Tabela diety low FODMAP - bezpłatny PDF
Pobierz bezpłatnie tabelę diety low FODMAP
How else can I help you?Dieta low FODMAP zalecana jest przy zespole jelita drażliwego i SIBO.
Lista jest opracowana na podstawie danych w aplikacji Monash University i jest na bieżąco aktualizowana przez dietetyczkę Joannę Marciszewską, specjalistkę w dziedzinie diety low FODMAP i terapii IBS.
Why Choose This FODMAP Diet List?
Over 10,000 peoplehave already used my table!
Contains over 300 food products
Products permitted but restricted, contain accurate matriculation exams
Who am I?
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I am a clinical dietitian, after completing my master's degree in dietetics at the Medical University of Wroclaw.
I specialize in managing patients with irritable bowel syndrome (IBS) and SIBO, using the knowledge of the principles and procedures of a low FODMAP diet.
In 2019, I completed a dietary research internship in the United States and completed the "Complete Guide to the Low FODMAP Diet" course.
My approach to diet therapy is holistic - during our visit I will tell you how to take care of your mental health while following the low FODMAP diet and what to pay attention to first of all.
Many product lists found on the internet do not include exact maximum grams per serving, and this information is essential for successfully following a low FODMAP diet!
Our low FODMAP table includes over 300 products, with grammages regularly updated in line with new research from Monash University.
Detailed low FODMAP list with weights
Low FODMAP Food Chart – A Guide to the Low FODMAP Diet
The low FODMAP diet has gained popularity as an effective method of relieving symptoms of irritable bowel syndrome (IBS) and other digestive problems. The main idea of this diet is to limit the consumption of fermentable carbohydrates, which can cause bloating, abdominal pain, diarrhea and other intestinal discomforts. The key to success, however, is not only eliminating the right foods, but also strictly following the right portions - this is where our low FODMAP food chart will help you.
What are FODMAPs?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are short-chain carbohydrates that can be difficult for some people to digest, especially those with IBS. When these carbohydrates are not digested properly, they can ferment in the gut, leading to excess gas and other uncomfortable symptoms.
FODMAP groups include:
Fructans: found mainly in wheat, onions, garlic, but also in a number of other vegetables and fruits,
Galactooligosaccharides: found in legumes such as beans, lentils and chickpeas.
Lactose: milk sugar found in dairy products such as milk, yogurt and cottage cheese.
Fructose: found in fruits such as apples, pears, honey and some vegetables.
Polyols: These are sugar alcohols found in some fruits, vegetables and in some sweeteners (e.g. xylitol).
Importantly, even if a product contains FODMAPs, it does not mean that it is not allowed on the low FODMAP diet. Some products simply have specific maximum grammages that we can consume in 1 portion and these grammages can be found in our low FODMAP table.
Low FODMAP product table – why is it so important?
On a low FODMAP diet, it’s not just what you eat, but how much of it that matters. What may be safe in small amounts can become problematic when consumed in larger amounts. For example, while tomatoes may be allowed on a low FODMAP diet, eating them in large amounts can lead to worsening symptoms.
Our low FODMAP food chart details over 300 foods, with precise weights to help you stay on track. It tells you exactly how much of each food is safe to eat and how much may trigger symptoms.
How to use the FODMAP table?
Using the low FODMAP product chart is simple and intuitive. Simply browse our PDF to find the product you are interested in, then check the recommended amount. This will ensure that your diet is in line with the low FODMAP principles and avoid unpleasant symptoms. The chart is designed to make it easy to find products from each FODMAP group, making meal planning and shopping easier.