{"id":18280,"date":"2017-08-23T16:40:49","date_gmt":"2017-08-23T14:40:49","guid":{"rendered":"http:\/\/gourmandelle.com\/?p=18280\/"},"modified":"2026-10-13T11:06:31","modified_gmt":"2026-10-13T09:06:31","slug":"dieta-low-fodmap","status":"publish","type":"post","link":"https:\/\/gourmandelle.com\/ro\/dieta-low-fodmap\/","title":{"rendered":"Dieta low FODMAP: alimente permise, cele 3 etape \u0219i re\u021bete vegetariene"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Dieta low FODMAP este o diet\u0103 \u00een trei etape, folosit\u0103 \u00eempreun\u0103 cu un dietetician, pentru a afla ce alimente declan\u0219eaz\u0103 simptomele de colon iritabil (sindromul intestinului iritabil, SII): balonare, gaze, durere, diaree sau constipa\u021bie. Timp de 2-6 s\u0103pt\u0103m\u00e2ni \u00eenlocuie\u0219ti alimentele bogate \u00een FODMAP cu alternative s\u0103race \u00een FODMAP, apoi le reintroduci pe r\u00e2nd \u0219i \u00ee\u021bi construie\u0219ti o diet\u0103 pe m\u0103sura ta. Mai jos g\u0103se\u0219ti tabelul cu alimentele permise \u0219i por\u021biile lor, cum o \u021bii ca vegetarian \u0219i cui nu i se potrive\u0219te.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Am f\u0103cut planul meu de mese low FODMAP pentru mama, care are probleme digestive de acest fel. Atunci am \u00eenv\u0103\u021bat c\u0103 partea grea nu e lista cu ce nu ai voie, ci s\u0103 g\u0103se\u0219ti gust f\u0103r\u0103 ceap\u0103 \u0219i usturoi \u0219i proteine f\u0103r\u0103 fasole. Uleiul infuzat cu usturoi, partea verde a cepei verzi \u0219i tofu ferm au devenit preferatele noastre, iar m\u00e2ncarea a r\u0103mas gustoas\u0103, nu \u201ede regim\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pe scurt: dieta low FODMAP<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li><strong>Pentru cine:<\/strong> pentru persoanele cu colon iritabil diagnosticat de medic, de obicei dup\u0103 ce sfaturile alimentare obi\u0219nuite nu au ajutat.<\/li>\n\n\n<li><strong>Cum:<\/strong> 3 etape (restric\u021bie 2-6 s\u0103pt\u0103m\u00e2ni, reintroducere, personalizare), ideal cu un dietetician.<\/li>\n\n\n<li><strong>Low nu \u00eenseamn\u0103 zero:<\/strong> por\u021bia conteaz\u0103, iar multe alimente sunt \u00een regul\u0103 \u00een cantit\u0103\u021bi mai mici.<\/li>\n\n\n<li><strong>Func\u021bioneaz\u0103 la o parte dintre oameni:<\/strong> \u00een studii, la aproximativ jum\u0103tate p\u00e2n\u0103 la dou\u0103 treimi dintre participan\u021bi.<\/li>\n\n\n<li><strong>Mergi \u00eent\u00e2i la medic:<\/strong> boala celiac\u0103 \u0219i alte afec\u021biuni trebuie excluse \u00eenainte.<\/li>\n\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Unele linkuri din articol sunt linkuri de afiliere: dac\u0103 cumperi prin ele, primesc un mic comision, f\u0103r\u0103 niciun cost \u00een plus pentru tine.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Cuprins<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#ce-sunt-fodmap\">Ce sunt FODMAP<\/a><\/li>\n\n<li><a href=\"#cui-i-se-potriveste-dieta-low-fodmap-si-cui-nu\">Cui i se potrive\u0219te dieta low FODMAP (\u0219i cui nu)<\/a><\/li>\n\n<li><a href=\"#cele-3-etape-ale-dietei-low-fodmap\">Cele 3 etape ale dietei low FODMAP<\/a><\/li>\n\n<li><a href=\"#alimente-permise-si-de-evitat-tabel-cu-portii\">Alimente permise \u0219i de evitat (tabel cu por\u021bii)<\/a><\/li>\n\n<li><a href=\"#cum-tii-dieta-low-fodmap-ca-vegetarian\">Cum \u021bii dieta low FODMAP ca vegetarian<\/a><\/li>\n\n<li><a href=\"#low-fodmap-si-boala-celiaca\">Low FODMAP \u0219i boala celiac\u0103<\/a><\/li>\n\n<li><a href=\"#ce-spun-de-fapt-studiile\">Ce spun de fapt studiile<\/a><\/li>\n\n<li><a href=\"#planul-meu-de-mese-low-fodmap\">Planul meu de mese low FODMAP<\/a><\/li>\n\n<li><a href=\"#retete-low-fodmap-de-pe-blog\">Re\u021bete low FODMAP de pe blog<\/a><\/li>\n\n<li><a href=\"#ce-am-in-camara-pentru-zilele-low-fodmap\">Ce am \u00een c\u0103mar\u0103 pentru zilele low FODMAP<\/a><\/li>\n\n<li><a href=\"#studiile-si-sursele-pe-care-m-am-bazat\">Studiile \u0219i sursele pe care m-am bazat<\/a><\/li>\n\n<li><a href=\"#intrebari-frecvente\">\u00centreb\u0103ri frecvente<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ce-sunt-fodmap\">Ce sunt FODMAP<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>FODMAP sunt carbohidra\u021bi cu lan\u021b scurt, absorbi\u021bi greu \u00een intestinul sub\u021bire: atrag ap\u0103 \u0219i sunt fermenta\u021bi de bacteriile din intestin, produc\u00e2nd gaze.<\/strong> Numele vine din englez\u0103: <strong>F<\/strong>ermentable <strong>O<\/strong>ligo-, <strong>D<\/strong>i-, <strong>M<\/strong>ono-saccharides <strong>A<\/strong>nd <strong>P<\/strong>olyols. Sunt cinci grupe:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Grupa<\/th><th>Unde o g\u0103se\u0219ti<\/th><\/tr><\/thead><tbody><tr><td><strong>Fructani<\/strong><\/td><td>gr\u00e2u, secar\u0103, orz, ceap\u0103, usturoi<\/td><\/tr><tr><td><strong>GOS<\/strong> (galacto-oligozaharide)<\/td><td>leguminoase: fasole, n\u0103ut, linte<\/td><\/tr><tr><td><strong>Lactoz\u0103<\/strong><\/td><td>lapte, iaurt, br\u00e2nzeturi moi<\/td><\/tr><tr><td><strong>Fructoz\u0103 \u00een exces<\/strong><\/td><td>miere, mere, pere, mango, sirop de agave<\/td><\/tr><tr><td><strong>Polioli<\/strong> (sorbitol, manitol)<\/td><td>ciuperci, conopid\u0103, prune, \u00eendulcitori ca xilitolul sau sorbitolul<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"730\" height=\"443\" src=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-diet.jpg\" alt=\"M\u00e2ini care \u021bin o farfurie cu salat\u0103 verde, felii de castravete, ou\u0103 de prepeli\u021b\u0103 t\u0103iate \u00een jum\u0103t\u0103\u021bi, varz\u0103 ro\u0219ie, morcov \u0219i porumb, pe fundalul unui \u0219or\u021b gri.