WHAT ARE FODMAPs ?
FODMAP is an acronym which stands for fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are sugars that aren’t easily absorbed in the gastrointestinal tract.
As they are not well absorbed, these sugars are not completely digested in our intestines,
and as a result they move slowly in the small intestine, taking up water. Then as they pass into
the large intestine, these high FODMAP sugars are fermented by gut bacteria, which produces gas.
The extra gas and water cause the intestinal wall to stretch and expand. In a person with IBS
this creates pressure felt from the intestinal wall causing bloating and pain.
https://www.monashfodmap.com/
Because FODMAPs are found in many different types of food, following a low FODMAP diet cannot be a matter of following some general guidelines. In order to follow a low FODAMP diet it is important for a person to obtain a working knowledge of which foods to avoid and which are allowable. https://www.
One should start with knowing about some very basic items in the average American’s diet that need to be avoided.
AVOID WHEAT PRODUCTS.
Since most breads are wheat products, all
breads are to be avoided unless one reads the label and knows that a particular item they
wish to ingest is a non wheat containing bread product. Rye also contains FODMAPs
and is not an acceptable alternative.
MILK IS HIGH IN LACTOSE. THEREFORE MOST DAIRY PRODUCTS ARE TO BE AVOIDED .
Along with milk this includes most cheeses and butter . Cream is also high in lactose and thus cream
containing products like ice cream and cream cheese need to be avoided.
PROCESSED MEATS SHOULD BE AVOIDED .
In nature, meats themselves are free of FODMAPs. Therefore, red meat, pork, chicken,
turkey and fish are all good choices for those who are trying to avoid a high FODMAP diet.
In processed meats however, the ingredients will most often contain high FODMAP items
such as garlic, onions, as well as many sauces and marinades.
So, good eating choices are cooked meats in their natural state, however gravies and sauces
are commonly high in FODMAPs and need to be avoided. FODMAPS are also found in condiments and food additives that need to be identified and avoided. Again, scrutinizing labels is essential in deciding whether any non-pure meat item is acceptable.
KNOW YOUR FRUITS
The FODMAPs sorbitol and fructose are high in many fruits . Thus the following need to be
avoided because of their sorbitol content: apples, pears, mangoes, cherries, figs, pears,
watermelon and dried fruit. Fruits rich in sorbitol include blackberries, peaches and plums.
Many fruits contain both fructose and sorbitol. Some examples are apples, pears and cherries.
VEGETABLES- The FODMAPs present in vegetables are fructans and mannitol . The vegetables
which contain higher levels of fructans are garlic, leeks, onions and artichokes. Vegetables
rich in mannitol include snow peas, cauliflower and mushroom
SUGARS AND SWEETENED FOODS
LEGUMES
One information resource online is called Monash University. It has produced an app for those wishing to reference the FODMAP food content of particular food items. Some of this information may be found in published scientific literature, and all of their information made available by the Monash University FODMAP Diet App .The app uses a traffic light system to rate foods as low, moderate or high in FODMAPs, rated as green,yellow or red. The following is a summary of high and low FODMAP foods.
| High FODMAP foods | Low FODMAP alternatives | |
|---|---|---|
| Vegetables | Artichoke, asparagus, cauliflower, garlic, green peas, mushrooms, onion, sugar snap peas | Aubergine/eggplant, beans (green), bok choy, green capsicum (bell pepper), carrot, cucumber, lettuce, potato, zucchini |
| Fruits | Apples, apple juice, cherries, dried fruit, mango, nectarines, peaches, pears, plums, watermelon | Cantaloupe, kiwi fruit (green), mandarin, orange, pineapple |
| Dairy & alternatives | Cow’s milk, custard, evaporated milk, ice cream, soy milk (made from whole soybeans), sweetened condensed milk, yoghurt | Almond milk, brie/camembert cheese, feta cheese, hard cheeses, lactose-free milk, soy milk (made from soy protein) |
| Protein sources | Most legumes/pulses, some marinated meats/poultry/seafood, some processed meats | Eggs, firm tofu, plain cooked meats/poultry/seafood, tempeh |
| Breads & cereals | Wheat/rye/barley based breads, breakfast cereals, biscuits and snack products | Corn flakes, oats, quinoa flakes, quinoa/rice/corn pasta, rice cakes (plain), sourdough spelt bread, wheat/rye/barley free breads |
| Sugars, sweeteners & confectionery | High fructose corn syrup, honey, sugar free confectionery | Dark chocolate, maple syrup, rice malt syrup, table sugar |
| Nuts & seeds | Cashews, pistachios | Macadamias, peanuts, pumpkin seeds/pepitas, walnuts |
IBS (Irritable Bowel Syndrome) has symptoms in common with other Gastrointestinal diseases.
One should not self diagnose IBS, but have other conditions such as coeliac disease,
inflammatory bowel disease, endometriosis and bowel cancer ruled out by a physician
before deciding on a low FODMAP diet as correct for their condition.
A WORD ABOUT FOOD SENSITIVITIES
To read more about the many effects of underlying food sensitivities, read Food Allergies, A Hidden Culprit.