What is the FODMAP Diet?
Health Guide Nutrition and Diet
What is the FODMAP Diet?
Health is an important concept that affects a person's quality of life. It is important to protect and improve health in order to sustain life and prevent disruptions in routine life. A balanced and regular diet is among the important factors affecting human health.Incorporating adequate amounts of carbohydrates, proteins, fats, vitamins and minerals into the diet helps maintain and promote health. In addition, uncontrolled consumption of nutrients can cause unwanted side effects. In the treatment of some diseases, it is necessary to create a special nutrition program. The reason for this is the side effects that occur as a result of consuming some food items.The FODMAP diet is a special nutritional program that is applied in the form of restriction of certain nutrients. This program is administered by a specialist in individuals with irritable bowel syndrome or sensitivity to foods containing fodmap. You should also ask “What is FODMAP?”, “Which foods contain FODMAP?”, “How should the FODMAP diet list be?” If you are wondering the answer to questions such as, you can read the rest of the article.
Contents
What is the FODMAP Diet?
Which Foods Contain FODMAP?
Foods to Consume on the FODMAP Diet
Benefits of the Low FODMAP Diet
Who Can Follow the Low FODMAP Diet?
How to Apply Low FODMAP Diet?
Low FODMAP Diet Sample List
What is the FODMAP Diet?
The so-called low-fodmap diet, which is low in fermentable carbohydrates, is often recommended for managing irritable bowel syndrome. Irritable bowel syndrome is a digestive disorder that causes symptoms such as cramps, diarrhea and gas. For people with this condition, eating triggers symptoms like stomach pain and bloating. Some changes to the nutrition plan will help reduce the complaints of irritable bowel syndrome. A low-FODMAP diet, which includes restriction of certain food groups, helps relieve symptoms in individuals with irritable bowel syndrome.The small intestine, which is the organ responsible for the absorption of nutrients, cannot adequately absorb some fermentable carbohydrates, fodmaps, in individuals with irritable bowel syndrome. FODMAPs increase the amount of fluid in the intestine and trigger gas formation. While increasing fluid and gas in the intestines cause bloating, it slows down the rate of digestion of food. In addition, the increase in the amount of fluid and gas in the intestines can cause abdominal pain and diarrhea. Restricting such carbohydrates with a low-FODMAP diet helps prevent symptoms that may occur.What is the FODMAP DietWhich Foods Contain FODMAP?
Various foods contain varying amounts of fodmap. Some foods contain only one type of fodmap, while others may contain several types of fodmap. FODMAPs are divided into four groups: oligosaccharides, disaccharides, monosaccharides and polyols. The primary dietary sources of fodmaps, which consist of four groups, are as follows: Oligosaccharides: Wheat, rye, nuts, legumes, artichokes, garlic and onions
Disaccharides: Products containing lactose, such as milk, yogurt, cheese, ice cream, buttermilk, condensed milk, and whipped cream
Monosaccharides: Fruits such as apples, pears, watermelons and mangoes; foods containing fructose, including sweeteners such as honey, agave nectar, and high fructose corn syrup
Polyols: Pears, cauliflower, peas, stone fruits and mushrooms
Coffee, black tea, and green tea are among the foods that contain caffeine and are low in fodmap. Despite the low fodmap content, coffee, black and green tea trigger symptoms that may occur in individuals with irritable bowel syndrome due to their caffeine content. For this reason, caffeinated beverages are also restricted on the low-fodmap diet. It's also important on the fodmap diet to check the ingredient list on packaged foods. This is because packaged foods contain fodmap ingredients such as prebiotics, fat, and low-calorie sugar.Foods to Consume on the FODMAP Diet
The FODMAP diet list consists of foods with low FODMAP content. For this reason, it is necessary to pay attention to the FODMAP content of the foods to be eaten while applying the FODMAP diet. Foods with low fodmap content are as follows:Proteins: Eggs, tofu, lamb, beef, fish and chicken.
Whole grains and Starches: White and brown rice, lentils, corn, oats, quinoa, and potatoes.
Fruits: Blueberries, raspberries, pineapple, cantaloupe, kiwi, limes, grapes and strawberries.
Vegetables: Beans, bell peppers, radishes, cabbage, carrots, celery, eggplant, tomatoes, spinach, cucumbers, squash and zucchini.
Nuts: Nuts, walnuts, almonds and peanuts.
Seeds: Pumpkin, sesame, sunflower and flaxseed.
Dairy Products: Lactose-free milk, yogurt, parmesan, cheddar and mozzarella cheeses.
Fats: Butter, olive oil and coconut oil.
Spices: Cumin, saffron, cinnamon, paprika, coriander, cardamom rate is 30%. In other words, there are 30 grams of protein in 100 grams of curd cheese.Haricot bean
Dry beans, which are among the plant foods, are also very high in protein. The protein ratio in 100 g of chickpeas and dry beans is about 16 grams.Chicken breast
Chicken breast is a source of protein for athletes. Chicken breast, which is preferred because it is lean, contains 31 grams of protein in 100 grams.Milk and yogurt
When it comes to protein sources, milk and yogurt are the first foods that come to mind. One cup of milk contains about 10 grams of protein. There is 15 grams of protein in 150 grams of yoghurt consumed daily in all societies.What to eat as protein for breakfast?
