FODMAP’sAbout
Do you suffer from stomach cramps, constipation, wind, diarrhoea
orbloating? You may be suffering from irritable bowel syndrome.
You may know that some foods cause you more distress than others,
yet until recently it has been difficult to identify which foods are
causing the problem. Recent research has uncovered the way that
FODMAPs affect digestive health.
FODMAPFODMAP is an acronym for a group of sugars and sugar-related
molecules that can be poorly absorbed in the small intestine
Fermentable - Oligosaccharides (fructans and alacto-
oligosaccharides), - Disaccharide (lactose), - onosaccharide
(fructose in excess of glucose) and - Polyols (e.g. sorbitol, mannitol)
This is not an exhaustive list. It has been put it together to help you
experiment with eliminating foods from your diet that may be
causing you discomfort.causing you discomfort.
To start the experiment you need to eliminate all foods in the high
FODMAP list for 2-4 weeks.
To help you determine what is triggering your symptoms, join The
FODMAP Challenge!
About
Milk (cow, goat, sheep), Evaporated milk, Yoghurt, Ice cream, Cutard, Ricotta, Cottage cheese, Cream cheese, Milk powder, Milo
Apples, boysenberry, cherries, figs, mango, pears, tamarillos, watermelon, grapefruit, nectarine,peaches, pears, plums, prunes, persimmon, pomegranate
Artichoke, asparagus, sugar snap peas, garlic, lentils, red kidney beans, leeks, shallot, soybeans and some soy milk, onion and garlic salt/powders, Cauliflower, mushrooms, butterner pumpkin, snowpeas
Rye, wheat, barley in large quantity, inulin (may be labeled as chicory root)
Agave, honey high fructose corn syrup(HFCS), Sorbitol (420), Mannitol (421), Maltitiol (965), xylitol (967), Isomalt (953), Polydextrose, sugar free gum, mints, cough drops and some medication
Pistachios, cashews
Rum, Fortified wine, Coconut milk (UHT), Diet soft drinks, Teas: Chamomile, Fennel, Cocoa powder, Carob
DAIRY
BEVERAGES
FRUITS
NUTS
VEGETABLES
GRAINS
SWSWEETENERS
These should be avoided when following a low FODMAP diet
High Foods
SAUTED VEGETABLES WITH
Salmon10 MINUTES COOKING TIME
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Do you suffer from stomach cramps,constipation, wind, diarrhoea or bloating?
Do you want to discover what is triggeringyour symptoms?
Do you want recipes, meal ideas, andongoing support from expert dietitians?