Which FODMAP Foods Should I Avoid?

FODMAP foods – What are they?

FODMAPs are a type of carbohydrate that can be difficult to digest for some people, leading to symptoms such as bloating, gas, abdominal pain, and diarrhoea. The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are different types of short-chain carbohydrates found in many foods. Some common high-FODMAP foods include wheat, onions, garlic, beans, lentils, dairy products, and certain fruits like apples and peaches. Following a low-FODMAP diet involves avoiding these foods and choosing appropriate alternatives for a period of time, typically 6-8 weeks, with the guidance of a healthcare professional.

Here are 10 of the worst FODMAP foods to avoid:

1. Garlic and onions
2. High fructose fruits such as apples, mangoes, and watermelon
3. Artichokes, asparagus, and sugar snap peas
4. Wheat and barley
5. Milk, yogurt, and ice cream
6. Fructans in high amounts, such as in baked goods and pastas
7. Honey, agave nectar, and high fructose corn syrup
8. Legumes such as beans, lentils, and chickpeas
9. Cashews nuts and pistachios
10. Sweeteners like xylitol and isomalt.

10 symptoms that can result from eating high FODMAP foods:

1. Abdominal pain and discomfort: Pain and discomfort in the abdomen are common symptoms associated with the consumption of ‘high’ foods.
2. Bloating: Bloating occurs when the stomach becomes distended and feels full and tight.
3. Flatulence: Gas in the digestive system can cause bloating and flatulence.
4. Diarrhoea: Eating ‘high’ foods can lead to diarrhoea due to the presence of undigested carbohydrates that draw water into the gut.
5. Constipation: Some people may experience constipation when consuming these foods.
6. Nausea: Nausea can occur due to the presence of undigested carbohydrates in the stomach and small intestine.
7. Headaches: Some people may experience headaches after consuming these foods.
8. Fatigue: Eating these foods can cause fatigue due to the body’s response to inflammation and the immune system’s reaction.
9. Skin rash: Some people may experience a skin rash as a result of consuming these foods.
10. Joint pain: Joint pain can occur as a result of the body’s inflammatory response to ‘high’ foods.

What is a low FODMAP diet?

A low FODMAP diet is a specialised dietary approach used to manage symptoms of irritable bowel syndrome (IBS) and other digestive disorders. The term FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols, which are types of carbohydrates found in many common foods. The diet involves temporarily limiting or avoiding foods that are high in these carbohydrates to see if symptoms improve. Some common FODMAP-rich foods include garlic, onions, wheat, apples, pears, dairy products, and artificial sweeteners containing fructose or sorbitol.

The goal of the diet is to identify and eliminate the specific types of carbohydrates that trigger symptoms, while still eating a healthy and balanced diet.

1. Keep a food diary: Keep track of what foods cause symptoms, and avoid those high in FODMAPs.
2. Gradually reduce: Gradually reducing the amount of these foods in your diet can help you determine your tolerance level and prevent any abrupt changes that might trigger symptoms.
3. Focus on low FODMAP foods: Include plenty of low foods such as leafy greens, carrots, squash, chicken, and fish in your diet.
4. Be mindful of portion sizes: Be mindful of portion sizes and avoid eating large amounts of ‘high’ foods.
5. Cook at home: Cooking at home allows you to control the ingredients you use, making it easier to follow the diet.
6. Choose FODMAP-friendly products: Choose products such as gluten-free breads, crackers, and pasta made with rice flour.
7. Read labels: Always check food labels for ingredients such as high fructose corn syrup or inulin.
8. Limit dairy products: Limit dairy products, particularly cow’s milk and soft cheese, which are high in lactose.
9. Avoid artificial sweeteners: Avoid artificial sweeteners, such as sorbitol and mannitol, as they can trigger symptoms.
10. Seek guidance: If you’re struggling to follow a low FODMAP diet, consider seeking guidance from a functional medicine practitioner. They can provide tailored advice and support to help you manage your symptoms.

Here are 20 low FODMAP foods that you can easily buy today:

1. Rice crackers
2. Bananas
3. Carrots
4. Lettuce
5. Green beans
6. Sweet potatoes
7. Oranges
8. Grapes
9. Turkey
10. Salmon
11. Eggs
12. Rice
13. Gluten-free pasta
14. Rice cakes
15. Cucumber
16. Strawberries
17. Almond milk
18. Coconut milk
19. Avocados
20. Sunflower seeds.

Here are 5 tasty meal ideas:

1. Grilled Chicken with Quinoa Salad: Marinate chicken breasts in olive oil, lemon juice, and herbs. Grill the chicken and serve it over a bed of quinoa salad with cherry tomatoes, cucumber, and feta cheese (use lactose-free feta if necessary).
2. Salmon and Sweet Potato Mash: Roast salmon fillets and serve them alongside a bowl of mashed sweet potato with a sprinkle of cinnamon and salt.
3. Low FODMAP Stir Fry: Sautee sliced chicken or tofu in sesame oil with garlic-infused oil, soy sauce, and grated ginger. Add in stir-fry vegetables like bell peppers, carrots, and bok choy. Serve over rice noodles or rice.
4. Turkey Lettuce Wraps: Brown ground turkey and add chopped water chestnuts, scallions (use green parts only), grated ginger, and soy sauce. Serve the turkey mixture inside of lettuce leaves.
5. Low FODMAP Omelet: Beat eggs with a splash of lactose-free milk. Add in chopped spinach, sliced bell peppers, and grated cheddar cheese (use lactose-free if necessary). Cook in a non-stick skillet and fold over. Serve with a side of gluten-free toast.

Which FODMAP foods should you avoid? And what should you eat instead? Contact us today to learn more about how the SMH Gut Resolution functional medicine package can help you.

Link to