{"id":21993,"date":"2025-06-09T16:22:39","date_gmt":"2025-06-09T14:22:39","guid":{"rendered":"https:\/\/gohealthywithbea.com\/?p=21993"},"modified":"2025-06-09T16:21:15","modified_gmt":"2025-06-09T14:21:15","slug":"le-regime-fodmaps","status":"publish","type":"post","link":"https:\/\/gohealthywithbea.com\/fr\/le-regime-fodmaps\/","title":{"rendered":"Le R\u00e9gime FODMAPs"},"content":{"rendered":"\n<p>En quoi consiste <strong>le r\u00e9gime FODMAPs<\/strong>? Quelle est la liste des aliments interdits? O\u00f9 trouver des recettes sans FODMAPs?<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"1200\" fetchpriority=\"high\" src=\"https:\/\/gohealthywithbea.com\/wp-content\/uploads\/2025\/06\/Le-regime-FODMAPs.jpg\" alt=\"Collage avec divers aliments riches en fodmaps.\" data-skip-lazy class=\"wp-image-23300\" srcset=\"https:\/\/gohealthywithbea.com\/wp-content\/uploads\/2025\/06\/Le-regime-FODMAPs.jpg 1200w, https:\/\/gohealthywithbea.com\/wp-content\/uploads\/2025\/06\/Le-regime-FODMAPs-360x360.jpg 360w, https:\/\/gohealthywithbea.com\/wp-content\/uploads\/2025\/06\/Le-regime-FODMAPs-720x720.jpg 720w, https:\/\/gohealthywithbea.com\/wp-content\/uploads\/2025\/06\/Le-regime-FODMAPs-180x180.jpg 180w, https:\/\/gohealthywithbea.com\/wp-content\/uploads\/2025\/06\/Le-regime-FODMAPs-768x768.jpg 768w, https:\/\/gohealthywithbea.com\/wp-content\/uploads\/2025\/06\/Le-regime-FODMAPs-500x500.jpg 500w, https:\/\/gohealthywithbea.com\/wp-content\/uploads\/2025\/06\/Le-regime-FODMAPs-96x96.jpg 96w, https:\/\/gohealthywithbea.com\/wp-content\/uploads\/2025\/06\/Le-regime-FODMAPs-150x150.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n[feast_advanced_jump_to]\n\n\n<h2 id=\"definition-du-regime-fodmaps-ou-programme-fodmaps\"   class=\"wp-block-heading\">D\u00e9finition du r\u00e9gime FODMAPs ou programme FODMAPs<\/h2>\n\n\n\n<p>Le programme FODMAPs, \u00e9galement appel\u00e9 r\u00e9gime sans FODMAPs ou pauvre en FODMAPs, est un programme mis au point par des chercheurs australiens de l'universit\u00e9 Monash (Dr Sue Shepherd et Dr Peter Gibson) pour les personnes souffrant d'intol\u00e9rances alimentaires et de sympt\u00f4mes du syndrome de l'intestin irritable (SII). Son but est d'apaiser les sympt\u00f4mes digestifs tels que les douleurs abdominales, les ballonnements, flatulences, diarrh\u00e9e, constipation...<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Signification de FODMAP<\/h3>\n\n\n\n<p>C'est un groupe de glucides \u00e0 cha\u00eene courte, fermentescibles et faiblement absorb\u00e9s: c'est-\u00e0-dire que ce sont des sucres qui ne se dig\u00e8rent pas et qui nourrissent les bact\u00e9ries pr\u00e9sentes dans les intestins.<\/p>\n\n\n\n<p>Ces sucres sont d\u00e9sign\u00e9s sous l'acronyme FODMAP qui signifie :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>F<\/strong>ermentescibles - sucres rapidement fragment\u00e9s par les bact\u00e9ries pr\u00e9sentes dans les intestins<br><\/li>\n\n\n\n<li><strong>O<\/strong>ligosaccharides - fructanes et galacto-oligosaccharides (GOS)<br><\/li>\n\n\n\n<li><strong>D<\/strong>isaccharides - lactose<br><\/li>\n\n\n\n<li><strong>M<\/strong>onosaccharides - fructose<br><\/li>\n\n\n\n<li><strong>A<\/strong>nd (\"et\" en anglais)<br><\/li>\n\n\n\n<li><strong>P<\/strong>olyols - sorbitol, mannitol, xylitol et maltitol<\/li>\n<\/ul>\n\n\n\n<p>Ces mots compliqu\u00e9s d\u00e9signent des glucides naturellement pr\u00e9sents dans certains aliments tr\u00e8s sains (certains fruits, l\u00e9gumes, l\u00e9gumineuses, c\u00e9r\u00e9ales...) qui ont du mal \u00e0 \u00eatre dig\u00e9r\u00e9s et qui sont difficilement absorb\u00e9s par l'intestin gr\u00eale. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Objectifs du programme FODMAP<\/h3>\n\n\n\n<p>Ce programme (ou protocole) vise \u00e0 identifier les aliments qui provoquent des troubles digestifs afin de mieux les g\u00e9rer, tout en conservant une alimentation aussi vari\u00e9e et \u00e9quilibr\u00e9e que possible.