The Minuette-Food Recipes

Christmas Recipes, Quick and Easy, Chowders and Soups, Strengthen the Body, Coffee and Tea Cookies, Main Dishes, Beverages, No Baking, Around the World, Phyllo Pastry Pies, Lean recipes, Toppings and Creams, Side Dishes, Frying, Fish Dishes, Salads, Tips, Salty, Sweet, Sauces, Cakes, Easter Recipes, Vegetarian Recipes, Winter Stores.

Pages

▼

Saturday, October 31, 2026

What is FODMAP? (Sta je FODMAP?)

FODMAP is an abbreviation of Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are short-chain carbohydrates and sugars that are less easily absorbed in the small intestine. They ferment in the large intestine and can cause bloating, gas, stomach pain and diarrhea in sensitive people.


Low FODMAP means a diet with a low content of these carbohydrates. It is primarily used to relieve the symptoms of irritable bowel syndrome (IBS).


Important:

Low FODMAP does not mean that the food is completely free of FODMAP substances. 


Quantity is very important.


This is an indicative list. It is not a complete ban on all the listed foods, but an overview of those that are usually better tolerated and those that can cause symptoms.


What can be eaten with FODMAP?


VEGETABLES:

  1. Carrots 

  2. Zucchini - courgette (in the right amount)

  3. Cucumber

  4. Tomato

  5. Spinach 

  6. Potatoes

  7. Eggplant (aubergine)

  8. Lettuce 

  9. Pepper 

  10. Broccoli (in the right amount)

  11. Green beans (in the right amount)


FRUIT

  1. Strawberries

  2. Blueberries (in the right amount)

  3. Orange

  4. Tangerine

  5. Grapes

  6. Kiwi

  7. Pineapple

  8. Melon (in the right amount)


MEAT, FISH AND EGGS

  1. Chicken

  2. Turkey 

  3. Beef

  4. Pork

  5. Fish

  6. Tuna (canned)

  7. Eggs


DAIRY PRODUCTS 

  1. Lactose-free milk

  2. Lactose-free yogurt

  3. Greek yogurt without lactose

  4. Cheeses

  5. Mozzarella


PLANT-BASED MILK

  1. Almond milk 

  2. Rice milk


GRAINS AND STARCH

  1. Rice

  2. Corn flour

  3. Oat flakes 

  4. Quinoa

  5. Buckwheat

  6. Gluten-free pasta (appropriate composition)


LEGUMES AND NUTS

  1. Peanuts

  2. Nuts

  3. Macadamia

  4. Pumpkin seeds

  5. Sunflower seeds

RECIPES FOR THE WEEKEND
Sign up for the free weekly e-newsletter The Minuette Foodzine and every Wednesday receive an e-newsletter with two new recipes for the weekend, which are not published on the blog. [Subscribe to Foodzine]

What should be omitted or limited with FODMAP?


VEGETABLES

  1. Onion

  2. Garlic

  3. Cauliflower

  4. Mushrooms (high in mannitol)

  5. Artichokes

  6. Asparagus


FRUIT

  1. Apples

  2. Pears

  3. Mango

  4. Watermelon

  5. Peaches

  6. Plums

  7. Cherries


Dried fruit (with a high content of FODMAP substances)


DAIRY PRODUCTS 

  1. Milk with lactose

  2. Yoghurt with lactose

  3. Heavy cream with lactose

  4. Fresh soft cheeses with more lactose


GRAINS AND LEGUMES

  1. Wheat (in larger quantities)

  2. Rye

  3. Plain wheat bread (in larger quantities)

  4. Beans

  5. Chickpeas (in larger quantities)

  6. Lentils (in larger quantities)


SWEETENERS

  1. Honey 

  2. Agave syrup

  3. Sorbitol

  4. Mannitol

  5. Xylitol

  6. Maltitol


IMPORTANT RULES

  1. Low FODMAP is not a permanent restrictive diet. It is usually carried out for 2 to 6 weeks, then foods are gradually returned to determine individual tolerance.

  2. Quantity is crucial. Food can be low FODMAP in a small portion, and high FODMAP in a larger portion.

  3. Gluten-free does not automatically mean low FODMAP. The product may contain ingredients with high FODMAP values.

  4. Low FODMAP is not the same as a lactose-free diet. Lactose is just one of the FODMAP groups.

  5. The Monash FODMAP database is used for precise portions and checking of individual foods, as the permitted amounts differ.



