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class="post-3810 post type-post status-publish format-standard has-post-thumbnail hentry category-naturopathie ast-article-single" id="post-3810" itemtype="https://schema.org/CreativeWork" itemscope="itemscope"><div class="ast-post-format- single-layout-1"><header class="entry-header ast-no-thumbnail"><h1 class="entry-title" itemprop="headline">Soulagez vos troubles intestinaux avec le régime FODMAP</h1></header><div class="entry-content clear"
itemprop="text" ><figure class="wp-block-image aligncenter size-full"><img fetchpriority="high" decoding="async" width="768" height="544" src="https://martinegomichon.fr/wp-content/uploads/2020/05/fodmap-naturopathe.webp" alt="régime fodmap" class="wp-image-25725" srcset="https://martinegomichon.fr/wp-content/uploads/2020/05/fodmap-naturopathe.webp 768w, https://martinegomichon.fr/wp-content/uploads/2020/05/fodmap-naturopathe-600x425.webp 600w" sizes="(max-width: 768px) 100vw, 768px" /></figure><div style="height:20px" aria-hidden="true" class="wp-block-spacer"></div><p><strong> Ballonnements</strong>, <strong>flatulences</strong>, ces inconforts digestifs et d’autres maux de ventre sont bien souvent calmés par le <strong>régime sans FODMAP</strong> (<sup data-fn="327a79dc-38ac-4b2d-ab61-6b94cf5b946b" class="fn"><a href="#327a79dc-38ac-4b2d-ab61-6b94cf5b946b" id="327a79dc-38ac-4b2d-ab61-6b94cf5b946b-link">1</a></sup>). Développé par une nutritionniste et un gastro-entérologue, il prône une éviction plus ou moins longue de certains aliments. Ils contiennent des sucres peu digestes (FODMAP) qui provoquent des excès de <strong>gaz</strong> dans les intestins. Découvrez quels sont ces <strong>aliments FODMAP</strong> pour améliorer votre <strong>digestion</strong> de manière <strong>naturelle</strong>.</p><div class="wp-block-group is-vertical is-layout-flex wp-container-core-group-is-layout-fe9cc265 wp-block-group-is-layout-flex" style="border-radius:10px"><div class="wp-block-essential-blocks-accordion root-eb-accordion-1n4ubxj"><div class="eb-parent-wrapper eb-parent-eb-accordion-1n4ubxj"><div class="eb-accordion-container eb-accordion-1n4ubxj" data-accordion-type="accordion" data-tab-icon="dashicons-list-view" data-expanded-icon="dashicons-minus" data-transition-duration="500"><div class="eb-accordion-inner"><div class="wp-block-essential-blocks-accordion-item eb-accordion-item-anxb3xq eb-accordion-wrapper" data-clickable="false"><div class="eb-accordion-title-wrapper eb-accordion-title-wrapper-eb-accordion-1n4ubxj" tabindex="0"><span class="eb-accordion-icon-wrapper eb-accordion-icon-wrapper-eb-accordion-1n4ubxj"><span class="dashicon dashicons dashicons-list-view eb-accordion-icon"></span></span><div class="eb-accordion-title-content-wrap title-content-eb-accordion-1n4ubxj"><p class="eb-accordion-title">Sommaire</p></div></div><div class="eb-accordion-content-wrapper eb-accordion-content-wrapper-eb-accordion-1n4ubxj"><div class="eb-accordion-content"><div class="root-eb-toc-u7v12bg wp-block-essential-blocks-table-of-contents"><div class="eb-parent-wrapper eb-parent-eb-toc-u7v12bg"><div class="eb-toc-container eb-toc-u7v12bg eb-toc-is-not-sticky eb-toc-not-collapsible eb-toc-initially-not-collapsed eb-toc-scrollToTop style-1 list-style-none" data-scroll-top="false" data-scroll-top-icon="fas fa-angle-up" data-collapsible="false" data-sticky-hide-mobile="false" data-sticky="false" data-scroll-target="scroll_to_toc" data-copy-link="false" data-editor-type="" data-hide-desktop="false" data-hide-tab="false" data-hide-mobile="false" data-itemcollapsed="false" data-highlight-scroll="false"><div class="eb-toc-header"></div><div class="eb-toc-wrapper" data-headers="[{"level":2,"content":"D\u00e9finition","text":"D\u00e9finition","link":"eb-table-content-0"},{"level":2,"content":"Vous souhaitez \u00eatre accompagn\u00e9 ?","text":"Vous souhaitez \u00eatre accompagn\u00e9 ?","link":"eb-table-content-1"},{"level":2,"content":"Les oligosaccharides","text":"Les oligosaccharides","link":"les-oligosaccharides"},{"level":2,"content":"Liste d'aliments contenant du fructane","text":"Liste d'aliments contenant du fructane","link":"liste-daliments-contenant-du-fructane"},{"level":2,"content":"Liste d'aliments contenant du galactane","text":"Liste d'aliments contenant du galactane","link":"liste-daliments-contenant-du-galactane"},{"level":2,"content":"Les disaccharides","text":"Les disaccharides","link":"les-disaccharides"},{"level":2,"content":"Aliments contenant du fructose","text":"Aliments contenant du fructose","link":"aliments-contenant-du-fructose"},{"level":2,"content":"Tableau des aliments avec du fructose","text":"Tableau des aliments avec du fructose","link":"tableau-des-aliments-avec-du-fructose"},{"level":2,"content":"Aliments contenant des polyols","text":"Aliments contenant des polyols","link":"aliments-contenant-des-polyols"},{"level":2,"content":"Tableau des aliments avec des polyols","text":"Tableau des aliments avec des polyols","link":"tableau-des-aliments-avec-des-polyols"},{"level":2,"content":"Effets de l'ingestion de sucres","text":"Effets de l'ingestion de sucres","link":"effets-de-lingestion-de-sucres"},{"level":2,"content":"Sympt\u00f4mes possibles li\u00e9s aux FODMAP","text":"Sympt\u00f4mes possibles li\u00e9s aux FODMAP","link":"eb-table-content-11"},{"level":2,"content":"Le SIBO","text":"Le SIBO","link":"le-sibo"},{"level":2,"content":"Le r\u00e9gime pauvre en FODMAP","text":"Le r\u00e9gime pauvre en FODMAP","link":"eb-table-content-13"},{"level":2,"content":"Que manger dans la phase de restriction\u00a0?","text":"Que manger dans la phase de restriction\u00a0?","link":"eb-table-content-14"},{"level":2,"content":"L\u00e9gumes et fruits sans FODMAP","text":"L\u00e9gumes et fruits sans FODMAP","link":"eb-table-content-15"},{"level":2,"content":"Liste l\u00e9gumes sans FODMAP","text":"Liste l\u00e9gumes sans FODMAP","link":"eb-table-content-16"},{"level":2,"content":"Liste fruits sans FODMAP","text":"Liste fruits sans