Not every diet is meant for weight loss, with some being designed to help people avoid foods that cause them unnecessary suffering, such as a diet for those who are sensitive to lactose or a diet for those who are sensitive to gluten.
One such type of diet is the FODMAP diet, which is named after the existing carbohydrate group in foods that are specifically prohibited for consumption. The goal of this diet is to relieve those suffering from irritable bowel syndrome and a regular feeling of swelling in the abdomen. If you suffer from such problems, it is highly recommended that you familiarize yourself with the FODMAP diet and its course, including what foods are allowed and which should be avoided.
FODMAP carbohydrates, such as fructose, lactose, and sorbitol are "suspect" because they are difficult for the intestines to absorb and cause many fluids to accumulate in them. In addition, these carbohydrates stay in the intestines longer, and our good bacteria break them down in a process which causes them to ferment, resulting in bloating, gas and even diarrhea.
During the FODMAP diet, foods that contain FODMAP carbohydrate are removed from the diet for 4-8 weeks, followed by moderate and gradual consumption, and trying to determine which of them are causing the problematic symptoms and which are not. It is a slow process that includes adding one of the foods that are forbidden to the diet for a few days, examining how the body responds and deciding whether to continue or stop consuming it. When you find out what foods make you suffer from a feeling of discomfort, you can avoid them completely, and thus get rid of the unpleasantness once and for all.
Usually, the FODMAP diet is for people with severe gastrointestinal problems, the most common problem being irritable bowel syndrome, but also Crohn's disease and ulcerative colitis. This diet can also be effective for people suffering from celiac disease who haven’t experienced relief even after omitting gluten from their diets.
So what about people who occasionally suffer from bloating? There is nothing to prevent you from trying this diet to avoid the sensation and to find out what foods are causing it, but you should consult a dietitian so you can know exactly which foods to remove because not all of the foods listed below are forbidden for you. However, this diet can only help, and if you believe you’ll be able to benefit from it, you should try it too.
What foods should be avoided while on a low-FODMAP diet?
The following foods are recommended to be removed from your diet for 4-8 weeks, and then reintroduced one by one to find out which cause you to experience abdominal discomfort and which don’t:
Note that even processed foods may contain FODMAP carbohydrates, so it is important to check their labels. You may want to consult a dietitian to find out which foods are friendlier and less friendly for the FODMAP diet if you plan on keeping it.
The list of foods that contain FODMAP carbohydrates may seem endless, but don’t worry, there are plenty of other foods you can consume during these 4-8 weeks:
If you think that the FODMAP diet, as we have described it here, may help you find out what foods are harmful to you, consult your doctor first. Your doctor will be able to check your symptoms and see if the FODMAP is the most effective solution for you. Your doctor may also refer you to a dietician who specializes in this diet, which is important because you will cut off many healthy foods from your diet, and you need to know how to provide your body with the substances it will no longer receive from these sources.