In Spain, an increasing number of people are experiencing digestive issues such as bloating, excessive gas, and general discomfort. As an effective solution, Spanish gastroenterologists and nutritionists are increasingly recommending a low-FODMAP diet—limiting fermentable oligo-, di-, monosaccharides and polyols. The core idea of this approach is to reduce the intake of foods that may irritate the intestines and worsen well-being.
The effectiveness of this dietary plan is supported by scientific evidence. For example, a study conducted by specialists from the Vall d’Hebron hospital in Barcelona showed that a low-FODMAP diet and prebiotic supplements provide similar relief of symptoms related to intestinal gas. This suggests that dietary changes can be as effective as taking specialized supplements.
Nevertheless, experts warn against self-treatment. Doctors emphasize that the FODMAP diet should be used strictly under medical supervision and for specific medical reasons. According to Dr. Fernando Aspiros, prolonged and unsupervised adherence to this diet can harm the gut microbiota. He pointed out that, unlike a diet that requires ongoing restriction, prebiotics can be taken in courses, as their beneficial effect persists for some time after finishing them.
If your doctor has advised you to follow this dietary approach, pay close attention to the list of foods that should be limited or completely avoided. This primarily concerns certain vegetables that are rich in fructans and polyols, such as beets, onions, garlic, artichokes, cauliflower, asparagus, and leeks. Avocado is also included in this category due to its high sugar alcohol content, which can worsen symptoms of irritable bowel syndrome.
Many fruits also fall under restriction, including apples, pears, apricots, cherries, plums, peaches, and watermelon. It is recommended to avoid most dairy products, including milk, cream, ice cream, and yogurts. Legumes such as peas, beans, and soy, as well as wheat and rye products, commercial baked goods, and hummus are also on the list of undesirable foods. Additionally, it’s best to forgo honey, syrups, certain juices, carbonated drinks, and rum.
It is important to understand that a low-FODMAP diet is a therapeutic tool, not a universal solution for everyone. Before making any drastic changes to your diet, consult a gastroenterologist. Only a specialist can determine whether food intolerances are actually causing your discomfort and develop a safe and balanced nutrition plan.
