The Low FODMAP Diet

FODMAP (Fermentable Oligo-Di-Monosaccharides and polyols)

FODMAPs are carbohydrates (sugars) that are found in foods that have been shown to potentially cause symptoms in IBS (irritable bowel syndrome). Not all carbohydrates are FODMAPs. FODMAPs are osmotic (meaning they pull water into the intestinal tract) and may not be digested or absorbed well and therefore could be fermented (broken down) by bacteria in the intestinal tract when eaten in excess. An increase in fluid and gas distends the bowel and causes the sensation of bloating and abdominal pain and it can also lead to diarrhea. Please note this differs from celiac disease which is an autoimmune problem related to an inflammatory condition of the small bowel due to gluten sensitivity.

Symptoms of gas, bloating, cramping and/or diarrhea may occur in those sensitive to the effects of FODMAPs. A diet low in FODMAPs may help reduce or eliminate symptoms and this has been shown in some studies.

Oligosaccharides: These are made up of fructose and galacto-oligosaccarhides which are unable to be digested well by humans as we do not have the enzymes to break them down and therefore they are not absorbed well.

Polyols: Are sugar alcohols, common ones include sorbitol and mannitol, their absorption across the intestinal border is slow and they are commonly used as low calorie sweeteners in sugar free products.

Excess Fructose: Excess intake of this carbohydrate may result in symptoms in addition some people likely cannot absorb this properly.

Lactose: Very common cause of symptoms if people who have insufficient levels of lactase, the enzyme needed to break down this agent which is in milk products.

TIPS for a low FODMAP diet:

Follow the diet for 6 weeks. After this add high FODMAP items one at a time in small amounts to identify foods that could be a trigger. Limit or avoid foods that trigger your symptoms.

Read food labels. Avoid foods made with high FODMAPs such as high fructose corn syrup, honey, inulin, wheat, soy etc. If something is listed as the last ingredient on a product it is possible that the product could contain only a very small amount of that item and may not cause problems.

Buy gluten free grains as they are wheat free. However you do not need to follow a 100% gluten free diet as the focus of FODMAPs is not gluten.

Still continue to watch your diet carefully and at first limit food servings for low FODMAP fruits/vegetables to 1/2 cup at each sitting as these products still contain fiber which when taken in large quantities can still cause symptoms.

FOOD GROUP / FOODS TO EAT / FOODS TO LIMIT
Meats, poultry, fish, eggs / Beef, chicken, canned tuna, egg whites, fish, lamb, pork, shellfish, turkey, cold cuts / Foods made with high FODMAP sauces or with high fructose corn syrup (HFCS)
Dairy / Lactose free dairy, small amounts of : cream cheese half and half, hard cheeses (cheddar, colby, parmesan swiss) mozzarella / Buttermilk, chocolate, cottage cheese, ice cream, creamy/cheesy sauces, milk (from cow, sheep or goat) sweetened condensed milk, evaporated milk, soft cheeses (brie, ricotta), sour cream, whipped cream, yogurt
Meat, non-dairy alternatives / Almond milk, rice milk, rice milk ice cream, nuts, nut butters, seeds / Coconut milk, coconut cream, beans, black eyed peas, hummus, lentils, pistachios, soy products
Grains / Wheat free grains/ wheat free flours (gluten free grains are wheat free): bagels, breads, hot/cold cereals (corn flakes, cheerios, cream of rice, grits, oats, etc.), crackers, noodles, pastas, quinoa, pancakes, pretzels, rice, tapioca, tortillas, waffles / Chicory root, inulin, grains with HFCS or made from wheat (terms for wheat: einkorn, emmer, kamut, spelt), wheat flours (terms for wheat flour: bromated, durum, enriched, farina, semolina, white flours) flour tortillas, rye
Fruits / Bananas, berries, cantaloupe, grapes, grapefruit, honeydew, kiwi, kumquat, lemon, lime, mandarin, orange, passion fruit, pineapple, rhubarb, tangerine / Avocado, apples, applesauce, apricot, dates, canned fruit, cherries, dried fruit, figs, guava, lychee, mango, nectarines, pear, papaya, peaches, plums, prunes, persimmon, watermelon
Vegetables / Bamboo shoots, bell peppers, bok choy, cucumbers, carrots, celery, corn, eggplant, lettuce, leafy greens, pumpkin, potatoes, squash, yams, tomatoes, zucchini / Artichokes, asparagus, leeks, beets, broccoli, brussel sprouts, cabbage, cauliflower, fennel, green beans, mushrooms, okra, snow peas, summer squash
Desserts / Any made with allowed foods / Any with HFCS
Beverages / Low FODMAP fruit/vegetable juices, coffee, tea / Any with HFCS, fortified wines (sherry, port)
Seasonings, condiments / Most spices and herbs, homemade broth, butter, chives, flaxseed, garlic powder, flavored oil, olives, margarine, mayonnaise, onion powder, olive oil, pepper, salt, sugar, maple syrup without HFCS, mustard, low FODMAP salad dressing, soy sauce, marinara sauce, vinegar, balsamic vinegar / HFCS, agave, chutneys, coconut, garlic, honey, jams, jellies, molasses, onions, pickles, relish, high FODMAP fruit/vegetable sauces or salad dressings, artificial sweeteners: sorbitol, mannitol, isomalt, xylitol (cough drops, gum, mints)