Help against Irritable Bowel Syndrome: The Low-FODMAP Diet

Irritable Bowel Syndrome (IBS) is a condition that affects the large intestine and is characterized by abdominal pain, bloating, and changes in bowel movements such as constipation and/or diarrhea. In Italy, the prevalence of IBS is 10.7% in women and 5.4% in men.

The Low-FODMAP (Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols) diet is a dietary approach that aims to reduce the intake of fermentable carbohydrates exacerbating IBS symptoms. FODMAPs are poorly absorbed in the gut and are quickly fermented by gut bacteria, leading to symptoms such as bloating and abdominal pain.

The Low-FODMAP diet has gained interest due to its effectiveness in reducing IBS symptoms. Several studies have shown that 70% of patients who followed a low-FODMAP diet experienced significant improvement, especially in regard to bloating and abdominal pain. Foods such as milk, cereals, legumes, and certain fruits should be avoided, while certain nuts, vegetables, and gluten-free grains are recommended.

If you are considering the Low-FODMAP diet, it is essential to consult a specialist to ensure proper guidance.

Here is a low-FODMAP recipe to try:

Baked Sea Bream Filets with Spinach

Calories per serving: 180 kcal

Ingredients for 4 servings:

• 21 oz. filets of sea bream
• 10 oz. frozen spinach
• 1 shallot
• 1 1/2 tablespoons extra-virgin olive oil
• 2 tablespoons grated Parmesan cheese
• Salt to taste
• Nutmeg to taste

Instructions:

1. Thaw the spinach according to the package directions.
2. Mince the shallot.
3. Brush a nonstick skillet with 1/2 tablespoon of extra-virgin olive oil and add the chopped shallot. Wilt it by adding a little water.
4. Add the spinach and cook on low heat for 7-8 minutes. Sprinkle with nutmeg, season with salt, and add two tablespoons of Parmesan cheese.
5. Coarsely chop the spinach.
6. Grease a baking dish with one tablespoon of extra-virgin olive oil and lay the sea bream filets on it.
7. Top the filets with the chopped spinach and bake at 180°C (356°F) for 15-20 minutes. Serve.

Note: Adapt the recipe to your preferences and dietary restrictions.

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