10 recettes compatibles régime FODMAP

par | 13 Déc 2021 | Diètes, Nutrition, Recettes | 1 132 commentaires

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Cristelle de GoodSesame
Cristelle de GoodSesame
Content Designer et responsable éditoriale chez GoodSesame
Découvre dans l’app l’objectif santé « Fodmap » : l’idéal pour se libérer des symptômes gastro-intestinaux associés au syndrome de l’intestin irritable !

Si l’acronyme FODMAP te dit quelque chose, c’est sûrement parce que tu souffres de troubles digestifs que les médecins appellent colopathie fonctionnelle, ou encore syndrome de l’intestin irritable (SII). Et – comme moi – tu dois retourner tout l’internet pour trouver des recettes sans ail, oignon, ni sans aucune autre plante tord-boyaux. Ne cherche plus ! Voici une sélection de 10 recettes pauvres en FODMAP pour soulager ton bidou, même en phase d’élimination.

Qu’est-ce que le régime FODMAP ?

Quand on parle de « régime FODMAP » on sous entend « régime pauvre en FODMAP », ces sucres dont la structure moléculaire complexe les rend difficiles à digérer :

  • Fermentescibles
  • Oligosaccharides
  • Disaccharides
  • Monosaccharides
  • And (et)
  • Polyols

Chez certaines personnes, la pauvre digestion de ces sucres cause de l’inconfort et des douleurs : ballonnements, constipation, diarrhée… Éliminer ces aliments permet donc de soulager ces troubles intestinaux. Mais il serait risqué de définitivement éliminer autant de fruits et légumes, puisqu’il sont source de nombreux nutriments. C’est pourquoi les chercheurs de l’Université Monash en Australie ont mis au point un protocole alimentaire précis ayant pour but de réintégrer progressivement ces végétaux. Pour en savoir plus sur le sujet, tu peux consulter notre article du glossaire dédié au régime FODMAP.

La liste des aliments autorisés dans la première phase – dite d’élimination – est exhaustive et très restrictive. Les repas peuvent vite devenir monotones ; c’est là qu’on  a besoin d’idées recettes pauvres en FODMAP !

Recettes sucrées pauvres en FODMAP

Photo de donuts au chocolat (recette fodmap)

Crédit photo : Tijana Drndarski sur Unsplash

  1. Donuts croustillants chocolat & cacahuètes vegan, sans gluten, sans lactose, pauvre en FODMAPs
  2. Granola choco-noisettes
  3. Gâteau Marbré sans FODMAPs
  4. Choux à la crème chocolat pauvre en FODMAPs, sans Gluten et sans Lactose
  5. Risalamande – dessert traditionnel danois pour Noël (remplacer le lait par une boisson végétale ou du lait sans lactose)

Recettes Salées pauvres en FODMAP

Photo d'un tarte à la tomate (recette fodmap)

Crédit photo : Gemma Evans sur Unsplash

  1. Tarte rustique tomates moutarde sans gluten et sans lait
  2. Salade de quinoa au chou rouge et citron confit
  3. Salade façon rouleaux de printemps
  4. Risotto de sarrasin aux aubergines – sans FODMAPs
  5. Pad thaï au beurre de cacahuète


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[Photo de couverture : Victoria Shes sur Unsplash ]

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