FODMAP Diet


 Foods High in Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs) and Suitable Alternatives


FODMAPs describes poorly absorbed, short-chain carbohydrates that can lead to excessive fluid and gas accumulation, resulting in bloating, abdominal pain, and distention. Studies suggest that a low FODMAP diet may result in significant symptom improvement of IBS.

 

 

FODMAP

Foods High in FODMAPs

Suitable Alternatives low in FODMAPs

 

 

 

 

 Excess fructose

Fruits: apple, clingstone peach, mango, nashi pear, pear sugar, snap pea, tinned fruit in natural juice, watermelon

 

Honey sweeteners: fructose, high-fructose corn syrup

 

Large total fructose dose: concentrated fruit sources, large servings of fruit, dried fruit, fruit juice

 

Fruits: banana, blueberry, cantaloupe, carambola, durian, grape, grapefruit, honeydew melon, kiwi, lemon, lime, orange, passion fruit, pawpaw, raspberry, strawberry, tangelo

 

Honey substitutes: golden syrup, maple syrup

 

Sweeteners: any sweeteners except polyols

 

 

 

 Lactose

Milk: regular and low-fat cow, goat, and sheep milk; ice cream

Yogurts: regular and low-fat yogurts

Cheeses: soft and fresh cheeses

 

Milk: lactose-free milk, rice milk

Ice cream substitutes: gelato, sorbet

Yogurts: lactose-free yogurts

Cheeses: hard cheeses

 

 

 

 

 

 

Oligosaccharides

(fructans and/or galactans)

Vegetables: artichoke, asparagus, beetroot, broccoli, Brussels sprout, cabbage, fennel, garlic, leek, okra, onion, pea, shallot

 

Cereals: rye and wheat cereals when eaten in large amounts (eg, biscuit, bread, couscous, cracker, pasta)

 

Legumes: baked bean, chickpea, lentil, red kidney bean

Fruits: custard apple, persimmon, rambutan, watermelon, white peach

 

Vegatables: bamboo shoot, bok choy, capicum, carrot, celery, chives, choko, choy sum, corn, eggplant, green bean, lettuce, parsnip, pumpkin, silverbeet, spring onion (green part only)

 

Onion/garlic substitutes: garlic-infused oil

 

Cereals: gluten-free and spelt bread/cereal products

 

Fruit: tomato

 

 

 

 

 Polyols

Fruits: apple, apricot, avocado, cherry,longon, lychee, nashi pear, nectarine, peach, pear, plum, prune, watermelon

 

Vegetables: cauliflower, mushroom, snow pea

Sweeteners: isomalt, maltitol, mannitol, sorbitol, xylitol, and other sweeteners ending in "-ol"

 

Fruits: banana, blueberry, cantaloupe, carambola, durian, grape, grapefruit, honeydew melon, kiwi, lemon, lime, orange, passion fruit, pawpaw, raspberry

 

Sweeteners: glucose, sugar (sucrose), other artificial sweeteners not ending in "-ol"

 

 

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