the fodmap diet: promoting gastrointestinal health with diet

The FODMAP Dietpromoting

gastrointestinal health with diet

© FODMAPLiving.com 2013

What are FODMAPs?

FODMAP is the acronym for Fermentable Oligo-, Di- and Monosaccharides, and Polyols

FODMAPs are a type of carbohydrate (or “sugar”) found in certain foods that are not easily absorbed by the bowel.

http://fodmapliving.com


The information presented here is a compilation of data from a variety of sources. It is intended for informational purposes only.

You should work / consult with your gastroenterologist and a registered dietician to ensure you maintain a healthy, well-balanced, nutritious diet.

The FODMAP diet is NOT for weight loss, but for the dietary management of many gastrointestinal issues (e.g., those

commonly associated with IBS). © FODMAPLiving.com 2013


The bad news … foods to avoidFructose (fruits, honey, high fructose corn

syrup [HFCS], etc)Lactose (dairy)Fructans (wheat, onion, garlic, etc)

[fructans are also known as inulin]Galactans (beans, lentils, legumes such

as soy, etc)Polyols (sweeteners containing sorbitol,

mannitol, xylitol, maltitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc)

SOURCE: Digestive Health Center at Stanford Hospital and Clinics



The good news … foods to eat (by food group)

FOOD GROUP

FOODS TO EAT FOODS TO AVOID

Meats, Poultry, Fish, Eggs

Beef, chicken, lamb, pork, organ meats Foods made with

high FODMAP fruit, high fructose corn syrup, (HFCS), gluten, milk/whey, garlic or onion

Some fresh sausage *

Canned tuna, fish, shellfish

Eggs, egg whites, egg substitute

Some cold cuts *

Learn more …

* Many fresh sausages and commercial cold cuts contain HFCS, gluten, milk/whey, onion and / or garlic. Be sure to carefully read the product packaging to avoid these common FODMAP triggers.




FOOD GROUP


Dairy

Lactose free milk and Non-dairy creamers

Milk from cow, sheep or goat, including buttermilk

Lactose free yogurt Regular yogurt

Hard cheeses * (e.g. sharp cheddar, parmesan, fontina, asiago, brie)

Soft cheeses, cream cheese, sour cream

Lactose free cottage cheese

Regular cottage cheese

Sherbet or sorbet (that doesn’t contain HFCS, dairy or gluten)

Ice cream, whipped cream, sweetened condensed milk

Non-dairy butte substitute

Butter and margarineLearn more …* Hard cheeses are naturally lactose free.




FOOD GROUP


Dairy Alternatives

Almond milk Coconut milk (possibly)

Rice Milk (white rice)* Rice Milk (brown rice)*

Nuts and Nut butters (most)

Pistachios and cashews

Tofu Other soy products **

Seeds Hummus

Learn more …

* Some people react to brown rice; you should learn how this applies to you. ** People have different tolerances to soy products; you should learn how it applies to you. The process involved in making tofu makes it FODMAP friendly.




FOOD GROUP


Grains

Wheat free grains and flours (gluten free) – such as oat, almond, gluten-free all purpose flour, tapioca, potato and corn.

Any product containing regular white flour (wheat-based), chicory root, inulin, grains containing HFCS, semolina, durum, farina, graham, spelt, bromated, and rye.

Flour tortillasWheat pasta

Gluten free pretzels & crackers, corn chips, rice cakes

Some commercial breakfast cereals (e.g., Peanut Butter Cap’n Crunch, Rice Krispies, Cream of Rice, Oatmeal, Rice & Corn Chex)

Most gluten free bread products and some frozen waffles

Rice, quinoa, gluten free pasta, corn tortillas Learn more …




FOOD GROUP


Fruits

Avocado, apples, applesauce, apricots, dates, canned fruit, cherries, dried fruits, figs, guava, lychee, mango, nectarines, pears, papaya*, peaches, plums, prunes, persimmon, watermelon

Bananas, berries, cantaloupe, clementines, grapes, grapefruit, honeydew melon, kiwi, kumquat, lemon, lime, mandarin orange, oranges, passion fruit, pineapple, rhubarb, tangerine

Learn more …

* There is conflicting evidence about papaya. If you can’t live without it, test your reaction and keep your fingers crossed that it is not one of your FODMAP triggers.




FOOD GROUP


Vegetables

Artichokes, asparagus, beets, leeks, broccoli, brussel sprouts, cabbage, cauliflower, fresh fennel, mushrooms, okra, onion, peas, snow peas, shallots, summer squash*

Bamboo shoots, bell peppers (orange, red & yellow), bok choy, cucumbers, carrots, celery, corn, eggplant, green beans*, lettuce, leafy greens, pumpkin, potatoes, squash (acorn, butternut, spaghetti, zucchini*, yellow*), sweet potatoes, yams

Learn more …

* There are mixed reports about zucchini, yellow squash & fresh green beans. If you LOVE them, test your reaction and keep your fingers crossed that it is not one of your FODMAP triggers.




FOOD GROUP


Condiments & Seasonings

HFCS, agave, artificial sweeteners, chutneys*, coconut**, commercial broths, commercial fruit spreads & salad dressings, garlic, honey, molasses (made from beets), pesto, pickle relish

Most herbs & spices, homemade broth, chives, flaxseed, mayonnaise, oils (canola, coconut, olive, vegetable), pure maple syrup, molasses (made from cane sugar) gluten & HFCS free soy sauce, vinegars (balsamic, red wine, rice, white wine, white distilled)

Learn more …* Make your own chutney to control the ingredients.** Not everyone reacts to coconut.



FODMAP Free Living … the bottom lineResearchers suggest that

approximately 75% of IBS sufferers can manage, or even eliminate, their symptoms with a FODMAP Free or Low FODMAP diet.

Not everyone has the same FODMAP triggers for their IBS symptoms.

The FODMAP diet was only developed in 1999 --more research is being conducted all the time to promote our understanding of FODMAP foods.



Is the FODMAP diet right for you?Work with your physician (gastroenterologist) and

a registered dietitian to eliminate all foods that contain the five forms of carbohydrates (lactose, fructose, fructans, sugar alcohols, and galactans).

Eliminate all FODMAPs for 1-2 weeks. If FODMAPS foods are causing your symptoms, relief can occur in just a few days!

Keep a Food Log (sample follows).After the elimination phase, introduce FODMAP

foods, one at a time, and pay attention to any reaction you have. Keep track in your Food Log.

In the end, you will have a fairly clear picture of what you CAN eat and what to AVOID.



Relief could be right around the corner …The FODMAP diet is confusing &

intimidating … learning what to eat, what to avoid and a whole new way of cooking.

Be optimistic! FODMAP Free meals CAN BE

DELICIOUS!Whatever the level of effort, it’s

worth it to reduce or even eliminate your IBS symptoms.




BREAKFAST LUNCH DINNER SNACK SNACK

DATE

MONDAY

(REACTION)

TUESDAY

(REACTION)

WEDNESDAY

(REACTION)

THURSDAY

(REACTION)

FRIDAY

(REACTION)

SATURDAY

(REACTION)

SUNDAY

(REACTION)

FO

DM

AP

Food

Log


For great FODMAP Free and low FODMAP recipes,

plus more information about the FODMAP diet,

visit our website:


http://fodmapliving.com/

the fodmap diet: promoting gastrointestinal health with diet

Health & Medicine