\" class=\"wp-image-18268\" srcset=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-diet.jpg 730w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-diet-600x364.jpg 600w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-diet-710x431.jpg 710w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-diet-100x61.jpg 100w\" sizes=\"auto, (max-width: 730px) 100vw, 730px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Interesant e c\u0103 persoanele cu colon iritabil nu produc mai multe gaze dec\u00e2t al\u021bii: intestinul lor este doar mai sensibil la \u00eentindere. De aceea acelea\u0219i alimente pot trece neobservate la unii \u0219i pot da dureri la al\u021bii. Abordarea a fost dezvoltat\u0103 de echipa lui Peter Gibson \u0219i Sue Shepherd de la Universitatea Monash, din Australia, care face \u0219i testele de laborator pe alimente.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"cui-i-se-potriveste-dieta-low-fodmap-si-cui-nu\">Cui i se potrive\u0219te dieta low FODMAP (\u0219i cui nu)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dieta low FODMAP este pentru persoanele cu sindromul intestinului iritabil diagnosticat de un medic.<\/strong> Ghidurile britanice o recomand\u0103 ca al doilea pas, dup\u0103 sfaturile alimentare generale (mese regulate, mai pu\u021bin\u0103 cafea, alcool \u0219i m\u00e2ncare gras\u0103), \u0219i \u00eempreun\u0103 cu un dietetician.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cenainte s\u0103 \u00eencepi, mergi la medicul de familie sau la gastroenterolog. Simptome de colon iritabil apar \u0219i \u00een alte boli, de exemplu \u00een <a href=\"https:\/\/www.celiaci.ro\/sanatate\/boli-autoimune\/\" target=\"_blank\" rel=\"noopener\">boala celiac\u0103, o boal\u0103 autoimun\u0103<\/a> care se testeaz\u0103 cu analize de s\u00e2nge <strong>c\u00e2t \u00eenc\u0103 m\u0103n\u00e2nci gluten<\/strong>. C\u00e2teva semnale cer o vizit\u0103 la medic f\u0103r\u0103 am\u00e2nare: s\u00e2nge \u00een scaun, sc\u0103dere \u00een greutate f\u0103r\u0103 motiv, anemie, simptome noi dup\u0103 50 de ani sau cazuri de cancer de colon, boal\u0103 celiac\u0103 ori boal\u0103 inflamatorie intestinal\u0103 \u00een familie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nu e o diet\u0103 pe care s\u0103 o \u00eencepi singur dac\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li>ai sau ai avut o <strong>tulburare de alimenta\u021bie<\/strong>, e\u0219ti subponderal sau ai risc de malnutri\u021bie;<\/li>\n\n\n<li>e\u0219ti <strong>\u00eens\u0103rcinat\u0103<\/strong> (dieta nu se \u00eencepe \u00een sarcin\u0103);<\/li>\n\n\n<li>e vorba de un <strong>copil<\/strong>, caz \u00een care decide medicul pediatru \u00eempreun\u0103 cu un dietetician;<\/li>\n\n\n<li>\u021bii deja alte diete restrictive (de exemplu f\u0103r\u0103 gluten sau vegan\u0103), pentru c\u0103 atunci ai nevoie \u0219i mai mult de un dietetician.<\/li>\n\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0218i \u00eenc\u0103 ceva: dieta nu trateaz\u0103 boli autoimune, migrenele sau fibromialgia \u0219i nu \u201evindec\u0103 intestinul\u201d. Nu exist\u0103 studii care s\u0103 arate asta. Nu confunda nici colonul iritabil cu ce se nume\u0219te <a href=\"https:\/\/www.celiaci.ro\/sanatate\/sindromul-intestinului-permeabil\/\" target=\"_blank\" rel=\"noopener\">intestin permeabil<\/a>: sunt lucruri diferite.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"cele-3-etape-ale-dietei-low-fodmap\">Cele 3 etape ale dietei low FODMAP<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dieta are trei etape, iar prima e temporar\u0103: 2-6 s\u0103pt\u0103m\u00e2ni, nu toat\u0103 via\u021ba.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Etapa<\/th><th>C\u00e2t dureaz\u0103<\/th><th>Ce faci<\/th><\/tr><\/thead><tbody><tr><td><strong>1. Restric\u021bie<\/strong><\/td><td>2-6 s\u0103pt\u0103m\u00e2ni<\/td><td>\u00cenlocuie\u0219ti alimentele bogate \u00een FODMAP cu alternative low FODMAP, \u00een por\u021biile potrivite (de exemplu, p\u00e2inea de gr\u00e2u cu sourdough din spelt). Dac\u0103 dup\u0103 2-6 s\u0103pt\u0103m\u00e2ni nu te sim\u021bi mai bine, dieta se opre\u0219te \u0219i discu\u021bi cu medicul alte variante.<\/td><\/tr><tr><td><strong>2. Reintroducere<\/strong><\/td><td>c\u00e2teva s\u0103pt\u0103m\u00e2ni<\/td><td>R\u0103m\u00e2i pe dieta din etapa 1 \u0219i testezi c\u00e2te o singur\u0103 grup\u0103 FODMAP, cu un aliment, 3 zile la r\u00e2nd, not\u00e2nd simptomele.