The FODMAP Diet promoting gastrointestinal gastr ointestinal health with diet
What are FODMAPs? FODMAP is the acronym for
Fermentable Oligo-, Di- and Monosaccharides, and Polyols
FODMAPs are a type of carbohydrate (or “sugar”) found in certain foods that are not easily absorbed by the bowel.
The information presented here is a compilation of data from a variety of sources. It is intended for informational purposes only. You should work / consult with your gastroenterologist and a registered dietician to ensure you maintain a healthy, well-balanced, nutritious diet. The FODMAP diet is NOT for weight loss, but for the dietary management of many gastrointestinal issues (e.g., those commonly associated with IBS).
The bad news … foods to avoid
Fructose (fruits, honey, high fructose corn syrup [HFCS], etc) Lactose (dairy) Fructans (wheat, onion, garlic, etc) [fructans are also known as inulin] Galactans (beans, lentils, legumes such as soy, etc) Polyols (sweeteners containing sorbitol, mannitol, xylitol, maltitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc)
SOURCE: Digestive Health Center at Stanford Hospital and Clinics
The good news … foods to eat (by food group) FOOD GROUP
FOODS TO EAT
Beef, chicken, lamb, pork, organ meats Meats, Poultry, Fish, Eggs
Some fresh sausage * Canned tuna, fish, shellfish Eggs, egg whites, egg substitute
FOODS TO AVOID
Foods made with high FODMAP fruit, high fructose corn syrup, (HFCS), gluten, milk/whey, garlic or onion
Some cold cuts * * Many fresh sausages and commercial cold cuts contain HFCS, gluten, milk/whey, onion and / or garlic. Be sure to carefully read the product packaging to avoid these common FODMAP triggers. Learn more …
The good news … foods to eat (by food group) FOOD GROUP
Dairy
FOODS TO EAT
FOODS TO AVOID
Lactose free milk and Nondairy creamers
Milk from cow, sheep or goat, including buttermilk
Lactose free yogurt
Regular yogurt
Hard cheeses * (e.g. sharp cheddar, parmesan, fontina, asiago, brie)
Soft cheeses, cream cheese, sour cream
Lactose free cottage cheese
Regular cottage cheese
Sherbet or sorbet (that doesn’t contain HFCS, dairy or gluten)
Ice cream, whipped cream, sweetened condensed milk
Non-dairy butte substitute
Butter and margarine
* Hard cheeses are naturally lactose free.
Learn more …
The good news … foods to eat (by food group) FOOD GROUP
Dairy Alternatives
FOODS TO EAT
FOODS TO AVOID
Almond milk
Coconut milk (possibly)
Rice Milk (white rice)*
Rice Milk (brown rice)*
Nuts and Nut butters (most)
Pistachios and cashews
Tofu
Other soy products **
Seeds
Hummus
* Some people react to brown rice; you should learn how this applies to you. ** People have different tolerances to soy products; you should learn how it applies to you. The process involved in making tofu makes it FODMAP friendly. Learn more …
The good news … foods to eat (by food group) FOOD GROUP
FOODS TO EAT
FOODS TO AVOID
Wheat free grains and flours (gluten free) – such as oat, almond, gluten-free all
Any product containing regular white flour (wheatbased), chicory root, inulin, grains containing HFCS, semolina, durum, farina, graham, spelt, bromated, and rye.
purpose flour, tapioca, potato and corn.
Gluten free pretzels & crackers, corn chips, rice cakes Some commercial breakfast cereals Grains
(e.g., Peanut Butter Cap’n Crunch, Rice Krispies, Cream of Rice, Oatmeal, Rice & Corn Chex)
Flour tortillas Most gluten free bread products and Wheat pasta some frozen waffles Rice, quinoa, gluten free pasta, corn tortillas Learn more …
The good news … foods to eat (by food group) FOOD GROUP
Fruits
FOODS TO EAT
FOODS TO AVOID
Bananas, berries, cantaloupe, clementines, grapes, grapefruit, honeydew melon, kiwi, kumquat, lemon, lime, mandarin orange, oranges, passion fruit, pineapple, rhubarb, tangerine
Avocado, apples, applesauce, apricots, dates, canned fruit, cherries, dried fruits, figs, guava, lychee, mango, nectarines, pears, papaya*, peaches, plums, prunes, persimmon, watermelon
* There is conflicting evidence about papaya. If you can’t live without it, test your reaction and keep your fingers crossed that it is not one of your FODMAP triggers. Learn more …
The good news … foods to eat (by food group) FOOD GROUP
Vegetables
FOODS TO EAT
FOODS TO AVOID
Bamboo shoots, bell peppers (orange, red & yellow), bok choy, cucumbers, carrots, celery, corn, eggplant, green beans*, lettuce, leafy greens, pumpkin, potatoes, squash (acorn, butternut, spaghetti, zucchini*, yellow*), sweet potatoes, yams
Artichokes, asparagus, beets, leeks, broccoli, brussel sprouts, cabbage, cauliflower, fresh fennel, mushrooms, okra, onion, peas, snow peas, shallots, summer squash*
* There are mixed reports about zucchini, yellow squash & fresh green beans. If you LOVE them, test your reaction and keep your fingers crossed that it is not one of your FODMAP triggers. Learn more …
The good news … foods to eat (by food group) FOOD GROUP
Condiments & Seasonings
FOODS TO EAT
Most herbs & spices, homemade broth, chives, flaxseed, mayonnaise, oils (canola, coconut, olive, vegetable), pure maple syrup, molasses (made from cane sugar) gluten & HFCS free soy sauce, vinegars (balsamic, red wine, rice, white wine, white distilled)
FOODS TO AVOID
HFCS, agave, artificial sweeteners, chutneys*, coconut**, commercial broths, commercial fruit spreads & salad dressings, garlic, honey, molasses (made from beets), pesto, pickle relish
* Make your own chutney to control the ingredients. ** Not everyone reacts to coconut.
Learn more …
FODMAP Free Living … the bottom line
Researchers suggest that approximately 75% of IBS sufferers can manage, or even eliminate, their symptoms with a FODMAP Free or Low FODMAP diet. Not everyone has the same FODMAP triggers for their IBS symptoms. The FODMAP diet was only developed in 1999 --more research is being conducted all the time to promote our understanding of FODMAP foods.
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Relief could be right around the corner …
The FODMAP diet is confusing & intimidating … learning what to eat, what to avoid and a whole new way of cooking. Be optimistic! FODMAP Free meals CAN BE DELICIOUS! Whatever the level of effort, it’s worth it to reduce or even eliminate your IBS symptoms.
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For great FODMAP Free and low FODMAP recipes, plus more information about the FODMAP diet, visit our website: http://fodmapliving.com