Low fodmap diet: example and 3 recipes

No, it's not a typo : we're not talking about food maps or yet another pseudomiraculous diet. The Low fodmap diet has a healthy purpose: to reduce intestinal inflammation by limiting the foods that can cause it. The purpose is a sort of "reset" of the intestine and a subsequent reintegration of the "offending" foods.

Do-it-yourself is strongly discouraged in these cases, to avoid nutritional deficiencies. Contact a professional if you have the bowel "always upside down", and if you are curious to learn more about the low fodmap diet, take a look here: you will also find an example of a menu and some recipes.

Low fodmap diet: what it is

Let's start with the name. In reality it is an acronym: FODMAP is, in English, the acronym of F ermentable Oligo-di and Mono-saccharides, And Polyols, or

fermentable
Oligosaccharides (fructans and galactans)
Disaccharides (lactose)
Monosaccharides (fructose)

(is)

Polyols (sugars such as sorbitol, mannitol, xylitol)

The low fodmap diet is therefore a diet based on the initial elimination and subsequent gradual reintegration of “Fermentable Oligo-, Di- and Mono-saccharides and Polyols” or a series of short chain carbohydrates such as: lactose, fructans, fructose, galactans (all Saccharides) and polyalcohols (Polyols) such as sorbitol, mannitol, xylitol and maltitol.

In the case of an irritable colon, these carbohydrates are badly absorbed in the intestine and subsequently fermented by intestinal bacteria, resulting in painful symptoms. The low FODMAP diet does not act on the causes of the irritable bowel, but prevents it from getting worse. Therefore, for adequate therapy, contact a professional.

Unfortunately, many foods contain these substances: the diet must be strictly followed, according to a precise protocol - for a total of about 7 weeks - structured as follows:

- Initial phase of total elimination, with FODMAP food-free diet

- Reintegration phase, or Challenge test, with gradual reintroduction of foods, to understand which foods are better tolerated and in what quantities.

Foods to avoid

We see a list of foods banned in the first phase of total elimination of foods containing large quantities of FODMAP:

- All milk and derivatives (yoghurt, cheese, creams etc). Choose the lactose-free alternatives or the vegetable alternatives of rice, quinoa, coconut, almond, tofu

- Wheat, rye, kamut and derivatives such as bread, pasta, desserts, baked goods. Use rice, corn, buckwheat, quinoa

- Dried fruits and seeds : cashews, pistachios, dates, dried figs, Goji berries

- Legumes, almost all: beans, peas, soy beans, dried chickpeas. Only canned lentils are allowed

- Drinks : fruit juices, fennel tea, chamomile, rum, dessert wines. Small doses of red wine and orange juice are allowed

- Sweeteners: honey, fructose, agave syrup, glucose-fructose syrup, xylitol, mannitol and other "ending -olo" sweeteners

- Condiments : tzaziki sauce, ketchup, hummus. Extra virgin olive oil (EVO) allowed

- Vegetables : garlic, onion, the bulb of spring onions, mushrooms, artichokes, asparagus, leeks, cauliflower, Jerusalem artichoke

- Fruit : apples, pears, apricots, blackberries, cherries, figs, persimmons, mangoes, peaches, plums, grapefruit, baby bananas, watermelon

Low fodmap diet: an example

Let's see some examples of menus for the low FODMAP diet

Breakfast, alternatives:

Tea with gluten-free rusks
Tea or coffee with gluten-free cookies
Lactose-free milk and gluten-free rusks
Tea or coffee and rice biscuits

Lunch alternatives:

Corn tomato pasta, white meat and boiled spinach, an orange. Season with EVO oil
Rice pasta with tuna, lettuce, a ripe banana. Season with EVO oil
Pumpkin risotto, white or red meat, zucchini, grapes. Season with EVO oil
Cornmeal with oil, fish, carrots, kiwi. Season with EVO oil

Alternatives for dinner :

Rice in broth, eggs, zucchini, kiwi. Season with EVO oil
Gnocchi with pesto, ham, radishes, orange. Season with EVO oil
Potatoes, Parmesan cheese, turnips, blueberries. Season with EVO oil
White meat, corn cakes, grilled courgettes, grapes. Season with EVO oil

Low fodmap diet: 3 recipes

For those who are already following the advice of a health professional but were short of creative ideas, here are some low FODMAP recipes, tasty and vegetarian / vegan.

Vegan sweet salad salad

Ingredients :

> mixed salad, to taste;

> 4 strawberries,

> a spoonful of toasted pine nuts,

> a tablespoon of EVO oil,

> a teaspoon of raspberry vinegar.

Preparation : wash and clean the salad and strawberries. Cut the strawberries into small pieces. In a separate bowl, pour the oil, vinegar, emulsifying with a fork. Arrange the salad on a plate, add the strawberries and pine nuts. Season with the oil and vinegar emulsion

Potato and feta green omelette

Ingredients for 2 people:

> 4 eggs,

> 150 gr of washed and peeled potatoes,

> 70 gr of fresh, washed spinach,

> 70 gr of feta,

> salt, pepper, chives (to taste), EVO oil (extra virgin olive oil)

Preparation : cut the potatoes into thin slices and steam them. In a non-stick pan heat a teaspoon of oil and sauté the spinach.

In a bowl, crumble the feta, add the eggs and beat everything. Add a little salt, pepper, chives and spinach to taste.

Heat two teaspoons of oil, add the chives and cooked potatoes: brown them on both sides; season with salt and pepper. Arrange the potatoes on a baking sheet, pour over the egg, feta and spinach mix. Bake in a preheated oven at 200 degrees for about 25 minutes.

A chocolate-flavored breakfast

Ingredients for 1 portion :

> 1 banana,

> 30 gr oat flakes,

> 1 tablespoon of chia seeds,

> 150 ml of almond milk,

> 2 teaspoons of bitter cocoa,

> bourbon vanilla powder,

> almond cream to taste.

Preparation : blend the banana, almond milk, cocoa powder and vanilla powder together. In a large bowl mix the oat flakes and chia seeds. Add the banana and cocoa smoothie; mix. Leave to rest in the refrigerator for a few hours, or for the night. Serve garnished with oat flakes and almond cream to taste.