<\/td><\/tr><tr><td><strong>3. Personalizare<\/strong><\/td><td>pe termen lung<\/td><td>Readuci alimentele pe care le tolerezi \u0219i le limitezi doar pe cele care \u00ee\u021bi dau probleme, c\u00e2t e nevoie ca s\u0103 te sim\u021bi bine.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Cele dou\u0103 gre\u0219eli pe care le v\u0103d cel mai des: s\u0103 crezi c\u0103 prima etap\u0103 \u00eenseamn\u0103 <strong>zero<\/strong> FODMAP (nu, \u00eenseamn\u0103 por\u021bii mici) \u0219i s\u0103 r\u0103m\u00e2i pe restric\u021bia strict\u0103 luni de zile. Faza strict\u0103 e scurt\u0103 inten\u021bionat: \u00een studii a sc\u0103zut bacteriile benefice din intestin (bifidobacteriile), care au revenit la nivelul ini\u021bial dup\u0103 un an de alimenta\u021bie personalizat\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"alimente-permise-si-de-evitat-tabel-cu-portii\">Alimente permise \u0219i de evitat (tabel cu por\u021bii)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Low FODMAP nu \u00eenseamn\u0103 c\u0103 un aliment e \u201einterzis\u201d sau \u201epermis\u201d \u00een orice cantitate: conteaz\u0103 por\u021bia.<\/strong> Tabelul de mai jos e f\u0103cut pentru o buc\u0103t\u0103rie vegetarian\u0103, dup\u0103 testele Monash. Por\u021biile sunt pe mas\u0103; aplica\u021bia Monash FODMAP le are pe toate, actualizate.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th><\/th><th>Permise (por\u021bia obi\u0219nuit\u0103)<\/th><th>\u00cen por\u021bie mic\u0103<\/th><th>De evitat \u00een etapa 1<\/th><\/tr><\/thead><tbody><tr><td><strong>Legume<\/strong><\/td><td>morcov, cartof, vinete, spinac, kale, salat\u0103 verde, castravete, fasole verde, ro\u0219ii, buche\u021bele de broccoli, varz\u0103 ro\u0219ie (\u00bd can\u0103)<\/td><td>ardei ro\u0219u (\u00bc de ardei), cartof dulce (75 g), \u021belin\u0103, varz\u0103 de Bruxelles, dovleac butternut, sfecl\u0103 ro\u0219ie proasp\u0103t\u0103, porumb dulce (\u00bd \u0219tiulete), avocado (30 g)<\/td><td>ceap\u0103, usturoi, praz (partea alb\u0103), ciuperci, conopid\u0103, sparanghel, maz\u0103re, varz\u0103 murat\u0103 (o can\u0103)<\/td><\/tr><tr><td><strong>Fructe<\/strong><\/td><td>banan\u0103 ferm\u0103, kiwi, portocal\u0103, mandarine, ananas, zmeur\u0103, afine, c\u0103p\u0219uni<\/td><td>banan\u0103 coapt\u0103 (\u2153), stafide (o lingur\u0103)<\/td><td>mere, pere, mango, cire\u0219e, piersici, nectarine, prune, pepene verde, curmale<\/td><\/tr><tr><td><strong>Cereale<\/strong><\/td><td>orez, quinoa, ov\u0103z (\u00bd can\u0103), hri\u0219c\u0103, m\u0103lai, p\u00e2ine sourdough din spelt<\/td><td>p\u00e2ine de gr\u00e2u (o felie), paste din gr\u00e2u (\u00bd can\u0103 fierte)<\/td><td>p\u00e2ine \u0219i cereale din gr\u00e2u, secar\u0103, orz \u00een por\u021bii obi\u0219nuite<\/td><\/tr><tr><td><strong>Proteine<\/strong><\/td><td>tofu ferm (160 g), tempeh, ou\u0103, br\u00e2nzeturi maturate (cheddar, feta)<\/td><td>n\u0103ut din conserv\u0103 (42 g), linte din conserv\u0103 (\u00bd can\u0103), linte verde fiart\u0103, fasole mung<\/td><td>fasole uscat\u0103, fasole la conserv\u0103 \u00een sos, tofu m\u0103t\u0103sos (silken), lapte de soia din boabe \u00eentregi<\/td><\/tr><tr><td><strong>Lactate<\/strong><\/td><td>lapte \u0219i iaurt f\u0103r\u0103 lactoz\u0103, br\u00e2nzeturi maturate<\/td><td>ricotta, crem\u0103 de br\u00e2nz\u0103<\/td><td>lapte, iaurt obi\u0219nuit, sm\u00e2nt\u00e2n\u0103<\/td><\/tr><tr><td><strong>Nuci \u0219i semin\u021be<\/strong><\/td><td>nuci (10 jum\u0103t\u0103\u021bi), arahide, macadamia, nuci braziliene, chia, in, tahini, semin\u021be de dovleac<\/td><td>migdale (10), alune de p\u0103dure (10), semin\u021be de floarea-soarelui<\/td><td>caju, fistic<\/td><\/tr><tr><td><strong>Dulci \u0219i b\u0103uturi<\/strong><\/td><td>zah\u0103r, sirop de ar\u021bar, sirop de orez, ciocolat\u0103 neagr\u0103, lapte de migdale, lapte de soia din protein\u0103 de soia<\/td><td>lapte de ov\u0103z (p\u00e2n\u0103 la ~100 ml), lapte de orez (200 ml)<\/td><td>miere, sirop de agave, \u00eendulcitori cu sorbitol, xilitol, maltitol<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><small>Sursa por\u021biilor: Monash University (testele publicate \u0219i aplica\u021bia Monash FODMAP) \u0219i fi\u0219a NHS Gloucestershire (2023). Por\u021biile se schimb\u0103 c\u00e2nd Monash retesteaz\u0103 un aliment, a\u0219a c\u0103 verific\u0103-le \u00een aplica\u021bie.<\/small><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"730\" height=\"523\" src=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-meal-plan.jpg\" alt=\"Platou cu felii de pitaya, kiwi \u0219i portocal\u0103, cu un bol mic de afine \u0219i o linguri\u021b\u0103 gravat\u0103, pe fundal piersiciu, v\u0103zut de sus.\" class=\"wp-image-18271\" srcset=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-meal-plan.jpg 730w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-meal-plan-600x430.jpg 600w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-meal-plan-628x450.jpg 628w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-meal-plan-100x72.jpg 100w\" sizes=\"auto, (max-width: 730px) 100vw, 730px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"cum-tii-dieta-low-fodmap-ca-vegetarian\">Cum \u021bii dieta low FODMAP ca vegetarian<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ca vegetarian, cea mai mare provocare e proteina, pentru c\u0103 fasolea \u0219i n\u0103utul sunt bogate \u00een FODMAP.