The LOW FODMAP protocol is a diet that excludes FODMAP foods (short-chain carbohydrates) from the diet.
• reduce abdominal pain and discomfort;
• reduce bloating and distension;
• improve bowel function (reduce diarrhea or constipation);
• improve quality of life;
• reduce psycho-emotional disturbances.
1. Foods high in FODMAPs are eliminated for a period of 2–6 weeks.
2. Gradual reintroduction of the excluded foods after 4–6 weeks.
FODMAP foods are introduced one subgroup at a time (fructose, lactose, etc.) in small amounts once every 4–5 days, with careful monitoring of the body's reaction.
The microbiota needs time to adapt again to FODMAP foods.
• You can use the pulse diagnostics method: measure your pulse before eating the product and again 10–15 minutes after. An increase in pulse indicates that the product is currently not suitable for you and is stressing your immune and enzymatic systems. Exclude it from your diet for 3 months.
• If you do not experience any symptoms during the first test day and again after 4–5 days, you may include this product in your diet.
3. Creating an individual meal plan that excludes foods causing negative reactions, with the goal of normalizing nutrition and limiting foods high in FODMAPs.
• the number of meals is determined individually;
• if you have gastrointestinal issues or are underweight, 4–5 meals per day may be appropriate;
• snacks should be fat-based or protein-based;
• chew food thoroughly;
• consume enough fiber to avoid constipation;
It is important to understand that although the diet provides a noticeable effect on the gastrointestinal tract,
it is not aimed at eliminating the causes of diseases or treating them.
In addition to following the diet, it is important to reduce stress levels,
improve the digestive capacity of the GI tract, and, if necessary, use nutraceuticals and medications.