FODMAPs

#FODMAPs

FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. They are small carbohydrates that are poorly digested and absorbed in the small intestines of some people, resulting in stools that absorb water and ferment in the colon. This causes symptoms such as loose stools (diarrhoea), flatulence (gas), abdominal pain, and bloating. Reducing FODMAP intake can improve these symptoms. Changes in diet can take days to weeks before symptoms improve.

HIGH FODMAP FOODS (common examples):

1. OLIGOSACCHARIDES (fructans, galacto-oligosaccharides):
- wheat, barley, rye
- onion, leek, garlic, white parts of spring onion, shallots
- artichoke
- cabbage
- fennel
- beetroot
- peas, beans, baked beans
- chicory
- cashews, pistachios
- lentils, chickpeas
- legumes

2. DISACCHARIDES (lactose):
- milk, custard, ice-cream, yoghurt
- soft unripened cheeses (cottage, cream, mascarpone, ricotta)

3. MONOSACCHARIDES (free fructose in excess of glucose):
- apple, pear, mango, nashi, pear, cherry, watermelon
- asparagus, sugar snap peas
- honey
- high-fructose corn syrup
- dried fruits

4. POLYOLS (sorbitol, mannitol, maltitol, xylitol):
- apples, pears, apricots, cherries, lychees, nectarines, peaches, plums, prunes, watermelon
- mushroom, cauliflower, green capsicum (bell pepper), sweet corn
- artificially sweetened confectionery and chewing gum

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LOW FODMAP FOODS (common examples):

1. FRUITS:
- banana, blueberry, boysenberry
- cantaloupe, cranberry
- grape, grapefruit
- honeydew melon
- kiwi fruit
- lemon, lime
- mandarin
- orange
- passionfruit, pawpaw
- raspberry, rhubarb, rockmelon
- star anise, strawberry
- tangelo

2. VEGETABLES:
- alfalfa, artichoke
- bamboo shoots, beet shoots, bok choy
- carrot, celery, choko, choy sum
- endive
- ginger, green beans
- lettuce
- olives
- parsnip, potato, pumpkin
- red capsicum (bell pepper)
- silver beet, spinach, summer squash (yellow), swede, sweet potato
- taro, tomato, turnip
- yam
- zucchini

3. STARCH:
- gluten-free products
- 100% spelt products
- oats
- polenta
- rice
- arrowroot, millet, psyllium, quinoa, sorghum, tapioca

4. DAIRY:
- lactose-free cows milk products (milk, yoghurt)
- oat/rice/soy milk (check for additives)
- gelati, sorbet

5. OTHER:
- sucrose, glucose
- golden syrup, maple syrup, molasses, treacle
- artificial sweeteners (not ending in "ol")

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