What is a Low-FODMAP diet?
What is a low-FODMAP diet?
If you struggle with IBS, you may have been told to follow a Low-FODMAP diet. Some people are susceptible to this and experience painful and embarrassing symptoms such as bloating, abdominal cramps, diarrhea, constipation and fatigue. FODMAP restriction has been found to improve symptoms in people with irritable bowel syndrome (IBS) and other functional gastrointestinal disorders (FGID)
FODMAPs are found in various foods, including fruit and vegetables, grains and cereals, nuts, legumes, lentils, dairy foods and manufactured foods. This makes following the FODMAP diet a little tricky, as you cannot simply guess which foods will be high or low in FODMAPs. A basic understanding of which foods contain FODMAPs makes following the FODMAP diet for your IBS treatment a little more straightforward long term and helps you avoid unwanted symptoms of IBS.
FODMAP is an acronym for types of carbohydrates that most people find hard to digest. The full acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. The low-FODMAP diet temporarily restricts or reduces the intake of these carbohydrates to reduce the symptoms of IBS and digestion issues. Restricting or removing this irritation to your gut allows it to repair itself and can help restore a healthy gut microbiome balance. If your symptoms improve, you can figure out which foods or amounts to limit in the future.
It's important to point out that not all the foods on the list may cause irritation and that sometimes it can be a combination of high FODMAP foods that leads to symptoms of discomfort. Often small amounts of high- FODMAP foods can be tolerated, so reduction rather than elimination is also an option to consider.
The information below is from The Monash University. It's the easiest and most up-to-date way to check what foods are okay and how big your portion size can be. They also have an excellent app for you to download click here.
Foods high in FODMAPS;
Fruit
The main FODMAPs present in fruit are sorbitol and excess fructose. Fruits exceptionally high in excess fructose include apples, pears, mangoes, cherries, figs, pears, watermelon and dried fruit. Fruits rich in sorbitol include apples, blackberries, nashi pears, peaches and plums. Many fruits contain fructose and sorbitol, such as apples, pears and cherries.
Vegetables
The main FODMAPs present in vegetables are fructans and mannitol. Vegetables, particularly in fructans, include artichoke, garlic, leek, onion and spring onion. Vegetables particularly rich in mannitol include mushrooms, cauliflower and snow peas.
Grains and Cereals
The main FODMAPs present in grain and cereal foods are fructans and to a lesser extent, GOS. Grain and cereal foods rich in fructans include wholemeal bread, rye bread, muesli containing wheat, wheat pasta and rye crispbread and Cereals.
Legumes and Pulses
The main FODMAP present in legumes and pulses is GOS. Legumes and pulses are particularly high in GOS, including red kidney beans, split peas, falafels and baked beans.
Dairy foods and alternatives
The main FODMAP present in dairy foods is lactose. Dairy foods that are high in lactose include soft cheeses, milk and yogurt. Many dairy foods, such as butter and cheese, are naturally low in lactose. For this reason, dairy foods are not excluded from a low FODMAP diet.
Many plant-based milk alternatives are also low in FODMAPs, e.g., soy milk (made from soy protein), almond milk and rice milk.
Meat, poultry, and fish
Protein foods such as meats, poultry and fish are naturally free of FODMAPs. However, processed and marinated meats may contain FODMAPs due to the addition of high FODMAP ingredients such as garlic and onion.
Low FODMAP choices include plain cooked meats, poultry, seafood, and eggs, while high FODMAP options include marinated meats, processed meats (e.g., sausage/salami) and meats served with gravy/sauces that may consist of high FODMAP ingredients.
Nuts and seeds
Most seeds are low FODMAP. The main FODMAPs present in nuts are GOS and fructans. High FODMAP nuts include cashews and pistachios, while low FODMAP nuts include macadamias, peanuts and pine nuts.
Sugars and sweeteners
The main FODMAPs present in sugar-sweetened foods and beverages are fructose and sugar polyols (e.g., sorbitol, xylitol, erythritol). Reading the food labels to identify high FODMAP sugars is a good idea, especially on artificially sweetened drinks and confectionery.
High FODMAP sugars include honey, high fructose corn syrup and sugar-free confectionery. Low FODMAP options include dark chocolate, table sugar, maple, and rice malt syrup.
Condiments and sources
Some dips, condiments, sauces and marinades contain garlic and onion. Ask for them separately or on the side if you need clarification on their FODMAP content.
High FODMAP options include garlic / onion-based marinades and sauces and vegetarian mince. Low FODMAP options include barbeque sauce, mayonnaise, soy sauce, chutney, and cranberry juice.
Now for the good news; Low-FODMAP foods
Vegetables
Aubergine/eggplant, beans (green), bok choy, green capsicum (bell pepper), carrot, cucumber, lettuce, potato, zucchini
Fruit
Cantaloupe, kiwi fruit (green), mandarin, orange, pineapple
Dairy and alternatives
Almond milk, brie/camembert cheese, feta cheese, hard cheeses, lactose-free milk, soy milk (made from soy protein)
Protein
Eggs, firm tofu, plain cooked meats/poultry/seafood, tempeh
Breads and cereals
Corn flakes, oats, quinoa flakes, quinoa/rice/corn pasta, rice cakes (plain), sourdough spelt bread, wheat/rye/barley free bread
Sugars, sweeteners and confectionery
Dark chocolate, maple syrup, rice malt syrup, table sugar
Nuts and seeds
Macadamias, peanuts, pumpkin seeds/pepitas, walnuts
