{"id":1949,"date":"2025-07-09T12:28:24","date_gmt":"2025-07-09T10:28:24","guid":{"rendered":"https:\/\/osteopathe-sendao.fr\/?p=1949"},"modified":"2025-07-09T12:33:00","modified_gmt":"2025-07-09T10:33:00","slug":"regime-pauvre-en-fodmaps","status":"publish","type":"post","link":"https:\/\/osteopathe-sendao.fr\/index.php\/2025\/07\/09\/regime-pauvre-en-fodmaps\/","title":{"rendered":"R\u00e9gime pauvre\u00a0en FODMAPs"},"content":{"rendered":"\t\t
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Le r\u00e9gime pauvre en FODMAPs<\/strong> est une approche nutritionnelle cibl\u00e9e qui vise \u00e0 soulager les troubles digestifs<\/strong> (ballonnements, gaz, douleurs abdominales, diarrh\u00e9e ou constipation) souvent rencontr\u00e9s dans le syndrome de l\u2019intestin irritable (SII)<\/strong> ou d\u2019autres troubles intestinaux fonctionnels.<\/p>

\u2699\ufe0f Que sont les FODMAPs ?<\/h2>

FODMAPs<\/strong> est l\u2019acronyme de :<\/p>

  • F<\/strong>ermentescibles<\/p><\/li>

  • O<\/strong>ligosaccharides (fructanes, galacto-oligosaccharides)<\/p><\/li>

  • D<\/strong>isaccharides (lactose)<\/p><\/li>

  • M<\/strong>onosaccharides (fructose en exc\u00e8s)<\/p><\/li>

  • A<\/strong>nd<\/p><\/li>

  • P<\/strong>olyols (sorbitol, mannitol\u2026)<\/p><\/li><\/ul>

    Ces sucres sont mal absorb\u00e9s<\/strong> par l\u2019intestin gr\u00eale et fermentent au contact du microbiote intestinal, g\u00e9n\u00e9rant gaz, ballonnements, douleurs ou diarrh\u00e9e<\/strong> chez les personnes sensibles.<\/p>

    \ud83e\udded Comment pratiquer le r\u00e9gime FODMAPs ?<\/h2>

    Le protocole se d\u00e9roule en 3 \u00e9tapes cl\u00e9s<\/strong> :<\/p>

    1. Phase d\u2019\u00e9viction (3 \u00e0 6 semaines)<\/strong><\/h3>

    \u00c9liminer totalement les aliments riches en FODMAPs (voir tableau ci-dessous).
    \ud83c\udfaf Objectif : observer si les sympt\u00f4mes digestifs diminuent.<\/p>

    2. Phase de test \/ r\u00e9introduction (4 \u00e0 6 semaines)<\/strong><\/h3>

    R\u00e9introduire les aliments un par un<\/strong>, \u00e0 petites doses, pour identifier les FODMAPs mal tol\u00e9r\u00e9s<\/strong>.<\/p>

    3. Phase d\u2019adaptation<\/strong><\/h3>

    Construire un r\u00e9gime personnalis\u00e9<\/strong>, en r\u00e9introduisant ce qui est bien tol\u00e9r\u00e9. L\u2019objectif est la vari\u00e9t\u00e9 alimentaire sans inconfort digestif<\/strong>.<\/p>

    \u26a0\ufe0f Ce r\u00e9gime ne doit pas \u00eatre poursuivi strictement \u00e0 vie<\/strong> : il s’agit d’un outil diagnostique et th\u00e9rapeutique \u00e0 court terme. Il est recommand\u00e9 de se faire accompagner par un nutritionniste ou di\u00e9t\u00e9ticien<\/strong> pour \u00e9viter les carences.<\/p><\/blockquote>

