{"id":367,"date":"2025-06-07T12:11:06","date_gmt":"2025-06-07T12:11:06","guid":{"rendered":"https:\/\/neshio.com\/?p=367"},"modified":"2025-07-29T12:14:22","modified_gmt":"2025-07-29T12:14:22","slug":"low-fodmap-taplalkozas-kinek-valo","status":"publish","type":"post","link":"https:\/\/neshio.com\/hu\/low-fodmap-taplalkozas-kinek-valo\/","title":{"rendered":"Alacsony FODMAP di\u00e9ta: Kinek val\u00f3?"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Irrit\u00e1bilis b\u00e9l szindr\u00f3ma, puffadt gyomor &amp; t\u00e1rsai - t\u00e9nyleg seg\u00edt az alacsony FODMAP di\u00e9ta?<\/h2>\n\n\n\n<p>Egyre t\u00f6bb ember szenved em\u00e9szt\u00e9si probl\u00e9m\u00e1kt\u00f3l, p\u00e9ld\u00e1ul puffad\u00e1st\u00f3l, hasi f\u00e1jdalomt\u00f3l vagy irrit\u00e1bilis b\u00e9l szindr\u00f3m\u00e1t\u00f3l. Az egyik olyan t\u00e1pl\u00e1lkoz\u00e1si m\u00f3dszer, amely c\u00e9lzott enyh\u00fcl\u00e9st \u00edg\u00e9r, a <strong>Alacsony FODMAP di\u00e9ta<\/strong>. De mi is van m\u00f6g\u00f6tte pontosan - \u00e9s kinek val\u00f3?<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Mit jelent val\u00f3j\u00e1ban a \"FODMAP\"?<\/h2>\n\n\n\n<p>A FODMAP a k\u00f6vetkez\u0151 r\u00f6vid\u00edt\u00e9se:<br><strong>F<\/strong>erment\u00e1lhat\u00f3<br><strong>O<\/strong>ligoszacharidok<br><strong>D<\/strong>izaccharidok<br><strong>M<\/strong>onoszacharidok<br><strong>A<\/strong>nd<br><strong>P<\/strong>olyole<\/p>\n\n\n\n<p>Ezek a sz\u00e9nhidr\u00e1tok rosszul sz\u00edv\u00f3dnak fel a b\u00e9lben, gyorsan erjednek, \u00e9s g\u00e1z- \u00e9s v\u00edzvisszatart\u00e1st okozhatnak - k\u00fcl\u00f6n\u00f6sen az \u00e9rz\u00e9keny emberekn\u00e9l.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Kinek aj\u00e1nlott a Low FODMAP di\u00e9ta?<\/h2>\n\n\n\n<p>A di\u00e9t\u00e1t eredetileg a Monash Egyetemen (Ausztr\u00e1lia) fejlesztett\u00e9k ki a <strong>Irrit\u00e1bilis b\u00e9l szindr\u00f3ma (IBS)<\/strong> kifejlesztett. Hasznos lehet<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Irrit\u00e1bilis b\u00e9l szindr\u00f3ma (R\u00f3ma IV. krit\u00e9riumai szerint)<\/li>\n\n\n\n<li>Kr\u00f3nikus puffad\u00e1s<\/li>\n\n\n\n<li>V\u00e1ltakoz\u00f3 hasmen\u00e9s\/sz\u00e9kreked\u00e9s<\/li>\n\n\n\n<li>Kisziv\u00e1rg\u00f3 b\u00e9l \/ v\u00e9konyb\u00e9l t\u00falburj\u00e1nz\u00e1s (SIBO)<\/li>\n\n\n\n<li>Tiszt\u00e1zatlan ok\u00fa \u00e9telintoleranci\u00e1k<\/li>\n<\/ul>\n\n\n\n<p>Fontos: A kezel\u00e9s megkezd\u00e9se el\u0151tt orvosi diagn\u00f3zis javasolt.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Mi ker\u00fclend\u0151 az alacsony FODMAP di\u00e9ta sor\u00e1n?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Gazdag FODMAP-forr\u00e1sok:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Frukt\u00f3z<\/strong>M\u00e9z, alma, k\u00f6rte<\/li>\n\n\n\n<li><strong>Lakt\u00f3z<\/strong>Tej, joghurt, kr\u00e9msajt<\/li>\n\n\n\n<li><strong>Frukt\u00e1nok<\/strong>B\u00faza, fokhagyma, hagyma<\/li>\n\n\n\n<li><strong>Galakt\u00e1nok<\/strong>H\u00fcvelyesek<\/li>\n\n\n\n<li><strong>Poliolok<\/strong>Szorbit, xilit, szilva, gomba<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Mit lehet enni alacsony FODMAP-\u00e9rt\u00e9kkel?<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Kateg\u00f3ria<\/strong><\/th><th><strong>Megfelel\u0151 \u00e9lelmiszerek<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Z\u00f6lds\u00e9gek<\/td><td>Cukkini, s\u00e1rgar\u00e9pa, burgonya<\/td><\/tr><tr><td>Gy\u00fcm\u00f6lcs<\/td><td>Ban\u00e1n, bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6k, sz\u0151l\u0151<\/td><\/tr><tr><td>Gabonaf\u00e9l\u00e9k<\/td><td>Rizs, quinoa, zabpehely (glut\u00e9nmentes)<\/td><\/tr><tr><td>Feh\u00e9rjeforr\u00e1sok<\/td><td>Toj\u00e1s, tofu, hal, h\u00fas<\/td><\/tr><tr><td>Tej alternat\u00edv\u00e1k<\/td><td>Mandulatej, lakt\u00f3zmentes term\u00e9kek<\/td><\/tr><tr><td>Olajok \u00e9s zs\u00edrok<\/td><td>Ol\u00edvaolaj, k\u00f3kuszolaj, vaj (lakt\u00f3zmentes)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hogyan m\u0171k\u00f6dik a Low FODMAP di\u00e9ta?