Diet without FODMAPs: which anti-bulge foods to choose?

Foods You Should Eat for Vein Health 1030x654 1

Both health and slimming, the diet without FODMAPs consists of eliminating foods containing certain poorly digestible sugars. Not only will you lose a few pounds, but you will feel better in your stomach.

This program is based on the fact that there is a relationship between certain sugars, FODMAPs, and functional digestive disorders. A relationship validated today by a large scientific community.

From there, it is a question of identifying, category by category, foods that are difficult to digest because they are rich in FODMAPs, those to be consumed sparingly (once a week at most, and no more than 80 g each time), and those that pose little or no problem.

The fruits

Their main drawback is their richness in fructose – a monosaccharide. In general, and for almost everyone, a fructose molecule must be accompanied by a glucose molecule to be well digested.

The trouble is, a lot of fruits have more fructose than glucose. In addition, some contain other FODMAPs, such as fructans and polyols. The good news is that as long as you consume them in tiny quantities, you can allow yourself!

  • Red fire. Dried apricot, dried date, dried fig, mango, peach, pear, apple, plum.
  • Orange light. Apricot, cherry, red currant, lychee, watermelon, grape (without seeds), nectarine, quince, avocado, pomegranate.
  • Greenlight. Lemon, ripe banana, blackcurrant, strawberry, raspberry, passion fruit, orange, rhubarb, pineapple, grapefruit, clementine, blueberry, blackberry, orange, melon.

The extra tip: very ripe, peeled, and seeded; they are always more digestible.

The vegetables

They contain fructans, oligosaccharides made up of fructose molecules linked together by other molecules that no one digests well. 99% of them are therefore found directly in the colon, where they pose a problem in sensitive subjects. They are primarily found in the most fibrous vegetables.

  • Red fire. Garlic, artichoke, onion, Jerusalem artichoke, cabbage, mushrooms, chicory, dandelion, salsify, eggplant, sorrel, green pepper.
  • Orange light. Asparagus (tips only), beetroot, shallot, fennel.
  • Greenlight. Carrot, green bean, zucchini, the heart of palm, celery, parsnip, red pepper, lamb’s lettuce, lettuce, endive, cucumber, pumpkin, squash, radish, spinach leaves.

The trick in addition: we favor the cooked, grated, mixed, or cut forms, easier to digest.

To enjoy the benefits and flavor of garlic, onion, or shallot without digestive discomfort, use oil in which they have been left to marinate.


Pulses contain galactans (raffinose and stachyose), oligosaccharides that multiply by twelve the amount of gas produced during digestion! Most of us don’t have enough enzymes to digest them, and a lot of these sugars end up feeding the bacteria in the gut.

  • Red fire. Dry beans, red beans, chickpeas, split peas, white beans, flageolet beans.
  • Orange light. Green lentils, peas, beans, corn, soybeans, and their derivatives.
  • Greenlight. Coral lens.

The extra tip: to free them as much as possible from their FODMAPs, we wash them several times, soak them for several hours while regularly changing the water and cook them for at least 1 hour 30 minutes.

Dairy products

Whether from cow, sheep, or goat, they contain a disaccharide, lactose, milk sugar, which a large part of the population digests poorly due to a deficiency of an enzyme, lactase. Drinking the equivalent of two small cups of milk increases gas production by eight! Milk is the wealthiest dairy product in lactose: the more processed, the less it contains.

  • Red fire. Dessert cream, crème fraîche (whole, light), ice cream, cottage cheese (regardless of the fat percentage), milk, cream cheese.
  • Orange light. Petit Suisse, yogurt, melted cheese.
  • Greenlight. Mature cheese (Comté, Bleu, Emmental, Camembert, etc.), lactose-depleted dairy products (yogurt, milk, etc.).

The extra tip: for milk-based preparations (flans, quiches, clafoutis, etc.), we opt for vegetable juices (almonds, soybeans, rice), if possible, enriched with calcium.

Starchy foods

Cereals and their derivatives accumulate the problems. Wheat (flour, bread, pasta, pizza doughs, bulgur wheat, semolina…), rye, corn, and barley contain FODMAPs (oligosaccharides). If they are complete or semi-complete, they provide large amounts of fiber, irritating the fragile intestines. Finally, wheat, oats, barley, and rye contain gluten which, although not a FODMAPs (it is a protein), can generate digestive disorders in some subjects.

  • Red fire. Wholemeal rice, wholemeal bread, and pasta, oats, bulgur, breakfast cereals.
  • Orange light. Semi-whole rice, grain, and grain bread, pumpernickel (German black bread), pita.
  • Greenlight. Quinoa, white rice, rusks, Japanese pasta, 100% buckwheat pasta, gluten-free pasta, potatoes, small spelled, polenta, basmati rice, muesli, spelled, millet.

The added trick: if you can’t do without bread, choose sourdough bread, “predigested” by a longer fermentation.

The drinks

Unsurprisingly, aside from water, most drinks are a problem. Beer, sodas (including those without sugar), fruit juices (especially apple and citrus), sparkling water, milk, sugary drinks, exercise, alcoholic beverages, strong coffee (irritating to mucous membranes, even decaffeinated) cause digestive disorders, either because they contain FODMAPs, or because they contain gases or substances irritating (alcohol) for the mucous membranes.

We, therefore, favor plain water, possibly with a bit of lemon, as well as the homemade juices of certain fruits and vegetables low in FODMAPs, such as carrots or pineapples.

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