FODMAP","link":"liste-fruits-sans-fodmap"},{"level":2,"content":"Boissons sans FODMAP","text":"Boissons sans FODMAP","link":"boissons-sans-fodmap"},{"level":2,"content":"Que manger dans la phase de r\u00e9introduction ?","text":"Que manger dans la phase de r\u00e9introduction ?","link":"eb-table-content-19"},{"level":2,"content":"Liste des aliments riches et pauvres en fodmap","text":"Liste des aliments riches et pauvres en fodmap","link":"liste-des-aliments-riches-et-pauvres-en-fodmap"},{"level":2,"content":"Le r\u00e9gime simplifi\u00e9 et les aliments \u00e0 \u00e9viter","text":"Le r\u00e9gime simplifi\u00e9 et les aliments \u00e0 \u00e9viter","link":"eb-table-content-21"},{"level":2,"content":"Tests pour d\u00e9terminer une intol\u00e9rance","text":"Tests pour d\u00e9terminer une intol\u00e9rance","link":"eb-table-content-22"}]" data-visible="[true,true,true,true,true,true]" data-delete-headers="[{"label":"D\u00e9finition","value":"d\u00e9finition","isDelete":false},{"label":"Vous souhaitez \u00eatre accompagn\u00e9 ?","value":"vous-souhaitez-\u00eatre-accompagn\u00e9","isDelete":false},{"label":"Les oligosaccharides","value":"les-oligosaccharides","isDelete":false},{"label":"Liste d'aliments contenant du fructane","value":"liste-daliments-contenant-du-fructane","isDelete":false},{"label":"Liste d'aliments contenant du galactane","value":"liste-daliments-contenant-du-galactane","isDelete":false},{"label":"Les disaccharides","value":"les-disaccharides","isDelete":false},{"label":"Aliments contenant du 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class='eb-toc__list'><li><a href="#eb-table-content-0">Définition</a><li><a href="#eb-table-content-1">Vous souhaitez être accompagné ?</a><li><a href="#les-oligosaccharides">Les oligosaccharides</a><li><a href="#liste-daliments-contenant-du-fructane">Liste d’aliments contenant du fructane</a><li><a href="#liste-daliments-contenant-du-galactane">Liste d’aliments contenant du galactane</a><li><a href="#les-disaccharides">Les disaccharides</a><li><a href="#aliments-contenant-du-fructose">Aliments contenant du fructose</a><li><a href="#tableau-des-aliments-avec-du-fructose">Tableau des aliments avec du fructose</a><li><a href="#aliments-contenant-des-polyols">Aliments contenant des polyols</a><li><a href="#tableau-des-aliments-avec-des-polyols">Tableau des aliments avec des polyols</a><li><a href="#effets-de-lingestion-de-sucres">Effets de l’ingestion de sucres</a><li><a href="#eb-table-content-11">Symptômes possibles liés aux FODMAP</a><li><a href="#le-sibo">Le SIBO</a><li><a href="#eb-table-content-13">Le régime pauvre en FODMAP</a><li><a href="#eb-table-content-14">Que manger dans la phase de restriction ?</a><li><a href="#eb-table-content-15">Légumes et fruits sans FODMAP</a><li><a href="#eb-table-content-16">Liste légumes sans FODMAP</a><li><a href="#liste-fruits-sans-fodmap">Liste fruits sans FODMAP</a><li><a href="#boissons-sans-fodmap">Boissons sans FODMAP</a><li><a href="#eb-table-content-19">Que manger dans la phase de réintroduction ?</a><li><a href="#liste-des-aliments-riches-et-pauvres-en-fodmap">Liste des aliments riches et pauvres en fodmap</a><li><a href="#eb-table-content-21">Le régime simplifié et les aliments à éviter</a><li><a href="#eb-table-content-22">Tests pour déterminer une intolérance</a></ul></div></div></div></div></div></div></div></div></div></div></div></div></div><div style="height:20px" aria-hidden="true" class="wp-block-spacer"></div><h2 class="wp-block-heading">Définition</h2><p>Acronyme anglais qui signifie :</p><ul class="wp-block-list"><li><b>F</b> = Fermentable (<strong>fermentescible</strong>: se dit d’éléments qui digérés par des bactéries produisent des gaz)</li><li><b>O</b> = Oligosaccharides (fructanes et galactanes)</li><li><b>D</b> = Disaccharides (lactose)</li><li><b>M</b> = Monosaccharides (fructose)</li><li><b>A</b> = And</li><li><b>P</b> = Polyols (sorbitol, mannitol, xylitol et maltitol)</li></ul><p>Oligosaccharides, Disaccharides, Monosaccharides et Polyols sont des glucides que nous digérons très difficilement. Fermentés par le <strong>microbiote</strong>, ils génèrent des molécules gazeuses comme l’hydrogène, le méthane et l’hydrogène sulfureux en présence de soufre. C’est la cause des flatulences plus ou moins malodorantes ou d’un <strong>ventre gonflé</strong>. Autrement dit, certains types de glucides servent de nourriture pour les bactéries de notre flore intestinale, tel le levain qui fait gonfler le pain. Les quantités d’<strong>aliments fermentescibles</strong> (riches en FODMAP) seront adaptées à chaque personne selon son intolérance. Pour les <strong>colopathies fonctionnelles</strong>, comme le <strong>syndrome</strong> de l’<strong>intestin irritable</strong> (<strong>SII</strong>) appelé également syndrome du <strong>colon irritable </strong>(SCI), ce régime alimentaire peut apporter de nombreux bienfaits. Par ailleurs, la composition d’un aliment change en fonction des conditions de culture et de la méthode de préparation. Les données suivantes sont donc indicatives et varient suivant les sources et l’avancée des recherches.</p><div class="wp-block-group is-layout-constrained wp-block-group-is-layout-constrained"><div class="wp-block-group__inner-container"><div class="wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9c22b1e3 wp-block-columns-is-layout-flex"><div class="wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:10%"></div><div class="wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:80%"><div class="wp-block-group has-border-color has-background is-layout-constrained wp-container-core-group-is-layout-0cd74ea0 wp-block-group-is-layout-constrained" style="border-color:#ff955c;border-width:2px;border-top-left-radius:35px;border-top-right-radius:35px;border-bottom-left-radius:35px;border-bottom-right-radius:35px;background:linear-gradient(180deg,rgba(255,234,94,0.93) 0%,rgba(255,183,226,0.93) 100%);margin-top:var(--wp--preset--spacing--40);margin-bottom:var(--wp--preset--spacing--40);padding-top:var(--wp--preset--spacing--60);padding-right:0;padding-bottom:var(--wp--preset--spacing--60);padding-left:0"><div class="wp-block-group__inner-container"><h2 class="wp-block-heading has-text-align-center">Vous souhaitez être accompagné ?