The FODMAP diet to help patients with irritable bowel syndrome
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The FODMAP diet to help patients with irritable bowel syndrome FODMAPs are carbohydrates (sugars) that are found in foods. Not all carbohydrates are considered FODMAPs. The FODMAPs in the diet are: Fructose (fruits, honey, high fructose corn syrup (HFCS), etc) Lactose (dairy) Fructans (wheat, garlic, onion, inulin etc) Galactans (legumes such as beans, lentils, soybeans, etc) Polyols (sweeteners containing isomalt, mannitol, sorbitol, xylitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc) FODMAPs are osmotic (means they pull water into the intestinal tract), may not be digested or absorbed well and could be fermented upon by bacteria in the intestinal tract when eaten in excess High FODMAP food (things to avoid / reduce) Vegetables and Legumes Garlic – avoid entirely if possible Onions – avoid entirely if possible Artichoke Asparagus Baked beans Beetroot Black eyed peas Broad beans Butter beans Cauliflower Celery – greater than 5cm of stalk Kidney beans Leeks Mange Tout Mushrooms Peas Savoy Cabbage Soy beans Split peas Scallions / spring onions (bulb / white part) Shallots Fruit – fruits can contain high fructose Apples Apricots Avocado Blackberries Cherries Currants Dates Grapefruit Lychee Mango 1 Nectarines Peaches Pears Persimmon Plums Pomegranate Prunes Raisins Tinned fruit in apple / pear juice Watermelon Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes Wheat containing products such (be sure to check labels): Biscuits Breadcrumbs Cashews Cakes Egg noodles Regular noodles Pastries Pasta made from wheat Udon noodles Wheat bread Wheat cereals Wheat rolls Barley Bran cereals Couscous Pistachios Rye Semolina Condiments, Sweets, Sweeteners and Spreads Agavae Fructose High fructose corn syrup (HFCS) Honey Ketchup / Tomato sauce (check ingredients, some can be OK) Milk chocolate Sugar free sweets containing polyols – usually ending in -ol or isomalt Inulin Isomalt Maltitol Mannitol Sorbitol Xylitol Prebiotic Foods The follow items can be added to yoghurts, snack bars etc: FOS – fructooligosaccharides Inulin Oligofructose 2 Drinks Beer – if drinking more than one bottle Dandelion tea Fruit and herbal teas with apple added Orange juice in quantities over 100ml Rum Sodas containing High Fructose Corn Syrup (HFCS) Soy milk made with soy beans – commonly found in USA Sports drinks Wine – if drinking more than one glass Dairy Foods Buttermilk Cream cheese Cream Custard Ice cream Margarine Milk – cow, goat and sheep Sour cream Yoghurt – including greek yogurt Advertisement Low FODMAP food (good to eat food) Vegetables and Legumes Alfalfa Bean sprouts Bok choy / pak choi Broccoli – avoid large servings Brussel sprouts – 1 serving of 2 sprouts Butternut squash – 1/4 cup Cabbage – 1 serving of 1 cup Carrots Celery – less than 5cm of stalk Corn / sweet corn- if tolerable and only in small amounts – 1/2 cob Courgette Chick peas – 1/4 cup Chilli – if tolerable Chives Cucumber Eggplant / aubergine Fennel Green beans Green pepper (green bell pepper) Ginger Kale Leek leaves Lentils – in small amounts Lettuce Okra Olives Parsnip Parsley Radish 3 Red peppers (red bell pepper) Potato Pumpkin Scallions / spring onions (green part) Spinach, baby Squash Sweet potato – 1/2 cup Tomato – avoid cherry tomato Turnip Zucchini Fruit Bananas Blueberries Boysenberry Canteloupe Cranberry Clementine Dragonfruit Grapes Honeydew and Galia melons Kiwifruit Lemon including lemon juice Lime Mandarin Orange Passion fruit Paw paw Papaya Pineapple Raspberry Rhubarb Strawberry Meats, Poultry and Meat Substitutes Chicken Beef Lamb Pork Quorn, mince Turkey Cold cuts / deli meat / cold meats such as ham and turkey breast Fish and Seafood Canned tuna Fresh fish e.g. o Salmon o Cod o Haddock o Plaice o Trout Seafood (ensuring nothing else is added) e.g. o Crab 4 o o o o Lobster Shrimp Mussels Oysters Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes Wheat free or gluten free breads Bread made from oats, rice, corn, and potato flours Wheat free or gluten free pasta Buckwheat noodles Rice noodles Porridge and oat based cereals Cornflakes – 1/2 cup Rice bran Rice Krispies Almonds – max of 15 Amaranth Buckwheat Brown rice / whole grain rice Crispbread Corncakes Coconut – milk, cream, flesh Hazelnuts – max of 15 Macadamia – max of 10 Millet Oats Oatcakes Peanuts Pecans – max of 15 Pine nuts – max of 15 Polenta Popcorn Potato chips, plain Pumpkin seeds – max of 1 – 2 tbsp Quinoa Rice cakes Rice crackers Sesame seeds – max of 1 – 2 tbsp Spelt Sunflower seeds – max of 1 – 2 tbsp Sorgum Tortilla chips Walnuts – max of 10 White rice Condiments, Sweets, Sweeteners and Spreads Aspartame Acesulfame K Barbecue sauce Chocolate, dark Chutney Fish sauce Golden syrup Glucose 5 Jam / jelly, strawberry Maple syrup Marmalade Mayonnaise – ensuring no garlic or onion in ingredients Mustard Olive oil Oyster sauce Pesto sauce – less than 1 tbsp Peanut butter Saccharine Soy sauce Sweet and sour sauce Sucralose Sugar – also called sucrose Vegemite Vinegar, balsamic – less than 2 tbsp Vinegar, rice wine Worcestershire sauce Drinks Alcohol – is an irritant to the gut, limited intake advised: Beer – limited to one drink Clear spirits such as Vodka Gin Whiskey Wine – limited to one drink Coffee, espresso, regular or decaffeinated, black Coffee, espresso, regular or decaffeinated, with up to 250ml lactose free milk Coffee, instant, regular or decaffeinated, black Coffee, instant, regular or decaffeinated, with up to 250ml lactose free milk Espresso, regular, black Fruit and herbal tea – ensure no apple added Lemonade – in low quantities Soya milk made with soy protein Sugar free fizzy drinks / soft drinks / soda – such as diet coke, in low quantities as aspartame and acesulfame k can be irritants ‘Sugar’ fizzy drinks / soft drinks / soda that do no contain HFCS such as lemonade, cola. Limit intake due to these drinks being generally unhealthy and can cause gut irritation Water Dairy Foods and Eggs Butter Cheese, brie Cheese, camembert Cheese, cheddar Cheese, cottage Cheese, feta Cheese, mozzarella Cheese, ricotta – 2 tablespoons Cheese, swiss Dairy free chocolate pudding Eggs Gelato 6 Lactose free milk Lactose free yoghurt Oat milk Parmesan cheese Rice milk Sorbet Soy protein (avoid soya beans) Swiss cheese Tempeh Tofu Whipped cream Cooking ingredients, Herbs and Spices Basil Cinnamon Cocoa powder Mint Oregano 7
