Low FODMAP diet
FODMAPs are Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These are sugars that are found in fruits, dairy products, vegetables and as artificial sweeteners. They can trigger IBS symptoms in some people.
FODMAPs are usually poorly absorbed and are osmotically active, which means they draw water into the bowel and therefore distend the gut. They are rapidly fermented by gut bacteria, which causes an increase in intestinal gas and further gut distension. Symptoms occur when the gut is more sensitive to gas production or the balance of bacteria is not ideal such as in small intestinal bacterial overgrowth.
Reducing FODMAPs in the diet is effective in 75% of IBS patients. The table below lists foods high in FODMAPs and some alternatives.
|
FODMAP |
Foods to avoid |
Foods to eat |
|
Fructose (monosaccharide) |
Fruit: Apples, pears, nashi pears, clingstone peaches, mango, sugar snap peas, watermelon, tinned fruit in natural juice Sweeteners: honey, fructose/High fructose corn syrup (HFCS) as sweetener, fruit juices |
Banana, blueberries, carambola, durian, grapefruit, grape, honeydew, kiwifruit, lemon, lime, mandarin, orange, passionfruit, paw paw, raspberry, rockmelon, strawberry, tangelo Sweeteners: maple syrup, golden syrup, sugar, |
|
Lactose (disaccharide) |
Cow, goat, sheep milk Ice cream, yoghurt Fresh cheeses eg ricotta/cottage |
Rice/oat milk Coconut “yoghurt”, gelati, sorbet Aged cheeses eg parmesan, cheddar, brie, camembert Butter |
|
Oligosaccharides |
Vegetables: Artichokes, asparagus, beetroot, brussel sprouts, broccoli, cabbage, fennel, garlic, leeks, okra, onions, peas, shallots Cereals: wheat and rye in large quantities Legumes: kidney beans, chick peas, lentils, baked beans Fruits: watermelon, custard apples, white peaches, rambutan, persimmon. |
Vegetables: bamboo, bok coy, carrot, celery, capsicum, choko, corn, eggplant, green beans, lettuce, chives, parsnip, pumpkins, silverbeet, spring onion greens, tomato |
|
Polyols |
Fruits: apples, apricots, cherries, longon, lychee, nashi pears, nectarine, pears, peaches, plums, prunes, watermelon Vegetables: avocado, cauliflower, mushrooms, snow peas Sweeteners: sorbitol (420), mannitol (421), xylitol (967), maltilol (965), isomalt (953) |
Banana, blueberries, carambola, durian, grapefruit, grape, honeydew, kiwifruit, lemon, lime, mandarin, orange, passionfruit, paw paw, raspberry, rockmelon, strawberry, tangelo Sweeteners: maple syrup, golden syrup, sugar,
|
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