If you suffer from a swollen stomach, tense like a beating tambourine, every meal is a tragedy because you have to unbutton yourself, you feel like you can’t digest anything anymore and if it weren’t for you to die suddenly you have the desire to drop the liquid plumber after every meal (warning: that’s a joke, don’t do it at home friends!), then you need to know Fodmaps . No, it is not a cartoon family like the Simpsons, but a rather heterogeneous family of carbohydrates to be avoided, because they are short-chain , are partially absorbed in the intestine and digested with difficulty, therefore, creating the unpleasant inconvenience of gas. intestinal. Fodmaps include fermentable polyols, disaccharides, oligosaccharides and monosaccharides .
I know, so no one understands anything.
Here is a list. If you avoid them like the plague you will have the advantage of a flatter stomach and fewer digestive problems during meals, but I can assure you that the answer is subjective. For me, rice causes bloating, chestnuts and potatoes pure: three foods that don’t fall into this category. I advise against deleting them forever. It would be enough, once we know the enemy, to integrate it little by little into our diet.
FODMAPS: the blacklist !!!
1) Milk, cheese and dairy products that contain lactose
2) Wheat and wheat, barley, white and wholemeal flour, legume flours, kamut, rye, cous cous and semolina (you can instead eat corn, buckwheat, quinoa and amaranth, all kinds of rice, millet, potatoes, chestnuts and oats )
3) All legumes except soy and peas.
4) Onion, garlic, pore, shallot, savoy cabbage, cabbage, mushrooms, various roots.
5) Almonds, hazelnuts, pistachios, cashews, linseed.
6) Sweet wines
7) Apricot, cherry, watermelon, persimmon, mango, apple, blackberry, pear, peach, plum, grapefruit.