<\/strong> Vestea bun\u0103 e c\u0103 leguminoasele din conserv\u0103, scurse \u0219i cl\u0103tite, au mult mai pu\u021bine FODMAP: GOS trec \u00een lichidul din conserv\u0103, pe care \u00eel arunci. A\u0219a c\u0103 o por\u021bie mic\u0103 de n\u0103ut sau de linte din conserv\u0103 r\u0103m\u00e2ne pe mas\u0103.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Protein\u0103<\/th><th>Por\u021bie low FODMAP pe mas\u0103<\/th><\/tr><\/thead><tbody><tr><td>Tofu ferm, scurs<\/td><td>160 g (\u2154 can\u0103 cuburi)<\/td><\/tr><tr><td>Tempeh<\/td><td>o por\u021bie obi\u0219nuit\u0103<\/td><\/tr><tr><td>Ou\u0103<\/td><td>f\u0103r\u0103 limit\u0103<\/td><\/tr><tr><td>N\u0103ut din conserv\u0103, cl\u0103tit<\/td><td>42 g (\u00bc can\u0103)<\/td><\/tr><tr><td>Linte din conserv\u0103, cl\u0103tit\u0103<\/td><td>\u00bd can\u0103<\/td><\/tr><tr><td>Quinoa fiart\u0103<\/td><td>155 g (o can\u0103)<\/td><\/tr><tr><td>Ov\u0103z<\/td><td>52 g (\u00bd can\u0103)<\/td><\/tr><tr><td>Arahide<\/td><td>28 g (32 de buc\u0103\u021bi)<\/td><\/tr><tr><td>Nuci<\/td><td>30 g (10 jum\u0103t\u0103\u021bi)<\/td><\/tr><tr><td>Semin\u021be de chia<\/td><td>24 g (2 linguri)<\/td><\/tr><tr><td>Br\u00e2nz\u0103 cheddar \/ feta<\/td><td>40 g \/ 125 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"730\" height=\"548\" src=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-foods.jpg\" alt=\"Ierburi \u0219i condimente pe fundal alb, v\u0103zute de sus: un mojar cu semin\u021be de chimion, ghimbir \u0219i turmeric proasp\u0103t, rozmarin, salvie, foi de dafin, anason stelat \u0219i scor\u021bi\u0219oar\u0103.\" class=\"wp-image-18270\" srcset=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-foods.jpg 730w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-foods-600x450.jpg 600w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-foods-599x450.jpg 599w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-foods-100x75.jpg 100w\" sizes=\"auto, (max-width: 730px) 100vw, 730px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e2teva trucuri care ne-au ajutat acas\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li><strong>Gust f\u0103r\u0103 ceap\u0103 \u0219i usturoi:<\/strong> uleiul infuzat cu usturoi (fructanii nu trec \u00een ulei), partea verde a cepei verzi \u0219i a prazului, arpagicul, asafoetida (hing), ierburile \u0219i condimentele. Rumene\u0219te c\u0103\u021bei \u00eentregi de usturoi 1-2 minute \u00een ulei, apoi scoate-i. Uleiul f\u0103cut \u00een cas\u0103 \u00eel \u021bii la frigider \u0219i \u00eel folose\u0219ti repede.<\/li>\n\n\n<li><strong>Calciu:<\/strong> dac\u0103 bei lapte vegetal, alege unul fortificat cu calciu (cel pu\u021bin 120 mg la 100 ml).<\/li>\n\n\n<li><strong>Fibre:<\/strong> ov\u0103zul, quinoa, chia, kiwi \u0219i cartoful cu coaj\u0103 te ajut\u0103 s\u0103 nu r\u0103m\u00e2i f\u0103r\u0103 fibre \u00een etapa 1.<\/li>\n\n\n<li><strong>Medicamentele:<\/strong> nu opri \u0219i nu modifica niciun medicament f\u0103r\u0103 medicul t\u0103u. Dac\u0103 b\u0103nuie\u0219ti c\u0103 unul con\u021bine sorbitol sau manitol (mai ales siropurile), \u00eentreab\u0103 farmacistul de o alternativ\u0103.<\/li>\n\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"low-fodmap-si-boala-celiaca\">Low FODMAP \u0219i boala celiac\u0103<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 ai boal\u0103 celiac\u0103 \u0219i \u021bii deja diet\u0103 f\u0103r\u0103 gluten, dar balonarea \u0219i durerile nu au trecut, dieta low FODMAP poate ajuta. \u00centr-un studiu randomizat din 2022, celiacii cu simptome persistente care au trecut pe o diet\u0103 f\u0103r\u0103 gluten \u0219i s\u0103rac\u0103 \u00een FODMAP au avut mai pu\u021bine simptome dec\u00e2t cei care au r\u0103mas doar pe dieta f\u0103r\u0103 gluten. Merit\u0103 discutat cu medicul, mai ales c\u0103 unele simptome se pot suprapune cu ale <a href=\"https:\/\/www.celiaci.ro\/sanatate\/migrene-frecvente-intoleranta-la-gluten\/\" target=\"_blank\" rel=\"noopener\">intoleran\u021bei la gluten<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ce-spun-de-fapt-studiile\">Ce spun de fapt studiile<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dieta low FODMAP are cele mai multe studii dintre dietele pentru colon iritabil, dar calitatea dovezilor e considerat\u0103 sc\u0103zut\u0103.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Ce se spune<\/th><th>Ce arat\u0103 studiile<\/th><\/tr><\/thead><tbody><tr><td>\u201eFunc\u021bioneaz\u0103 la toat\u0103 lumea\u201d<\/td><td>\u00cen studii, aproximativ jum\u0103tate p\u00e2n\u0103 la dou\u0103 treimi dintre participan\u021bi au avut o ameliorare suficient\u0103, fa\u021b\u0103 de 23-39% pe dietele de compara\u021bie (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22739368\/\" target=\"_blank\" rel=\"noopener\">Staudacher 2012<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28625832\/\" target=\"_blank\" rel=\"noopener\">Staudacher 2017<\/a>). Ghidul britanic avertizeaz\u0103 c\u0103 aceste cifre pot fi supraestimate (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33903147\/\" target=\"_blank\" rel=\"noopener\">BSG 2021<\/a>).