The irritable bowel syndrome and the FODMAP diet
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For a large proportion of people with irritable bowel syndrome (IBS), the FODMAP diet can make a world of difference. What Is Irritable Bowel Syndrome? What possible solutions are there for some people with irritable bowel syndrome? What is the FODMAP diet? What contains FODMAPs? What results can the FODMAP diet give?
Irritable Bowel Syndrome (IBS)
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People with irritable bowel syndrome (also called spastic bowel) can suffer from;
How many people suffer from irritable bowel syndrome?
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About 5 to 20% of the Dutch suffer from irritable bowel syndrome.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Possible Solutions Irritable Bowel Syndrome
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Possible solutions for people with irritable bowel syndrome may lie in;
FODMAPs and irritable bowel syndrome
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In Australia a diet, the FODMAP diet, has been tested that caused fewer complaints for more than 70% of people suffering from irritable bowel syndrome. With the FODMAP diet, all foods that are rich FODMAPs (Fermentation of Oligosaccaharides, Disaccharides, Monosaccharides And Polyols) have been removed from the daily diet and replaced by foods that contain little or no FODMAPs. The diet is based on the fact that many people with irritable bowel syndrome suffer more from certain foods (FODMAP rich foods) than other foods (low FODMAP foods). This is because there is a suspicion that in people with irritable bowel syndrome, some sugars enter the colon partially or completely undigested. The colon contains bacteria that convert these sugars into gases and substances that stimulate and irritate the colon. In addition, the sugars can attract moisture. This can cause the bowel to swell and a bloated stomach.
What contains FODMAPs?
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FODMAPs are in;
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
What does a low FODMAP diet look like?
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A low FODMAP diet can look like this (always consult an expert if you want to start with this diet);
Starch products with a low FODMAP content
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Gluten free products Spelt Bread rice oatmeal Quinoa potatoes
Vegetables with a low FODMAP content
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Aubergine bamboo shoots zucchini green beans cucumber pumpkin radish lettuce Spinach carrot peppers olives
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
Fruit with a low FODMAP content
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Strawberries pineapple banana blueberries clementines grapes raspberry Kiwi orange
Milk products with a low FODMAP content
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
Meat and fish
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All kinds of meat, fish, crustaceans and shellfish may be eaten, provided they are not breaded.
Meat substitutes and eggs with a low FODMAP content
Butter, oil and the like
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All kinds of butter, oil and the like are allowed.
Herbs and seasonings with a low FODMAP content
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Vinegar lemon juice lime juice mustard sugar maple syrup peanut butter dark chocolate mayonnaise
Drinks with a low FODMAP content
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25 minMain dishbalsamic vinegar, garlic, steak, Spaghetti, traditional olive oil, fresh green olive tapenade, arugula, Parmigiano Reggiano,spaghetti with steak and arugula -
15 minAppetizerfennel bulb, arugula, red pointed pepper, black agnus carpaccio (a 100 grams), capers,black angus carpaccio with fennel -
35 minMain dishsweet potatoes, salad onion, garlic, cooking dairy, grated cheese for vegetable gratin, almond shavings, peanut oil, breaded schnitzels, Broccoli,crispy schnitzel with sweet potato gratin and broccoli -
30 minMain disholive oil, onion, tomato, risotto rice, laurel leaf, thyme, saffron, turmeric, fish stock of 1 tablet, mixed seafood, mixed whitefish fillet, mussel, lemon,fish paella from the oven
The FODMAP diet
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The FODMAP diet is a strict diet. In the first phase, the so-called elimination phase, all foods rich in FODMAPs must be avoided. FODMAPs are in many ready-to-eat foods and these are best avoided and labels should be read very carefully. In practice, people who follow the FODMAP diet eat a lot of fresh and unprocessed food. After the elimination phase, one or two foods are added. If the complaints return, these foods will be stopped and you will return to the elimination phase. After a few weeks, another food can be added. If this goes well, another food can be added.
Children and the FODMAP diet
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In principle, there are all enough essential nutritional values in the FODMAP diet, so that any partner and children can eat with this diet without any problems.
FODMAP diet guidance
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The FODMAP diet is a difficult diet to follow. It must be determined for each food whether or not it contains FODMAPs and whether or not this can be on the 'may-I-eat-list'. In addition, any complaints must be closely monitored to determine whether or not foods should be added or eliminated. It is therefore important to follow the FODMAP diet under the guidance of an expert.
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15 minMain dishgreen tagliatelle, garlic, Red pepper, olive oil, tomato cubes, cocktail shrimp, mixed salad, vinaigrette,spicy tagliatelle with shrimps -
50 minMain dishsomething crumbly potatoes, sauerkraut natural, tomato paste, sambal oelek, bacon, semi-skimmed milk, unsalted butter, Gelderse smoked sausage,Sauerkraut with smoked sausage -
20 minBreakfastrucola lettuce, bunch onion, roasted red peppers in pot, traditional olive oil, medium sized egg, fresh cream, grated mature cheese, butter,creamy cheese omelet with arugula -
25 minMain dishceleriac, floury potatoes, olive oil, beef finches, onion, Apple juice, gravy natural, dairy spread,beeffinch with sweet apple gravy
Results of the FODMAP diet
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The FODMAP diet was developed by Peter Gibson and Susan Shephard at the Monash University of Melbourne (Australia). Of their patients with irritable bowel syndrome, 75% benefited from the FODMAP diet. Their symptoms diminished or disappeared altogether.