    \ud83d\udcca Tableau pratique : aliments pauvres et riches en FODMAPs<\/h2>
    Cat\u00e9gorie<\/strong><\/th>\u2705 \u00c0 favoriser (pauvre en FODMAPs)<\/th>\u274c \u00c0 \u00e9viter (riche en FODMAPs)<\/th><\/tr><\/thead>
    Fruits<\/strong><\/td>Banane, fraise, kiwi, orange, citron, melon, rhubarbe, papaye, pamplemousse, noix de coco<\/td>Pomme, poire, prune, p\u00eache, past\u00e8que, cerise, mangue, figue<\/td><\/tr>
    L\u00e9gumes<\/strong><\/td>Carotte, courgette, \u00e9pinard, laitue, concombre, patate douce, gingembre, c\u00e9leri<\/td>Oignon, ail, chou-fleur, poireau, brocoli, asperge, champignon, artichaut<\/td><\/tr>
    L\u00e9gumineuses<\/strong><\/td>Aucune (\u00e0 \u00e9viter au d\u00e9but)<\/td>Lentille, pois chiche, haricot rouge, flageolet, f\u00e8ve<\/td><\/tr>
    C\u00e9r\u00e9ales<\/strong><\/td>Riz, sarrasin, millet, polenta, quinoa, p\u00e2te sans gluten<\/td>Bl\u00e9, seigle, orge, semoule<\/td><\/tr>
    Noix \/ graines<\/strong><\/td>Chia, noix, noisettes, amandes (en petite quantit\u00e9), graines de s\u00e9same<\/td>Noix de cajou, pistaches<\/td><\/tr>
    Laitages<\/strong><\/td>Lait v\u00e9g\u00e9tal (riz, coco, amande), lait sans lactose<\/td>Lait de vache, lait concentr\u00e9<\/td><\/tr>
    Yaourts<\/strong><\/td>Yaourt sans lactose, yaourt v\u00e9g\u00e9tal<\/td>Yaourt classique, fromage blanc<\/td><\/tr>
    Fromages<\/strong><\/td>Brie, camembert, cheddar, feta, mozzarella, parmesan<\/td>Fromages frais, cr\u00e8me, fromage blanc<\/td><\/tr>
    Beurres<\/strong><\/td>Beurre sans lactose, beurre v\u00e9g\u00e9tal<\/td>Beurre classique, margarine<\/td><\/tr>
    Huiles<\/strong><\/td>Huile d\u2019olive, huile de coco, huile de colza<\/td>\u2014<\/td><\/tr>
    Sucres<\/strong><\/td>Sucre blanc, cassonade, sirop d\u2019\u00e9rable, st\u00e9via<\/td>Fructose pur, miel, sirop de ma\u00efs<\/td><\/tr>
    Desserts<\/strong><\/td>Sorbet, glace sans lactose, chocolat noir (>70%)<\/td>Glaces classiques, desserts au lait<\/td><\/tr>
    \u00c9dulcorants<\/strong><\/td>St\u00e9via, \u00e9rythritol (tol\u00e9r\u00e9 pour certains)<\/td>Sorbitol (E420), mannitol (E421), xylitol (E967), isomalt (E953)<\/td><\/tr>
    Autres<\/strong><\/td>Herbes aromatiques, \u00e9pices douces<\/td>Plats pr\u00e9par\u00e9s, chewing-gums, bonbons<\/td><\/tr>
    Prot\u00e9ines<\/strong><\/td>Poulet, b\u0153uf, poisson, \u0153uf, tofu ferme<\/td>Tofu soyeux, plats en sauce du commerce<\/td><\/tr>
    Boissons<\/strong><\/td>Eau, th\u00e9, caf\u00e9, jus de fruits frais<\/td>Jus de fruits industriels, sodas, boissons sucr\u00e9es<\/td><\/tr>
    Alcools<\/strong><\/td>Vin rouge sec, gin, vodka, whisky<\/td>Porto, cidre, rhum, liqueurs sucr\u00e9es<\/td><\/tr><\/tbody><\/table>
    \u00a0<\/div><\/div><\/div><\/div>

    \u2705 Bonnes pratiques pour r\u00e9ussir ce r\u00e9gime<\/h2>

    • \ud83c\udf7d Pr\u00e9parez maison<\/strong> : vous \u00e9vitez les ingr\u00e9dients cach\u00e9s.<\/p><\/li>

    • \ud83d\udcdd Tenez un journal alimentaire<\/strong> : notez les sympt\u00f4mes associ\u00e9s aux aliments r\u00e9introduits.<\/p><\/li>

    • \ud83e\uddd8\u200d\u2640\ufe0f Mangez lentement, en pleine conscience<\/strong> : cela aide aussi votre digestion.<\/p><\/li>

    • \ud83d\udc69\u200d\u2695\ufe0f Accompagnement recommand\u00e9<\/strong> : un suivi par un professionnel assure un \u00e9quilibre nutritionnel.<\/p><\/li><\/ul>

      \ud83c\udfaf En r\u00e9sum\u00e9<\/h2>

      \u2714 Le r\u00e9gime pauvre en FODMAPs peut r\u00e9duire significativement les sympt\u00f4mes digestifs<\/strong> chez les personnes sensibles.
      \u2714 Il doit \u00eatre pratiqu\u00e9 en trois phases<\/strong> et ne pas \u00eatre suivi de fa\u00e7on stricte ind\u00e9finiment, car il est source de carences.
      \u2714 Une alimentation personnalis\u00e9e et adapt\u00e9e permet \u00e0 la fois confort digestif et vari\u00e9t\u00e9 alimentaire.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

      Le r\u00e9gime pauvre en FODMAPs est une approche nutritionnelle cibl\u00e9e qui vise \u00e0 soulager les troubles digestifs (ballonnements, gaz, douleurs abdominales, diarrh\u00e9e ou constipation) souvent rencontr\u00e9s dans le syndrome de l\u2019intestin irritable (SII) ou d\u2019autres troubles intestinaux fonctionnels. \u2699\ufe0f Que sont les FODMAPs ? FODMAPs est l\u2019acronyme de : Fermentescibles Oligosaccharides (fructanes, galacto-oligosaccharides) Disaccharides (lactose) […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1949","post","type-post","status-publish","format-standard","hentry","category-non-classe","entry"],"yoast_head":"\nR\u00e9gime pauvre\u00a0en FODMAPs - Carlos SENDAO Ost\u00e9opathe DO MROF<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/osteopathe-sendao.fr\/index.php\/2025\/07\/09\/regime-pauvre-en-fodmaps\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"R\u00e9gime pauvre\u00a0en FODMAPs - Carlos SENDAO Ost\u00e9opathe DO MROF\" \/>\n<meta property=\"og:description\" content=\"Le r\u00e9gime pauvre en FODMAPs est une approche nutritionnelle cibl\u00e9e qui vise \u00e0 soulager les troubles digestifs (ballonnements, gaz, douleurs abdominales, diarrh\u00e9e ou constipation) souvent rencontr\u00e9s dans le syndrome de l\u2019intestin irritable (SII) ou d\u2019autres troubles intestinaux fonctionnels. \u2699\ufe0f Que sont les FODMAPs ? 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