Low FODMAP diet

[Charlie Arnold]

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.

[catherine]

Charlie thanks for the listing which I have copy and will add to with information received from my appointment at the Sheppard Works. For new information I have used "*"

*Fruits serves no bigger than medium size orange, every 2 - 3 hours*

Low FODMAP fruits:
Banana
Blueberry
Boysenberry *
Canteloupe*
Carambola (star fruit)*
Durian*
Grapefruit
Grapes
Honeydew melon
Kiwi
Lemon
Lime
Mandarin Oranges
Orange
Passionfruit*
Paw Paw*
Pineapple*
Raspberry
Rhubard*
Strawberry
Tangelo*

*Suitable Fruits (small amounts)
(If Sorbitol is a problem)*

Avocade (1/4) *
Cherries (<1/2 cup)*
Longon (10)*
Lychee (5) *

*Suitable Dried Fruit (Small amounts)*
Banana Chips*
Cranberries*
Currants*
Dates*
Paw Paw*
Pineapple*
Sultanas*
Raisins*

Allowed sweeteners:
Glucose
* Pure/natural maple syrup
Sugar (sucrose)
Artificial sweeteners that do not end in -ol
Golden syrup*
Treacle*
Molasses*
Rice Syrup*

Vegetables:
Alfalfa*
Bamboo shoot*
Bean shoot*
Beans (green)*
Bok Choy
Capsicum *
Carrots
Chives*
Celery #no longer free vegetable
Choy sum*
Corn # no longer free vegetable
Cucumber*
Endive*
Eggplant
Ginger
Lettuce (all varieties)*
Marrow*
Olive*
Parsnip
Potato*
Pumpkin*
Scallions (green part only) #no longer free vegetable
Spinach*
Squash*
Swede*
Taro*
Tomato (consider this as fruit)
Turnip *
Yam *
Zucchini*

Suitable Varieties in small amounts
Beetroot (4 slices)
Butternut pumpkin (1/2 cup)
Broccoli (1/2 cup)
Brussel sprouts (1/2 cup)
Cabbage (1/2 cup)
Celery (1 stalk)
Corn (1/2 cob)
Fennel (1/2 cup)
Okra (1/2 cup)
Peas (1/3 cup)
Snow peas (<10)
Sweet potato (1/2 cup)

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.

Read more: fructosemalabsorb.proboards.com/index.cgi?board=ingredients&action=display&thread=4#ixzz1ezwmbXvx

** still in process of updating.

[Charlie Arnold]

I think the fruit and veg listed as ok in small amounts are probably dependant on how sensative the person is, I know Megan would react to some of those, avocado for instance always sets her off which is a shame as it is another easily available ready meal. I guess it is up to the individual to slowly work their way through the list and see what they can tolerate.

[catherine]

Charlie
I still trying to update list from the sheet I obtain from our dietian appointment. Notice there is a quality list for Avocado this was stress as very important. Is Megan reacting to Sorbitol?

Catherine

[Maz]

I have a severe intollerance to FODMAPS and have found that Spinich actually gives me the worst reaction in regards to vegetables. So far the only foods I have been able to eat without reaction is Potato, Mushrooms, Gnocci, and Lean Meats. Has anybody else had the experience of reacting badly to 'safe' foods?

[Charlie Arnold]

Hi, yes my daughter did for years which is why I looked further for answers. We now know with her she has disaccharidase deficiency which means she doesn't produce the enzymes to break down starches, sucrose and lactose properly as well as having FM. For us the only answer was to take it step by step and build up a safe diet that she can have as well as using enzyme replacements.
Spinach may have other reasons it reacts with you, will look up why later, it rings a bell. Meg can only tolerate a little of the young leaf spinach not the older, denser stuff. The only veg she has at the moment is peeled cucumber, a little brocolli, cabbage, lettuce and avocado. She doesn't like tomato but seems ok with a teaspoon of paste on a homemade pizza.

Have a look through the recipes here, they are all ones that suit her that I have put on.

What symptoms do you get when you have things that don't suit.

[MissAM]

I found the low fodmap diet quite hard to follow at first - has anyone else found this? I am a big fan of the Monash Uni low fodmap app though. It isn't cheap but it really helps to work out what I shouldn't put into things (and sometimes that a food is safe when I didn't realise it was - woo hoo!) I have also found a few good recipe websites www.dietvsdisease.org/low-fodmap-recipes-for-ibs/ and www.fructosefreecooking.com