Have you seen recipes for “Low FODMAP,” or read about how a “Low FODMAP Diet” is good for you on social media lately? Did you think to to yourself, “What the heck is is a FODMAP? Is that supposed to be FOOD MAP?” No, FODMAP in fact, only has one “O.”
FODMAP is an acronym, for a group of short-chain carbohydrates, which stands for “Fermentable Oligo-, Di-, Mono- saccharides and Polyols.” Basically, they are carbs that are difficult for certain people to digest and absorb. This can lead to symptoms like gas, bloating, stomach cramps, constipation and diarrhea.
FODMAPs are widespread throughout our diet, and it’s estimated that a lot of people have some level of intolerance to them. Whether or not this is impairing your daily living is up to you. But if you want to try a low-FODMAP diet for a couple of weeks and find out if it is good for you, then try the food lists below!
High FODMAP foods:
Vegetables: artichokes, asparagus, broccoli, beetroot, brussels sprouts, cabbage, cauliflower, garlic, fennel, leeks, mushrooms, okra, onions, peas, shallots
Fruits: ripe bananas, apples, applesauce, apricots, blackberries, boysenberries, cherries, canned fruit, dates, figs, mango, pears, peaches, watermelon
Dairy: cows milk, ice cream, yogurts, sour cream, soft cheeses, fresh cheeses (ricotta, cottage), whey protein supplements
Beans/legumes: all beans, chickpeas, lentils, baked beans, soybeans
Sweeteners: fructose, honey, high fructose corn syrup, xylitol, mannitol, maltitol, sorbitol
Grains: wheat containing products, barley, rye
Drinks: beer, wines, sodas, soy milk, fruit juices
Low FODMAP foods:
Vegetables: alfalfa, bell peppers, bok choy, carrots, celery, cucumbers, eggplant, ginger, green beans, green onions, kale, lettuce, chives, olives, parsnips, potatoes, radishes, spinach, squash, sweet potatoes, tomatoes, turnips, zucchini
Fruits: blueberries, cantaloupe, grapes, grapefruit, honey dew melon, grapes, kiwi, lemons, lime, mandarins, oranges, papaya, passionfruit, pineapple, raspberries, rhubarb, strawberries
Dairy: plant-based nut milk, lactose free dairy products, hard cheeses, aged cheeses
Sweeteners: maple syrup, molasses, stevia
Grains: corn, gluten-free oats, rice, quinoa, sorghum
Nuts & Seeds: almonds, cashews, peanuts, macadamia nuts, pine nuts, sesame seeds
Drinks: water, coffee, tea
Meats, fish and eggs are fine unless they are processed with other ingredients.
Fats & Oils are all fine to eat
When trying to FODMAP diet, make sure to stick with it for 2-3 weeks! Make sure to eliminate all of the high-FODMAP foods so you are sure you know what is causing your symptoms. And if you are having trouble with diet planning for this, always contact your doctor or Registered Dietitian!