It will be sufficient to eat an appropriate amount of eggs and cheese to get protein in the breakfast to be made in the early hours of the day.
What is the most protein food?
Protein-rich foods; red meat, chicken and turkey meat, seafood and fish, milk, peas, chia seeds, lentils, flax seeds, almonds, hazelnuts, soy, cheese, pumpkin seeds.What happens if protein is consumed too much?
Excess protein consumption increases urinary calcium excretion and increases the risk of stone formation in the kidneys. Protein that is not consumed in the body can adversely affect the kidney and liver, causing premature aging of organs and deterioration of their functions. In addition, gout caused by excessive protein intake is an important problem.How much protein should be consumed daily?
Approximately 10-15% of daily energy needs are met from proteins. The daily protein requirement for adults should be 0.8 g per 1 kg of body weight or 30-35 g per 1000 kcal. The daily protein requirement, which varies according to age and gender, is slightly higher in men than in women. Because the weight and muscle density in men is high, the amount of protein consumed and needed will also be high.
The amount of protein that men and women should take according to their age is as follows;45 grams for young men
58-63 grams for adult men
46 grams for young women
44-50 grams for adult women
What is protein powder?
Protein powder, which is used by heavy athletes to increase muscle structure, is actually a nutritional supplement. Athletes who cannot get enough protein usually use protein powder as a nutritional supplement. By taking additional protein into the body, it is aimed to achieve a faster and greater gain in muscle mass.Is protein powder harmful?
In general, although it has been debated for years whether athletes use protein powders to build muscle, whether it is beneficial or harmful, the opinion that it is harmless when consumed as a balanced and supplementary food predominates. Protein should be taken into the body naturally by eating a healthy and balanced diet, and if protein intake is insufficient, protein powder should be used. If you regularly drink protein shakes, you should drink plenty of water. This is because high protein concentration in the body can strain the kidneys and lead to kidney damage if fluid intake is too low. In case of kidney disease, a doctor should be consulted before using protein powder. Excessive consumption of protein powder is known to cause kidney damage. Unconsciously and excessively used protein powder definitely harms the body. When used in excessive amounts, it can also cause diarrhea as it cannot be absorbed by the intestines in sufficient amounts.
Health Guide Nutrition and Diet
What is the FODMAP Diet?
Health is an important concept that affects a person's quality of life. It is important to protect and improve health in order to sustain life and prevent disruptions in routine life. A balanced and regular diet is among the important factors affecting human health.Incorporating adequate amounts of carbohydrates, proteins, fats, vitamins and minerals into the diet helps maintain and promote health. In addition, uncontrolled consumption of nutrients can cause unwanted side effects. In the treatment of some diseases, it is necessary to create a special nutrition program. The reason for this is the side effects that occur as a result of consuming some food items.The FODMAP diet is a special nutritional program that is applied in the form of restriction of certain nutrients. This program is administered by a specialist in individuals with irritable bowel syndrome or sensitivity to foods containing fodmap. You should also ask “What is FODMAP?”, “Which foods contain FODMAP?”, “How should the FODMAP diet list be?” If you are wondering the answer to questions such as, you can read the rest of the article.

What is the FODMAP Diet?
Which Foods Contain FODMAP?
Foods to Consume on the FODMAP Diet
Benefits of the Low FODMAP Diet
Who Can Follow the Low FODMAP Diet?
How to Apply Low FODMAP Diet?
Low FODMAP Diet Sample List
What is the FODMAP Diet?
The so-called low-fodmap diet, which is low in fermentable carbohydrates, is often recommended for managing irritable bowel syndrome. Irritable bowel syndrome is a digestive disorder that causes symptoms such as cramps, diarrhea and gas. For people with this condition, eating triggers symptoms like stomach pain and bloating. Some changes to the nutrition plan will help reduce the complaints of irritable bowel syndrome. A low-FODMAP diet, which includes restriction of certain food groups, helps relieve symptoms in individuals with irritable bowel syndrome.The small intestine, which is the organ responsible for the absorption of nutrients, cannot adequately absorb some fermentable carbohydrates, fodmaps, in individuals with irritable bowel syndrome. FODMAPs increase the amount of fluid in the intestine and trigger gas formation. While increasing fluid and gas in the intestines cause bloating, it slows down the rate of digestion of food. In addition, the increase in the amount of fluid and gas in the intestines can cause abdominal pain and diarrhea. Restricting such carbohydrates with a low-FODMAP diet helps prevent symptoms that may occur.What is the FODMAP DietWhich Foods Contain FODMAP?
