Low FODMAP Diet - Eliminating FODMAPs
Useful list of foods is provided below. This diet really helps me manage my symptoms.
Date: 10/12/2012 12:38:02 AM ( 9 y ) ... viewed 6964 times
FODMAP stands for:
F - Fermentable
O - oligo-saccharides (galacto-oligosaccharides [GOS] and fructans)
D -Disaccharides (lactose)
M - Monosaccharides (fructose)
P - Polyols (sorbitol and mannitol)
FODMAPs are carbohydrates that are not fully digested in our bodies. They pass through our small intestine to the large bowel where they are fermented by naturally occurring bacteria. This results in the production of gas, and additional fluid being drawn into the bowel. It is this gas and fluid which causes pain in IBS sufferers.
So how do you find out if your IBS is triggered by diet, such as FODMAPs? Your GP can refer you for blood and breath tests. Firstly coeliac and other gut disorders must be ruled out. Then breath tests can be done to see if you are poorly absorbing some carbohydrates like lactose, fructose, mannitol and sorbitol.
FRUITS TO AVOID:
Excess Fructose fruit:
• Nashi fruit
Excess Fructan fruit:
• Custard Apple
• White Peaches
Excess Polyol fruit:
• Nashi Fruit
• Star fruit
• Honeydew melon
• Passion fruit
• Paw paw
Suitable dried fruits (some people are ok with dried fruits, others are not):
• Banana chips
• Cranberries (often are coated in sugar – only eat if not sweetened)
• Paw paw
• Pineapple (often are coated in sugar – only eat if not sweetened)
• Raisins (may not be suitable for everyone…)
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:
Excess Fructose vegetables:
• Sugar snap peas
Excess Fructan vegetables:
• Artichokes (Globe & Jerusalem)
• Asparagus (lower fructans per serve than others listed)
• Beetroot (lower fructans per serve than others listed)
• Brussel Sprouts (lower fructans per serve than others listed)
• Dandelion leaves
• Fennel (lower fructans per serve than others listed)
• Onion (brown, white, & Spanish)
• Peas (lower fructans per serve than others listed)
• Radicchio lettuce
• Spring onion (white section).
Excess Polyol vegetables:
• Snow peas
• Bamboo shoots
• Bean shoots
• Beans (green)
• Bok choy
• Broccoli (not large amounts)
• Celery (not large amounts)
• Choy sum
• Corn (raw corn may bother some people)
• Eggplant (this may be troublesome for some; assess individual tolerance)
• Lettuce (may be ok or not)
• Snow peas (not large amounts)
• Spring onion (green section)
• Squash (this may be troublesome for some; asses individual tolerance)
• Sweet potato (not large amounts)
• Tomato (cherry tomatoes often are moldy – try to avoid)
• Zucchini (this may be troublesome for some; asses individual tolerance)
Special notes on vegetables:
Onion is one of the greatest contributors to IBS. Strict avoidance is recommended.
• 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.
• Green part of spring onion
• Asafoetida powder (* contains gluten).
• Fresh & dried ginger, coriander, basil, lemongrass, chili, mint, parsley, marjoram, oregano, thyme, rosemary & others.
PROBLEM Wheat , Barley and Rye products:
• 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/ barley/rye based)
• Cakes & baked goods (wheat/ barley/rye based)
• Sweet biscuits (wheat/ barley/rye based)
• Pastry & breadcrumbs (wheat flour made)
• Others (semolina, couscous, bulger)
ALTERNATIVES to WHEAT Grains:
• Corn (may bother some people)
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.
• A low FODMAP diet allows oats & corn.
• 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 FODMAP FOODS (containing, FRUCTOSE &/or FRUCTANS) to AVOID:
• Corn syrups
• Corn syrup solids
• Dandelion tea
• Artificial sweeteners (see GOS)
• Sugar free or low carb sweets, mints, gums, & dairy desserts.
• Baked beans, lentils, & chick peas
• Golden syrup
• Maple syrup
• White, brown, raw & castor sugar (sucrose) eaten in moderation.
• Tea, coffee, & herbal teas
• Nuts & seeds (moderation)
• Oat bran
• Rice bran
• Suitable sweeteners (nutrasweet, sucralose, aspartame, stevia, saccharine, tic tacs, minties, regular gum)
• Limit alcohol intake.
• Avoid alcohol which is high in indigestible carbohydrate, such as beer.
• Clear spirits such as Vodka & Gin with water/soda flavoured with fresh suitable fruit in moderation is preferable.
• Avoid sweet and fortified wines.
• 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.
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