<\/td><\/tr><tr><td>\u201eE cea mai bun\u0103 diet\u0103 pentru colon iritabil\u201d<\/td><td>Are cele mai multe studii; \u00eentr-o analiz\u0103 din 2025 a 28 de studii a ie\u0219it pe locul 4 la simptomele generale, dar singura mai bun\u0103 dec\u00e2t dieta obi\u0219nuit\u0103 la balonare (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/40258374\/\" target=\"_blank\" rel=\"noopener\">Cuffe 2025<\/a>).<\/td><\/tr><tr><td>\u201eDac\u0103 m\u0103 ajut\u0103, nu mai am nevoie de medic\u201d<\/td><td>Nu: ameliorarea nu exclude alte boli (celiac\u0103, inflamatorie intestinal\u0103) \u0219i nu \u021bine loc de diagnostic.<\/td><\/tr><tr><td>\u201eVindec\u0103 intestinul\u201d<\/td><td>Nu exist\u0103 dovezi; la persoanele cu boal\u0103 inflamatorie intestinal\u0103, markerii de inflama\u021bie nu s-au schimbat (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31586453\/\" target=\"_blank\" rel=\"noopener\">Cox 2020<\/a>).<\/td><\/tr><tr><td>\u201eAjut\u0103 la boli autoimune, migrene, fibromialgie\u201d<\/td><td>Nu exist\u0103 studii clinice pentru bolile autoimune; pentru migrene \u0219i fibromialgie, doar studii f\u0103r\u0103 grup de control.<\/td><\/tr><tr><td>\u201eE o diet\u0103 de sl\u0103bit\u201d<\/td><td>Nu. Sc\u0103derea \u00een greutate apare uneori ca efect al restric\u021biei, nu ca scop.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"planul-meu-de-mese-low-fodmap\">Planul meu de mese low FODMAP<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 vrei s\u0103 vezi cum arat\u0103 o s\u0103pt\u0103m\u00e2n\u0103 low FODMAP \u00een farfurie, am f\u0103cut un plan de mese vegetarian, acela\u0219i pe care l-am g\u00e2ndit pentru mama. \u021ai-l trimit pe email, ca PDF de printat:<\/p>\n\n\n<div class=\"gd-signup gd-signup--freebie gd-signup--card\" id=\"gd-freebie-plan-fodmap\"><img class=\"gd-signup__img\" src=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2025\/04\/Plan-de-masa-FODMAP-descarca-1024x1024.jpg\" width=\"230\" height=\"230\" loading=\"lazy\" decoding=\"async\" alt=\"Planul de mese Low FODMAP\"><form class=\"gd-signup__form\" action=\"https:\/\/assets.mailerlite.com\/jsonp\/577604\/forms\/201111267987948670\/subscribe\" method=\"post\" data-gd-signup data-ok=\"Gata! \u00cel g\u0103se\u0219ti \u00een inbox \u00een c\u00e2teva minute (verific\u0103 \u0219i Promo\u021bii).\" data-err=\"Ceva n-a mers. Verific\u0103 adresa \u0219i mai \u00eencearc\u0103 o dat\u0103.\"><span class=\"gd-signup__badge\">GRATUIT<\/span><div class=\"gd-signup__text\"><p class=\"gd-signup__title\">Planul de mese Low FODMAP<\/p><p class=\"gd-signup__desc\">O s\u0103pt\u0103m\u00e2n\u0103 de mese, gata planificat\u0103. \u021ai-l trimit pe email imediat, ca PDF de printat.<\/p><\/div><div class=\"gd-signup__field\"><div class=\"gd-signup__row\"><label class=\"screen-reader-text\" for=\"gd-email-1\">Email<\/label><input id=\"gd-email-1\" type=\"email\" name=\"fields[email]\" required autocomplete=\"email\" maxlength=\"254\" placeholder=\"Adresa ta de email\"><button type=\"submit\">Trimite-mi planul<\/button><\/div><input type=\"hidden\" name=\"fields[sursa]\" value=\"post-plan\"><input type=\"hidden\" name=\"fields[freebie]\" value=\"plan-fodmap\"><input type=\"hidden\" name=\"fields[freebie_title]\" value=\"Planul de mese Low FODMAP\"><input type=\"hidden\" name=\"ml-submit\" value=\"1\"><input type=\"hidden\" name=\"anticsrf\" value=\"true\"><div class=\"gd-hp\" aria-hidden=\"true\"><input type=\"text\" name=\"gd_website\" tabindex=\"-1\" autocomplete=\"off\"><\/div><p class=\"gd-signup__fine\">Te po\u021bi dezabona oric\u00e2nd. <a href=\"https:\/\/gourmandelle.com\/ro\/notificarea-de-confidentialitate-privind-prelucrarea-datelor-cu-caracter-personal\/\">Politica de confiden\u021bialitate<\/a><\/p><p class=\"gd-signup__msg\" role=\"status\" aria-live=\"polite\"><\/p><\/div><\/form><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Mai multe despre plan g\u0103se\u0219ti pe <a href=\"https:\/\/gourmandelle.com\/ro\/plan-de-masa-low-fodmap-gratuit\/\">pagina planului de mese low FODMAP<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"730\" height=\"422\" src=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-diet-foods.jpg\" alt=\"O m\u00e2n\u0103 care ia o felie de tort cu mousse de vi\u0219ine \u0219i vi\u0219ine proaspete deasupra, l\u00e2ng\u0103 alte felii de pr\u0103jitur\u0103 pe farfurii albe.\" class=\"wp-image-18269\" srcset=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-diet-foods.jpg 730w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-diet-foods-600x347.jpg 600w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-diet-foods-710x410.jpg 710w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2017\/08\/low-fodmap-diet-foods-100x58.jpg 100w\" sizes=\"auto, (max-width: 730px) 100vw, 730px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"retete-low-fodmap-de-pe-blog\">Re\u021bete low FODMAP de pe blog<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Toate re\u021betele de mai jos sunt f\u0103r\u0103 ceap\u0103, usturoi, gr\u00e2u sau leguminoase uscate. \u021aine cont de por\u021bii la ingredientele marcate.