What are FODMAPs?

FODMAPs is a term used to describe the variety of short-chain carbohydrates that are found in many common foods. FODMAP stands for Fermentable Oligo-, Di- and Mono-saccharides, and Polyols. I think you’ll agree, FODMAP is much catchier!

It is believed that FODMAPs cause problems for people with IBS and other gastro-intestinal issues, like bloating, gas, stomach cramps, diarrhoea and constipation. Therefore, if you suffer from these symptoms, eliminating foods which contain FODMAPs in high levels could be beneficial. However, there are still ongoing studies looking at the accuracy of the FODMAP diet in terms of its effectiveness for IBS sufferers.

FODMAPs are divided into the following 5 groups:

  • Fructose
  • Lactose
  • Fructans
  • Galactans
  • Polyols

A detailed list of foods that contains these FODMAPs can be found below.

High FODMAP Foods

High in Fructose

Fruit:
Apple
Mango
Pear
Watermelon
Tinned fruit
Fruit in large quantities
Dried fruit (some, like raisins, are ok for some)
Fruit juice

 

Sweeteners:
Honey
Corn Syrup and High Fructose Corn Syrup (HFCP)



High in Lactose

Milk Products:
Milk from cows
Milk from goats
Cream
Custard
Ice cream
Yoghurt

 

Soft Unripened Cheeses:
Cottage cheese
Cream cheese
Mascarpone
Ricotta


High in Fructans

Vegetables:
Artichoke
Asparagus
Beetroot
Broccoli (ok for some people)
Brussel sprouts
Cabbage
Egg plant
Fennel
Garlic
Leek
Okra
Onion
Shallots
Spring Onion

 

Cereals:
Wheat & Rye e.g. pasta, bread, cakes, biscuits etc.

Fruit:
Persimmon
Watermelon

Others:
Chicory
Dandelion
Inulin
Pistachio


High in Galactans

Legumes:
Baked beans
Chickpeas
Kidney beans
Lentils
Soy beans


High in Polyols

Fruit:
Apples
Apricot
Avocado
Blackberry
Cherry
Lychee
Nectarine
Peach
Pear
Plum
Prune
Watermelon

 

Vegetables:
Cauliflower
Green pepper
Mushrooms
Sweetcorn

Sweeteners:
Sorbitol (420)
Mannitol (421)
Isomalt (953)
Maltitol (965)
Xylitol (967)

Below is a list of low-FODMAP foods suitable for the low-FODMAP diet. For more details on the low-FODMAP diet, visit the Low-FODMAP Diet page here.

Low-FODMAP Foods

Low-FODMAP Fruits

Banana
Blueberries
Boysenberry
Cantaloupe
Star fruit
Cranberry
Durian
Grapes
Grapefruit
Honeydew melon
Kiwi
Lemon
Lime
Mandarin
Orange
Passion fruit
Paw paw
Pineapple
Raspberry
Rhubarb
Strawberry
Tangelo

Alternatives to Wheat

Rice
Corn (not ok for some)
Potato
Amaranth
Tapioca
Quinoa
Millet
Sorgum
Spelt
Buckwheat
Arrowroot
Sago

Alternatives to Lactose

Butter
Hard cheese, like parmesan
Brie
Camembert
Lactose-free products
Gelato
Rice milk
Sorbet

Low-FODMAP Vegetables

Alfalfa
Aubergine*
Bamboo shoots
Bean shoots
Bok choy
Broccoli*
Capsicum
Carrot
Celery
Chives
Choy sum
Courgette*
Corn*
Cucumber
Endive
Eggplant*
Ginger
Green beans
Lettuce*
Marrow
Olives
Parsnip
Parsley
Peppers (Not green)
Potato
Pumpkin
Silverbeet
Spring onion (green part only)
Spinach
Squash*
Swede
Sweet potato
Taro
Tomato (not concentrated e.g. tomato paste not ok)
Turnip
Yam
Zucchini*

Alternative Sweeteners

Sweeteners that do not end in -ol
Glucose
Golden Syrup
Maple syrup
Sugar
Treacle


Notes on Fruit

  • It is best to buy organic fruit and veg wherever possible.
  • Some people are ok with dried fruits and others are not, so please test.
  • Limit your intake of the above fruits to one serving per meal. e.g. one whole banana or orange or small handful of berries.
  • Juice should only be drunk in small quantities e.g. a third to half a glass.

Notes on Veg

  • The starred (*) items may not be ok for some people. Please test in small quantities.
  • There is undeclared onion hidden in many processed foods including sauces, marinades, dehydrated vegetables, stocks, gravies and soups.
  • Onion is one of the biggest contributors to IBS. Complete avoidance is recommended.

Disclaimer:
The foods mentioned above have been compiled from various sources and are correct to the best of my knowledge BUT I am not a doctor, nutritionist, dietitian or FODMAP expert, so please ask any of the aforementioned professionals if you have any concerns about your health or diet. It can be dangerous to remove large groups of foods from your diet without professional advice and a properly devised plan, so please don’t try and follow the low-FODMAP diet alone. Thanks!

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