eliminates many foods, which is why it is not a diet that one should follow for a long time. The low FODMAP diet is a short process aimed at discovering and determining which foods are problematic for someone. Thus, a low FODMAP diet is a three-step elimination regimen:First, the person stops eating foods high in FODMAPs.Then, these foods are slowly reintroduced into the diet to see which ones are problematic.Once the foods causing symptoms are identified, you can avoid or limit them while enjoying everything else without worry.It is recommended to follow the first elimination step for only two to six weeks; this will reduce symptoms. Then it is recommended to reintroduce a high FODMAP food every three days, one at a time, to see if it causes any symptoms. If a particular high FODMAP food causes symptoms, it is then avoided long-term.Which foods are high in FODMAPs?The foods that trigger symptoms vary from person to person, but the most commonly avoided in a low FODMAP diet are the following:Dairy milk, yogurt, and ice creamWheat-based products like cereal, bread, and cookiesBeans and lentilsVegetables like artichokes, asparagus, onions, and garlicFruits like apples, cherries, pears, and peachesWhat foods can be eaten on a low FODMAP diet?A low FODMAP diet allows the consumption of the following foods:Eggs and meatCheeses like brie, camembert, cheddar, and fetaAlmond milkGrains like rice, quinoa, and oatsVegetables like eggplants, potatoes, tomatoes, cucumbers, and zucchiniFruits like grapes, oranges, strawberries, blueberries, and pineappleIt is best to obtain a complete list of FODMAP foods from the doctor or nutritionist who helps you identify those foods that harm you.