🎙️What is the FODMAP diet? скачать в хорошем качестве

🎙️What is the FODMAP diet?

It’s a modern, evidence-based approach to managing symptoms of irritable bowel syndrome — like bloating, abdominal pain, and irregular bowel movements. FODMAP is an acronym. It refers to a group of short-chain carbohydrates that: • are poorly absorbed, • rapidly fermented by gut bacteria, • and cause gas, distension, and discomfort. These include: – Oligosaccharides — found in onions, garlic, wheat, – Disaccharides — like lactose in milk and dairy, – Monosaccharides — excess fructose in apples and honey, – and Polyols — sorbitol and mannitol, found in chewing gum and some fruits. The diet has three phases: 1️⃣ First — elimination of all high-FODMAP foods for 4 to 6 weeks. 2️⃣ Second — gradual reintroduction, one group at a time, to identify triggers. 3️⃣ Third — personalization. A long-term diet tailored to your individual tolerance. Clinical studies show that up to 70–80% of patients see a clear improvement in symptoms. But keep in mind — this diet should be supervised by a healthcare provider or dietitian, to ensure proper nutrition and long-term safety.