{"id":1273,"date":"2017-08-30T19:04:09","date_gmt":"2017-08-30T16:04:09","guid":{"rendered":"http:\/\/coskumutlu.com\/?p=1273"},"modified":"2017-08-30T19:04:09","modified_gmt":"2017-08-30T16:04:09","slug":"fodmap-diyeti-nedir-ibs-etkisi","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/fodmap-diyeti-nedir-ibs-etkisi\/","title":{"rendered":"FODMAP Diyeti Nedir ? IBS &#8216;ye Etkisi"},"content":{"rendered":"<p>Bu yaz\u0131da Fodmap diyeti &#8216;ni hem sporcular hemde spor yapmayan bireyler i\u00e7in ele alaca\u011f\u0131m.\u00a0Bireyler zaman zaman huzursuz ba\u011f\u0131rsak sendromu ve bu sendromun belirtileriyle u\u011fra\u015fmak durumunda kalabilmektedir. Bu belirtiler, kar\u0131n a\u011fr\u0131s\u0131, \u015fi\u015fkinlik, gaz ve artm\u0131\u015f ba\u011f\u0131rsak hareketleri olarak kar\u015f\u0131m\u0131za \u00e7\u0131kmaktad\u0131r. Bu belirtiler gerginlik ve strese neden olabilmektedir. Baz\u0131 bireyler bu abdominal belirtileri besinlerin i\u00e7erisinde bulunan, emilimlerinde sorun ya\u015fanan, k\u0131sa zincirli ve h\u0131zla fermente edilen karbonhidratlar dolay\u0131s\u0131yla g\u00f6rmektedir.<\/p>\n<p>Bu grup molek\u00fcller <strong>FODMAP<\/strong>\u2019ler olarak adland\u0131r\u0131lmaktad\u0131r. Bu k\u0131saltma fermente olabilen oligosakkaritler, disakkaritler, monosakkaritler ve polyoller i\u00e7in kullan\u0131lmaktad\u0131r. Fruktoz, fruktan, laktoz, sorbitol ve ksilitol bu karbonhidratlara birka\u00e7 \u00f6rnektir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"FODMAP_Diyeti_Nedir\"><\/span>FODMAP Diyeti Nedir ?<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7indekiler<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69f4c54a9aa78\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69f4c54a9aa78\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.coskumutlu.com\/blog\/fodmap-diyeti-nedir-ibs-etkisi\/#FODMAP_Diyeti_Nedir\" title=\"FODMAP Diyeti Nedir ?\">FODMAP Diyeti Nedir ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.coskumutlu.com\/blog\/fodmap-diyeti-nedir-ibs-etkisi\/#FODMAP_Diyeti_Mekanizmasi\" title=\"FODMAP Diyeti Mekanizmas\u0131\">FODMAP Diyeti Mekanizmas\u0131<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.coskumutlu.com\/blog\/fodmap-diyeti-nedir-ibs-etkisi\/#FRUKTOZ\" title=\"FRUKTOZ\">FRUKTOZ<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.coskumutlu.com\/blog\/fodmap-diyeti-nedir-ibs-etkisi\/#LAKTOZ\" title=\"LAKTOZ\">LAKTOZ<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.coskumutlu.com\/blog\/fodmap-diyeti-nedir-ibs-etkisi\/#FODMAP_Hangi_Besinlerde_Bulunur\" title=\"FODMAP Hangi Besinlerde Bulunur ?