FODMAP

This isn't a lifelong diet, it is an elimination diet. You eliminate then reintroduce gradually to find intolerances

FODMAP

Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols

 

 

High FODMAPs Foods

Can Cause Symptoms Such as

Gas

Bloating

Stomach Pain

Diarrhea

Constipation

Short-Chained Carbohydrates

Digestion Resistant

Produces Gas and other digestive symptoms

High FODMAP Sensitivity is Very Common among those with IBS

Common FODMAPs Include

Fructose

Lactose

Fructans

Galactans

Polyols

 

Low-FODMAP Benefits

Decrease In

Bloating

Flatulence

Stomach Pain

Unpredictable Bowel Movements

 

How to do a Low FODMAP Diet

Eliminate ALL High FODMAP foods for 2-3 weeks

Within a Few Days if FODMAPs is the cause you may Feel Relief

After 3 weeks Gradually Reintroduce Some of your Favorite Foods

If At This Time Those Foods Cause Pain, May Want To Eliminate Them Entirely

Tips for Doing FODMAP diet

Have a Strategy

Structure and Support

Keep a Food Diary

Gradually Reintroduce

Always Consult Your Physician Or A Dietitian. High FODMAPs May Cause Stomach Issues But Some Of Them Are Also Packed With Large Amounts Of Your Daily Nutrition.

Foods to Avoid

Fructans

Asparagus

Beetroot

Broccoli

Brussels Sprouts

Cabbage

Eggplant

Fennel

Garlic

Leek

Okra

Onion

Shallots

Wheat

Rye

Bread

Crackers

Cookies

Pasta

Couscous

Custard Apple

Persimmon

Watermelon

Chicory

Dandelion

Inulin

Galactans

Beans

Kidney Beans

Lentils

Chickpeas

Polyols

Apple

Apricot

Avocado

Blackberry

Cherry

Lychee

Nashi

Nectarine

Peach

Pear

Plum

Prune

Watermelon

Green Bell Pepper

Mushrooms

Sweet Corn

Sorbitol

Mannitol

Isomalt

Maltitol

Xylitol

Lactose

Cow Milk

Goat Milk

Sheep Milk

Custard

Ice Cream

Lactose Yogurt

Cottage Cheese

Cream Cheese

Mascarpone

Ricotta

Fructose

Apple

Mango

Pear

Canned Fruit
In Natural Juices

Watermelon

Fruit Juice
Concentrated

High Fructose Corn Syrup

Corn Syrup

Honey

Foods to Enjoy

Fruits

Banana

Blueberry

Boysenberry

Canteloupe

Cranberry

Durian

Grape

Grapefruit

Honeydew Melon

Kiwi

Lemon

Lime

Mandarin

Orange

Passionfruit

Pawpaw

Raspberry

Rhubarb

Rockmelon

Star Anise

Strawberry

Tangelo

Veggies

Alfalfa

Artichoke

Bamboo Shoots

Tomato

Bok Choy

Carrot

Celery

Choko

Choy Sum

Endive

Ginger

Green Beans

Lettuce

Olives

Parsnip

Potato

Pumpkin

Red Bell Pepper

Silver Beet

Spinach

Squash

Swede

Sweet Potato

Taro

Turnip

Yam

Zucchini

Good Starches

Gluten-Free Bread

Gluten-Free Cereal

100% Spelt Bread

Rice

Oats

Polenta

Arrow Root

Millet

Psyllium

Quinoa

Sorgum

Tapioca

Good Dairy Alternatives

Lactose-Free Milk

Oak Milk

Rice Milk

Soy Milk

Hard Cheese

Brie

Camembert

Lactose-Free Yogurt

Gelati

Sorbet

Olive Oil

Good Sweeteners

Sucrose

Glucose

Artificial Sweeteners not ending in -ol

Golden Syrup

Maple Syrup

Molasses

Treacle