<\/p>\n\n\n\n<h2 id=\"comment-fonctionne-le-programme-fodmaps\"   class=\"wp-block-heading\"><strong>Comment fonctionne le programme FODMAPs?<\/strong><\/h2>\n\n\n\n<p class=\"has-background\" style=\"background-color:#e4eeee\">Le programme FODMAPs se d\u00e9roule en trois phases: une phase d'\u00e9limination, une phase de r\u00e9introduction et une phase de personnalisation.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La phase d'\u00e9limination<\/h3>\n\n\n\n<p>Pendant cette phase qui dure 6 \u00e0 8 semaines cons\u00e9cutives, on \u00e9vite tous les aliments riches en FODMAPs, jusqu'\u00e0 une diminution marqu\u00e9e des sympt\u00f4mes gastro-intestinaux.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Liste des aliments interdits pendant la phase d'\u00e9limination<\/h4>\n\n\n\n<p><strong>Remarque: <\/strong>certains aliments figurent plusieurs fois dans cette liste car ils contiennent plusieurs types de FODMAPs. <\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Aliments avec fructose en exc\u00e8s<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fruits: pomme, cerise, figue, mangue, nashi, poire, fruits au sirop naturel, tamarillo, past\u00e8que<\/li>\n\n\n\n<li>L\u00e9gumes: asperge, artichaut, pois mange-tout<\/li>\n\n\n\n<li>Autres: miel, sirop de ma\u00efs \u00e0 forte teneur en fructose, fructose, jus de fruits concentr\u00e9s.<\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\">Aliments riches en fructanes<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fruits: nectarine, kaki, tamarillo, past\u00e8que, p\u00eache blanche, cahiman, grenade, ramboutan<\/li>\n\n\n\n<li>L\u00e9gumes: artichaut, topinambour, ail, oignon, oignon vert (la partie blanche), \u00e9chalote, asperge, betterave rouge, brocoli, choux de Bruxelles, fenouil, petits pois, chou fris\u00e9, pois mange-tout, ma\u00efs doux, pissenlit<\/li>\n\n\n\n<li>C\u00e9r\u00e9ales: bl\u00e9, seigle, orge et produits \u00e9labor\u00e9s avec ces c\u00e9r\u00e9ales. <\/li>\n\n\n\n<li>L\u00e9gumineuses: pois chiches, lentilles et toutes les vari\u00e9t\u00e9s de haricots secs<\/li>\n\n\n\n<li>Fruits \u00e0 coque: noix de cajou et pistaches <\/li>\n\n\n\n<li>Boissons: chicor\u00e9e, infusion de pissenlit<\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\">Aliments riches en polyols<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fruits: pomme, abricot, m\u00fbres, p\u00eache, nashi, nectarine, poire, prune, pruneaux, past\u00e8que, avocat, cerises, longanes, litchis<\/li>\n\n\n\n<li>L\u00e9gumes: chou-fleur, champignons, pois mange-tout, c\u00e9leri, patate douce<\/li>\n\n\n\n<li>Additifs alimentaires: sorbitol (E420), mannitol (E421), maltitol (E965), xylitol (E967), isomalt (E953)<\/li>\n\n\n\n<li>Autres: chewing-gums sans sucre, bonbons \u00e0 la menthe sans sucre, bonbons g\u00e9lifi\u00e9s, confiseries, barres \u00e9nerg\u00e9tiques et autres produits contenant les additifs ci-dessus.<\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\">Aliments riches en galacto-oligosaccharides<\/h5>\n\n\n\n<p>L\u00e9gumineuses: pois chiches, haricotas secs (rouges, blancs,borlotti, pinto, navy, de Lima, de Madagascar, azuki), soja, haricots mungo, f\u00e8ves et lentilles. <\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Aliments riches en lactose<\/h5>\n\n\n\n<p>Produits laitiers riches en lactose: lait, yaourts, fromages frais (faisselle, ricotta, fromage blanc et fromages \u00e0 tartiner), produits \u00e9labor\u00e9s avec du lait (cr\u00e8me anglaise, cr\u00e8me p\u00e2tissi\u00e8re, desserts lact\u00e9s, glaces...)