\">FODMAP Hangi Besinlerde Bulunur ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.coskumutlu.com\/blog\/fodmap-diyeti-nedir-ibs-etkisi\/#FODMAD_Diyet_Listesi_Dusuk_Fruktoz_ve_Laktoz_Onerileri\" title=\"FODMAD Diyet Listesi D\u00fc\u015f\u00fck Fruktoz ve Laktoz \u00d6nerileri\">FODMAD Diyet Listesi D\u00fc\u015f\u00fck Fruktoz ve Laktoz \u00d6nerileri<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.coskumutlu.com\/blog\/fodmap-diyeti-nedir-ibs-etkisi\/#FRUKTOZ_EMILIM_BOZUKLUGUNDA\" title=\"FRUKTOZ EM\u0130L\u0130M BOZUKLU\u011eUNDA;\">FRUKTOZ EM\u0130L\u0130M BOZUKLU\u011eUNDA;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.coskumutlu.com\/blog\/fodmap-diyeti-nedir-ibs-etkisi\/#LAKTOZ_INTOLERANSINDA\" title=\"LAKTOZ \u0130NTOLERANSINDA;\">LAKTOZ \u0130NTOLERANSINDA;<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.coskumutlu.com\/blog\/fodmap-diyeti-nedir-ibs-etkisi\/#FODMAP_Diyetine_Nasil_Baslarim\" title=\"FODMAP Diyetine Nas\u0131l Ba\u015flar\u0131m ?\">FODMAP Diyetine Nas\u0131l Ba\u015flar\u0131m ?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>FODMAP\u2019ler irritabl barsak sendromuna (IBS) neden olmaz fakat diyetten onlar\u0131 elimine etmek, belirtilerin azalt\u0131lmas\u0131 i\u00e7in bir imkan sa\u011flamaktad\u0131r. Zira irritabl barsak sendromunun as\u0131l nedeni bilinmemektedir ve belirtileri tetikleyen birden fazla fakt\u00f6r bulunmaktad\u0131r.<\/p>\n<p>Yap\u0131lan ara\u015ft\u0131rmalara g\u00f6re hassas kolon sendromuna sahip olan bireylerin ba\u011f\u0131rsaklar\u0131n\u0131n \u00e7evresindeki sinir u\u00e7lar\u0131nda a\u015f\u0131r\u0131 bir hassasiyet s\u00f6z konusudur. <strong>Huzursuz ba\u011f\u0131rsak sendromu<\/strong>na sebep olabilecek bir \u00e7ok beslenmeyle alakal\u0131 konu ara\u015ft\u0131r\u0131lm\u0131\u015ft\u0131r. <em>Turun\u00e7giller, diyet lifinin \u00e7ok fazla veya az t\u00fcketilmesi, fazla kafein ve alkol<\/em> kullan\u0131m\u0131 gibi fakt\u00f6rlerin hastal\u0131\u011fa neden oldu\u011fu d\u00fc\u015f\u00fcn\u00fclm\u00fc\u015f fakat bunlar\u0131n hi\u00e7biri ile ikna edici bir ili\u015fki bulunamam\u0131\u015ft\u0131r. Yeni yakla\u015f\u0131mlar <strong>Low\u00a0FODMAP Diyeti<\/strong> &#8216;nin\u00a0\u00f6zellikle hassas kolon sendromu ba\u015fta olmak \u00fczere, bir\u00e7ok rahats\u0131z edici ba\u011f\u0131rsak belirtisinin azalt\u0131lmas\u0131 i\u00e7in diyette m\u00fcdahale edilebilecek fakt\u00f6rler oldu\u011funu kabul etmeye ba\u015flam\u0131\u015ft\u0131r.<\/p>\n<p><strong>G\u00fcn\u00fcm\u00fczde FODMAP diyeti irritabl barsak sendromunun belirtilerinin azalt\u0131lmas\u0131 i\u00e7in kullan\u0131lan bir tedavi haline gelmi\u015ftir.<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FODMAP_Diyeti_Mekanizmasi\"><\/span>FODMAP Diyeti Mekanizmas\u0131<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><em>FODMAP \u2019lar her g\u00fcn t\u00fcketilen s\u00fct, yo\u011furt, bu\u011fday, elma, armut, so\u011fan, sar\u0131msak ve baz\u0131 meyvelerin, sporcu i\u00e7eceklerinin, jellerin ve toz \u00fcr\u00fcnlerin i\u00e7eri\u011finde bulunmaktad\u0131r.<\/em><\/p>\n<p>Profesyonel atletler ve aktif bireyler bu besin intoleranslar\u0131n\u0131n fark\u0131nda olmal\u0131 ve spor performanslar\u0131nda ba\u015far\u0131l\u0131 olabilmeleri ad\u0131na yeme planlar\u0131n\u0131 buna g\u00f6re yapmal\u0131lard\u0131r.