WHAT ARE FODMAPS?

 “FODMAP” is the acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, a group of short-chain carbohydrates

 and sugar alcohols (polyols).

WHAT EFFECT DO FODMAPS HAVE IN THE DIGESTIVE SYSTEM?

 Susceptible people can experience intestinal symptoms from ingestion of FODMAPs for a number of reasons.

  • The carbohydrates are not well absorbed into the body and remain in the digestive tract for longer periods.
  • FODMAPs draw water into the intestines, which can increase bowel motions and promote diarrhoea
  •  These carbohydrates can be metabolised by the bacteria that normally reside in the bowel, producing gas, bloating and wind.

FOODS RESTRICTED IN THE LOW FODMAP PLAN

 Fructose

Fruits: apples, boysenberries, cherries, figs, pears, nashi pears, peaches, mango, watermelon, tamarillo, tinned fruit, dried fruit, large serves of fruit.
Sweeteners: honey, fructose, high fructose corn syrup.

 Fructans

 Fruits: custard apples, nectarines, peaches, persimmon, rambutan, tamarillo, watermelon.
Vegetables: artichokes, asparagus (greater than 3), beetroot (more than four slices), brussel sprouts, brocolli (more than half a cup) cabbage, savoy, chicory root, corn, fennel, garlic, leeks, okra, onions, peas, radicchio lettuce, snow peas (greater than 10) spring onion.
Cereals: wheat, rye, barley.
Nuts: cashews, pistachios.

 Galactans

 All legumes: chickpeas, lentils, baked beans, soy beans.

 Lactose

 Milk: Cow, goat, sheep,
Cheese: fresh (cottage, ricotta, cream cheese, mascarpone)
Dairy other: yoghurt, icecream, custard.

 Polyols

 Fruits: apples, apricots, avocado (more than 1/4) blackberries, cherries, longan, lychees, nashi pears, nectarines, pears, peaches, plums, prunes, watermelon.
Vegetables: cauliflower, celery, mushrooms, snow peas, sweet potato (greater than 1/2 cup)
Sweeteners: sorbitol (420) , mannitol (421) xylitol (967) maltitol (965) isomalt (953)

 

FOODS ALLOWED IN THE LOW FODMAP PLAN

 Fruit

 Banana, blueberries, grapefruit, grapes, honeydew melon, kiwifruit, lemons, limes, mandarins, oranges, passionfruit, paw paw, pineapple, raspberries, rock melon, tomatoes.

 Vegetables

 Alfalfa, bamboo shoots, bean sprouts, bok choy, carrot, capsicum, choko, choy sum, eggplant, green beans, lettuce, chives, parsnip, potato, pumpkin, radish, silver beet, squash, zucchini.

 Cereals

 Gluten free products, spelt, corn, oats, polenta, quinoa, rice. (gluten is not a FODMAP but commonly occurs with fructans)

 Nuts

 Less than one handful of macadamias, peanuts, pecans, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts.

 Dairy

 Lactose free milk and cheese, rice milk, brie, camembert, feta, cheddar.

 Sweeteners

 Sugar, glucose, maple syrup, golden syrup, stevia, sucralose.

Protein

 Beef, lamb, kangaroo, poultry, eggs, fish, tofu, tempeh.

 Fats and Oils

 Fats and oils are generally all low fodmaps

To determine if FODMAPs might be contributing to your symptoms, the most effective strategy is to eliminate all FODMAP-containing foods and

observe your symptoms. Following the elimination of all FODMAPs, the next step is to complete systematic rechallenge one-by-one of each FODMAP

to help determine the tolerable doses and types of FODMAPs for you. It is not generally recommended that you follow a low FODMAP diet for life;

restricting dietary intake of a wide array of foods should generally be avoided if possible to reduce the risk of nutrient deficiencies.

FODMAPs are a normal part of the diet and have benefits for health, such as providing fibre and prebiotics for gastrointestinal health. Taking steps to work out which FODMAPs are beneficial and which are problematic for you may help relieve you digestive symptoms and be part of improving the health of your gut.