{"id":58206,"date":"2021-09-23T08:26:27","date_gmt":"2021-09-23T06:26:27","guid":{"rendered":"https:\/\/ingmar.app\/blogg\/?p=58206"},"modified":"2021-09-28T09:26:58","modified_gmt":"2021-09-28T07:26:58","slug":"fodmap","status":"publish","type":"post","link":"https:\/\/ingmar.app\/blogg\/fodmap\/","title":{"rendered":"FODMAP lista &#8211; IBS mat"},"content":{"rendered":"<p><img decoding=\"async\" class=\"alignnone wp-image-58227 size-full\" src=\"https:\/\/ingmar.app\/blogg\/wp-content\/uploads\/2021\/09\/ibs.jpg\" alt=\"IBS\" width=\"1013\" height=\"760\" srcset=\"https:\/\/ingmar.app\/blogg\/wp-content\/uploads\/2021\/09\/ibs.jpg 1013w, https:\/\/ingmar.app\/blogg\/wp-content\/uploads\/2021\/09\/ibs-100x75.jpg 100w, https:\/\/ingmar.app\/blogg\/wp-content\/uploads\/2021\/09\/ibs-1000x750.jpg 1000w, https:\/\/ingmar.app\/blogg\/wp-content\/uploads\/2021\/09\/ibs-300x225.jpg 300w, https:\/\/ingmar.app\/blogg\/wp-content\/uploads\/2021\/09\/ibs-768x576.jpg 768w, https:\/\/ingmar.app\/blogg\/wp-content\/uploads\/2021\/09\/ibs-500x375.jpg 500w\" sizes=\"(max-width: 1013px) 100vw, 1013px\" \/><\/p>\n<p><em>IBS \u00e4r en f\u00f6rkortning av engelskans irritable bowel syndrome, och betyder ungef\u00e4r l\u00e4ttretbar eller \u00f6verk\u00e4nslig tarm. Det kallas ocks\u00e5 f\u00f6r kolon irritabile och funktionella tarmbesv\u00e4r.<\/em><\/p>\n<h2>FODMAP kostbehandling f\u00f6r IBS<\/h2>\n<p>FODMAP \u00e4r en kostbehandling du kan g\u00f6ra sj\u00e4lv hemma f\u00f6r att minska dina IBS-symptom. Det \u00e4r kort och gott en lista \u00f6ver livsmedel som du b\u00f6r undvika att \u00e4ta. Genom att f\u00f6rst ta bort det som \u00e4r s\u00e4mre f\u00f6r magen borde du b\u00f6rja m\u00e5 b\u00e4ttre. Efter att magen \u00e5terh\u00e4mtat sig och du har mindre symptom \u00e4n innan, kan du l\u00e5ngsamt b\u00f6rja introducera olika livsmedel igen. D\u00e5 ser du vad just din mage klarar av och vad som du b\u00f6r forts\u00e4tta undvika. Om du \u00e4ter extra mycket av ett visst livsmedel eller \u00e4r v\u00e4ldigt stressad kan det ocks\u00e5 f\u00f6rv\u00e4rra symptomen.<\/p>\n<p>Observera att det \u00e4r en kortsiktig \u00e4tplan f\u00f6r att identifiera vilka livsmedel som \u00e4r d\u00e5liga just f\u00f6r dig. Allts\u00e5 inte menat att du alltid ska undvika alla dessa produkter. Det \u00e4r n\u00e4mligen r\u00e4tt mycket du inte kan \u00e4ta om du undviker FODMAP ingredienser.<\/p>\n<p>N\u00e4r man s\u00e4ger FODMAP diet s\u00e5 menar man egentligen en kortsiktig diet som \u00e4r l\u00e5g p\u00e5 FODMAP.<\/p>\n<h2>Men vad st\u00e5r FODMAP f\u00f6r egentligen?<\/h2>\n<p>Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. P\u00e5 svenska: Fermenterbara Oligosackarider (sammansatta sockerarter), Mj\u00f6lksocker (laktos), Fruktsocker (fruktos) och Sockeralkoholer (s\u00f6tningsmedel).<\/p>\n<p>H\u00e4r nedan har vi gjort en fodmaps lista p\u00e5 vad som ing\u00e5r i de olika grupperna och vad av det du kan \u00e4ta och vad du b\u00f6r undvika, \u00e5tminstone till en b\u00f6rjan. N\u00e4r du l\u00e4rt k\u00e4nna din mage och vet vad som funkar f\u00f6r just dig, kan du g\u00f6ra din egen lista!