</h2><div class="wp-block-essential-blocks-text root-eb-text-56xl4"><div class="eb-parent-wrapper eb-parent-eb-text-56xl4"><div class="eb-text-wrapper eb-text-56xl4" data-id="eb-text-56xl4"><p class="eb-text">Mon objectif est de vous aider à soulager les troubles digestifs (diarrhée, constipation, syndrome de l’intestin irritable, ballonnements, SIBO, reflux gastrique, etc.). Naturopathe holistique, mon approche naturelle agit à la fois sur les douleurs et le transit intestinal. Vous pouvez ainsi retrouver un confort au quotidien et un véritable bien-être. Je propose des consultations en cabinet à <strong>Paris</strong> ou en <strong>visio</strong>, pour un suivi 100% personnalisé et bienveillant, totalement adapté à vos besoins.</p></div></div></div><div class="wp-block-essential-blocks-button root-eb-button-hezjh"><div class="eb-parent-wrapper eb-parent-eb-button-hezjh"><div class="eb-button-wrapper eb-button-alignment eb-button-hezjh"><div class="eb-button"><div class="eb-button-inner-wrapper"><a class="eb-button-anchor" href="https://martinegomichon.fr/contact/" rel="noopener"><strong>Contact</strong></a></div></div></div></div></div></div></div></div><div class="wp-block-column is-vertically-aligned-center is-layout-constrained wp-block-column-is-layout-constrained" style="flex-basis:10%"></div></div></div></div><div style="height:20px" aria-hidden="true" class="wp-block-spacer"></div><h2 class="wp-block-heading">Les oligosaccharides</h2><p> On distingue principalement les fructanes (fructo-oligosaccharides) et les galactanes (galacto-oligosaccarides). Toutes les <strong>légumineuses</strong> contiennent les deux, de même que les <strong>noix de cajou</strong> et les <b>pistaches</b>. Dans les légumes « à fibres » comme l’<b>ail</b> et le <strong>poireau</strong>, les choux, certaines <strong>courges</strong>, possèdent des fructanes ou des galactanes. Par ailleurs intéressants pour la santé, ils seront à tester en tenant compte de la quantité pendant la phase de réintroduction. De manière générale, les céréales complètes (avec du son) contiennent plus de FOS et de GOS que les céréales raffinées. Les oligosaccharides étant solubles dans l’eau, la cuisson à l’eau permet d’en diminuer la teneur. D’autre part, les <strong>fructanes</strong> sont contenus dans des céréales avec du <strong>gluten</strong>, qui peut aussi induire des diarrhées, de la constipation, des ballonnements ou des douleurs abdominales. Il s’agira de trouver l’origine, gluten et/ou fructanes.</p><figure class="wp-block-image aligncenter size-full"><noscript><img decoding="async" width="600" height="400" src="https://martinegomichon.fr/wp-content/uploads/2023/10/legumineuses-fodmap-naturopathe.webp" alt="fructane fodmap haricot" class="wp-image-15778" style="object-fit:cover"/></noscript><img src='data:image/svg+xml,%3Csvg%20xmlns=%22http://www.w3.org/2000/svg%22%20viewBox=%220%200%20600%20400%22%3E%3C/svg%3E' decoding="async" width="600" height="400" data-src="https://martinegomichon.fr/wp-content/uploads/2023/10/legumineuses-fodmap-naturopathe.webp" alt="fructane fodmap haricot" class="lazyload wp-image-15778" style="object-fit:cover"/></figure><div style="height:40px" aria-hidden="true" class="wp-block-spacer"></div><h2 class="wp-block-heading">Liste d’aliments contenant du fructane</h2><figure class="wp-block-table"><table><tbody><tr><td><strong>FRUCTANES</strong> (FOS)</td><td><b>Teneur forte</b></td><td><b>Teneur moyenne</b></td></tr><tr><td><b>Légumes</b></td><td>ail, oignon, échalote, poireau,<br>artichaut, asperge, <strong>betterave</strong>, choux sauf kale, fenouil (bulbe), pissenlit, salsifis, topinambour.</td><td>Épinard (jeunes pousses), brocoli, butternut, citrouille, courgette, épi de maïs.</td></tr><tr><td>F<strong>ruits</strong></td><td>banane très mûre, datte, myrtille, fruits séchés, kaki, nectarine, pastèque, pêche blanche, poire, prune, pruneau.</td><td>banane ferme (légèrement verte), framboise, grenade, melon.</td></tr><tr><td><b>Céréales</b></td><td>blé dont boulgour, épeautre, orge, kamut, seigle, <strong>pain </strong>(sans levain) et pâtes à la farine de blé, son de blé.</td><td>flocons d’avoine, <strong>pain au levain</strong>(<sup data-fn="0712abaf-d5eb-4047-9362-67c1566828cb" class="fn"><a href="#0712abaf-d5eb-4047-9362-67c1566828cb" id="0712abaf-d5eb-4047-9362-67c1566828cb-link">2</a></sup>) à la farine de blé (les bactéries du levain se nourrissent des sucres non digestibles).</td></tr><tr><td><b>Graines</b></td><td>châtaigne non cuite à l’eau, citrouille, maïs, tournesol, noix de cajou, noix de pécan, pignon de pin, pistache.</td><td>chia, lin, noisette, noix, sésame.</td></tr><tr><td><b>Légumineuses</b><br>(toutes)</td><td colspan="2">La cuisson et le trempage font passer en partie les FODMAP dans l’eau.<br>haricot blanc, haricot rouge, haricot mange-tout, haricot plat, lentilles vertes, <strong>lentilles corail</strong>, pois chiche (houmous), pois gourmand, pois cassés, petit pois</td></tr><tr><td><strong>Prébiotiques</strong></td><td colspan="2">L’inuline est une fibre alimentaire, issue de la racine de chicorée, utilisée dans des prébiotiques. L’ail, les racines d’asperge, le topinambour et la racine de chicorée contiennent tous entre 15 et 20% d’inuline.</td></tr></tbody></table></figure><h2 class="wp-block-heading">Liste d’aliments contenant du galactane</h2><figure class="wp-block-table"><table><tbody><tr><td><strong>GALACTANES </strong>(GOS)</td><td><b>Teneur forte</b></td><td><b>Teneur moyenne</b></td></tr><tr><td><b>Légumes</b></td><td>betterave, <strong>butternut</strong>, chou rouge, citrouille, courge musquée.</td><td> </td></tr><tr><td><b>Légumineuses</b> (toutes)</td><td>haricot blanc, haricot rouge, haricot mange-tout, haricot plat, <strong>lentilles</strong> vertes, <strong>lentilles corail</strong>, pois gourmand, pois cassés, petit pois.