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li><a href=\"https:\/\/gourmandelle.com\/ro\/cum-sa-faci-mamaliga\/\">M\u0103m\u0103lig\u0103<\/a>, cea mai simpl\u0103 garnitur\u0103 low FODMAP.<\/li>\n\n\n<li><a href=\"https:\/\/gourmandelle.com\/ro\/rondele-de-varza-la-cuptor-cu-turmeric\/\">Rondele de varz\u0103 la cuptor cu turmeric<\/a>.<\/li>\n\n\n<li><a href=\"https:\/\/gourmandelle.com\/ro\/orez-cu-broccoli\/\">Orez cu broccoli<\/a>, doar cu buche\u021belele de broccoli.<\/li>\n\n\n<li><a href=\"https:\/\/gourmandelle.com\/ro\/bacon-din-tofu\/\">Bacon din tofu<\/a>, din tofu ferm afumat.<\/li>\n\n\n<li><a href=\"https:\/\/gourmandelle.com\/ro\/sushi-vegan\/\">Sushi vegan<\/a>, cu avocado pu\u021bin (cam 30 g de persoan\u0103).<\/li>\n\n\n<li><a href=\"https:\/\/gourmandelle.com\/ro\/keto-omelette\/\">Omlet\u0103 keto cu br\u00e2nz\u0103 \u0219i spanac<\/a>.<\/li>\n\n\n<li><a href=\"https:\/\/gourmandelle.com\/ro\/sos-de-branza-vegana-pentru-nachos\/\">Sos de br\u00e2nz\u0103 vegan\u0103 pentru nachos<\/a>, din cartofi \u0219i morcovi.<\/li>\n\n\n<li><a href=\"https:\/\/gourmandelle.com\/ro\/mousse-de-ciocolata\/\">Mousse de ciocolat\u0103<\/a>, din ciocolat\u0103 neagr\u0103 \u0219i ou\u0103.<\/li>\n\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ce-am-in-camara-pentru-zilele-low-fodmap\">Ce am \u00een c\u0103mar\u0103 pentru zilele low FODMAP<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Trei lucruri de baz\u0103 care te scot din \u00eencurc\u0103tur\u0103 \u00een etapa de restric\u021bie (pre\u021buri din octombrie 2026):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li><a href=\"https:\/\/event.2performant.com\/events\/click?ad_type=quicklink&amp;aff_code=534e1509b&amp;unique=28a0dd759&amp;redirect_to=https%253A\/\/republicabio.ro\/products\/quinoa-alba-bio-fara-gluten-republica-bio-500g-ecologic\" target=\"_blank\" rel=\"sponsored nofollow noopener\">Quinoa alb\u0103 bio, Republica BIO, 500 g<\/a>, care merge la orice mas\u0103, \u00een por\u021bie de o can\u0103 fiart\u0103.<\/li>\n\n\n<li><a href=\"https:\/\/event.2performant.com\/events\/click?ad_type=quicklink&amp;aff_code=534e1509b&amp;unique=28a0dd759&amp;redirect_to=https%253A\/\/republicabio.ro\/products\/fulgi-mici-de-ovaz-fara-gluten-ecologici-republica-bio-500-g\" target=\"_blank\" rel=\"sponsored nofollow noopener\">Fulgi mici de ov\u0103z f\u0103r\u0103 gluten, Republica BIO, 500 g<\/a>, pentru micul dejun, \u00een por\u021bie de \u00bd can\u0103.<\/li>\n\n\n<li><a href=\"https:\/\/event.2performant.com\/events\/click?ad_type=quicklink&amp;aff_code=534e1509b&amp;unique=28a0dd759&amp;redirect_to=https%253A\/\/republicabio.ro\/products\/chia-seminte-ecologice-pure-republica-bio-200-g\" target=\"_blank\" rel=\"sponsored nofollow noopener\">Semin\u021be de chia, Republica BIO, 200 g<\/a>, pentru fibre, c\u00e2te 2 linguri.<\/li>\n\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"studiile-si-sursele-pe-care-m-am-bazat\">Studiile \u0219i sursele pe care m-am bazat<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li><a href=\"https:\/\/www.monash.edu\/medicine\/ccs\/gastroenterology\/fodmap\" target=\"_blank\" rel=\"noopener\">Monash University, programul FODMAP<\/a>: testele pe alimente \u0219i cele trei etape.<\/li>\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24076059\/\" target=\"_blank\" rel=\"noopener\">Halmos et al., 2014<\/a>: primul studiu controlat cu m\u00e2ncare furnizat\u0103 (<em>Gastroenterology<\/em>).<\/li>\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22739368\/\" target=\"_blank\" rel=\"noopener\">Staudacher et al., 2012<\/a> \u0219i <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28625832\/\" target=\"_blank\" rel=\"noopener\">Staudacher et al., 2017<\/a>: eficien\u021ba \u0219i efectul asupra bifidobacteriilor.<\/li>\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28707437\/\" target=\"_blank\" rel=\"noopener\">O&#8217;Keeffe et al., 2018<\/a>: rezultatele pe termen lung, dup\u0103 reintroducere.<\/li>\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27746233\/\" target=\"_blank\" rel=\"noopener\">Major et al., 2017<\/a>: de ce intestinul sensibil reac\u021bioneaz\u0103 la FODMAP.<\/li>\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34376515\/\" target=\"_blank\" rel=\"noopener\">Black et al., 2022<\/a> \u0219i <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/40258374\/\" target=\"_blank\" rel=\"noopener\">Cuffe et al., 2025<\/a>: compara\u021bia dintre diete \u00een colonul iritabil.<\/li>\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31586453\/\" target=\"_blank\" rel=\"noopener\">Cox et al., 2020<\/a>: dieta \u00een boala inflamatorie intestinal\u0103.<\/li>\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35051648\/\" target=\"_blank\" rel=\"noopener\">Studiul din 2022 la persoanele cu boal\u0103 celiac\u0103<\/a>.