<\/p>\n<h2>Oligosackarider<\/h2>\n<h3><strong>Undvik dessa livsmedel med oligosockarider:<\/strong><\/h3>\n<ul>\n<li>B\u00f6nor<\/li>\n<li>Linser<\/li>\n<li>Kik\u00e4rtor<\/li>\n<li>Jord\u00e4rtskocka<\/li>\n<li>Bulgur<\/li>\n<li>Couscous<\/li>\n<li>R\u00e5g<\/li>\n<li>Vete<\/li>\n<li>R\u00f6dk\u00e5l<\/li>\n<li>R\u00f6dbetor<\/li>\n<li>Soja<\/li>\n<li>Sparris<\/li>\n<li>Selleri<\/li>\n<li>Vitl\u00f6k<\/li>\n<li>Purjol\u00f6k<\/li>\n<li>L\u00f6k<\/li>\n<\/ul>\n<h3><strong>Detta kan du \u00e4ta:<\/strong><\/h3>\n<ul>\n<li>Glutenfritt br\u00f6d<\/li>\n<li>Glutenfri pasta<\/li>\n<li>Potatis<\/li>\n<li>Quinoa<\/li>\n<li>Ris<\/li>\n<li>Aubergine<\/li>\n<li>Gr\u00f6nsallad<\/li>\n<li>Spenat<\/li>\n<li>Gurka<\/li>\n<li>Morot<\/li>\n<li>Gr\u00f6nk\u00e5l<\/li>\n<li>Haricot verts<\/li>\n<li>Mangold<\/li>\n<li>Paprika<\/li>\n<li>Palsternacka<\/li>\n<li>Tomat<\/li>\n<li>Zucchini<\/li>\n<\/ul>\n<h2>Laktos<\/h2>\n<h3><strong>Undvik dessa livsmedel med laktos:<\/strong><\/h3>\n<ul>\n<li>Mj\u00f6lk<\/li>\n<li>Fil<\/li>\n<li>Glass<\/li>\n<li>Mj\u00f6lkchoklad<\/li>\n<li>Yoghurt<\/li>\n<li>Mascarpone<\/li>\n<li>Ricotta<\/li>\n<li>F\u00e4rskost<\/li>\n<li>Sojamj\u00f6lk<\/li>\n<\/ul>\n<h3><strong>Detta kan du \u00e4ta:<\/strong><\/h3>\n<ul>\n<li>Laktosfria produkter<\/li>\n<li>Mandelmj\u00f6lk<\/li>\n<li>Kokosmj\u00f6lk<\/li>\n<li>Rismj\u00f6lk<\/li>\n<li>Feta<\/li>\n<li>Halloumi<\/li>\n<li>Mozzarella<\/li>\n<li>Sm\u00f6r<\/li>\n<li>Havremj\u00f6lk (max 3 dl)<\/li>\n<\/ul>\n<h2>Fruktos<\/h2>\n<h3><strong>Undvik f\u00f6ljande livsmedel med fruktos:<\/strong><\/h3>\n<ul>\n<li>\u00c4pple<\/li>\n<li>P\u00e4ron<\/li>\n<li>Vattenmelon<\/li>\n<li>Aprikos<\/li>\n<li>Persika<\/li>\n<li>Nektarin<\/li>\n<li>Mango<\/li>\n<li>Honung<\/li>\n<li>Fruktjuice<\/li>\n<li>Fruktsallad<\/li>\n<li>Torkad frukt<\/li>\n<\/ul>\n<h3><strong>Detta kan du \u00e4ta:<\/strong><\/h3>\n<ul>\n<li>Apelsin<\/li>\n<li>Ananas<\/li>\n<li>Citron<\/li>\n<li>Bl\u00e5b\u00e4r<\/li>\n<li>Hallon<\/li>\n<li>Kiwi<\/li>\n<li>Mandarin<\/li>\n<li>Granat\u00e4pple<\/li>\n<li>Jordgubbar<\/li>\n<li>Banan (inte \u00f6vermogen)<\/li>\n<\/ul>\n<h2>Sockeralkoholer (s\u00f6tningsmedel)<\/h2>\n<h3><strong>Undvik f\u00f6ljande livsmedel med sockeralkoholer:<\/strong><\/h3>\n<ul>\n<li>Avokado<\/li>\n<li>Blomk\u00e5l<\/li>\n<li>Svamp<\/li>\n<li>Majs<\/li>\n<li>Socker\u00e4rtor<\/li>\n<li>Erytriol<\/li>\n<li>Glycerol<\/li>\n<li>Mannitol<\/li>\n<li>Maltitol<\/li>\n<li>Sorbitol<\/li>\n<li>Xylitol<\/li>\n<li>Sukrin<\/li>\n<li>Isomalt<\/li>\n<\/ul>\n<h3><strong>Detta kan du \u00e4ta:<\/strong><\/h3>\n<ul>\n<li>Aspartam<\/li>\n<li>Dextros<\/li>\n<li>Glukos<\/li>\n<li>Socker<\/li>\n<li>Stevia<\/li>\n<li>Sukralos<\/li>\n<\/ul>\n<p>Det finns \u00e4ven olika hj\u00e4lpmedel och tillskott p\u00e5 apoteken som du kan testa. T.ex. <a href=\"https:\/\/octean.se\/varumarken\/detoxner\/\" target=\"_blank\" rel=\"noopener\" class=\"broken_link\">Detoxner<\/a> som \u00e4r en naturlig behandling mot IBS. Mer info om vad IBS \u00e4r och vilka symptom som \u00e4r vanliga hittar du p\u00e5 <a href=\"https:\/\/www.1177.se\/sjukdomar--besvar\/mage-och-tarm\/tarmbesvar\/ibs--kanslig-tarm\/\" target=\"_blank\" rel=\"noopener\">1177.