Diet without FODMAP: what is this new flat stomach method?
Do you have extra kilos and digestive problems? Beneficial to health and to the line, the FODMAP-free diet can help you feel better about yourself by avoiding certain foods high in sugars that are not easily digestible.
FODMAP are small carbohydrates, very little absorbed by the small intestine and, therefore, very little digestible. Low in calories and balanced, this FODMAP-free diet honors the most digestible food and cooking methods. It consists of identifying the foods poorly digested by a patient, because they are rich in FODMAP and avoiding them. From the first days, intestinal comfort returns and you eliminate body fat.
Therefore, it is about discarding foods that contain FODMAP whose digestion is difficult. These sugars are:
oligosaccharides (in fresh and dried vegetables),
disaccharides (milk and dairy products),
and polyols (light confectionery, fruit, etc.).
To this list are added foods rich in gluten (wheat, oats, barley, rye), poorly digested by sensitive or intolerant people.
Foods rich in FODMAP are replaced with those of the same category that contain little or nothing: preferring red fruits instead of apples, carrots instead of cabbage, quinoa instead of pasta, gruyere instead of milk. Therefore, we maintain a good intake of fiber, vitamins and minerals.
We don't forget to incorporate meat, fish and eggs at lunch and dinner: without FODMAP, they are rich in appetite suppressant proteins and contain glutamine, an amino acid beneficial for intestinal balance.
Go back to a more natural diet.
It is impossible to follow a low FODMAP diet consuming prepared meals or industrial products (breakfast cereals, cookies, cakes, sauces, soups, vegetable trays, dairy products, etc.). Even if some of them (a tub of carrot vinaigrette, for example) don't seem to contain offensive foods a priori, they are full of additives (to season or just preserve) that themselves contain FODMAP.
Industrial products should be as limited as possible, in particular those containing cellulose and its derivatives (E 460 to E 469), glutamate and its derivatives (E 620 to E 625), gums (E 410 to E 446) and sweeteners ( E 950 to E 968), especially polyols.
To save time, prefer simple frozen foods (fish, meat, vegetables, fruits, etc.), or even canned foods, the contents of which are rinsed well before consumption.
Raw vegetable and fruit fibers are more difficult to digest; as they cook, they soften. If the food is whole, breaking the fibers by mixing, grinding or cutting them facilitates digestion. The skin, but also the seeds of certain fruits and vegetables, are irritating to fragile intestines.
In general, the digestive system does not tolerate overly spicy foods, acidic foods (vinegars), overheated (fried) and processed fats (whipped cream, mayonnaise), sauce preparations, fatty and / or salty products.
Choose very ripe fruits and vegetables, peel them, grate them, cut them into small pieces or mix them, and we are satisfied with two or three servings of raw vegetables per day. As for the rest, it cooks for a long time. Lean meats are preferred over fatty pieces. Prefer a soft, fat-free cooking and then season with a little oil or raw butter, in measured amounts. Swap strong spices for fresh herbs, which stimulate digestion.
Calibrate our meals
Rich or lean, liquid or solid ... anything you consume, too much volume bloats the stomach, dissolves it and makes digestion long and difficult. Also, the larger the bowl of food eaten, the greater the risk of consuming FODMAP in large quantities.
Moderate portions: 80 to 100 g for fruits and vegetables, 100 g for starchy foods, 120 to 150 g for meat and fish.
Food intake is divided equally between the three meals of the day. It's best to schedule a snack around 4:00 p.m. instead of overeating at lunch or catching up on dinner. Drink running water, preferably outside meals (about 8 glasses a day).
Like the whole organism, the digestive system is based on precise rhythms and nothing destabilizes it more than anarchy in schedules. You need benchmarks to regulate the secretion of digestive juices.
Good digestion also depends on the "shape" of the meals. Taking the time to chew well to grind food and soak it with saliva predigestates it, and eat calmly, without haste, avoid swallowing air.
Always eat at set times, even on vacation when possible.
Spending at least twenty minutes at the table, we chew each bite at least twenty times, placing ourcovered, and wait until we have swallowed before trying again. It may seem tedious at first, but it quickly becomes a habit.
Take our meals calmly, sitting down, avoiding heated discussions.