</td><td>graines germées d alfafa et pousses haricot mungo (pas de fructanes non plus), tofu ferme et tempeh.</td></tr><tr><td><strong>Fruits</strong></td><td>myrtille, poire, prune, pruneau.</td><td>framboise.</td></tr><tr><td><b>Graines</b></td><td>châtaigne non cuite à l’eau, graines de chanvre, noix de cajou, pistache.</td><td>amande, noix du brésil, noisette.</td></tr></tbody></table></figure><figure class="wp-block-image aligncenter"><noscript><img decoding="async" src="https://martinegomichon.fr/wp-content/uploads/2020/05/lactose-fodmap-naturopathe-paris.jpg" alt="intolérance lactose troubles digestifs"/></noscript><img src='data:image/svg+xml,%3Csvg%20xmlns=%22http://www.w3.org/2000/svg%22%20viewBox=%220%200%20210%20140%22%3E%3C/svg%3E' class="lazyload" decoding="async" data-src="https://martinegomichon.fr/wp-content/uploads/2020/05/lactose-fodmap-naturopathe-paris.jpg" alt="intolérance lactose troubles digestifs"/></figure><h2 class="wp-block-heading">Les disaccharides</h2><p> Les plus courants sont le <strong>lactose </strong>et le sucre de table (saccharose= glucose + fructose en part égale). Le sucre blanc ne pose aucun problème de digestion et ne fait donc pas partie des FODMAP. Cependant, sa consommation excessive pose des problèmes de santé, notamment pour le diabète. Le lactose est comme son nom l’indique le sucre du <b>lait</b>. À partir de l’âge de 7 ans, les capacités de digestion du lait diminuent fortement, voire disparaissent selon les individus. L’<strong>intolérance au lactose</strong> provoque des inconforts gastro-intestinaux tels que des <strong>ballonnements</strong>, des douleurs abdominales sous forme de crampes et de la <strong>diarrhée</strong>. Tous les laits animaux, les produits laitiers mous contiennent du lactose. Dans les fromages à pâte dure, plus la durée d’affinage est longue, plus le lactose est éliminé. En principe, dans les fromages à pâte pressée cuite comme le beaufort, le comté, le parmesan ou le gruyère, l’extraction du petit-lait enlève le lactose.</p><figure class="wp-block-table"><table><tbody><tr><td><strong>LACTOSE</strong></td><td><b>Teneur forte</b></td></tr><tr><td><b>Produits laitiers</b></td><td>lait, <strong>yaourts</strong>, crème fraîche, fromage blanc, fromages frais, fromages fondus, fromages à pâte molle (grande variabilité suivant le procédé de fabrication et la durée d’affinage),chocolat au lait, skyr.</td></tr></tbody></table></figure><figure class="wp-block-image aligncenter size-full"><noscript><img decoding="async" width="738" height="400" src="https://martinegomichon.fr/wp-content/uploads/2020/05/fructose-fodmap-naturopathe.jpg" alt="" class="wp-image-4395" title="fructose fodmap naturopathe" srcset="https://martinegomichon.fr/wp-content/uploads/2020/05/fructose-fodmap-naturopathe.jpg 738w, https://martinegomichon.fr/wp-content/uploads/2020/05/fructose-fodmap-naturopathe-300x163.jpg 300w" sizes="(max-width: 738px) 100vw, 738px" /></noscript><img src='data:image/svg+xml,%3Csvg%20xmlns=%22http://www.w3.org/2000/svg%22%20viewBox=%220%200%20738%20400%22%3E%3C/svg%3E' decoding="async" width="738" height="400" data-src="https://martinegomichon.fr/wp-content/uploads/2020/05/fructose-fodmap-naturopathe.jpg" alt="" class="lazyload wp-image-4395" title="fructose fodmap naturopathe" data-srcset="https://martinegomichon.fr/wp-content/uploads/2020/05/fructose-fodmap-naturopathe.jpg 738w, https://martinegomichon.fr/wp-content/uploads/2020/05/fructose-fodmap-naturopathe-300x163.jpg 300w" data-sizes="(max-width: 738px) 100vw, 738px" /></figure><h2 class="wp-block-heading">Aliments contenant du fructose</h2><p> Les jus de fruits et l’utilisation massive de sirop de maïs dans les produits transformés a augmenté la consommation de <strong>fructose</strong> dans l’alimentation occidentale. Mangé en grande quantité, le fructose crée un appel d’eau dans le tube digestif qui augmente le volume des selles et accélère le <strong>transit intestinal</strong>. Comme son nom l’indique, il se trouve principalement dans les <b>fruits</b>. D’une manière générale, le fructose doit être accompagné de glucose en part égale pour être correctement digéré. De plus, le total des FODMAP s’additionnant, il ne faut pas manger plus d’une portion de fruit par repas et laisser au moins 3h entre chaque prise alimentaire.</p><h2 class="wp-block-heading">Tableau des aliments avec du fructose</h2><figure class="wp-block-table"><table><tbody><tr><td><strong>FRUCTOSE</strong></td><td><b>Teneur forte</b></td><td><b>Teneur moyenne</b></td></tr><tr><td><strong>Fruits</strong></td><td>cerise, datte, myrtille, fruits séchés, figue, grenade, mangue, pastèque, pomme et compote de pomme, poire, prune, pruneau.</td><td>abricot, cassis, clémentine, framboise, groseille, mandarine, orange, pamplemousse, pastèque, pêche, raisin.</td></tr><tr><td><b>Légumes</b></td><td>artichaut, asperge, pois mange-tout, topinambour.</td><td> </td></tr><tr><td><b>Arachide</b></td><td> </td><td>beurre de cacahuète.</td></tr><tr><td><b>Produits sucrants</b></td><td>sirop de fructose, mélasse, sirop d’agave, sirop de maïs, miel liquide.