FodMap Lists

Notes

A low FODMAP diet reduces foods which contain fermentable sugars from your diet.

A low FODMAP diet should not be followed permanently as it’s not nutritionally adequate.

IBD is a disease that has ups and downs and for this reason there are a few different diets for specific situations.

“There is some evidence that suggests that eating less red meat, less sweetened beverages and less fast food is protective against getting ulcerative colitis and possibly keeping you in remission, once your gut has healed”. https://crohnsandcolitis.org.au/living-with-crohns-colitis/lifestyle/nutrition/

LOW FODMAP FRUITS

Fruit is a good source of fiber and vitamins for a healthy gut. However, certain fruits contain high levels of FODMAPs, which can trigger your IBS symptoms.

Fortunately, you do not need to avoid FODMAPs forever. By doing the low FODMAP process, you can pinpoint which FODMAPs you react to and in what quantity.

Blueberries

Cantaloupe

Clementines

Grapes

Kiwi fruit

Lemons

Limes

Oranges

Pineapple

Raspberries

Ripe guava

Strawberries

Unripe bananas

LOW FODMAP FRUITS – DRIED FRUITS

Dried fruits often contain higher levels of FODMAPs than the original fruit. This is because they are more concentrated.

There are a few low FODMAP dried fruits, including:

Cranberries

Dates

Raisins

Sultanas

Dried fruits are only allowed in small quantities, so you can try to add them to a trail mix, cereal bars or cereals.

LOW FODMAP JUICE

Low FODMAP juices are made from certain low FODMAP fruits. NB:Not all fruit juices have been tested.

Grape juice

Pineapple juice

Cranberry juice

Orange juice

Lime juice

Lemon juice.

HIGH FODMAP FRUIT

Apples

Apricot

Avocado

Bananas (ripe)

Blackberries

Cherries

Grapefruit

Mango

Nectarine

Peaches

Pears

Watermelon

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FODMAP VEGETABLES

It is important to ensure you do not make the mistake of just avoiding all vegetables as they are vital for your gut health. The FODMAP’s that are found in vegetables are mainly fructans and mannitol

FRUCTANS

Fructans are made up of chains of fructose (sugar molecules) that vary in size and structure.

Interestingly, everyone has a limit on their ability to absorb and break down fructans in the small intestine. Therefore anyone can experience digestive symptoms if they eat large quantities.

Those with IBS have a hypersensitivity and so their limits are lower.

Vegetables that are particularly rich in fructans include;

Artichoke

Garlic

Onion

MANNITOL

Mannitol is a type of polyol (sugar alcohol) found in various vegetables including:

Mushrooms

Cauliflower

Snow peas

Butternut squash

Celery

WHICH VEGETABLES ARE LOW FODMAP?

Aubergine

Cabbage

Cucumber

Green Beans

Pepper (green, orange, red, yellow)

Spinach

Tomato

WHICH VEGETABLES ARE HIGH FODMAPS?

Asparagus

Beans and pulses

Mushrooms

Onion (red, white, Spanish, shallots)

Garlic

Chicory root

Spring onion (white part)

- Nb: There are a variety of different types of mushrooms which can be high or low in either mannitol, fructans or both FODMAPs together. Overall, portobello, shiitake and button mushrooms are high in FODMAPs. According to the Monash app, 1 serving (1 cup) of oyster mushrooms is considered low in FODMAPs

HOW MANY PORTIONS OF FRUIT CAN I EAT A DAY WHEN I HAVE IBS?

Eat no more than 3 portions of fruit a day (even the low FODMAP ones) when you have IBS .

The fructose content in fruit can overload your gut and cause digestive symptoms in larger quantities.

Try to eat one serving of fruit at a time, leaving 3 to 4 hours between each serving.

If you want to combine two types of low FODMAP fruits in a meal, it is essential that you do not stack FODMAPs.

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