<\/p>\n<p style=\"padding-left: 30px;\">FODMAP\u2019ler iki grupta incelenmektedir.<\/p>\n<ul>\n<li>Birinci grup, baz\u0131 insanlar taraf\u0131ndan k\u0131smen emilebilen fruktoz, laktoz ve polyoller,<\/li>\n<li>\u0130kinci grup herkes taraf\u0131ndan k\u00f6t\u00fc emilen fruktanlar\u0131 ve galactooligosakkaritleri (GOS) i\u00e7ermektedir.<\/li>\n<\/ul>\n<p>K\u0131smen emilen karbonhidratlar\u0131n emilebilme kapasiteleri bireyden bireye de\u011fi\u015fim g\u00f6sterdi\u011finden bunlara ba\u011fl\u0131 geli\u015fen belirtiler de farkl\u0131l\u0131k g\u00f6stermektedir. Fruktanlar ve GOS ince ba\u011f\u0131rsaklardan emilemez (Ba\u011f\u0131rsaklar bu maddeleri par\u00e7alayacak enzimi bulundurmad\u0131\u011f\u0131ndan, kolonda fermente olmaya ba\u015flarlar). Bu y\u00fczden belirli bir miktarda t\u00fcketilmeleri her zaman belirtilerin g\u00f6r\u00fclmesine neden olacakt\u0131r. Hassas kolon sendromuna sahip olan bireylerde belirtiler, sa\u011fl\u0131kl\u0131 bir bireyden daha h\u0131zl\u0131 bir \u015fekilde ortaya \u00e7\u0131kabilmektedir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"FRUKTOZ\"><\/span>FRUKTOZ<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Fruktoz \u00fc\u00e7 ana monosakkarit formu bulunan bir karbonhidratt\u0131r:<\/p>\n<ul>\n<li>Serbes Fruktoz (Meyve, bal ve y\u00fcksek fruktozlu m\u0131s\u0131r \u015furubunda bulunur.)<\/li>\n<li>Fruktan Zincirleri (Fruktoz Zincirleri)<\/li>\n<li>Baz\u0131 Sebze ve bu\u011fday \u00fcr\u00fcnlerinde Fruktooligosakkarit olarak (FOS)<\/li>\n<li>\u0130n\u00fclin<\/li>\n<\/ul>\n<p>Disakkarit formunda ise glikoz ve fr\u00fcktozun birle\u015fiminden olu\u015fan sukroz \u015feklinde bulunur.<\/p>\n<p>Fruktoz emiliminde sorun ya\u015fayan bireyler i\u00e7in fazladan fruktoz t\u00fcketimi bir FODMAP olarak de\u011ferlendirilmektedir. Bu durum fruktoz, glikozdan daha fazla bulundu\u011funda, ba\u011f\u0131rsaklarda huzursuzlu\u011fa neden olabilecek belirtilerin ortaya \u00e7\u0131kmas\u0131yla kendini g\u00f6stermektedir.<\/p>\n<p>Bu bireyler i\u00e7in glikoz ve fruktozun e\u015fit miktarda bulundu\u011fu (\u00f6rne\u011fin sofra \u015fekeri-sukroz) besinlerin k\u00fc\u00e7\u00fck miktarda emiliminin ger\u00e7ekle\u015fmesi daha kolay olabilmektedir. <strong>Fruktoz emilimi konusunda sorun ya\u015fayan bireylerin, t\u00fcm meyvelerden uzak durmas\u0131na gerek kalmamaktad\u0131r.<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"LAKTOZ\"><\/span>LAKTOZ<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Laktoz inek, koyun ve ke\u00e7i s\u00fct\u00fcnde bulunmaktad\u0131r. \u0130nce ba\u011f\u0131rsaklarda laktozun sindirilebilmesi i\u00e7in ihtiya\u00e7 duyulan do\u011fal enzim laktazd\u0131r. Baz\u0131 bireyler bu sindirimi ger\u00e7ekle\u015ftirebilecek miktarlarda laktaz enzimi \u00fcretmemektedir. Bu y\u00fczden laktoz intolerans\u0131 ayn\u0131 zamanda laktaz yetersizli\u011fi veya laktoz emilim bozuklu\u011fu olarak da adland\u0131r\u0131lmaktad\u0131r.