IBS and FODMAPS-What You Need To Know.

What is a FODMAP?

FODMAP stands for:

Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel.
Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules made up of individual sugars joined together in a chain.
Disaccharides – “di” means two. This is a double sugar molecule.
Monosaccharides – “mono” means single. This is a single-sugar molecule.
And
Polyols – these are sugar alcohols (however don’t lead to intoxication!)

If you think that is a mouthful, you are right!

Why FODMAPs are not good for IBS

When consumed in foods and/or drinks, FODMAPs can be poorly absorbed in the small intestine and pass through to the large intestine, where two major events happen:

  • The FODMAPs are readily fermented by bacteria in the large bowel, contributing to the production of gas.
  • The FODMAPs are also highly osmotic, meaning that they attract water into the large bowel, which can alter how quickly the bowels move.

These two processes can then trigger symptoms including excess wind, abdominal bloating and distension, abdominal pain, constipation or diarrhea, or a combination of both.

FODMAP Food

Examples of High and Low FODMAP Foods

There are foods that are Low FODMAPs and High FODMAPs. Below is a short list of these foods. This is list is not complete or comprehensive but I included a link of the whole list that I got this from. Continue to do research for a list that is more comprehensive for your needs.

Vegetables and Legumes
Low FODMAP:
Bamboo shoots
Bean sprouts
Broccoli
Cabbage, common and red
Carrots
Celery (less than 5cm stalk)
Chick peas (1/4 cup max)
Corn (1/2 cob max)

High FODMAP:
Garlic
Onions
Asparagus
Beans e.g. black, broad, kidney, lima, soya
Cauliflower
Cabbage, savoy

Fruit
Low FODMAP:
Bananas
Blueberries
Cantaloupe
Cranberry
Clementine
Grapes
Melons e.g. Honeydew, Gaia

High FODMAP:
Apples
Apricot
Avocado
Blackberries
Grapefruit
Mango
Peaches
Watermelon

Meat
Low FODMAP:
Beef
Chicken
Lamb
Pork

High FODMAP:
Chorizo
Sausages
Processed meat (check ingredients)

Breads, Cereals, Grains, Pasta
Low FODMAP:
Oats
Quinoa
Gluten free foods e.g. breads, pasta
Savory biscuits
Buckwheat
Chips /
crisps (plain)
Cornflour

High FODMAP:
Oats
Quinoa
Gluten free foods e.g. breads, pasta
Savory biscuits
Buckwheat
Chips /
crisps (plain)
Cornflour

Nuts and Seeds
Low FODMAP:
Almonds (max of 15)
Chestnuts
Chia seeds
Hazelnuts
Macademia nuts
Peanuts

High FODMAP:
Cashews
Pistachio

Milk
Low FODMAP:
Almond milk
Coconut milk
Hemp milk
Lactose
free milk

High FODMAP:
Cow milk
Goat milk
Rice milk

Diary
Low FODMAP:
Butter
Dark chocolate
Milk chocolate (3 squares max)

High FODMAP:
Buttermilk
Cream
Custard
Greek yogurt

Cheese
Low FODMAP:
Brie
Camembert
Cheddar
Cottage cheese

High FODMAP:
Cream cheese
Ricotta cheese

Condiments
Low FODMAP:
Barbeque sauce
Chutney (1 tbsp max)
Garlic
infused oil
Golden syrup
Strawberry jam / jelly

High FODMAP:
Hummus dip
Jam (mixed berries)
Pasta sauce (cream based

Sweeteners
Low FODMAP:
Aspartame
Acesulfame K
Glucose
Saccharine

High FODMAP:
Agave
High Fructose Corn Syrup (HFCS)
Honey
Inulin
Isomalt

Drinks
Low FODMAP:
Beer (one max)
Coffee, black
Drinking chocolate powder
Herbal tea (weak)

High FODMAP:
Coconut water
Apple juice
Pear juice
Mango juice
Sodas with HFCS

You can find a more detailed list and fantastic information on FODMAP’s HERE .

Till Next Time,
Rebecca & The Gang
Finding Our New Normal

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About Rebecca 30 Articles

Hi! I am a hard working, home schooling mom and wife. Our family loves each other, God and our friends. This is the story of our journey through fighting Depression, High Anxiety, Trichotillomania, Irritable Bowl Syndrome, Insulin Resistance and Parenting. Please join on our crazy ride – we’d love to have you!

2 Comments

  1. For different reasons, but relatable.  I didn't realize that garlic and onion would be on that list.  Very informative.  Hugs.

     

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