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Bloated belly despite a healthy diet? FODMAPs could be the cause.

Do you eat consciously, love fresh vegetables, plant-based products and eat mindfully – and yet your stomach doesn’t always cooperate? Do you experience bloating, discomfort or a feeling of fullness for seemingly no reason?

Then it’s time to take a closer look. Because even healthy foods can sometimes cause problems for the gut – if they contain so-called FODMAPs.

What are FODMAPs – and why do they play a role in digestive complaints?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols – certain short-chain sugars that are poorly absorbed in the small intestine. Instead of being digested, they enter the large intestine, where they are fermented by bacteria – which leads to typical symptoms in sensitive people:

– Flatulence
– Abdominal pain or cramps
– Diarrhea or constipation
– Bloating
– Nausea

These symptoms often occur with a sensitive bowel (e.g. irritable bowel syndrome) – and significantly impair well-being. Studies show: Up to 74% of sufferers benefit from a low FODMAP diet. (PMID: 2407605)

The low FODMAP diet – a structured approach for lasting relief

The low FODMAP diet is not a trend diet, but a scientifically based concept that helps to recognize intolerances and relieve the intestines step by step:

1st elimination phase (4-6 weeks):
All FODMAP-rich foods are avoided in order to reduce acute symptoms.

2nd reintroduction phase:
FODMAP groups are systematically tested – so you learn what suits you individually.

3. long-term adaptation:
You develop a balanced eating style that is good for you and suitable for everyday life.
The result: more control, more energy – and a good feeling in your stomach.

What you should avoid during the elimination phase

Here is a practical overview of the most important high-FODMAP foods that you should avoid during the elimination phase:

Food group To avoid (examples)
Cereal products Wheat, rye, barley (especially bread, pasta, baked goods)
Vegetables Garlic, onions, cauliflower, asparagus, leek, artichoke
Fruit Apples, pears, cherries, watermelon, plums, mango, peaches
Dairy products Milk, yogurt, soft cheese (e.g. cream cheese, ricotta) due to lactose
Sugar & sweeteners Honey, corn syrup, sorbitol, mannitol, xylitol, maltitol
Pulses Lentils, chickpeas, beans, peas

As you can see, there are also many high-FODMAP foods in a healthy, plant-based diet – knowledge helps here, not uncertainty.

Smart swaps for your everyday life

Just because you’re avoiding high-FODMAP foods doesn’t mean you have to give up indulgence. Here are a few simple FODMAP-friendly swaps that you can implement right away:

Instead of Better suited
Wheat bread Spelt sourdough bread, gluten-free bread (e.g. rice, buckwheat, corn)
Garlic, onions Green part of spring onions, chives, garlic oil
Cauliflower Zucchini, eggplant, spinach
Apple, pear Strawberries, blueberries, kiwi, pineapple
Milk, yogurt Lactose-free milk, plant-based alternatives such as rice milk, almond drink, lactose-free yogurt
Soft cheese Hard cheese (e.g. parmesan, cheddar)
honey Maple syrup in small quantities
Lentils, beans Small quantities of canned lentils (rinsed) or tofu
Infografik LOW FODMAP Swaps

Why a probiotic is important during the FODMAP diet

As you reduce your FODMAP intake, the amount of prebiotic fiber also decreases – which can affect the diversity of your intestinal flora.

Particularly affected: beneficial bifidobacteria. Studies show that a long-term low-FODMAP diet can change the microbiome (PMID: 28625832).
A specifically selected probiotic such as Love Your Gut can provide useful support here – gently, effectively and without the typical side effects of classic prebiotics such as inulin.

Love Your Gut – your reliable partner for sensitive gut health

  • 21 clinically tested bacterial strains – incl. Lactobacillus plantarum and Bifidobacterium lactis for the targeted development of healthy intestinal flora,
  • With inavea™ PURE ACACIA – a certified organic, low-FODMAP-certified prebiotic that is particularly well tolerated
  • 100% organic, vegan, free from artificial additives
  • Developed for people with sensitive digestion – ideal in combination with the FODMAP diet

Ogaenics accompanies you with the Love Your Gut Daily Biotic Complex as a partner at eye level – with well thought-out solutions for real needs.

Practical tips for getting started

  • Keep a food diary – and watch yourself carefully, not critically
  • Drink enough – your gut loves fluids
  • Relaxation is key: breathing exercises, yoga, nature
  • Take your time – your body will give you clear signals if you learn to understand them

Start your journey to greater well-being and strong gut health now – with the FODMAP diet and Love Your Gut by your side!

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