Low-calorie and balanced, this FODMAP-free diet gives pride of place to the most digestible foods and cooking methods. It consists in identifying poorly digested foods by a patient, because they are rich in FODMAPs (small carbohydrates, very little absorbed by the small intestine and therefore very little digestible) and to avoid them. From the first days, intestinal comfort returns and the curves fly away. How do you go about it?
We remove the food inflator
It is therefore a question of ruling out foods containing FODMAPs whose digestion is difficult. These sugars are:
oligosaccharides (in fresh and dried vegetables),
monosaccharides (fruits),
disaccharides (milk and milk 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.
Good reflexes
We replace foods rich in FODMAPs with those of the same category which contain little or no: we prefer red fruits with apple, carrots with cabbage, quinoa with pasta, gruyere with milk ... Thus, we keep good fiber, vitamin and mineral intake.
We don't forget to restore meat, fish and eggs at lunch and dinner: devoid of FODMAPs, they are rich in appetite suppressant proteins and contain glutamine, an amino acid beneficial for intestinal balance.
We return to a more natural diet
It is impossible to follow a diet low in FODMAPs by consuming prepared meals or industrial products (breakfast cereals, cookies, pastries, sauces, soups, vegetable trays, dairy products, etc.). Even if some of them (a tub of carrots vinaigrette for example) do not seem a priori to contain the offending foods, they are full of additives (to season or simply preserve) which, themselves, contain FODMAPs.
In addition, returning to a more natural diet helps to reduce the caloric addition, most of these products being rich in fats and hidden sugars.
Good reflexes
Industrial products are limited as much 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.
We cook, even in a simple way. To save time, we prefer plain frozen foods (fish, meat, vegetables, fruits, etc.), or even canned food, the contents of which are rinsed well before consumption.
We cook differently
The fibers of raw fruits and vegetables are harder to digest; as they cook, they soften. If the food is whole, breaking the fibers by mixing them, grinding them or cutting them facilitates their 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 (cold cuts, fatty meats, cheeses…). So much the better, because it also harms the silhouette!
Good reflexes
We choose very ripe fruits and vegetables, we peel them and we seed them, we grate them, we cut them into small pieces or we mix them, and we are satisfied with two or three portions of raw vegetables per day. As for the rest, it is cooked for a long time. Lean meats are preferred to fatty pieces.
We prefer soft and fat-free cooking (steam, smothered, papillote…) and then season with a little oil or raw butter, in measured quantities.
We exchange strong spices for fresh herbs, which boost digestion.
We calibrate our meals
Rich or lean, liquid or solid ... whatever you consume, too much volume swells the stomach, distends it, and makes digestion long and difficult.
In addition, the larger the ingested food bowl, the greater the risk of consuming FODMAPs in large quantities.
Good reflexes
We moderate the rations: 80 to 100 g for fruits and vegetables, 100 g cooked for starchy foods, 120 to 150 g for meats and fish.
The food intake is divided equally over the three meals of the day. It is better to schedule a snack around 4:00 p.m. rather than overeating at lunch or catching up at dinner.
We drink plain water, preferably outside meals (about 8 glasses a day).
We adopt the right timing
Like the whole organism, the digestive system is set on precise rhythms and nothing destabilizes it more than anarchy in timetables. It needs benchmarks to regulate the secretion of digestive juices. In addition, it takes time between two food intakes to properly digest and assimilate.
Good digestion also depends on the “shape” of the meals. Taking the time to chew well to grind food and soak it with saliva predigests them, and eating calmly, without rushing, avoids swallowing air.
Good reflexes
We always eat at fixed times, even on vacation when possible.
We spend at least twenty minutes at the table, we chew at least twenty times each bite, placing our cutlery, and we wait until we have swallowed before trying again. At first it may seem tedious, but it quickly becomes a habit.
We take our meals in peace, seated, avoiding heated discussions.
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