<\/li>\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33903147\/\" target=\"_blank\" rel=\"noopener\">Ghidul Societ\u0103\u021bii Britanice de Gastroenterologie (BSG, 2021)<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33315591\/\" target=\"_blank\" rel=\"noopener\">ghidul american ACG (2021)<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35337654\/\" target=\"_blank\" rel=\"noopener\">recomand\u0103rile AGA (2022)<\/a> \u0219i <a href=\"https:\/\/www.nice.org.uk\/guidance\/cg61\" target=\"_blank\" rel=\"noopener\">ghidul NICE CG61<\/a>.<\/li>\n\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"intrebari-frecvente\">\u00centreb\u0103ri frecvente<\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-q-ro-fodmap-1\"><strong class=\"schema-faq-question\">Ce \u00eenseamn\u0103 dieta low FODMAP?<\/strong> <p class=\"schema-faq-answer\">Este o diet\u0103 s\u0103rac\u0103 \u00een anumi\u021bi carbohidra\u021bi fermentabili (FODMAP), folosit\u0103 pentru a afla ce alimente declan\u0219eaz\u0103 simptomele de colon iritabil. Are trei etape: restric\u021bie pentru 2-6 s\u0103pt\u0103m\u00e2ni, reintroducere \u0219i personalizare.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-ro-fodmap-2\"><strong class=\"schema-faq-question\">Ce alimente sunt permise \u00een dieta low FODMAP?<\/strong> <p class=\"schema-faq-answer\">Printre ele: orez, quinoa, ov\u0103z, cartof, morcov, dovlecel, spinac, ro\u0219ii, banane ferme, kiwi, portocale, c\u0103p\u0219uni, tofu ferm, ou\u0103, br\u00e2nzeturi maturate, nuci \u0219i arahide. Por\u021bia conteaz\u0103, a\u0219a c\u0103 unele alimente, cum sunt avocado sau n\u0103utul din conserv\u0103, sunt \u00een regul\u0103 doar \u00een cantit\u0103\u021bi mici.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-ro-fodmap-3\"><strong class=\"schema-faq-question\">C\u00e2t timp \u021bii dieta low FODMAP?<\/strong> <p class=\"schema-faq-answer\">Faza strict\u0103 dureaz\u0103 2-6 s\u0103pt\u0103m\u00e2ni. Urmeaz\u0103 reintroducerea alimentelor, pe r\u00e2nd, \u0219i o diet\u0103 personalizat\u0103 pe termen lung, \u00een care limitezi doar ce \u00ee\u021bi face r\u0103u. Dieta strict\u0103 nu se \u021bine toat\u0103 via\u021ba.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-ro-fodmap-4\"><strong class=\"schema-faq-question\">Pot \u021bine dieta low FODMAP f\u0103r\u0103 dietetician?<\/strong> <p class=\"schema-faq-answer\">Ghidurile recomand\u0103 s\u0103 o faci cu un dietetician, dup\u0103 un diagnostic de colon iritabil pus de medic. Dieta e restrictiv\u0103, iar f\u0103r\u0103 \u00eendrumare e u\u0219or s\u0103 r\u0103m\u00e2i prea mult \u00een faza strict\u0103 sau s\u0103-\u021bi lipseasc\u0103 nutrien\u021bi precum calciul.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-ro-fodmap-5\"><strong class=\"schema-faq-question\">Ce m\u0103n\u00e2nc\u0103 un vegetarian pe dieta low FODMAP?<\/strong> <p class=\"schema-faq-answer\">Tofu ferm, tempeh, ou\u0103, br\u00e2nzeturi maturate, quinoa, nuci \u0219i semin\u021be, plus por\u021bii mici de n\u0103ut \u0219i linte din conserv\u0103, cl\u0103tite bine. Aroma vine din uleiul infuzat cu usturoi, din partea verde a cepei verzi \u0219i din ierburi.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-ro-fodmap-6\"><strong class=\"schema-faq-question\">De ce nu am voie usturoi \u0219i ceap\u0103?<\/strong> <p class=\"schema-faq-answer\">Usturoiul \u0219i ceapa sunt bogate \u00een fructani, unul dintre FODMAP-urile care dau cel mai des simptome. Po\u021bi folosi \u00eens\u0103 ulei infuzat cu usturoi, pentru c\u0103 fructanii nu trec \u00een ulei.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-ro-fodmap-7\"><strong class=\"schema-faq-question\">Dieta low FODMAP vindec\u0103 colonul iritabil?<\/strong> <p class=\"schema-faq-answer\">Nu. Poate reduce balonarea \u0219i durerea la o parte dintre persoanele cu colon iritabil, dar nu vindec\u0103 boala. Scopul este s\u0103 afli ce alimente \u00ee\u021bi dau simptome \u0219i s\u0103 le limitezi doar c\u00e2t e nevoie.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-ro-fodmap-8\"><strong class=\"schema-faq-question\">Trebuie s\u0103 opresc medicamentele c\u00e2nd \u00eencep dieta?<\/strong> <p class=\"schema-faq-answer\">Nu. Nu opri \u0219i nu modifica niciun medicament f\u0103r\u0103 medicul t\u0103u. Dac\u0103 b\u0103nuie\u0219ti c\u0103 un medicament con\u021bine sorbitol sau manitol, \u00eentreab\u0103 farmacistul de o alternativ\u0103.<\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ce este dieta low FODMAP, cum decurg cele 3 etape, ce alimente sunt permise (tabel cu por\u021bii) \u0219i cum o \u021bii ca vegetarian. Cu re\u021bete \u0219i planul meu gratuit.<\/p>\n","protected":false},"author":26,"featured_media":231486,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[2322],"tags":[],"class_list":["post-18280","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bine-de-stiut"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dieta low FODMAP: alimente permise, etape \u0219i re\u021bete<\/title>\n<meta name=\"description\" content=\"Ce este dieta low FODMAP, cum decurg cele 3 etape, ce alimente sunt permise (tabel cu por\u021bii) \u0219i cum o \u021bii ca vegetarian. 