Over 15% of people all over the world are more sensitive to certain foods that contain fermentable carbs and trigger bloating and other digestive problems.
Such symptoms can be the reason for uncomfortable pooch feeling in the stomach, and a big belly.
Avoiding these foods known as FODMAPS can help to get rid of the belly, dramatically improves digestive function, slims down the stomach, and increases energy levels.
A low-FODMAP diet is clinically recommended for people who suffer from irritable bowel syndrome (IBS), certain foods intolerance, and those who want to enhance the quality of life by eliminating gut disturbance.
This article explains what a low FODMAP nutritional system is, who should try it, and how it works in particular.
What Are FODMAPs?
FODMAPs is a scientific term for a group of fermentable carbs found in a range of foods in varying amounts. These carbs are poorly absorbed by the body triggering gut symptoms like bloating, excess gas, and abdominal pain.
F – fermentable
O – oligo-
D – di-
M – mono-saccharides
A – and
P – polyols
Some foods can naturally contain just one type of FODMAPs, while others include several. The most well-known kinds of carbohydrates are Lactose and Fructose.
Typical dairy products containing disaccharide lactose are cow’s milk (whole, low-fat, or non-fat), yogurt (not Greek), sour cream, cheese (American, Swiss, parmesan, cheddar), ice cream, butter, and margarine.
Fructose (monosaccharide) is the main carb in many fruits such as watermelon, pineapple, orange juice, lychees, figs, honeydew melon, apples, mandarins, peaches, pears, mango, and sweeteners like honey, corn syrup, and agave nectar.
However, fructose and lactose are not the only poorly digested carbohydrates. Oligosaccharides (fructans and galactans) are almost entirely unabsorbed in all people. Polyols may have significant implications for gut health also.
Vegetables with a high quantity of fructans included garlic, zucchini, artichoke, shallots, asparagus, leek bulb, and onions.
Wheat can be a problem in large amounts. That’s why many diets exclude bread, pasta, biscuits, noodles, and cakes. Carbohydrates are present in cereal grain products including couscous, rice, dark rye bread, wheat-free muesli, oats, and potato chips.
The primary sources of galacto-oligosaccharides include beans, lentils, chickpeas, kidney beans, black eye peas, cabbage, Brussels sprouts, butter beans.
CAUTION: Restricting galactans can be a challenge for vegetarians who need alternative protein sources.
Polyols are present in many fruits such as apples, pears, apricots, peaches, plums, cherries, nectarines, blackberries, and lychee) and artificial low-calorie sweeteners.
Sorbitol, Mannitol, Isomalt, Xylitol are the most consumed polyols found in sugar-free gums, mints, and lollies. Also, toothpastes and medications may contain them as well.
Benefits of a Low-FODMAP Diet
Evidence from scientific studies shows that if you follow a low-FODMAP diet, bloating decreases approximately 75% improving stomach pain, managing flatulence, and constipation.
If you haven’t had visible results to first-line dietary advice: no alcohol, caffeine, fast-burning carbs, and other common belly fat triggers, consider a low-FODMAP diet.
How to Follow a Low-FODMAP Diet
A low-FODMAP diet includes three phases. Each phase is equally necessary for attaining long-term weight loss results, bloating relief, and overall GI health.
Phase 1: Restriction
This stage lasts about 2–6 weeks only. However, you will get adequate results in a few days already.
On this stage, you strictly avoid high-FODMAP foods from the list. Once you feel the improvement in symptoms in your digestive system, you can advance to the second stage.
Phase 2: Reintroduction
This phase involves reintroducing high-FODMAP foods one at a time for three days each.
The goal is to identify which types of FODMAPs you can tolerate and test its “threshold level,” the amount of FODMAPs you can intake without harsh consequences.
Phase 3: Modification
On this phase, you will still restrict some FODMAPs foods. However, the amount and type of FODMAPs are tailored to your individual tolerance levels after Phase 2.
Increasing dietary diversity and gut bacteria adaptability is necessary.
FODMAPs are prebiotics that support the growth of the gut bacteria in your stomach. These qualities are associated with enhanced long-term gut health.
The Low-FODMAP Diet To Slim Stomach Without Exercise
Keep in mind, the Low-FODMAP diet is a time-consuming and highly intensive process. If you see its benefits for yourself, plan ahead and get prepared.
- Get rid of high-FODMAP foods from your fridge. Here is the sample shopping list of credible low-FODMAP products you remember which foods to buy or bypass.
- Many foods are naturally low in FODMAPs. You should thoroughly check the ingredients labels on prepackaged foods. Food companies add FODMAPs to products as prebiotics, fat- and sugar- substitutes.
- Keep a food diary to recognize FODMAPs that trigger bloating and any other unwanted symptom. Exclude the foods that make you feel uncomfortable.
The low-FODMAP diet can dramatically decrease belly bloating, quickly slim stomach, and improve digestive symptoms, including in people with IBS.
What happens if your symptoms don’t improve?
Remember, you should strictly follow a low FODMAP diet for at least 21 days (3 weeks) to get effective results.
There are common factors that decrease the effectiveness of any diet: severe stress, lack of sleep, and depression.
If you feel physically tired and exhausts emotionally, talk to your doctor or a professional nutritionist about an alternative system.