</td><td> </td></tr></tbody></table></figure><h2 class="wp-block-heading">Aliments contenant des polyols</h2><figure class="wp-block-image aligncenter size-full"><noscript><img decoding="async" width="600" height="400" src="https://martinegomichon.fr/wp-content/uploads/2020/05/peche-polyol-fodmap.webp" alt="regime fodmap naturopathe polyol" class="wp-image-18488"/></noscript><img src='data:image/svg+xml,%3Csvg%20xmlns=%22http://www.w3.org/2000/svg%22%20viewBox=%220%200%20600%20400%22%3E%3C/svg%3E' decoding="async" width="600" height="400" data-src="https://martinegomichon.fr/wp-content/uploads/2020/05/peche-polyol-fodmap.webp" alt="regime fodmap naturopathe polyol" class="lazyload wp-image-18488"/></figure><p> Sucres naturellement présents dans certains fruits et légumes, ils sont largement utilisés dans les aliments transformés en tant que produits sucrants. Le mannitol et le sorbitol se trouvent plutôt dans des légumes. Les <b>champignons</b> et la patate douce contiennent seulement du mannitol. Les fruits contiennent uniquement du sorbitol, en particulier les fruits à noyaux. Le <strong>kéfir</strong>, boisson fermentée, contient des polyols en raison même de ce processus de fabrication. Les <b>édulcorants</b>, pour la plupart artificiels, donnent un goût sucré pour limiter l’apport en sucre blanc. On les trouve dans tous types de produits, en particulier dans les gommes à mâcher, les confiseries, les produits dits « sans sucre » et certains médicaments. Même consommés en quantité minime (<1g), ils peuvent accélérer le transit ou créer d’importants ballonnements en fonction des quantités ingérées une demi-heure à trois heures après ingestion. La mention « une consommation excessive peut provoquer un effet laxatif » est obligatoire pour les produits en contenant plus de 10%.</p><h2 class="wp-block-heading">Tableau des aliments avec des polyols</h2><figure class="wp-block-table"><table><tbody><tr><td><strong>POLYOLS</strong></td><td><b>Teneur forte</b></td><td><b>Teneur moyenne</b></td></tr><tr><td><b>Fruits</b> (<b>sorbitol</b>)<strong><br></strong></td><td>abricot, avocat, cerise, mûre, nectarine, noix de coco sèche, toutes les pêches, poire, pomme, prune, pruneau.</td><td>litchi.</td></tr><tr><td><strong>Légumes</strong></td><td>champignon, butternut, choucroute (mannitol produit par la fermentation), chou-fleur, chou vert, courge musquée, épi de maïs, fenouil (bulbe), pois mange-tout, poivron vert, shiitaké.</td><td>algue wakamé, aubergine, céleri, haricot vert, navet, patate douce.</td></tr><tr><td><b>Édulcorants</b></td><td colspan="2"><b>sorbitol</b> (E420)<br><b>mannitol</b> (E421) : exclu du bio.<br><b>isomalt</b> (E953) : exclu du bio. Considéré comme convenant aux diabétiques car il a peu d’effet sur la glycémie ou le taux d’insuline.<br><b>maltitol</b> (E965) : exclu du bio.<br><b>xylitol</b> (E967) : sucre extrait du bouleau.<br><b>polydextrose</b> (E1200) exclu du bio.</td></tr></tbody></table></figure><h2 class="wp-block-heading">Effets de l’ingestion de sucres</h2><p>Source: Murray et al <em><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3887576/" target="_blank" rel="noopener">The American Journal of Gastroenterology</a></em> 2014</p><p>Dans une étude, 16 volontaires sains ont bu 500ml d’eau additionnée de quatre glucides différemment digérés. L’ingestion de <strong>glucose</strong> (sucre bien digéré), <strong>fructose</strong>, inuline (<strong>fructane</strong>) ont été comparés. Également, le glucose améliorant la digestion du fructose, un mélange de glucose et de fructose a été évalué.</p><figure class="wp-block-image"><noscript><img decoding="async" src="https://martinegomichon.fr/wp-content/uploads/2020/03/ingestion-fructose-fructane-inuline-fructose-et-glucose-1.jpg" alt="effets FODMAP naturopahe paris"/></noscript><img src='data:image/svg+xml,%3Csvg%20xmlns=%22http://www.w3.org/2000/svg%22%20viewBox=%220%200%20210%20140%22%3E%3C/svg%3E' class="lazyload" decoding="async" data-src="https://martinegomichon.fr/wp-content/uploads/2020/03/ingestion-fructose-fructane-inuline-fructose-et-glucose-1.jpg" alt="effets FODMAP naturopahe paris"/><figcaption class="wp-element-caption">Image par IRM du volume d’eau dans les organes digestifs d’un volontaire à 75 minutes après avoir bu.</figcaption></figure><figure class="wp-block-image"><noscript><img decoding="async" src="https://martinegomichon.fr/wp-content/uploads/2020/03/graphique-gaz-colonique-2-1.jpg" alt="aliments qui provoquent des gaz"/></noscript><img src='data:image/svg+xml,%3Csvg%20xmlns=%22http://www.w3.org/2000/svg%22%20viewBox=%220%200%20210%20140%22%3E%3C/svg%3E' class="lazyload" decoding="async" data-src="https://martinegomichon.fr/wp-content/uploads/2020/03/graphique-gaz-colonique-2-1.jpg" alt="aliments qui provoquent des gaz"/><figcaption class="wp-element-caption">Graphique du volume de gaz colique suivant les sucres ingérés.</figcaption></figure><p> L’IRM permet des mesures sans perturber la digestion et la visualisation de la distension du tube digestif à différents endroits : estomac, intestin grêle et gros côlon. Les glucides alimentaires qui sont mal absorbés dans l’intestin grêle, pénètrent dans le gros intestin. Ils sont fermentés par certaines bactéries produisant ainsi du gaz et le gonflement au niveau du ventre. Parmi les Fodmap testées, l’inuline a produit le plus de gaz. De plus, le fructose distend également l’intestin grêle avec de l’eau, doublant presque le volume par rapport au fructose. En outre le glucose, associé en part égale au fructose, en améliore l’absorption. La plupart des sujets sains semblent capables de tolérer d’importantes charges de gaz sans observer de symptômes.</p><h2 class="wp-block-heading">Symptômes possibles liés aux FODMAP</h2><p> L’accumulation de gaz peut provoquer de l’inconfort digestif, des ballonnements, des bruits à l’intérieur du tube digestif (borborygmes), des diarrhées, des douleurs, une altération des selles. La distension des intestins entraînerait des douleurs pour les individus sensibles. Pour des personnes qui manifestent des symptômes avec des examens médicaux normaux, c’est-à-dire les <strong>colopathies fonctionnelles</strong>, la méthode FODMAP peut apporter une amélioration de la qualité de vie. Pour le côlon irritable, un régime sans FODMAP pourrait aider à atténuer les symptômes chez certains patients (<sup data-fn="99ccc874-523d-4a39-ac36-1e8fefa74bc4" class="fn"><a href="#99ccc874-523d-4a39-ac36-1e8fefa74bc4" id="99ccc874-523d-4a39-ac36-1e8fefa74bc4-link">3</a></sup>). Les participants décrivent une réduction significative des <strong>douleurs abdominales</strong> et des ballonnements. Pour la <strong>maladie de Crohn</strong> et la rectocolite hémorragique (<strong>RCH</strong>), les études suggéreraient que le régime pauvre en FODMAP aurait pour bienfaits moins de symptômes (<sup data-fn="a9431283-907b-4334-96b4-ea0446b5e4f8" class="fn"><a href="#a9431283-907b-4334-96b4-ea0446b5e4f8" id="a9431283-907b-4334-96b4-ea0446b5e4f8-link">4</a></sup>). Enfin, il peut réduire les douleurs pelviennes liées à l’<a href="https://martinegomichon.fr/endometriose/"><strong>endométriose</strong></a>.