<\/a><\/p>\n<div class=\"entry-content\">\n<p><strong>Missa inte att kolla in p\u00e5 v\u00e5r stora lista med\u00a0<a href=\"https:\/\/ingmar.app\/blogg\/middagstips-barn-lista-med-vardagsmat-for-barnfamiljer\/\">Middagstips<\/a>\u00a0f\u00f6r barnfamiljer. Vill du f\u00e5 mer kontinuerlig inspiration och tips av andra barnfamiljer s\u00e5 g\u00e5 d\u00e5 med i v\u00e5r Facebookgrupp:\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/middagstipsbarn\" target=\"_blank\" rel=\"noopener\" class=\"broken_link\">Middagstips barn<\/a><\/strong><\/p>\n<p><a href=\"https:\/\/ingmar.app\/\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"alignnone wp-image-56314 size-large\" src=\"https:\/\/ingmar.app\/blogg\/wp-content\/uploads\/2020\/12\/Receptet-hittar-du-a\u0308ven-i-appen-Ingmar-1024x768.jpg\" sizes=\"(max-width: 610px) 100vw, 610px\" srcset=\"https:\/\/ingmar.app\/blogg\/wp-content\/uploads\/2020\/12\/Receptet-hittar-du-a\u0308ven-i-appen-Ingmar-1024x768.jpg 1024w, https:\/\/ingmar.app\/blogg\/wp-content\/uploads\/2020\/12\/Receptet-hittar-du-a\u0308ven-i-appen-Ingmar-300x225.jpg 300w, https:\/\/ingmar.app\/blogg\/wp-content\/uploads\/2020\/12\/Receptet-hittar-du-a\u0308ven-i-appen-Ingmar-768x576.jpg 768w, https:\/\/ingmar.app\/blogg\/wp-content\/uploads\/2020\/12\/Receptet-hittar-du-a\u0308ven-i-appen-Ingmar-1536x1152.jpg 1536w, https:\/\/ingmar.app\/blogg\/wp-content\/uploads\/2020\/12\/Receptet-hittar-du-a\u0308ven-i-appen-Ingmar-500x375.jpg 500w, https:\/\/ingmar.app\/blogg\/wp-content\/uploads\/2020\/12\/Receptet-hittar-du-a\u0308ven-i-appen-Ingmar.jpg 1600w\" alt=\"Receptet hittar du a\u0308ven i appen Ingmar\" width=\"1024\" height=\"768\" data-pin-title=\"Spansk tortilla \u2013 Potatisomelett som \u00e4r Spaniens nationalr\u00e4tt\" \/><\/a><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>IBS \u00e4r en f\u00f6rkortning av engelskans irritable bowel syndrome, och betyder ungef\u00e4r l\u00e4ttretbar eller \u00f6verk\u00e4nslig tarm. Det kallas ocks\u00e5 f\u00f6r kolon irritabile och funktionella tarmbesv\u00e4r. FODMAP kostbehandling f\u00f6r IBS FODMAP \u00e4r en kostbehandling du kan g\u00f6ra sj\u00e4lv hemma f\u00f6r att minska dina IBS-symptom. Det \u00e4r kort och gott en lista \u00f6ver livsmedel som du b\u00f6r&#8230;<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/ingmar.app\/blogg\/fodmap\/\">L\u00e4s mer<\/a><\/p>\n","protected":false},"author":30,"featured_media":58227,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[772,4],"tags":[],"class_list":{"0":"post-58206","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lista","8":"category-rubrik","9":"entry"},"jetpack_featured_media_url":"https:\/\/ingmar.app\/blogg\/wp-content\/uploads\/2021\/09\/ibs.jpg","jetpack-related-posts":[{"id":48179,"url":"https:\/\/ingmar.app\/blogg\/tips-for-att-minska-matsvinnet-i-hushallen\/","url_meta":{"origin":58206,"position":0},"title":"8 