Low FODMAP Diet
What is a Low FODMAP Diet?
FODMAP stands for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.”
Most people don’t have problems when eating FODMAPs, but for some people they can cause cramping, bloating, gas, or diarrhea.
FODMAPs are a problem for some people because they draw more fluid into the intestine and create more gas. They create more gas because they are more easily fermented in the gut. The combination of additional fluid and increased gas can slow digestion, resulting in gas, bloating, pain, or diarrhea.
FODMAP carbs that you should avoid include:
- Fructose: Fruits (including apples, mangos, pears, watermelon), honey, high-fructose corn syrup, agave
- Lactose: Dairy (milk from cows, goats, or sheep), custard, yogurt, ice cream
- Fructans: Rye and Wheat, asparagus, broccoli, cabbage, onions, garlic
- Galactans: Legumes, such as beans (including baked beans), lentils, chickpeas, and soybeans
- Polyols: Sugar alcohols and fruits that have pits or seeds, such as apples, apricots, avocados, cherries, figs, peaches, pears, or plums
Foods to enjoy instead include:
- Dairy: Almond milk, lactose-free milk, rice milk, coconut milk, lactose-free yogurt, and hard cheeses.
- Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries.
- Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.
- Protein: Beef, pork, chicken, fish, eggs, and tofu.
- Nuts/seeds: (limit to 10-15 each) Almonds, macadamia nuts, peanuts, pine nuts, and walnuts.
- Grain: Oats, oat bran, rice bran, gluten-free pasta, quinoa, white rice, and corn flour.
If you’d like professional advice on how to best adopt a low FODMAP diet that still meets your nutrition needs, schedule an appointment with our nutritionist.