L’addome gonfio è un disturbo del quale soffrono molte persone e che produce stati fastidiosi come dolore intestinale, mal di schiena, nausea, irritabilità, e addirittura imbarazzanti come la produzione eccessiva di gas. Uno dei modi migliori per combattere il gonfiore addominale è addottare un’alimentazione specifica come propone, ad esempio la dieta Fodmap.
La dieta Fodmap non è una dieta dimagrante nel senso stretto del termine: è soprattutto un regime alimentare che permette di rifurre il gonfiore a livello del ventre. Fodmap è l’acronimo di Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols, ed è stata elaborata nel 2001 da un team di ricercatori della della Monash University di Melbourne nel 2001.
Questa dieta consiste nell’eliminare dalla propria alimentazione alcuni cibi che possono peggiorare la situazione a livello di gonfiore addominale, ovvero tutti quei cibi che contengono saccaridi, fruttosio, lattosio e politoli come come sorbitolo, mannitolo, xilitolo e maltitolo.
In pratica, i cibi Fodmap sono quelli che contengono carboidrati a catena cora e che, quindi, vengono assorbiti in modo incompleto dal tratto gastrointestinale.
La dieta Fodmap dura otto settimane; nella prima fase bisogna eliminare tutti gli alimenti Fodmap per poi inserirli gradualmente avendo cura di segnare quando in un quaderno, in modo da associare a ciascun alimento eventuali disturbi.
Tra i cibi Fodmap ci sono alcuni tipi di frutta e verdura, frutta secca e condimenti e nello specifico:
- Frutta: albicocche, ciliegie, cocomero, frutta secca, mango, mele, more, pere, pesche, pompelmi, prugne.
- Verdura: aglio, asparagi, carciofi, cavolo cappuccio, cicoria, cipolla, concentrato di pomodori, porri, radicchio, scalogno, topinambur.
- Condimenti: aglio in polvere e cipolla in polvere.
- Frutta secca: noci, mandorle, nocciole, pistacchi, semi di lino.
- Proteine: quelle che contengono addittivi.
- Da evitare anche i vini dolci, il miele e lo sciroppo di agave.
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