<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#e4eeee\">Avoir une alimentation sans lactose ne signifie pas ne plus consommer de produits laitiers. Le lactose (ou sucre du lait) est pr\u00e9sent en plus ou moins grande quantit\u00e9 dans le lait, les yaourts, la cr\u00e8me anglaise, la cr\u00e8me p\u00e2tissi\u00e8re, les desserts lact\u00e9s, les glaces et les fromages frais (faisselle, ricotta, fromage blanc et fromages \u00e0 tartiner). Toutefois, le beurre, la cr\u00e8me, les fromages \u00e0 p\u00e2tes dures (cheddar, parmesan, edam, gouda, gruy\u00e8re, emmental, comt\u00e9...), les fromages \u00e0 p\u00e2tes molles et cro\u00fbtes fleuries (camembert...), les fromages \u00e0 p\u00e2tes persill\u00e9es (bleus) et les fromages \u00e0 p\u00e2tes fil\u00e9es (mozzarella) ne contiennent pratiquement pas de lactose.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Que peut-on manger pendant la phase d'\u00e9limination?<\/h4>\n\n\n\n<p>Pour savoir ce que vous pouvez manger pendant la phase d'\u00e9limination du programme FODMAP, n'h\u00e9sitez pas \u00e0 consulter toutes mes <a href=\"https:\/\/gohealthywithbea.com\/fr\/cat%C3%A9gorie\/recettes\/recettes-sans-fodmaps\/\">recettes sans fodmaps<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La phase de r\u00e9introductions<\/h3>\n\n\n\n<p>Apr\u00e8s avoir suivi la phase d'\u00e9limination (ce qui doit se traduire par une diminution des sympt\u00f4mes), vous pourrez envisager de r\u00e9introduire un \u00e0 un les FODMAPs dans votre alimentation. Ainsi, vous r\u00e9introduirez progressivement et sur une p\u00e9riode de 6 semaines chaque type de FODMAP pour identifier s'ils sont tol\u00e9r\u00e9s ou non.<\/p>\n\n\n\n<p>Pour ce faire, chaque semaine r\u00e9introduisez un seul sous-groupe de FODMAPs \u00e0 la fois. Consommez l'aliment que vous avez r\u00e9introduit au minimum 2 fois au cours de la semaine test et analysez les effets. Commencez les r\u00e9introductions par les polyols (sorbitol puis mannitol) puis le lactose, le fructose, les fructanes et enfin les galacto-oligosaccharides.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<div class=\"wp-block-group has-background\" style=\"background-color:#e4eeee\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Pour r\u00e9introduire dans votre alimentation:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Les polyols: testez 2 abricots frais ou 1 nectarine pour le sorbitol et 40 g de champignons pour le mannitol<\/li>\n\n\n\n<li>Le lactose: testez 25 cl de lait ou 200 g de yaourt<\/li>\n\n\n\n<li>Le fructose: testez 1 mangue ou 1 cuill\u00e8re \u00e0 caf\u00e9 de miel<\/li>\n\n\n\n<li>Les fructanes: testez 2 tranches de pain blanc ou 1 gousse d'ail<\/li>\n\n\n\n<li>Les galacto-oligosaccharides: testez 50 g de lentilles, pois-chiches ou haricots rouges<\/li>\n<\/ul>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">La phase de personnalisation<\/h3>\n\n\n\n<p>Le r\u00e9gime est adapt\u00e9 \u00e0 long terme pour ne restreindre que les FODMAPs probl\u00e9matiques en prenant en compte le fait que la quantit\u00e9 de FODMAPs ing\u00e9r\u00e9e est un \u00e9l\u00e9ment d\u00e9terminant. <\/p>\n\n\n\n<p>En effet, certains aliments peuvent \u00eatre bien tol\u00e9r\u00e9s jusqu'\u00e0 une certaine quantit\u00e9 mais plus tol\u00e9r\u00e9s au-del\u00e0. La notion de quantit\u00e9 acceptable pour chaque aliment est donc primordiale, et est propre \u00e0 chacun et d\u00e9pendra de la composition de l'ensemble du repas, les effets d'un aliment s'ajoutant aux effets des autres.<\/p>\n\n\n\n<h2 id=\"les-autres-recommandations-a-appliquer\"   class=\"wp-block-heading\">Les autres recommandations \u00e0 appliquer <\/h2>\n\n\n\n<p>Certaines habitudes contribuent \u00e0 perturber le syst\u00e8me gastro-intestinal. Veillez donc \u00e0 suivre les conseils suivants:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ne mangez pas plus que de raison<\/li>\n\n\n\n<li>Prenez le temps de bien mastiquer<\/li>\n\n\n\n<li>Mangez dans le calme<\/li>\n\n\n\n<li>Limitez votre consommation de graisses, de caf\u00e9ine et d'alcool<\/li>\n\n\n\n<li>Ne sautez pas de repas<\/li>\n\n\n\n<li>Faites de l'exercice physique<\/li>\n<\/ul>\n\n\n\n<h2 id=\"pour-en-savoir-plus-sur-le-programme-fodmaps\"   class=\"wp-block-heading\">Pour en savoir plus sur le programme FODMAPs<\/h2>\n\n\n\n<p>Voici une liste non exhaustive de livres sur le r\u00e9gime sans FODMAPs.