FODMAP je skracenica od engleskog naziva: Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Na srpskom znaci fermentabilni oligosaharidi, disaharidi, monosaharidi i polioli. To su kratkolancani ugljeni hidrati i seceri koji se slabije apsorbuju u tankom crevu. U debelom crevu se fermentisu i kod osetljivih osoba mogu izazvati nadimanje, gasove, bolove u stomaku i proliv.


Nizak FODMAP znaci ishrana sa malim sadrzajem ovih ugljenih hidrata. Koristi se prvenstveno za ublazavanje simptoma sindroma iritabilnog creva (IBS).


Vazno: 

Nizak FODMAP ne znaci da je namirnica potpuno bez FODMAP materija. 


Kolicina je veoma vazna.


Ovo je orijentaciona lista. Nije potpuna zabrana svih navedenih namirnica, vec pregled onih koje se obicno bolje podnose i onih koje mogu izazvati simptome.


Sta se sme jesti kod FODMAP-a?


POVRCE

  1. Sargarepa

  2. Tikvica (u odgovarajucoj kolicini)

  3. Krastavac

  4. Paradajz

  5. Spanac 

  6. Krompir

  7. Patlidzan

  8. Zelena salata

  9. Paprika

  10. Brokoli (u odgovarajucoj kolicini)

  11. Boranija (u odgovarajucoj kolicini)


VOCE

  1. Jagode

  2. Borovnice (u odgovarajucoj kolicini)

  3. Pomorandza

  4. Mandarina

  5. Grozdje

  6. Kivi

  7. Ananas

  8. Dinja (u odgovarajucoj kolicini)


MESO, RIBA I JAJA

  1. Piletina

  2. Curetina

  3. Junetina

  4. Svinjetina

  5. Riba

  6. Tuna (u konzervi)

  7. Jaja


MLECNI PROIZVODI

  1. Mleko bez laktoze

  2. Jogurt bez laktoze

  3. Grcki jogurt bez laktoze


SIREVI

  1. Mocarela


BILJNA MLEKA

  1. Bademovo mleko 

  2. Pirincano mleko 


ZITARICE I SKROB

  1. Pirinac 

  2. Kukuruzno brasno

  3. Ovsene pahuljice

  4. Kinoa

  5. Heljda

  6. Bezglutenska testenina (odgovarajuceg sastava)


MAHUNARKE I ORASASTI PLODOVI

  1. Kikiriki

  2. Orasi

  3. Makadamija

  4. Semenke bundeve

  5. Suncokretove semenke

RECEPTI ZA VIKEND
Prijavite se na besplatni nedeljni e-bilten The Minuette Foodzine i svake srede primajte e-bilten sa dva nova recepta za vikend, koja nisu objavljena na blogu. [Prijavite se za Foodzine]


Sta treba izostaviti ili ograniciti kod FODMAP-A?


POVRCE

  1. Crni luk

  2. Beli luk

  3. Karfiol

  4. Pecurke (sa visokim sadrzajem manitola)

  5. Articoke 

  6. Spargle 


VOCE

  1. Jabuke

  2. Kruske

  3. Mango

  4. Lubenica

  5. Breskve

  6. Sljive

  7. Visnje


Suvo voce (sa visokim sadrzajem FODMAP materija)


MLECNI PROIZVODI

  1. Mleko sa laktozom

  2. Jogurt sa laktozom 

  3. Slatka pavlaka sa laktozom

  4. Svezi meki sirevi sa vise laktoze


ZITARICE I MAHUNARKE

  1. Psenica (u vecim kolicinama)

  2. Raz

  3. Obican hleb od psenice (u vecim kolicinama)

  4. Pasulj

  5. Leblebije (u vecim kolicinama)

  6. Socivo (u vecim kolicinama)


ZASLADJIVACI

  1. Med

  2. Agavin sirup

  3. Sorbitol

  4. Manitol

  5. Ksilitol

  6. Maltitol


VAZNA PRAVILA

  1. nizak FODMAP nije trajna restriktivna dijeta. Obicno se sprovodi 2 do 6 nedelja, zatim se namirnice postepeno vracaju kako bi se utvrdila individualna tolerancija.

  2. Kolicina je presudna. Namirnica moze biti nizak FODMAP u maloj, a visoki FODMAP u vecoj porciji.

  3. Bezglutensko ne znaci automatski nizak FODMAP. Proizvod moze sadrzati sastojke sa visokim FODMAP vrednostima.

  4. Nizak FODMAP nije isto sto i bezlaktozna ishrana. Laktoza je samo jedna od FODMAP grupa.

  5. Za precizne porcije i proveru pojedinacnih namirnica koristi se Monash FODMAP baza, jer se dozvoljene kolicine razlikuju.


at

No comments:

Post a Comment