The short-chain carbohydrates and sugar alcohols are poorly absorbed by the body, resulting in abdominal pain and bloating. Take a look at the FODMAP diet and find how to deal with it.
Abdominal inflammation grows throughout the day. There are many reasons that cause poor digestion and stress. One of them is a low FODMAP diet (FODMAP is an acronym for Oligosaccharides, Disaccharides, Monosaccharides, and Fermentable Polyols). In other words: a diet that excludes certain plant foods rich in short-chain carbohydrates that can improve irritable bowel symptoms by 50-80%. And precisely this syndrome, which according to data from the Harvard School of Health affects one in ten people in the United States each year, is one of the major causes of abdominal inflammation.
FODMAP, what does this diet mean?
This diet consists of excluding those plant foods rich in carbohydrates such as oligosaccharides, disaccharides, monosaccharides, and polyols that, in some people, can reach the large intestine without digesting and be a substrate for bacteria, causing gases, bloating and abdominal pain.
The goal of the FODMAP diet
This diet is supposed to treat irritable bowel or colon problems. But if the goal is to reduce abdominal fat, it is not only necessary to reduce the intake of those foods that cause inflammation and gases, but also that of other caloric foods.
How to start on a low FODMAP diet?
It's essential that it be carried out with medical supervision, it temporarily excludes food in a period of between 3 and 6 weeks. Then some FODMAPs will be introduced gradually depending on how each person responds.
The goal of the low FODMAP diet is not to lose weight
You can decrease the volume or abdominal circumference by reducing inflammation and gases, but it is not the best alternative if you want to lose abdominal fat. This diet could help collaterally for the simple fact that it dramatically reduces foods rich in sugars.
Which foods are FODMAP?
This diet is usually started by avoiding some vegetables such as broccoli, cauliflower, artichokes, garlic, onion, beets, or mushrooms. Also wheat and rye, legumes, milk, yogurts, and cured cheeses as well as some fruits such as pears, cherries, apricots, apples, and plums. It's also recommended not to ingest honey, polyol sweeteners, agave syrup, chewing gum, or sweets. It's a diet in which a significant number of foods are excluded, it's necessary to have the supervision of a doctor or nutritionist.
The low FODMAP diet may include green pepper, celery, green beans, potato, corn, carrots, tomato, coconut, kiwi, fig, pineapple, papaya, eggs, vegetable drinks, and lactose-free milk and yogurt.