</p><h2 class="wp-block-heading">Le SIBO</h2><p><strong> </strong>Le SIBO<strong>, </strong>pour Small Intestinal Bacterial Overgrowth (prolifération bactérienne dans l’intestin grêle), est la maladie des hyperballonés. Les bactéries du côlon, qui normalement servent à digérer les résidus de la digestion, ont migré dans l’intestin grêle. Elles consomment et fermentent donc les aliments destinés à nous nourrir. En plus des symptômes précédents qui risquent d’être amplifiés, elles peuvent provoquer des éructations, des carences nutritionnelles et une fatigue importante. La paroi intestinale risque d’être plus perméable, laissant passer dans le sang des molécules qui vont faire réagir le système immunitaire. Dans une étude de cas sur le SIBO, un régime appauvri en FODMAP, associé à d’autres approches, a permis d’améliorer les symptômes (<sup data-fn="82e991e2-6a5c-4a53-a43c-34ffa0d43575" class="fn"><a href="#82e991e2-6a5c-4a53-a43c-34ffa0d43575" id="82e991e2-6a5c-4a53-a43c-34ffa0d43575-link">5</a></sup>).</p><figure class="wp-block-image aligncenter"><noscript><img decoding="async" src="https://martinegomichon.fr/wp-content/uploads/2020/05/radis-regime-FODMAP-naturopathe-768x428.jpg" alt="radis aliment autorise regime FODMAP"/></noscript><img src='data:image/svg+xml,%3Csvg%20xmlns=%22http://www.w3.org/2000/svg%22%20viewBox=%220%200%20210%20140%22%3E%3C/svg%3E' class="lazyload" decoding="async" data-src="https://martinegomichon.fr/wp-content/uploads/2020/05/radis-regime-FODMAP-naturopathe-768x428.jpg" alt="radis aliment autorise regime FODMAP"/><figcaption class="wp-element-caption"><strong>Recette</strong> sans fodmap : concombre, radis, olive noire</figcaption></figure><h2 class="wp-block-heading">Le régime pauvre en FODMAP</h2><p> La <strong>Monash University</strong> basée en Australie a établi le régime <strong>low fodmap</strong>. Il s’appuie sur 3 phases successives de durée individuelle : <b>suppression</b> des aliments FODMAP, <strong>réintroduction</strong> et <b>personnalisation</b>. Au fur et à mesure du temps, la liste des aliments a évolué puis le poids de chacun a été précisé. Il existe donc des variations suivant les sources, et d’autres paramètres tels que la variabilité d’une espèce et le degré de maturité.</p><p> Les principales préoccupations de ce régime alimentaire sont la diminution de l’abondance du microbiote (<sup data-fn="d53040ad-533f-4db6-97a1-2f214a1fc3a3" class="fn"><a href="#d53040ad-533f-4db6-97a1-2f214a1fc3a3" id="d53040ad-533f-4db6-97a1-2f214a1fc3a3-link">6</a></sup>) et son insuffisance nutritionnelle. En effet, les végétaux nourrissent le microbiote et sont favorables à la santé. Leurs fibres évitent aussi la <strong>constipation</strong>. Il demande donc une étude complète de votre alimentation et de votre comportement alimentaire pour établir un protocole. Il n’est pas recommandé pour la <strong>perte de poids</strong> ou contre la constipation. Dans certains cas, il aidera à obtenir un ventre moins gonflé.</p><h2 class="wp-block-heading">Que manger dans la phase de restriction ?</h2><p><strong> </strong>La <strong>première phase</strong> consiste à consommer des aliments sans FODMAP pendant une <strong>durée</strong> de 4 à 6 semaines. Les viandes, les <strong>œufs</strong>, les poissons et les fruits de mer comme les huîtres comptent parmi les aliments sans FODMAP. Parmi les viandes, préférez les viandes blanches (volaille) aux viandes rouges et à la charcuterie (jambon) pour une alimentation plus saine. Dans le cas très particulier d’une sensibilité au soufre, ces aliments et le radis noir aussi riche en soufre provoquent des gaz malodorants. Ces aliments seront accompagnés de légumes sans fodmap. De même, les huiles, le <strong>beurre</strong>, les fromages à pâte dure, le <strong>chocolat noir</strong>, le cacao ne renferment aucun sucre. Agrémentez vos plats avec des <strong>épices</strong> et des aromates, dans les quantités habituelles. Gingembre, curcuma, clous de girofle, nigelle, feuilles de menthe, feuilles de laurier, romarin, thym ont des vertus digestives que l’on retrouve sous forme de <b>tisanes</b>. Évitez le piment qui peut enflammer les intestins sensibles.</p><figure class="wp-block-image aligncenter"><noscript><img decoding="async" src="https://martinegomichon.fr/wp-content/uploads/2020/05/fraise-carotte-regime-sans-fodmap.jpg" alt="regime sans fodmap naturopathe"/></noscript><img src='data:image/svg+xml,%3Csvg%20xmlns=%22http://www.w3.org/2000/svg%22%20viewBox=%220%200%20210%20140%22%3E%3C/svg%3E' class="lazyload" decoding="async" data-src="https://martinegomichon.fr/wp-content/uploads/2020/05/fraise-carotte-regime-sans-fodmap.jpg" alt="regime sans fodmap naturopathe"/></figure><h2 class="wp-block-heading">Légumes et fruits sans FODMAP</h2><p> Parmi les légumes, les <strong>aliments autorisés</strong> sont les blettes, <b>carottes</b>, <b>concombres</b>, courgettes (quantité modérée), <b>laitues</b>, salade verte, endives, poivrons rouges, <strong>pommes de terre</strong>, radis noirs et radis roses, tomates. Parmi les fruits, la <b>banane peu mûre</b>, le <b>citron</b>, la mandarine, l’orange, l’olive, la <b>fraise</b>, le <strong>kiwi</strong>, l’ananas et le melon sont les plus pauvres en sucres non digestes. Le litchi, le <b>raisin</b> peuvent être mangés en quantité limitée (50g à 100g selon la tolérance individuelle). Chacun devra établir lui-même son propre seuil. Le riz blanc, le <strong>quinoa</strong>, le sarrasin sont les principales céréales qui peuvent être consommées entières ou sous forme de pains ou pâtes alimentaires. Le <strong>soja</strong>, sous forme de tofu ferme, contient peu de FODMAP.