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FODMAPS diet as promised (long)
  • FODMAPS diet as promised (long)   #135505   5y  4,344  
     Date: 7/24/2011 6:51:52 PM   ( 5y ago )   Hits:   4344
    Ok, like I said to Jax, this is the list of the diet I am going by right now. This may not be the right diet for you if you don't have malabsorption problems. If you have problems with lactose, fruits, beans, and wheat products, you may want to research this diet more. I did not write this list, it was posted on another forum. The credits are at the bottom. As far as I can tell, this is the newest version of the diet (they are still researching this so don't know all the foods allowable). THis is an outline. There are some things on this list I cannot tolerate either. See for yourself:

    What are FODMAP’s?

    • Fructose (Monosaccharide):
    A single Sugar found in all fruit & other foods.
    A Fructose Breathe Test determines whether you have fructose intolerance.
    The test measures the production of methane or hydrogen produced by bacteria in the large intestine.

    • Lactose (Disaccharide):
    A Sugar which naturally occurs in milk products.
    A Lactose Breathe Test determines whether you have lactose intolerance.
    The test measures the production of methane or hydrogen produced by bacteria in the large intestine.

    • Fructans:
    These are a chain molecule (a fructose chain with glucose as a final molecule).
    Main sources are wheat products, & some vegetables (onion & others).

    There is no gas test to determine fructan intolerance, other than by an elimination trial.


    • Isolmalt, Xylitol, Maltitol, Sorbitol, & Mannitol (Polyols):
    They include sugar alcohols, occurring in some fruits & vegetables and many “sugar free”, “low carb”, “diet”, & “artificial sweetener” products.
    Look for additives such as sorbitol (420), mannitol (421), isomalt (953), & xylitol (967).
    There is no test for intolerance to these, but excessive consumption has a laxative affect which can worsen your condition & symptoms.


    • Galacto-Oligosaccarides (GOS):
    They include legumes such as baked beans, lentils, & chick peas. These have chains of Galactose which end in fructose & glucose.

    )))))))))))))))))))))))))))))))))))))
    FRUITS TO AVOID:

    Excess Fructose fruit:
    Apple
    Mango
    Nashi fruit
    Pear
    Persimmon
    Rambutan
    Watermelon

    Excess Fructan fruit:
    Persimmon
    Rambutan
    Watermelon

    Excess Polyol fruit:
    Apple
    Apricot
    Avocado
    Blackberries
    Cherries
    Longon
    Lychee
    Nashi Fruit
    Nectarine
    Peach
    Pear
    Plum
    Prune
    Watermelon

    SUITABLE FRUITS:

    Banana
    Blueberries
    Boysenberry
    Canteloupe
    Star fruit
    Cranberry
    Durian
    Grapes
    Grapefruit
    Honeydew melon
    Kiwi
    Lemon
    Lime
    Mandarin
    Orange
    Passionfruit
    Paw paw
    Pineapple
    Raspberry
    Rhubarb
    Strawberry
    Tangelo

    Suitable dried fruits:

    Banana chips
    Cranberries
    Currants
    Paw paw
    Pineapple
    Sultanas
    Raisins

    Special notes on fruit:

    Limit intake of suitable fruits to one serve per meal.
    e.g. One whole banana or orange.
    Third to half a glass of suitable juice.
    Small handful of berries or grapes.
    Small amount of suitable dried fruit (e.g. 10 sultanas).

    VEGETABLES TO AVOID:
    Sweet corn, cauliflower, bell pepper/capsicum(green), eggplant, & broccoli
    Excess Fructose vegetables:
    Sugar snap peas

    Excess Fructan vegetables:
    Asparagus
    Beetroot
    Broccoli
    Brussel Sprouts
    Cabbage
    Chicory
    Dandelion leaves
    Eggplant
    Fennel
    Garlic
    Leek
    Legumes
    Okra
    Onion (brown, white, & Spanish)
    Peas
    Radicchio lettuce
    Shallot
    Spring onion

    Excess Polyol vegetables:
    Avocado
    Capsicum (bell pepper) green
    Cauliflower
    Corn (sweet)
    Mushrooms
    Snow peas

    SUITABLE VEGETABLES:

    Alfalfa
    Artichokes (Globe & Jerusalem)
    Bamboo shoots
    Bean shoots
    Bok choy
    Capsicum (bell pepper) red.
    Carrot
    Celery
    Chives
    Choy sum
    Cucumber
    Endive
    Ginger
    Lettuce
    Marrow
    Olives
    Parsnip
    Potato
    Pumpkin
    Silverbeet
    Spinach
    Squash (summer) yellow
    Swede
    Sweet potato
    Taro
    Tomato
    Turnip
    Yam
    Zucchini

    Special notes on vegetables:

    Onion is one of the greatest contributors to IBS. Strict avoidance is recommended.

