Low FODMAP diet
Sept 24, 2011 20:00:50 GMT
Post by Charlie Arnold on Sept 24, 2011 20:00:50 GMT
What are FODMAPS's
FODMAPs (Fermentable Oligo-, Di- and Monosaccharides, and Polyols are short chain carbohydrates that are:
Osmotically active so after eating they drag water from the intestinal vessels in to the intestinal lumen, thus causing diarrhea
Fermentable (degradable by intestinal bacteria yielding large amounts of gases, like hydrogen or carbon dioxide, thus causing abdominal bloating.
Fodmaps include:
Oligosaccharides:
Fructans - chains of fructose with one glucose molecule on the end. Fructan rich foods are: wheat (white bread, pasta, pastries and cookies), onions, and artichokes. Not so problematic are asparagus, leeks, garlic, chicory roots and chicory substitutes. Fructans with over 10 molecules of fructose in a chain are known as inulins and those with less than 10 fructoses are called fructo-oligosaccharides.
Galactans - are chains of galactose molecules with one fructose molecule on the end. They act much like fructans. Main foods rich in these are legumes (soy, beans, chickpeas, lentils), cabbage and brussel sprouts.
DisaccharidesLactose (milk sugar) Lactose is in dairy products but may also be in chocolate and other sweets, beer, pre-prepared soups and sauces. Lactose is poorly absorbed in lactose intolerance, SIBO and in celiac and crohn's disease.
MonasaccharidesFructose - fruit sugar
PolyolsAlso known as sugar alcohols includes all sweeteners ending in -ol and isomalt.
The general approach of using the low FODMAP diet is to take off as much FODMAPs from the diet for 6 to 8 weeks. If they are the cause of symptoms they should lessen considerably in the first week. After 6 weeks some foods that are lowest in FODMAPs can be reintroduced by one type of food every four days.
This is the diet advice we were given. Please use this list carefully and add to the thread any other suggestions.
Low FODMAP fruits:
Banana
Blueberry
Grapefruit
Grapes
Honeydew melon
Kiwi
Lemon
Lime
Mandarin Oranges
Orange
Raspberry
Strawberry
Allowed sweeteners:
Glucose
Maple syrup
Sugar (sucrose)
Artificial sweeteners that do not end in -ol
Vegetables:
Bok Choy
Carrots
Celery
Corn
Eggplant
Lettuce
Parsnip
Scallions (green part only)
Tomato
Grains:
gluten free products
Spelt products
High FODMAP foods to AVOID are
Fruits:
Apples
Apricots
Cherries
Mango
Nectarines
Peaches
Pears
Plums and prunes
Watermelon
High concentration of fructose from canned fruit, dried fruit or fruit juice.
Grains:
Rye
Wheat
Legumes:
Baked beans,
Chickpeas
Lentils
Kidney beans
Sweeteners:
Fructose
High fructose corn syrup
Honey
Isomalt
Maltitol
Mannitol
Sorbitol
Xylitol
Vegetables:
Artichokes
Asparagus
Avocado
Beets
Broccoli
Brussel Sprouts
Cabbage
Cauliflower
Garlic (with large consumption)
Fennel
Leeks
Mushrooms
Okra
Onions
Peas
Radiccio lettuce
Scallions (white part)
Shallots
Sugar snap peas
Snow peas
For some they cannot tolerate disaccharides in lactose so need to also eliminate dairy products, chocolate and other sweets.
Watch out for inulins. Inulins are a group of naturally occurring polysaccharides produced by many
types of plants. They belong to a class of fibers known as fructans.
FODMAPs (Fermentable Oligo-, Di- and Monosaccharides, and Polyols are short chain carbohydrates that are:
Osmotically active so after eating they drag water from the intestinal vessels in to the intestinal lumen, thus causing diarrhea
Fermentable (degradable by intestinal bacteria yielding large amounts of gases, like hydrogen or carbon dioxide, thus causing abdominal bloating.
Fodmaps include:
Oligosaccharides:
Fructans - chains of fructose with one glucose molecule on the end. Fructan rich foods are: wheat (white bread, pasta, pastries and cookies), onions, and artichokes. Not so problematic are asparagus, leeks, garlic, chicory roots and chicory substitutes. Fructans with over 10 molecules of fructose in a chain are known as inulins and those with less than 10 fructoses are called fructo-oligosaccharides.
Galactans - are chains of galactose molecules with one fructose molecule on the end. They act much like fructans. Main foods rich in these are legumes (soy, beans, chickpeas, lentils), cabbage and brussel sprouts.
DisaccharidesLactose (milk sugar) Lactose is in dairy products but may also be in chocolate and other sweets, beer, pre-prepared soups and sauces. Lactose is poorly absorbed in lactose intolerance, SIBO and in celiac and crohn's disease.
MonasaccharidesFructose - fruit sugar
PolyolsAlso known as sugar alcohols includes all sweeteners ending in -ol and isomalt.
The general approach of using the low FODMAP diet is to take off as much FODMAPs from the diet for 6 to 8 weeks. If they are the cause of symptoms they should lessen considerably in the first week. After 6 weeks some foods that are lowest in FODMAPs can be reintroduced by one type of food every four days.
This is the diet advice we were given. Please use this list carefully and add to the thread any other suggestions.
Low FODMAP fruits:
Banana
Blueberry
Grapefruit
Grapes
Honeydew melon
Kiwi
Lemon
Lime
Mandarin Oranges
Orange
Raspberry
Strawberry
Allowed sweeteners:
Glucose
Maple syrup
Sugar (sucrose)
Artificial sweeteners that do not end in -ol
Vegetables:
Bok Choy
Carrots
Celery
Corn
Eggplant
Lettuce
Parsnip
Scallions (green part only)
Tomato
Grains:
gluten free products
Spelt products
High FODMAP foods to AVOID are
Fruits:
Apples
Apricots
Cherries
Mango
Nectarines
Peaches
Pears
Plums and prunes
Watermelon
High concentration of fructose from canned fruit, dried fruit or fruit juice.
Grains:
Rye
Wheat
Legumes:
Baked beans,
Chickpeas
Lentils
Kidney beans
Sweeteners:
Fructose
High fructose corn syrup
Honey
Isomalt
Maltitol
Mannitol
Sorbitol
Xylitol
Vegetables:
Artichokes
Asparagus
Avocado
Beets
Broccoli
Brussel Sprouts
Cabbage
Cauliflower
Garlic (with large consumption)
Fennel
Leeks
Mushrooms
Okra
Onions
Peas
Radiccio lettuce
Scallions (white part)
Shallots
Sugar snap peas
Snow peas
For some they cannot tolerate disaccharides in lactose so need to also eliminate dairy products, chocolate and other sweets.
Watch out for inulins. Inulins are a group of naturally occurring polysaccharides produced by many
types of plants. They belong to a class of fibers known as fructans.