</p><h2 class="wp-block-heading">Liste légumes sans FODMAP</h2><ul class="wp-block-list"><li>blettes</li><li>carottes</li><li>concombres</li><li>courgettes</li><li>laitues, salade verte</li><li>endives</li><li>poivrons rouges</li><li>pommes de terre</li><li>radis noirs et radis roses</li><li>tomates</li></ul><h2 class="wp-block-heading">Liste fruits sans FODMAP</h2><ul class="wp-block-list"><li>ananas</li><li>bananes vertes</li><li>citrons</li><li>mandarines</li><li>oranges</li><li>olives</li><li>fraises</li><li>kiwis</li><li>melons</li></ul><h2 class="wp-block-heading">Boissons sans FODMAP</h2><p><strong> </strong>L’<strong>alcool</strong>, bien que sans FODMAP, reste un facteur irritant pour les muqueuses digestives fragiles. La mention « à consommer avec modération » est d’autant plus appropriée. La bière contient peu de FODMAP. Le <strong>café</strong> n’apporte pas de FODMAP. Cependant, la caféine présente dans le café, peut augmenter la motricité du côlon. Pour certaines personnes, cela déclenche des symptômes gastro-intestinaux ou le besoin de déféquer. Attention aux substituts du café, ils contiennent de la chicorée très riche en fructane. Pour les tisanes ou le <strong>thé</strong>, les quantités infusées étant faibles, on peut les boire sans problème. Parmi les jus de fruits ou les <a href="https://martinegomichon.fr/jus-de-legumes-recette"><b>jus de légumes</b></a>, vous pouvez seulement boire des jus de carottes ou de concombres agrémentés de citron gingembre, ou des jus de canneberge ou des jus de tomates.</p><h2 class="wp-block-heading">Que manger dans la phase de réintroduction ?</h2><p><strong> </strong>Le but de cette 2ème phase est d’identifier les aliments que vous tolérez et ceux qui déclenchent des symptômes. Il s’agit de réintroduire une seule catégorie d’aliments pauvres en FODMAP à la fois et en petite quantité. Chaque catégorie est testée pendant quelques jours. Selon les résultats, diminuez la quantité ou essayez un autre aliment du même groupe pour valider. L’effet cumulatif des FODMAP implique une attention sérieuse aux quantités.</p><p style="margin-top:0;margin-bottom:0">Ci-dessous pour chaque type, 2 aliments à tester :</p><p style="margin-top:0;margin-bottom:0">● Fructose : mangue ou 1 cuillerée à café de miel liquide</p><p style="margin-top:0;margin-bottom:0">● Galactane : noix du brésil ou amandes</p><p style="margin-top:0;margin-bottom:0">● Fructane : noix ou myrtille</p><p style="margin-top:0;margin-bottom:0">● Lactose : yaourt ou lait</p><p style="margin-top:0;margin-bottom:0">● Sorbitol : aubergine ou demi-avocat</p><p style="margin-top:0;margin-bottom:0">● Mannitol : patate douce ou champignons</p><p>La fin de cette phase permet de passer à l’étape de personnalisation en fonction des résultats obtenus.</p><h2 class="wp-block-heading">Liste des aliments riches et pauvres en fodmap</h2><div class="wp-block-essential-blocks-advanced-image root-eb-advanced-image-1czz3rq"><div class="eb-parent-wrapper eb-parent-eb-advanced-image-1czz3rq"><figure class="eb-advanced-image-wrapper eb-advanced-image-1czz3rq no-effect" data-id="eb-advanced-image-1czz3rq"><div class="eb-image-wrapper"><div class="eb-image-wrapper-inner eb-img-style-rounded"><noscript><img decoding="async" src="https://martinegomichon.fr/wp-content/uploads/2020/06/fodmap-tableau-naturopathe.png" alt="tableau régime fodmap"/></noscript><img src='data:image/svg+xml,%3Csvg%20xmlns=%22http://www.w3.org/2000/svg%22%20viewBox=%220%200%20210%20140%22%3E%3C/svg%3E' class="lazyload" decoding="async" data-src="https://martinegomichon.fr/wp-content/uploads/2020/06/fodmap-tableau-naturopathe.png" alt="tableau régime fodmap"/></div></div></figure></div></div><div class="wp-block-essential-blocks-advanced-image root-eb-advanced-image-lr6ecq1"><div class="eb-parent-wrapper eb-parent-eb-advanced-image-lr6ecq1"><figure class="eb-advanced-image-wrapper eb-advanced-image-lr6ecq1 no-effect" data-id="eb-advanced-image-lr6ecq1"><div class="eb-image-wrapper"><div class="eb-image-wrapper-inner eb-img-style-square"><noscript><img decoding="async" src="https://martinegomichon.fr/wp-content/uploads/2023/10/fodmap-naturopathe-liste.webp" alt="fodmap liste naturopathe paris"/></noscript><img src='data:image/svg+xml,%3Csvg%20xmlns=%22http://www.w3.org/2000/svg%22%20viewBox=%220%200%20210%20140%22%3E%3C/svg%3E' class="lazyload" decoding="async" data-src="https://martinegomichon.fr/wp-content/uploads/2023/10/fodmap-naturopathe-liste.webp" alt="fodmap liste naturopathe paris"/></div></div></figure></div></div><p>Vous trouverez une <a href="https://www.soscuisine.com/media/pdf/fodmap/FODMAP-tableaux-detachables.pdf" target="_blank" rel="noopener"> liste PDF </a> à télécharger des <strong>aliments interdits</strong> ou <strong>des aliments autorisés</strong> sur soscuisine.</p><h2 class="wp-block-heading">Le <a href="https://www.monashfodmap.com/blog/gentle-fodmap-diet/" target="_blank" rel="noopener"><strong>régime simplifié</strong></a> et les aliments à éviter</h2><p><strong> </strong>Le régime de base étant très restrictif, une suppression limitée aux aliments très concentrés peut déjà apporter un soulagement des maux de ventre. Cette approche en facilite la mise en œuvre.</p><figure class="wp-block-table"><table><tbody><tr><td><b>Catégorie</b></td><td><strong>Liste des aliments interdits<br></strong></td></tr><tr><td><strong>Fruits</strong></td><td>abricot, cerise, datte, figue, fruits secs, mûre, nectarine, toutes les pêches, poire, pomme, prune, pruneau.</td></tr><tr><td><b>Légumes</b></td><td>ail, oignon, échalote, poireau,<br>artichaut, betterave, butternut, champignons (tous), chou-fleur, chou rouge, chou vert, courge musquée, fenouil (bulbe), légumineuses, topinambour.</td></tr><tr><td><b>Produits laitiers</b></td><td>tous les laits animaux, yaourts, fromages à consistance molle.</td></tr><tr><td><b>Céréales</b></td><td>blé, épeautre, kamut, seigle.</td></tr><tr><td><b>Graines</b></td><td>amande, graine de tournesol, noix de cajou, pistache.