    Avoid:
    • Onion (brown, white & Spanish).
    • Onion powder
    • White section of spring onion.
    • Leeks.
    • Shallots.
    • Garlic.

    There is undeclared onion hidden in many processed foods including, chicken salt, vegetable salt, vegetable powder, dehydrated vegetables, stocks, gravies, soups, marinades, & sauces.

    Alternatives:
    • •Asafoetida powder (* contains gluten).
    • Fresh & dried ginger, coriander, basil, lemongrass, chili, mint, parsley, marjoram, oregano, thyme, rosemary & others.

    PROBLEM WHEAT & Rye products: updated 07/03/11

    Bread (white, wholemeal, multigrain, sourdough, pita, & many rye)
    Pasta & noodles (regular, two minute, spelt, egg noodles, hokkien & udon)
    Breakfast cereals (containing wheat, excess dried fruit &/or fruit juice).
    Savoury biscuits (wheat based)
    Cakes & baked goods (wheat based)
    Sweet biscuits (wheat based)
    Pastry & breadcrumbs (wheat flour made)
    Others (semolina, couscous, bulger)

    ALTERNATIVES to WHEAT Grains:

    Rice
    Corn (not sweet corn)
    Potato
    Amaranth
    Tapioca
    Quinoa
    Millet
    Sorgum
    Buckwheat
    Arrowroot
    Sago

    ALTERNATIVES to WHEAT Products:

    Gluten free bread, 100% spelt bread, wheat free rye.
    Gluten free pasta, rice noodles, wheat free buckwheat noodles.
    Porridge, wheat free muesli, rice bubbles, corn flakes, & gluten free cereals.
    Corn thins, rice cakes & crackers, gluten free crackers, ryvitas, & rye cruskits.
    Gluten free cakes, flourless cakes.
    Gluten free biscuits.
    Gluten free pastry mixes, & bread crumbs, polenta, cornflake crumbs.
    Buckwheat, polenta, millet, sorghum, sago, tapioca, rice, & corn flours.

    Special notes on Wheat:

    • Wheat free Rye is tolerable for most (assess individually).
    • Small amounts of wheat, such as breadcrumbs, may be tolerable (assess individually).
    • Those with diagnosed Coeliac disease should eliminate gluten from their diet.
    • Gluten free foods do not contain wheat, rye oats & barley.
    o A low FODMAP diet allows oats & barley.
    • Trace amounts of wheat ingredients such as soy sauce should not be a problem.
    • Many wheat derived products such as wheat starch, wheat thickeners, wheat maltodextrin, wheat dextrin, wheat dextrose, wheat glucose, & wheat color caramel are fructan free glucose chains & should be safe to eat.

    OTHER FODMAPs FOODS (containing, FRUCTOSE &/or Fructans) to AVOID: updated 07/03/11

    • Honey
    • Corn syrups
    • Corn syrup solids
    • Fruisana
    • Chickory
    • Dandelion tea
    • Inulin
    • Artificial sweeteners (see GOS)
    • Sugar free or low carb sweets, mints, gums, & dairy desserts.
    • Baked beans, lentils, & chick peas

    Alternatives:

    • Golden syrup
    • Treacle
    • Molasses
    • Maple syrup
    • White, brown, raw & castor sugar (sucrose) eaten in moderation.
    • Tea, coffee, & herbal teas
    • Nuts & seeds (moderation)
    • Rice bran.
    • Suitable sweeteners (nutrasweet, sucralose, aspartame, stevia, saccharine, tic tacs, minties, regular gum).

    Special comments:

    • Limit alcohol intake.
    • Avoid alcohol which is high in indigestible carbohydrate, such as beer.
    • Clear spirits such as Vodka & Gin with water/soda flavored with fresh suitable fruit in moderation is preferable.
    • Drink plenty of water.
    • Eat in moderation.
    • Chew your food well.
    • Limit processed foods (hidden FODMAPs & irritants).
    • Limit or avoid processed meats ((hidden FODMAPs & irritants).
    • Fresh fruit, vegetables, & whole meats/fish are best.

    Another source for diet:
    (http://www.healingwell.com/community/default.aspx?f=38&m=998680)
    I took this off of an IBS forum and the original poster was "Common Response". YOu can private message me if you want but everything is laid out above pretty much. Thanks.
     
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