tips f\u00f6r att minska matsvinnet i hush\u00e5llen","date":"August 7, 2021","format":false,"excerpt":"Hush\u00e5llen st\u00e5r f\u00f6r ca 70% av allt matsvinn och kan d\u00e4rmed g\u00f6ra st\u00f6rst skillnad, men samtidigt sv\u00e5rast att \u00e5tg\u00e4rda iom att det handlar om beteendef\u00f6r\u00e4ndring hos miljontals hush\u00e5ll. Vill du ha mer bakgrund och fakta kring matsvinn s\u00e5 titta p\u00e5 v\u00e5r stora sammanst\u00e4llning om matsvinn. Och l\u00e4s g\u00e4rna ocks\u00e5 v\u00e5r\u2026","rel":"","context":"In &quot;Matsvinn&quot;","img":{"alt_text":"8 tips fo\u00cc\u0088r att minska matsvinn i husha\u00cc\u008allet","src":"https:\/\/i0.wp.com\/ingmar.app\/blogg\/wp-content\/uploads\/2021\/08\/8-tips-fo\u00cc\u0088r-att-minska-matsvinn-i-husha\u00cc\u008allet.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":48183,"url":"https:\/\/ingmar.app\/blogg\/losningar-mot-matsvinnet\/","url_meta":{"origin":58206,"position":1},"title":"L\u00f6sningar mot matsvinnet","date":"August 2, 2021","format":false,"excerpt":"I detta blogginl\u00e4gg har vi f\u00f6rs\u00f6kt att samla alla m\u00f6jliga l\u00f6sningar f\u00f6r att motverka eller hantera matsvinn. Vi har \u00e4ven gjort en karta \u00f6ver vilka bolag i norden som har l\u00f6sningar som kan minska matsvinnet (uppdaterat 13 aug 2021). I ett tidigare inl\u00e4gg gick vi igenom allt m\u00f6jligt kring matsvinnet,\u2026","rel":"","context":"In &quot;Matsvinn&quot;","img":{"alt_text":"Nordic food waste solutions landscape cover","src":"https:\/\/i0.wp.com\/ingmar.app\/blogg\/wp-content\/uploads\/2021\/08\/Nordic-food-waste-solutions-landscape-cover.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":56352,"url":"https:\/\/ingmar.app\/blogg\/matsvinn\/","url_meta":{"origin":58206,"position":2},"title":"Matsvinn &#8211; den stora guiden","date":"July 12, 2021","format":false,"excerpt":"Vad \u00e4r matsvinn? Definitionen av matsvinn \u00e4r: Mat som framst\u00e4lls i syfte att \u00e4tas av m\u00e4nniskor, men som av olika anledningar inte \u00e4ts I svinnet ing\u00e5r endast det som kan undvikas att sl\u00e4ngas, allts\u00e5 inte matavfall som t.ex. ben (se beskrivning nedan matsvinn vs matavfall). Matsvinn definieras olika beroende p\u00e5\u2026","rel":"","context":"In &quot;Matsvinn&quot;","img":{"alt_text":"Matsvinn - den stora guiden","src":"https:\/\/i0.wp.com\/ingmar.app\/blogg\/wp-content\/uploads\/2021\/07\/Matsvinn-den-stora-guiden.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":59603,"url":"https:\/\/ingmar.app\/blogg\/blw-metoden-blw-mat-och-recept\/","url_meta":{"origin":58206,"position":3},"title":"BLW-metoden &#8211; BLW mat och recept","date":"November 10, 2021","format":false,"excerpt":"Baby Led Weaning eller som det ofta f\u00f6rkortas BLW. Detta skulle man kunna f\u00f6rklara som barnstyrd avv\u00e4njning. Men jag tycker det \u00e4r b\u00e4ttre att s\u00e4ga, barnstyrd matintroduktion f\u00f6r sm\u00e5 barn. Men vad \u00e4r egentligen BLW, beh\u00f6ver man verkligen en metod f\u00f6r detta att introducera fast f\u00f6da f\u00f6r barnet? Vad finns\u2026","rel":"","context":"In &quot;Senaste&quot;","img":{"alt_text":"Baby led weaning","src":"https:\/\/i0.wp.com\/ingmar.app\/blogg\/wp-content\/uploads\/2021\/10\/Baby-led-weaning.