About Low FODMAP Diets
FODMAP stands for Fermentable- Oligosaccharides, Disaccharides, Monosaccharides, And P These are different types of carbohydrates (sugars) found in a variety of foods we eat.
FODMAPs are poorly absorbed in the small intestines and for some people may cause gastrointestinal symptoms after eating. Symptoms may include abdominal pain, cramping, bloating, gas, belching, nausea, and/or diarrhea.
Foods that trigger symptoms vary from person to person. A low FODMAP diet is a food elimination diet to identify which foods trigger your symptoms and which foods are tolerated. You may find that eliminating some FODMAPs completely from your diet relieves your symptoms while others you can tolerate at reduced amounts.
How to Follow a Low FODMAP Diet
Step 1: Eliminate ALL High FODMAP foods from your diet for approximately 2-6 weeks. Eat only foods that are considered Low in FODMAPs. It may take a few days or weeks for symptoms to improve.
Step 2: Reintroduce 1 FODMAP group at a time. Choose a food in one of the sub-groups to eat for 3-4 days while monitoring for any recurrence of symptoms. Start with only eating a small amount and then if tolerated increase serving size with each consecutive day to determine the amount you are able to tolerate. It maybe helpful to keep a food diary. You can try reintroducing different foods within that specific FODMAP group the same way or move on to a different FODMAP sub-group after that time.
Step 3: After testing all sub-groups you may then start eating all well tolerated foods while eliminating or restricting the ones that trigger your symptoms.
Low-FODMAP Diet Guielines
Foods to EAT
banana, blueberry, boysenberry, cantaloupe, cranberry, durian, grapes, grapefruit, honeydew melon, kiwi, lemon, lime, mandarin, oranges, passionfruit, pawpaw, raspberry, rhubarb, rock melon, star anise, strawberry, tangelo
alfalfa, bamboo shoots, bean shoots, bok choy, carrot, celery, choko, choy sum, endive, ginger, green beans, lettuce, olives, parsnip, potato, pumpkin, red capsicum, bell pepper, silver beet, spinach, swede, sweet potato, taro, tomato, turnip, yam, zucchini
gluten-free bread, gluten-free cereal, spelt bread, rice, oats, polenta, arrowroot, millet, psyllium, quinoa, sorgum, tapioca
lactose-free milk, oat milk, rice milk, soy milk, hard cheeses, brie cheese, camembert cheese, lactose-free yogurt,
Ice cream substitutes:
sugar, glucose, artificial sweeteners not ending in “-ol”, golden syrup, maple syrup, molasses, treacle
basil, chili, coriander, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary, thyme
Foods to ELIMINATE
apple, mango, nashi, pear, canned fruit, watermelon
high fructose corn syrup, fructose
concentrated fruit sources, large servings of fruit, dried fruit, fruit juices, honey, fruisana
milk from cows, milk from sheep, milk from goats, custard, ice cream, yogurt
soft unripened cheeses, cottage cheese, cream cheese, mascarpone, ricotta
artichoke, onion, asparagus, okra, beetroot, broccoli, brussel sprouts, cabbage, fennel, eggplant, garlic, leek, shallots, spring onion
large amounts amounts of bread, cookies, crackers, couscous, pastas, wheat and rye cereals
custard apple, persimmon, watermelon
chicory, dandelion, inulin, pistachio
baked beans, chickpeas, kidney beans, lentils, soy beans
apple, apricot, avocado, blackberry, cherry, longon, lychee, nashi, nectarine, peach, pear, plum, prune, watermelon
cauliflower, green capsicum, bell pepper, mushrooms, sweet corn
sorbitol, maltitol, mannitol, isomalt, xylitol