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Elimin\u00e1ci\u00f3s f\u00e1zis (kb. 2-6 h\u00e9t)<\/strong><\/h3>\n\n\n\n<p>Minden magas FODMAP-tartalm\u00fa \u00e9lelmiszert k\u00f6vetkezetesen ker\u00fclni kell.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Visszavezet\u00e9si szakasz<\/strong><\/h3>\n\n\n\n<p>A FODMAP-csoportokat egyenk\u00e9nt vizsg\u00e1lj\u00e1k (pl. frukt\u00f3z, lakt\u00f3z), hogy kider\u00fclj\u00f6n, mi az, amit egy\u00e9nileg toler\u00e1lnak.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Hossz\u00fa t\u00e1v\u00fa kiigaz\u00edt\u00e1s<\/strong><\/h3>\n\n\n\n<p>Szem\u00e9lyre szabott t\u00e1pl\u00e1lkoz\u00e1si terv k\u00e9sz\u00edt\u00e9se az eredm\u00e9nyek alapj\u00e1n.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Az alacsony FODMAP-\u00e9rt\u00e9k\u0171 \u00e9trend el\u0151nyei<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kevesebb puffad\u00e1s \u00e9s g\u00f6rcs\u00f6k<\/li>\n\n\n\n<li>Stabilabb sz\u00e9klet\u00fcr\u00edt\u00e9s<\/li>\n\n\n\n<li>T\u00f6bb j\u00f3l\u00e9t \u00e9s \u00e9letmin\u0151s\u00e9g<\/li>\n\n\n\n<li>Egy\u00e9ni betekint\u00e9s a saj\u00e1t toleranci\u00e1dba<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Kritika \u00e9s kih\u00edv\u00e1sok<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nagyon korl\u00e1toz\u00f3, k\u00fcl\u00f6n\u00f6sen az elej\u00e9n<\/li>\n\n\n\n<li>A t\u00e1panyaghi\u00e1ny kock\u00e1zata rossz tervez\u00e9s eset\u00e9n<\/li>\n\n\n\n<li>Nincs di\u00e9ta eg\u00e9szs\u00e9ges emberek sz\u00e1m\u00e1ra vagy orvosi aj\u00e1nl\u00e1s n\u00e9lk\u00fcl.<\/li>\n\n\n\n<li>Komplex \u00e9tkez\u00e9si napl\u00f3 vezet\u00e9se sz\u00fcks\u00e9ges<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">K\u00f6vetkeztet\u00e9s: Az alacsony FODMAP-\u00e9rt\u00e9k\u0171 di\u00e9ta - \u00e9sszer\u0171, de egy\u00e9nre szabott \u00e9trend<\/h2>\n\n\n\n<p>Az alacsony FODMAP di\u00e9ta <strong>Nincs tendencia<\/strong>hanem egy tudom\u00e1nyosan megalapozott megk\u00f6zel\u00edt\u00e9s a funkcion\u00e1lis gyomor-b\u00e9lrendszeri panaszokkal k\u00fczd\u0151 emberek sz\u00e1m\u00e1ra. Ez azonban fegyelmet, tud\u00e1st \u00e9s gyakran szakmai t\u00e1mogat\u00e1st ig\u00e9nyel. Aki helyesen alkalmazza, az \u00e9rezhet\u0151en profit\u00e1lhat bel\u0151le.<\/p>","protected":false},"excerpt":{"rendered":"<p>Irrit\u00e1bilis b\u00e9l szindr\u00f3ma, puffad\u00e1s &amp; co. - t\u00e9nyleg seg\u00edt az alacsony FODMAP di\u00e9ta? Egyre t\u00f6bben szenvednek em\u00e9szt\u00e9si probl\u00e9m\u00e1kt\u00f3l, p\u00e9ld\u00e1ul puffad\u00e1st\u00f3l, hasi f\u00e1jdalomt\u00f3l vagy irrit\u00e1bilis b\u00e9l szindr\u00f3m\u00e1t\u00f3l. Az egyik di\u00e9t\u00e1s m\u00f3dszer, amely c\u00e9lzott enyh\u00fcl\u00e9st \u00edg\u00e9r, a [...]<\/p>","protected":false},"author":2,"featured_media":368,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,10],"tags":[],"class_list":["post-367","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diaeten-ernaehrungsformen","category-ernaehrung"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Low FODMAP Di\u00e4t: F\u00fcr wen sie geeignet ist &amp; wie sie wirkt<\/title>\n<meta name=\"description\" content=\"Low FODMAP bei Reizdarm &amp; Bl\u00e4hbauch: Erfahre, wie die Di\u00e4t funktioniert, f\u00fcr wen sie sinnvoll ist und welche Lebensmittel du meiden oder genie\u00dfen darfst.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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