Various foods contain varying amounts of fodmap. Some foods contain only one type of fodmap, while others may contain several types of fodmap. FODMAPs are divided into four groups: oligosaccharides, disaccharides, monosaccharides and polyols. The primary dietary sources of fodmaps, which consist of four groups, are as follows: Oligosaccharides: Wheat, rye, nuts, legumes, artichokes, garlic and onions
Disaccharides: Products containing lactose, such as milk, yogurt, cheese, ice cream, buttermilk, condensed milk, and whipped cream
Monosaccharides: Fruits such as apples, pears, watermelons and mangoes; foods containing fructose, including sweeteners such as honey, agave nectar, and high fructose corn syrup
Polyols: Pears, cauliflower, peas, stone fruits and mushrooms
Coffee, black tea, and green tea are among the foods that contain caffeine and are low in fodmap. Despite the low fodmap content, coffee, black and green tea trigger symptoms that may occur in individuals with irritable bowel syndrome due to their caffeine content. For this reason, caffeinated beverages are also restricted on the low-fodmap diet. It's also important on the fodmap diet to check the ingredient list on packaged foods. This is because packaged foods contain fodmap ingredients such as prebiotics, fat, and low-calorie sugar.Foods to Consume on the FODMAP Diet
The FODMAP diet list consists of foods with low FODMAP content. For this reason, it is necessary to pay attention to the FODMAP content of the foods to be eaten while applying the FODMAP diet. Foods with low fodmap content are as follows:Proteins: Eggs, tofu, lamb, beef, fish and chicken.
Whole grains and Starches: White and brown rice, lentils, corn, oats, quinoa, and potatoes.
Fruits: Blueberries, raspberries, pineapple, cantaloupe, kiwi, limes, grapes and strawberries.
Vegetables: Beans, bell peppers, radishes, cabbage, carrots, celery, eggplant, tomatoes, spinach, cucumbers, squash and zucchini.
Nuts: Nuts, walnuts, almonds and peanuts.
Seeds: Pumpkin, sesame, sunflower and flaxseed.
Dairy Products: Lactose-free milk, yogurt, parmesan, cheddar and mozzarella cheeses.
Fats: Butter, olive oil and coconut oil.
Spices: Cumin, saffron, cinnamon, paprika, coriander, cardamom rate is 30%. In other words, there are 30 grams of protein in 100 grams of curd cheese.Haricot bean
Dry beans, which are among the plant foods, are also very high in protein. The protein ratio in 100 g of chickpeas and dry beans is about 16 grams.Chicken breast
Chicken breast is a source of protein for athletes. Chicken breast, which is preferred because it is lean, contains 31 grams of protein in 100 grams.Milk and yogurt
When it comes to protein sources, milk and yogurt are the first foods that come to mind. One cup of milk contains about 10 grams of protein. There is 15 grams of protein in 150 grams of yoghurt consumed daily in all societies.What to eat as protein for breakfast?
It will be sufficient to eat an appropriate amount of eggs and cheese to get protein in the breakfast to be made in the early hours of the day.

Protein-rich foods; red meat, chicken and turkey meat, seafood and fish, milk, peas, chia seeds, lentils, flax seeds, almonds, hazelnuts, soy, cheese, pumpkin seeds.What happens if protein is consumed too much?
Excess protein consumption increases urinary calcium excretion and increases the risk of stone formation in the kidneys. Protein that is not consumed in the body can adversely affect the kidney and liver, causing premature aging of organs and deterioration of their functions. In addition, gout caused by excessive protein intake is an important problem.How much protein should be consumed daily?
Approximately 10-15% of daily energy needs are met from proteins. The daily protein requirement for adults should be 0.8 g per 1 kg of body weight or 30-35 g per 1000 kcal. The daily protein requirement, which varies according to age and gender, is slightly higher in men than in women. Because the weight and muscle density in men is high, the amount of protein consumed and needed will also be high.

58-63 grams for adult men
46 grams for young women
44-50 grams for adult women
What is protein powder?
Protein powder, which is used by heavy athletes to increase muscle structure, is actually a nutritional supplement. Athletes who cannot get enough protein usually use protein powder as a nutritional supplement. By taking additional protein into the body, it is aimed to achieve a faster and greater gain in muscle mass.Is protein powder harmful?
In general, although it has been debated for years whether athletes use protein powders to build muscle, whether it is beneficial or harmful, the opinion that it is harmless when consumed as a balanced and supplementary food predominates. Protein should be taken into the body naturally by eating a healthy and balanced diet, and if protein intake is insufficient, protein powder should be used. If you regularly drink protein shakes, you should drink plenty of water. This is because high protein concentration in the body can strain the kidneys and lead to kidney damage if fluid intake is too low. In case of kidney disease, a doctor should be consulted before using protein powder. Excessive consumption of protein powder is known to cause kidney damage. Unconsciously and excessively used protein powder definitely harms the body. When used in excessive amounts, it can also cause diarrhea as it cannot be absorbed by the intestines in sufficient amounts.