Fodmap: meaning, symptoms and nutritional tips

The term Fodmap has become increasingly important in recent years, especially in connection with digestive complaints such as irritable bowel syndrome (RDS) and other gastrointestinal problems. Fodmap stands for “fermentable oligo, di-, monosaccharides and polyols”-a group of carbohydrates that can lead to digestive complaints in some people. A low-fodmap diet aims to reduce the intake of this specific carbohydrates and thus relieve symptoms such as bloating, abdominal pain and diarrhea.

What is Fodmap and how does it work?

FodMap is an abbreviation for certain types of carbohydrates that occur in many foods and have a different effect on the digestive system. The fodmap carbohydrates are poorly absorbed in the intestine and can therefore lead to gastrointestinal problems in sensitive people. The individual components of Fodmap are:

• Oligosaccharide: These occur especially in wheat, rye, onions and garlic.
• Disaccharide: The best known form is the milk sugar (lactose), which is contained in dairy products such as milk, yogurt and cheese.
• Monosaccharide: Especially fructose that occurs in fruit, honey and some sweeteners.
• Polyole: Sugar alcohols such as Sorbit and Mannit, which often occur in sweeteners and some types of fruit.

These carbohydrates are not fully absorbed in the small intestine and get into the large intestine, where they are fermented by bacteria. This process of fermentation can lead to gas formation, flatulence and pain. Reducing fodmaps in Nutrition is intended to prevent this carbohydrates from getting into the large intestine undigested and thus relieving the symptoms of digestive problems.

The Fodmap-poor diet: process and goals

The Fodmap-poor diet is a structured approach to relieving gastrointestinal complaints. The diet consists of three phases: elimination, restoration and long -term adaptation.

1. Elimination phase

In this phase, all foods that are rich in Fodmaps are completely removed from nutrition. This phase usually takes about 4–6 weeks and serves to completely control the symptoms. Popular foods such as wheat products, certain types of fruit and vegetables, dairy products and artificial sweeteners must be avoided in this phase.

2nd re -introduction phase

After the symptoms have been alleviated, the re -introduction phase begins. Here, individual groups of Fodmaps are slowly and controlled back into the diet to test which specific carbohydrates trigger the symptoms. This enables an individual adjustment of the diet and helps to find out exactly which fodmaps are compatible and which can be avoided.

3. Long -term adjustment

In the third phase, an individual and balanced diet is compiled, which only avoids the fodmap-rich foods, trigger intolerances. The aim of this phase is to find a long -term well -tolerated diet that is as varied and nutrient -rich as possible and still avoids the symptoms.

Who is the Fodmap-poor diet suitable for?

Fodmap-poor diet is particularly helpful in people with irritable bowel syndrome (RDS) and other functional gastrointestinal diseases. Studies have shown that around 75 % of RDS patients experience a significant improvement in their symptoms through a low-fodmap diet. People who suffer from bloating, feeling of fullness, diarrhea or constipation often often report relief by reducing fodmaps.

It is important to note that the Fodmap-poor diet is not a long-term strict diet. Rather, it serves as an approach to identify intolerance and is intended to convert into an individually adapted diet after the re -introduction phase.

Which foods are allowed in a low-fodmap diet?

To get an idea of ​​which foods are suitable for a low-fodmap diet, here is a list with some frequently used ingredients:

• Low-Fodmap fruit: Bananas, blueberries, strawberries, citrus fruits such as oranges and mandarins.
• Vegetables: Cucumbers, carrots, tomatoes, spinach and zucchini are often well tolerated.
• Grain and grains: Rice, oats, quinoa and gluten -free products.
• Sources protein: Meat, fish, eggs and certain milk-free alternatives such as almond or rice milk.
• Nuts and seeds: Almonds, walnuts, chia and flax seeds in small quantities.

These foods offer a basis for making a low-fodmap diet varied and balanced.

Examples of Fodmap-rich foods

In order to avoid the typical Fodmap sources, certain foods should be avoided or restricted. This includes:

• Fruit: Apples, pears, watermelon and stone fruit like peaches and cherries.
• Vegetables: Onions, garlic, cauliflower and broccoli.
• Dairy: Milk, cream, yogurt and soft cheese containing lactose.
• Legumes: Lentils, beans and chickpeas.
• Sweetener: Sugar alcohols such as Sorbit and Xylitol, which are contained in sugar -free chewing gum and sweets.

These foods contain high amounts of fodmaps and can lead to complaints in sensitive people.

Here are all fodmap food

Scientific background and success of the Fodmap diet

The Fodmap-poor diet is based on the research of Monash University in Australia, which was able to demonstrate a connection between fod maps and indigestion in irritable bowel patients. Studies show that a reduction in Fodmaps in around 75 % of RDS patients causes a significant improvement in symptoms. Research on the Fodmap diet has shown that the targeted reduction of fermentable carbohydrates actually relieves the intestinal symptoms and can increase the well-being of those affected.

Fodmap-poor nutrition in practice

A low-fodmap diet can initially be felt as challenging because many common foods are restricted. However, there are now many resources and recipes that make implementation easier. Apps and books on the Fodmap diet offer practical help and recipe ideas for those affected. Nutritional advice can also be helpful to integrate the diet into everyday life and ensure that it is balanced and nutrient -rich.

For people who suffer from digestive complaints and are not yet familiar with the cause of their symptoms, the Fodmap-Läut diet can be an effective way to find out which food may trigger intolerances. The diet enables a better understanding of your own digestion and develop a long -term, individually adapted diet.

Conclusion: Fodmap-poor diet as a way to more well-being

Fodmap-poor diet has established itself as an effective method of relieving gastrointestinal complaints in people with irritable bowel syndrome and other digestive problems. It offers a structured approach that enables those affected to identify their individual triggers and to gain better control over their symptoms in the long term. The Fodmap diet is scientifically well-founded and has proven its effectiveness in many studies.

By reducing fodmap-rich foods, digestion can be relieved and the general Well -being to be increased. This form of diet not only offers a practical solution for people with digestive complaints, but also enables a deeper examination of your own diet. For people who want to get their symptoms under control through conscious diet, the Fodmap-poor diet is a valuable and individually customizable option.