WHAT ARE FODMAPS?
- FODMAPs defined are: fermentable oligo-, di-, monosaccharides and polyols.
- They are short-chain carbohydrates that many people cannot digest, particularly those with IBS.
- The gut bacteria use these carbohydrates for fuel, producing hydrogen gas and causing digestive symptoms.
- They are also a culprit for causing diarrhoea by drawing liquid into the intestine.
BENEFITS OF A LOW FODMAP DIET
- Less gas
- Less bloating
- Less diarrhoea
- Less constipation
- Less stomach pain
- Improved quality of life for people with IBS
- Positive psychological benefits from reduction in stress, anxiety and depression caused by digestive disorders
Low Fodmap Foods
Vegetables |
Cabbage, Spinach, Kales, Managu, Terere, Eggplant, Beans (Green), Fresh Tomatoes, Green Capsicum (Bell Pepper), Carrot, Cucumber, Lettuce, Potato, Courgette, Brocolli-stem |
Carbohydrates |
Potatoes, Maize flour, Corn Flakes, Sweet Potatoes, Arrow Roots, Yams, Cassava, Oats, Quinoa Flakes, Quinoa/Rice/CoPasta, Rice, Wheat/Rye/Barley Free – Breads |
Fruits |
Banana- firm/green (1 medium) Blueberries, Coconut desiccated (1/2 cup),Grapes-all types, Honeydew melon (1/cup) Kiwi fruit (2 small), Lemons & Limes (including juice) Mandarins, Oranges, Avocado, Passion fruit, Pineapple (1 cup) Raspberries, Strawberries |
Dairy & alternatives |
Almond Milk, Brie/Camembert Cheese, Feta Cheese, Hard Cheeses, Lactose-Free Milk, Soy Milk (Made From Soy Prote |
Protein sources |
Eggs, Firm Tofu, Plain Cooked Meats/Poultry/Seafood |
Sugars, sweeteners & confectionery |
Dark Chocolate, Maple Syrup, Table Sugar |
Nuts & seeds |
Macadamias, Peanuts, Pumpkin Seeds/Pepitas, Walnuts |
High Fodmap Foods
Vegetables |
Cauliflower, Garlic, Green Peas, Mushrooms, Onion, Sugar Snap Peas, Asparagus, Brocolli-head |
Carbohydrates |
Wheat/Rye/Barley Based Breads, Breakfast Cereals, Biscuits |
Fruits |
Apples, Apricot, Bananas-ripe, Blackberries, Cherries, Grapefru, Mango, Nectarine, Peaches, Pears, Plums, Raisins and sultanas Watermelon |
Dairy &
|
Cow’s Milk, Custard, Evaporated Milk, Ice Cream, Soy Milk (Made From Whole Soybeans), Sweetened Condensed Milk, Yoghurt |
Protein sources |
Most Legumes/Pulses, Some Marinated Meats/Poultry/ Seafood, Some Processed Meats |
Sugars, sweeteners &
|
High Fructose Corn Syrup, Honey, Sugar Free Confectionery |
Nuts & seeds |
Cashews, Pistachios |