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/amzn.to\/3UDSJY8\" rel=\"nofollow\">Le Programme FODMAPs<\/a> de Dr Sue Shepherd et Dr Peter Gibson. Ce livre \u00e9crit par ceux qui ont mis au point le programme pr\u00e9sente l'ensemble du r\u00e9gime: les bases th\u00e9oriques ainsi que des conseils pratiques et des recettes.<\/li>\n\n\n\n<li><a href=\"https:\/\/amzn.to\/3wsLREU\" rel=\"nofollow\">Je Mange Sans FODMAPs<\/a> de L\u00e9a Zubiria. Ce livre inclut une pr\u00e9sentation du programme ainsi que des recettes et 12 semaines de menus. <\/li>\n<\/ul>\n\n\n\n<p class=\"has-background\" style=\"background-color:#e4eeee\">Cet article est une simple et br\u00e8ve pr\u00e9sentation du r\u00e9gime FODMAPs. Il ne s'agit en aucune fa\u00e7on d'une prescription, ni d'une recommandation.<\/p>\n\n\n\n<p>Je n'ai moi-m\u00eame pas suivi ce programme \u00e0 titre personnel. Toutefois, comme je le dis tr\u00e8s souvent, il est tr\u00e8s int\u00e9ressant de se documenter sur les diff\u00e9rents r\u00e9gimes et protocoles standards comme celui-ci, car ils permettent de comprendre des choses importantes pour notre mieux-\u00eatre. <\/p>\n\n\n\n<p>Je vous encourage donc \u00e0 vous documenter davantage sur les diff\u00e9rents protocoles alimentaires afin de trouver la solution la mieux adapt\u00e9e pour vous. N'h\u00e9sitez pas \u00e0 lire \u00e9galement ma pr\u00e9sentation du <a href=\"https:\/\/gohealthywithbea.com\/fr\/manger-sans-gluten-mode-demploi\/\">r\u00e9gime sans gluten<\/a> ainsi que celle du <a href=\"https:\/\/gohealthywithbea.com\/fr\/le-regime-aip-quest-ce-que-cest\/\">protocole AIP<\/a> qui vise \u00e0 att\u00e9nuer les sympt\u00f4mes li\u00e9s aux maladies auto-immunes et \u00e0 l'inflammation chronique.<\/p>\n\n\n\n<p>Si vous souhaitez en savoir plus sur mon propre parcours sant\u00e9 au naturel, je vous invite \u00e0 lire mon article: <a href=\"https:\/\/gohealthywithbea.com\/fr\/ma-methode-naturelle\/\">Mon traitement naturel pour ma maladie auto-immune<\/a>. Dans cet article, non seulement vous d\u00e9couvrirez mon propre parcours mais \u00e9galement les t\u00e9moignages d'autres personnes qui ont pu constater une am\u00e9lioration de leurs sympt\u00f4mes gr\u00e2ce \u00e0 l'alimentation.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#e4eeee\">Si cet article vous a \u00e9t\u00e9 utile, merci de laisser un commentaire sympa et de le partager! Et suivez-moi sur<strong>\u00a0<a href=\"https:\/\/www.instagram.com\/gohealthywithbea\" target=\"_blank\" rel=\"noreferrer noopener\">Instagram<\/a>,\u00a0<a href=\"https:\/\/www.facebook.com\/gohealthywithb\" target=\"_blank\" rel=\"noreferrer noopener\">Facebook<\/a>\u00a0<\/strong>et<strong>\u00a0<a href=\"https:\/\/www.pinterest.fr\/gohealthywithbea\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pinterest<\/a>.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>En quoi consiste le r\u00e9gime FODMAPs? Quelle est la liste des aliments interdits? O\u00f9 trouver des recettes sans FODMAPs? D\u00e9finition du r\u00e9gime FODMAPs ou programme FODMAPs Le programme FODMAPs, \u00e9galement appel\u00e9 r\u00e9gime sans FODMAPs ou pauvre en FODMAPs, est un programme mis au point par des chercheurs australiens de l'universit\u00e9 Monash (Dr Sue Shepherd et [&hellip;]<\/p>\n","protected":false},"author":178640908,"featured_media":23300,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"1","last_modified_date":"2025-06-09T16:21:15","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":[694394574],"holidays":[],"class_list":{"0":"post-21993","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sante-holistique","8":"entry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Le R\u00e9gime FODMAPs - Go Healthy With Bea<\/title>\n<meta name=\"description\" content=\"Qu&#039;est-ce que le r\u00e9gime FODMAPs ? 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