<\/p>\n<p>Bu karbonhidrat\u0131n emilimindeki bozukluklar ba\u011f\u0131rsak hareketlerinin bozulmas\u0131na, abdominal a\u011fr\u0131lara, \u015fi\u015fkinlik ve gaza neden olabilmektedir.<\/p>\n<p>Laktozla ilgili sorun ya\u015fayan bireyler, \u00e7i\u011fnenebilir formatta bulunan laktaz enzimi i\u00e7eren tabletlerden de faydalanabilmektedir. Bu tabletler, laktozla ilgili sorun ya\u015fayan bireylerin, \u00f6zellikle seyahat s\u0131ras\u0131nda laktozsuz \u00fcr\u00fcnler bulmakta zorland\u0131klar\u0131 durumlarda olduk\u00e7a yard\u0131mc\u0131 olabilmektedir.<\/p>\n<p>G\u00fcn\u00fcm\u00fczde \u00fcretilen laktozsuz s\u00fct \u00fcr\u00fcnleri de bu diyette tercih edilebilir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"FODMAP_Hangi_Besinlerde_Bulunur\"><\/span>FODMAP Hangi Besinlerde Bulunur ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>&nbsp;<\/p>\n<table width=\"718\">\n<tbody>\n<tr>\n<td width=\"203\">Y\u00fcksek Miktarda Fruktoz \u0130\u00e7eren<\/td>\n<td width=\"140\">Fruktanlar:<\/td>\n<td width=\"143\">Laktoz:<\/td>\n<td width=\"153\">Galaktooligosakkaritler:<\/td>\n<td width=\"79\">Polyoller:<\/td>\n<\/tr>\n<tr>\n<td>Bal<\/td>\n<td>Enginar<\/td>\n<td>S\u00fct<\/td>\n<td>Baklagiller<\/td>\n<td>Elma<\/td>\n<\/tr>\n<tr>\n<td>Elma<\/td>\n<td>Ku\u015fkonmaz<\/td>\n<td>Dondurma<\/td>\n<td><\/td>\n<td>Kay\u0131s\u0131<\/td>\n<\/tr>\n<tr>\n<td>Mango<\/td>\n<td>Pancar<\/td>\n<td>Muhallebi, s\u00fctl\u00fc tatl\u0131lar<\/td>\n<td><\/td>\n<td>Avokado<\/td>\n<\/tr>\n<tr>\n<td>Armut<\/td>\n<td>Hindiba<\/td>\n<td>Yo\u011furt<\/td>\n<td><\/td>\n<td>Kiraz<\/td>\n<\/tr>\n<tr>\n<td>Kavun<\/td>\n<td><a href=\"https:\/\/coskumutlu.com\/odem-nasil-atilir-odem-sokturucu-bitkiler\/\" target=\"_blank\" rel=\"noopener noreferrer\">Karahindiba<\/a><\/td>\n<td>Margarin<\/td>\n<td><\/td>\n<td>Li\u00e7i, Longon<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/coskumutlu.com\/yuksek-fruktozlu-misir-surubu-hfcs\/\" target=\"_blank\" rel=\"noopener noreferrer\">Y\u00fcksek Fruktozlu M\u0131s\u0131r \u015eurubu<\/a><\/td>\n<td>Sar\u0131msak<\/td>\n<td><\/td>\n<td><\/td>\n<td>Nektarin<\/td>\n<\/tr>\n<tr>\n<td>M\u0131s\u0131r \u015eurubu \u015eekerleri<\/td>\n<td>P\u0131rasa<\/td>\n<td><\/td>\n<td><\/td>\n<td>Armut<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>So\u011fan, So\u011fan Tozu<\/td>\n<td><\/td>\n<td><\/td>\n<td>Erik<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>Radicchio<\/td>\n<td><\/td>\n<td><\/td>\n<td>Mantar<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>Marul<\/td>\n<td><\/td>\n<td><\/td>\n<td>Sorbitol<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>Bu\u011fday<\/td>\n<td><\/td>\n<td><\/td>\n<td>Mannitol<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>\u00c7avdar<\/td>\n<td><\/td>\n<td><\/td>\n<td>Ksilitol<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>\u0130n\u00fclin<\/td>\n<td><\/td>\n<td><\/td>\n<td>Maltitol<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>Fruktooligosakkaritler<\/td>\n<td><\/td>\n<td><\/td>\n<td>\u0130zomalt<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"FODMAD_Diyet_Listesi_Dusuk_Fruktoz_ve_Laktoz_Onerileri\"><\/span>FODMAD