</td></tr></tbody></table></figure><h2 class="wp-block-heading">Tests pour déterminer une intolérance</h2><p><strong> </strong>Dans un premier temps, on peut observer ses réactions en testant un par un les différents types de FODMAP. Suite à l’ingestion d’un seul aliment d’un type, les symptômes se ressentent dans les trois heures qui suivent. Prêtez aussi attention à l’effet cumulatif des aliments riches en FODMAP.</p><p>Lorsque les bactéries intestinales dégagent des <strong>gaz</strong>, ils finissent par passer dans les poumons. Le médecin peut prescrire des tests respiratoires (<sup data-fn="4cd8640c-d714-4487-b459-ce9f93c96d24" class="fn"><a href="#4cd8640c-d714-4487-b459-ce9f93c96d24" id="4cd8640c-d714-4487-b459-ce9f93c96d24-link">7</a></sup>) et fait le diagnostic en fonction des résultats. Le jour avant les examens, le sujet élimine les aliments FODMAP de son alimentation. Les premières mesures de l’hydrogène, du méthane et parfois de l’hydrogène sulfureux sont réalisées à jeun. Puis ces mesures sont effectuées à intervalles de temps régulier après ingestion de sucres <strong>fermentescibles</strong> (lactulose).</p><p>Les examens des matières fécales sont prescrits, selon les symptômes présents, pour donner des indications sur la qualité de la digestion. En particulier, le dosage de la zonuline informe sur la perméabilité intestinale. Quant à l’analyse du microbiote par séquençage génétique, peu de laboratoires le proposent.</p><p><span style="font-size: 28px;color: #1d1c1c; ">Ce qu’il faut retenir</p><p> De très nombreuses études prouvent les <strong>bienfaits</strong> du régime sans FODMAP pour les <strong>troubles intestinaux</strong> (<sup data-fn="2133bf47-c074-4488-ae16-1885e6068261" class="fn"><a href="#2133bf47-c074-4488-ae16-1885e6068261" id="2133bf47-c074-4488-ae16-1885e6068261-link">8</a></sup>). Au final, il demande une personnalisation aussi bien en termes de quantité que de catégories d’aliments. Aussi, son application vous demande une solide implication et une excellente connaissance des aliments. Elle nécessite un rééquilibrage alimentaire prenant en compte d’autres paramètres pour une alimentation optimale. Si l’alimentation a bien un impact notable, le déploiement d’autres techniques de la <strong>naturopathie</strong> compléteront l’efficacité de cette diète.</p><div style="height:40px" aria-hidden="true" class="wp-block-spacer"></div><div class="wp-block-group is-vertical is-layout-flex wp-container-core-group-is-layout-b4d0c2d7 wp-block-group-is-layout-flex" style="margin-top:0;margin-bottom:0;padding-top:0;padding-bottom:0;font-size:11px"><p class="has-medium-font-size">Sources :</p><ol class="wp-block-footnotes"><li id="327a79dc-38ac-4b2d-ab61-6b94cf5b946b">Un régime pauvre en FODMAP réduit les symptômes chez les patients atteints du syndrome du <strong><a href="https://pubmed.ncbi.nlm.nih.gov/28625832/" target="_blank" rel="noreferrer noopener">côlon irritable</a></strong>. <a href="#327a79dc-38ac-4b2d-ab61-6b94cf5b946b-link" aria-label="Aller à la note de bas de page 1">↩︎</a></li><li id="0712abaf-d5eb-4047-9362-67c1566828cb">Utilisation du <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6068548/" target="_blank" rel="noreferrer noopener">levain dans la cuisson</a> à faible teneur en FODMAP. <a href="#0712abaf-d5eb-4047-9362-67c1566828cb-link" aria-label="Aller à la note de bas de page 2">↩︎</a></li><li id="99ccc874-523d-4a39-ac36-1e8fefa74bc4">Un régime pauvre en FODMAP améliore les symptômes du <a href="https://pubmed.ncbi.nlm.nih.gov/28846594/" target="_blank" rel="noreferrer noopener"><strong>syndrome de l’intestin irritable</strong></a>. <a href="#99ccc874-523d-4a39-ac36-1e8fefa74bc4-link" aria-label="Aller à la note de bas de page 3">↩︎</a></li><li id="a9431283-907b-4334-96b4-ea0446b5e4f8">Examen de l’alimentation pour le maintien de la rémission dans les <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372922/" target="_blank" rel="noreferrer noopener"><strong>maladies inflammatoires</strong></a> de l’intestin. <a href="#a9431283-907b-4334-96b4-ea0446b5e4f8-link" aria-label="Aller à la note de bas de page 4">↩︎</a></li><li id="82e991e2-6a5c-4a53-a43c-34ffa0d43575"> Un rapport de cas sur le traitement d’un <a href="https://www.ncbi.nlm.nih.gov/pubmed/28646815/" target="_blank" rel="noreferrer noopener">SIBO</a> (prolifération bactérienne dans l’intestin grêle). <a href="#82e991e2-6a5c-4a53-a43c-34ffa0d43575-link" aria-label="Aller à la note de bas de page 5">↩︎</a></li><li id="d53040ad-533f-4db6-97a1-2f214a1fc3a3">Un régime pauvre en FODMAP est associé à des <a href="https://pubmed.ncbi.nlm.nih.gov/30048547/" target="_blank" rel="noreferrer noopener">changements dans le microbiote</a>. <a href="#d53040ad-533f-4db6-97a1-2f214a1fc3a3-link" aria-label="Aller à la note de bas de page 6">↩︎</a></li><li id="4cd8640c-d714-4487-b459-ce9f93c96d24">Avantages des<a href="https://pubmed.ncbi.nlm.nih.gov/29156449/" target="_blank" rel="noopener"> tests d’hydrogène</a> respiratoire. <a href="#4cd8640c-d714-4487-b459-ce9f93c96d24-link" aria-label="Aller à la note de bas de page 7">↩︎</a></li><li id="2133bf47-c074-4488-ae16-1885e6068261">La nutrition dans la prise en charge des maladies et troubles intestinaux : les preuves d’une <a href="https://pubmed.ncbi.nlm.nih.gov/29156449/" target="_blank" rel="noreferrer noopener">alimentation pauvre en FODMAP</a>. <a href="#2133bf47-c074-4488-ae16-1885e6068261-link" aria-label="Aller à la note de bas de page 8">↩︎</a></li></ol></div><div style="height:40px" aria-hidden="true" class="wp-block-spacer"></div><div class="wp-block-essential-blocks-row alignfull root-eb-row-4i2wx"><div class="eb-parent-wrapper eb-parent-eb-row-4i2wx"><div class="eb-row-root-container eb-row-4i2wx" data-id="eb-row-4i2wx"><div class="eb-row-wrapper"><div class="eb-row-inner"><div class="wp-block-essential-blocks-column root-eb-column-ypyr9"><div class="eb-parent-wrapper eb-parent-eb-column-ypyr9"><div class="eb-column-wrapper eb-column-ypyr9"><div class="eb-column-inner"></div></div></div></div><div class="wp-block-essential-blocks-column 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