Irritable colon syndrome: foods to avoid if you suffer from it

There irritable colon syndrome It affects a significant slice of the population, between 7 and 15%, with a double incidence in women compared to men. It manifests itself without visible signs of inflammation or structural damage but with annoying and variable symptoms such as swelling, abdominal pain, weather, constipation, diarrhea or alternation of the different conditions.

The most frequent signals

One of the predominant symptoms is however the abdominal swellingwhich can be accompanied by a visible relaxation of the abdomen, more evident after meals. Often, in the morning, the belly appears flat but tends to swell during the day. This feeling can derive from an accumulation of gas, liquids or, in some cases, from a stubborn constipation. Abdominal pain is also frequent, located above all in the lower part of the abdomen and sometimes attenuated by the evacuation.

An effective dietary approach

Among the numerous treatment attempts, one of the most promising is the Fodmap diet. This food strategy is based on solid scientific evidence And he has shown to significantly reduce symptoms in patients with this syndrome. Maurizio Tommasini describes structure and benefits in his book The Fodmap diet for the irritable colon.

What are the Fodmaps

The Fodmaps (fermentable oligo-, di-, monosaccharides and polyols) are sugars not very absorbed by the small intestine. They include fructose, lactose, frutni, galattani and pololi such as sorbitol and mannitolo. These compounds can recall water in the intestine and ferment at the colon level, generating gas and digestive discomfort, especially in the most sensitive subjects.

The three phases of the Fodmap diet

The Fodmap diet is divided into three distinct moments:

1. elimination: severe reduction of foods with high FODMAP content for 3-6 weeks;

2. reintroduction: gradual reintegration of food for identify the problematic ones;

3. maintenance: definition of a Personalized and balanced food planbased on individual tolerance.

Foods to avoid in the initial phase

Some foods rich in Fodmap to be temporarily excluded are as follows:

• frufani: garlic, onion, leek, artichokes, bread and wheat paste, rye, barley, dates, peaches, dried mango;
• galattani: legumes such as chickpeas, lentils, beans, peas, and dried fruit such as anachds and pistachios;
• lactose: cow’s milk, yogurt, cream, ice cream;
• fructose: apples, pears, mango, watermelon, figs, artichokes, asparagus;
• Pololi: artificial sweeteners and some varieties of fruit and vegetables.

Maurizio Tommasini is a nutritionist biologist, with a specific formation on the Fodmap diet at the Monash University of Melbourne, where the protocol was developed. He wrote several texts on food wellness and takes care of the site www.mauriziotommasini.it. His book is published by LSWR Edizioni (16.90 euros, 288 pages).