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":3985,"url":"https:\/\/ingmar.app\/blogg\/sokmotoroptimering-seo-for-matbloggare\/","url_meta":{"origin":58206,"position":4},"title":"S\u00f6kmotoroptimering f\u00f6r matbloggare &#8211; stora SEO guiden","date":"March 17, 2021","format":false,"excerpt":"Du driver antagligen ocks\u00e5 en matblogg och har f\u00f6rmodligen redan insett potentialen av att jobba med s\u00f6kmotoroptimering (p\u00e5 engelska SEO = Search Engine Optimization) f\u00f6r att \u00f6ka trafiken till din sida. SEO \u00e4r vanligtvis en av de viktigaste k\u00e4llorna du har f\u00f6r trafik om du har haft din matblogg ett\u2026","rel":"","context":"In &quot;Bloggtips&quot;","img":{"alt_text":"So\u0308kmotoroptimering fo\u0308r matbloggare - den stora SEO guiden","src":"https:\/\/i0.wp.com\/ingmar.app\/blogg\/wp-content\/uploads\/2021\/03\/So\u0308kmotoroptimering-fo\u0308r-matbloggare-den-stora-SEO-guiden.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":55959,"url":"https:\/\/ingmar.app\/blogg\/veckomatsedel-mall-for-din-veckomeny\/","url_meta":{"origin":58206,"position":5},"title":"Veckomatsedel mall f\u00f6r din veckomeny","date":"May 4, 2021","format":false,"excerpt":"Att g\u00f6ra en veckomatsedel eller veckomeny \u00e4r det n\u00e4ra 1\/3 av alla familjer i Sverige som g\u00f6r. Men hur man tar fram ett matschema \/ matsedel \u00f6ver veckan skiljer sig s\u00e5klart en hel del. Och hur allas veckoschema ser ut skiljer sig ocks\u00e5 en hel del \u00e5t. Dom flesta g\u00f6r\u2026","rel":"","context":"In &quot;Senaste&quot;","img":{"alt_text":"Veckomatsedel mall","src":"https:\/\/i0.wp.com\/ingmar.app\/blogg\/wp-content\/uploads\/2021\/04\/Veckomatsedel-mall.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/ingmar.app\/blogg\/wp-json\/wp\/v2\/posts\/58206","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ingmar.app\/blogg\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ingmar.app\/blogg\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ingmar.app\/blogg\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/ingmar.app\/blogg\/wp-json\/wp\/v2\/comments?post=58206"}],"version-history":[{"count":11,"href":"https:\/\/ingmar.app\/blogg\/wp-json\/wp\/v2\/posts\/58206\/revisions"}],"predecessor-version":[{"id":59460,"href":"https:\/\/ingmar.app\/blogg\/wp-json\/wp\/v2\/posts\/58206\/revisions\/59460"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ingmar.app\/blogg\/wp-json\/wp\/v2\/media\/58227"}],"wp:attachment":[{"href":"https:\/\/ingmar.app\/blogg\/wp-json\/wp\/v2\/media?parent=58206"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ingmar.app\/blogg\/wp-json\/wp\/v2\/categories?post=58206"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ingmar.app\/blogg\/wp-json\/wp\/v2\/tags?post=58206"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}