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Are trei etape: restric\u021bie pentru 2-6 s\u0103pt\u0103m\u00e2ni, reintroducere \u0219i personalizare.","inLanguage":"ro-RO"},"inLanguage":"ro-RO"},{"@type":"Question","@id":"https:\/\/gourmandelle.com\/ro\/dieta-low-fodmap\/#faq-q-ro-fodmap-2","position":2,"url":"https:\/\/gourmandelle.com\/ro\/dieta-low-fodmap\/#faq-q-ro-fodmap-2","name":"Ce alimente sunt permise \u00een dieta low FODMAP?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Printre ele: orez, quinoa, ov\u0103z, cartof, morcov, dovlecel, spinac, ro\u0219ii, banane ferme, kiwi, portocale, c\u0103p\u0219uni, tofu ferm, ou\u0103, br\u00e2nzeturi maturate, nuci \u0219i arahide. Por\u021bia conteaz\u0103, a\u0219a c\u0103 unele alimente, cum sunt avocado sau n\u0103utul din conserv\u0103, sunt \u00een regul\u0103 doar \u00een cantit\u0103\u021bi mici.","inLanguage":"ro-RO"},"inLanguage":"ro-RO"},{"@type":"Question","@id":"https:\/\/gourmandelle.com\/ro\/dieta-low-fodmap\/#faq-q-ro-fodmap-3","position":3,"url":"https:\/\/gourmandelle.com\/ro\/dieta-low-fodmap\/#faq-q-ro-fodmap-3","name":"C\u00e2t timp \u021bii dieta low FODMAP?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Faza strict\u0103 dureaz\u0103 2-6 s\u0103pt\u0103m\u00e2ni. Urmeaz\u0103 reintroducerea alimentelor, pe r\u00e2nd, \u0219i o diet\u0103 personalizat\u0103 pe termen lung, \u00een care limitezi doar ce \u00ee\u021bi face r\u0103u. Dieta strict\u0103 nu se \u021bine toat\u0103 via\u021ba.","inLanguage":"ro-RO"},"inLanguage":"ro-RO"},{"@type":"Question","@id":"https:\/\/gourmandelle.com\/ro\/dieta-low-fodmap\/#faq-q-ro-fodmap-4","position":4,"url":"https:\/\/gourmandelle.com\/ro\/dieta-low-fodmap\/#faq-q-ro-fodmap-4","name":"Pot \u021bine dieta low FODMAP f\u0103r\u0103 dietetician?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Ghidurile recomand\u0103 s\u0103 o faci cu un dietetician, dup\u0103 un diagnostic de colon iritabil pus de medic. Dieta e restrictiv\u0103, iar f\u0103r\u0103 \u00eendrumare e u\u0219or s\u0103 r\u0103m\u00e2i prea mult \u00een faza strict\u0103 sau s\u0103-\u021bi lipseasc\u0103 nutrien\u021bi precum calciul.","inLanguage":"ro-RO"},"inLanguage":"ro-RO"},{"@type":"Question","@id":"https:\/\/gourmandelle.com\/ro\/dieta-low-fodmap\/#faq-q-ro-fodmap-5","position":5,"url":"https:\/\/gourmandelle.com\/ro\/dieta-low-fodmap\/#faq-q-ro-fodmap-5","name":"Ce m\u0103n\u00e2nc\u0103 un vegetarian pe dieta low FODMAP?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Tofu ferm, tempeh, ou\u0103, br\u00e2nzeturi maturate, quinoa, nuci \u0219i semin\u021be, plus por\u021bii mici de n\u0103ut \u0219i linte din conserv\u0103, cl\u0103tite bine. Aroma vine din uleiul infuzat cu usturoi, din partea verde a cepei verzi \u0219i din ierburi.","inLanguage":"ro-RO"},"inLanguage":"ro-RO"},{"@type":"Question","@id":"https:\/\/gourmandelle.com\/ro\/dieta-low-fodmap\/#faq-q-ro-fodmap-6","position":6,"url":"https:\/\/gourmandelle.com\/ro\/dieta-low-fodmap\/#faq-q-ro-fodmap-6","name":"De ce nu am voie usturoi \u0219i ceap\u0103?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Usturoiul \u0219i ceapa sunt bogate \u00een fructani, unul dintre FODMAP-urile care dau cel mai des simptome. Po\u021bi folosi \u00eens\u0103 ulei infuzat cu usturoi, pentru c\u0103 fructanii nu trec \u00een ulei.","inLanguage":"ro-RO"},"inLanguage":"ro-RO"},{"@type":"Question","@id":"https:\/\/gourmandelle.com\/ro\/dieta-low-fodmap\/#faq-q-ro-fodmap-7","position":7,"url":"https:\/\/gourmandelle.com\/ro\/dieta-low-fodmap\/#faq-q-ro-fodmap-7","name":"Dieta low FODMAP vindec\u0103 colonul iritabil?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Nu. Poate reduce balonarea \u0219i durerea la o parte dintre persoanele cu colon iritabil, dar nu vindec\u0103 boala. Scopul este s\u0103 afli ce alimente \u00ee\u021bi dau simptome \u0219i s\u0103 le limitezi doar c\u00e2t e nevoie.","inLanguage":"ro-RO"},"inLanguage":"ro-RO"},{"@type":"Question","@id":"https:\/\/gourmandelle.com\/ro\/dieta-low-fodmap\/#faq-q-ro-fodmap-8","position":8,"url":"https:\/\/gourmandelle.com\/ro\/dieta-low-fodmap\/#faq-q-ro-fodmap-8","name":"Trebuie s\u0103 opresc medicamentele c\u00e2nd \u00eencep dieta?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Nu. Nu opri \u0219i nu modifica niciun medicament f\u0103r\u0103 medicul t\u0103u. Dac\u0103 b\u0103nuie\u0219ti c\u0103 un medicament con\u021bine sorbitol sau manitol, \u00eentreab\u0103 farmacistul de o alternativ\u0103.","inLanguage":"ro-RO"},"inLanguage":"ro-RO"}]}},"_links":{"self":[{"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/posts\/18280","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/comments?post=18280"}],"version-history":[{"count":1,"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/posts\/18280\/revisions"}],"predecessor-version":[{"id":231481,"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/posts\/18280\/revisions\/231481"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/media\/231486"}],"wp:attachment":[{"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/media?parent=18280"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/categories?post=18280"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/tags?post=18280"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}