Diyet Listesi D\u00fc\u015f\u00fck Fruktoz ve Laktoz \u00d6nerileri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>E\u011fer bu diyete uygun beslenmek istiyorsan\u0131z ve ayn\u0131 zamanda spor yap\u0131yorsan\u0131z a\u015fa\u011f\u0131daki \u00f6neriler i\u015finize yarayabilir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"FRUKTOZ_EMILIM_BOZUKLUGUNDA\"><\/span><em>FRUKTOZ EM\u0130L\u0130M BOZUKLU\u011eUNDA;<\/em><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>Antrenmandan 1-2 saat \u00f6nce:<\/strong> Muz + standart sporcu i\u00e7ece\u011fi<\/li>\n<li><strong>Antrenman s\u0131ras\u0131nda:<\/strong> Su, jeller, destek \u00fcr\u00fcnleri, barlar veya i\u00e7ecekler (Fruktoz, fruktooligosakkaritler, in\u00fclin, fruktan, y\u00fcksek fruktozlu m\u0131s\u0131r \u015furubu, meyve suyu konsantreleri ve baldan uzak durulmal\u0131d\u0131r.).<\/li>\n<li><strong>Antrenman sonras\u0131:<\/strong> Yaban mersinli glutensiz pancake, yo\u011furt ve bir avu\u00e7 dolusu ya\u011fl\u0131 tohum.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"LAKTOZ_INTOLERANSINDA\"><\/span><em>LAKTOZ \u0130NTOLERANSINDA;<\/em><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>Antrenmandan 1-2 saat \u00f6nce:<\/strong> 1-2 \u00f6l\u00e7ek kahvalt\u0131l\u0131k gevrek (tam tah\u0131ll\u0131, \u015fekersiz olanlardan) + laktozsuz inek s\u00fct\u00fc<\/li>\n<li><strong>Antrenman s\u0131ras\u0131nda:<\/strong> Su, jeller, destek \u00fcr\u00fcnleri, i\u00e7ecekler ve barlar (Takviyelerin toz formunda olanlar\u0131ndan, y\u00fcksek miktarda s\u00fct ve\/veya yo\u011furt t\u00fcketiminden uzak durun, bireysel tolerans\u0131n\u0131z\u0131 deneyerek g\u00f6zlemleyin.).<\/li>\n<li><strong>Antrenman sonras\u0131:<\/strong> D\u00fc\u015f\u00fck ya\u011fl\u0131 granola + muz + f\u0131nd\u0131k + tar\u00e7\u0131n + laktozsuz yo\u011furt<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"FODMAP_Diyetine_Nasil_Baslarim\"><\/span><b>FODMAP Diyetine Nas\u0131l Ba\u015flar\u0131m ?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>D\u00fc\u015f\u00fck FODMAP i\u00e7erikli diyetin bireyselle\u015ftirilebilmesi i\u00e7in, \u00f6ncelikle y\u00fcksek FODMAP i\u00e7eri\u011fi bulunan t\u00fcm besinlerin diyetten k\u0131sa s\u00fcreli\u011fine \u00e7\u0131kar\u0131lmas\u0131 gerekmektedir. Daha sonra tek tek diyete dahil edilerek, belirtileri tetikleme oranlar\u0131 incelenmelidir. Daha fazla bilgi edinebilmek ve daha kolay bir adaptasyon s\u00fcreci ya\u015fayabilmek i\u00e7in kesinlikle bir diyetisyenden yard\u0131m al\u0131nmal\u0131d\u0131r.