FODMAPs are short chains of carbohydrates disaccharides, monosaccharides and related alcohols that are poorly absorbed in the small intestine. The restriction of these FODMAPs from the diet has been found to have a beneficial effect for sufferers of irritable bowel syndrome and other functional gastrointestinal disorders.
Poor absorption of most FODMAP carbohydrates is common to everyone. Any FODMAPs that are not absorbed in the small intestine pass into the large intestine, where bacteria ferment them. Below are two lists of FODMAP unfriendly and FODMAP friendly foods. Generally abstinence of these inflammatory foods is advisable but if you really need certain items try and keep the usage down to a minimum.
High FODMAP food (things to avoid / reduce)
Vegetables and Legumes
Garlic and onions – avoid entirely if possible, artichoke, asparagus, baked beans, beetroot, black eyed peas, broad beans, butter beans, cauliflower, celery – greater than 5cm of stalk, kidney beans, leeks, mange tout, mushrooms, peas, savoy cabbage, soy beans, split peas, scallions / spring onions (bulb / white part), shallots
Fruits that contain high fructose
Apples, apricots, avocado, blackberries, cherries, currants, dates, grapefruit, lychee, mango
Beer – if drinking more than one bottle, dandelion tea, fruit and herbal teas with apple added, orange juice in quantities over 100ml, rum, sugar free fizzy drinks – such as diet coke, sports drinks, wine – if drinking more than one glass.
Banana, blueberries, boysenberry, cantaloupe, star fruit, cranberry, durian, grapes, grapefruit, honeydew melon, kiwi, lemon, lime mandarin, orange, passion fruit, pineapple, raspberry, rhubarb, strawberry, tangelo.
Suitable vegetables and legumes
Alfalfa, bean sprouts, bok choy / pak choi, broccoli – avoid large servings, brussel sprouts, butternut squash – 1/4 cup, cabbage, carrots, celery – less than 5cm of stalk, corn / sweet corn, courgette, chick peas, chives, cucumber, eggplant, fennel, green beans,green pepper, ginger, kale, Leek leaves, lentils, lettuce, okra, olives, parsnip, parsley, radish, red peppers, potato, pumpkin, scallions, spinach, baby squash, sweet potato, tomato, turnip, zucchini.
This article focuses on the foods to be avoided and taken on a FODMAP diet. When considering a diet that involves avoiding a long list of foods, it is beneficial to look at foods that are acceptable on the diet.