<\/p>\n<p>Daha fazla besin ayr\u0131nt\u0131s\u0131 i\u00e7in <a href=\"http:\/\/www.ibsdiets.org\/fodmap-diet\/fodmap-food-list\/\" target=\"_blank\" rel=\"noopener noreferrer\">FODMAP Food List<\/a> &#8216;e bakabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bu yaz\u0131da Fodmap diyeti &#8216;ni hem sporcular hemde spor yapmayan bireyler i\u00e7in ele alaca\u011f\u0131m.\u00a0Bireyler zaman zaman huzursuz ba\u011f\u0131rsak sendromu ve bu sendromun belirtileriyle u\u011fra\u015fmak durumunda kalabilmektedir. Bu belirtiler, kar\u0131n a\u011fr\u0131s\u0131, \u015fi\u015fkinlik, gaz ve artm\u0131\u015f ba\u011f\u0131rsak hareketleri olarak kar\u015f\u0131m\u0131za \u00e7\u0131kmaktad\u0131r. Bu belirtiler gerginlik ve strese neden olabilmektedir. Baz\u0131 bireyler bu abdominal belirtileri besinlerin i\u00e7erisinde bulunan, emilimlerinde&#8230;<\/p>\n","protected":false},"author":2,"featured_media":1498,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44,45],"tags":[85,86,87,88],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>FODMAP Diyeti Nedir ? IBS &#039;ye Etkisi - Diyetisyen Co\u015fku Mutlu<\/title>\n<meta name=\"description\" content=\"FODMAP diyeti irritabl ba\u011f\u0131rsak sendromu bulunan bireylerde belirtilerin azalt\u0131lmas\u0131n\u0131 hedefleyen bir diyet tipidir. Gaz, \u015fi\u015fkinlik, ishal gibi rahats\u0131z edici belirtiler, baz\u0131 besinlerin diyetten tamamen \u00e7\u0131kar\u0131lmas\u0131 ve kademeli olarak denenerek diyete geri al\u0131nmas\u0131yla azalt\u0131lmaya \u00e7al\u0131\u015f\u0131lmaktad\u0131r.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.coskumutlu.com\/blog\/fodmap-diyeti-nedir-ibs-etkisi\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"FODMAP Diyeti Nedir ? IBS &#039;ye Etkisi - Diyetisyen Co\u015fku Mutlu\" \/>\n<meta property=\"og:description\" content=\"FODMAP diyeti irritabl ba\u011f\u0131rsak sendromu bulunan bireylerde belirtilerin azalt\u0131lmas\u0131n\u0131 hedefleyen bir diyet tipidir. Gaz, \u015fi\u015fkinlik, ishal gibi rahats\u0131z edici belirtiler, baz\u0131 besinlerin diyetten tamamen \u00e7\u0131kar\u0131lmas\u0131 ve kademeli olarak denenerek diyete geri al\u0131nmas\u0131yla azalt\u0131lmaya \u00e7al\u0131\u015f\u0131lmaktad\u0131r.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.coskumutlu.com\/blog\/fodmap-diyeti-nedir-ibs-etkisi\/\" \/>\n<meta property=\"og:site_name\" content=\"Diyetisyen Co\u015fku Mutlu\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/diyetisyencoskumutlu\" \/>\n<meta property=\"article:published_time\" content=\"2017-08-30T16:04:09+00:00\" \/>\n<meta name=\"author\" content=\"Diyetisyen Co\u015fku Mutlu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"Diyetisyen Co\u015fku Mutlu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.coskumutlu.com\/blog\/fodmap-diyeti-nedir-ibs-etkisi\/\",\"url\":\"https:\/\/www.coskumutlu.com\/blog\/fodmap-diyeti-nedir-ibs-etkisi\/\",\"name\":\"FODMAP Diyeti Nedir ? 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