My FODMAP list

(Last update: 11/02/2014)

FODMAP = Fermentable Oligo-, Di- and Mono-saccharides and Polyols

What's the FODMAP diet about?

The Low FODMAP diet was developed by a research team at the Department of Gastroenterology at Monash University to assist in management of the gastrointestinal  symptoms associated with Irritable Bowel Syndrome (IBS) by restricting foods high in some carbohydrates called FODMAPs.

FODMAPS are molecules found in foods that can be poorly absorbed, or not absorbed at all, in the small intestine resulting in an increased volume of liquid and gas and therefore contributing to the onset of IBS symptoms: abdominal pain, gas and bloating.

Following a low FODMAP diet should result in a decrease in digestive symptoms. But you should use this and other diets as a guide only. This diet can be a bit restrictive and hard to follow at the beginning but you have to remember that it's not a forever diet. You have to work out your individual tolerance (or intolerance) to the FODMAPS. Tolerance to food is supposed to change overtime as your gut bacteria gets back in balance.

Basically you should take off as much as possible FODMAPS from your diet until you are symptom free for a couple of weeks. This could be 2 weeks for some people for others it can take up to 3 months. Then introduce one type of food every fourth day. For example: on the first day a piece of food in lactose, like yogurt, can be tried, and if the next 72 hours no symptoms appear other dairy products can be tried, and waited 72 hours again. Choose challenge foods that only contain one FODMAP (like honey or mango as they only contain excess fructose and not multiple FODMAP's).

The research reveals this diet is beneficial when a registered dietitian helps implement it. I also read in a recent post from Kate Scarlata that the low FODMAP diet has been shown  to reduce beneficial gut bacteria, scientists don't know the implication of following a low FODMAP diet long term. So, do attempt to re-introduce foods when you feel ready.

The FOMAP diet is still being researched and the foods suitable can change from year to year.

For more information on the food lists check these websites from the professionals:

www.shepherdworks.com.au

www.ibsfree.net

www.katescarlata.com

Kate Scarlata offers a link to those interested in ordering a low FODMAP diet booklet from the Australian researches that came up with it. The money goes to fund further research.

http://www.med.monash.edu.au/cecs/gastro

The Monash University has now an app for androids called: the Monash University LOW FODMAP diet. They also have a smartphone version.

My FODMAP list (from various sources):

FODMAP  FRIENDLY FOODS

FRUIT (1 serving per meal max): 1 medium banana, banana chips<10, blueberry (1 cup), boysenberry (1 cup), canteloupe (1 cup), cherry < 3, clementine, cranberry, coconut, dried shredded coconut<1/4 cup, dragonfruit, durian, grapes, grapefruit<1/2 medium, honeydew melon, kiwi, lemon, lime, lychee <5, mandarin, 1 medium orange, passionfruit, papaya, pineapple (1 cup), pomegranate<1/4 cup seeds or <1/2 small, prickly pear, raspberry, rhubarb (1 cup), rockmelon (cantaloupe), starfruit, strawberry, tangelo, cranberry and orange juice (1 cup).

VEGETABLES: alfalfa, artichoke hearts<1/4 cup, arugula, asparagus <3 spears, aubergine (eggplant), avocado <1/8 cup, bamboo shoots, bean sprouts, beetroot <4 slices, bell peppers, bok choy, broccoli <1/2 cup, Brussel sprouts <1/2 cup, butternut squash <1/4 cup, carrot, celery <1/4 stalk, celeriac, common cabbage, choko, choy sum, courgette (zucchini), cucumber, endive, fennel bulb <1/2 cup, ginger, green beans, green peas <1/3 cup, kale, butter lettuce, nori seaweed, olives, okra 3 pods, pattypan, parsnip, potato, pumpkin<1/4 cup, radish, red bell pepper, rutabaga, savoy cabbage <1 cup, silver beet, snow peas (mangetout) < 10 pods, spinach, spring onion/scallion (green part only), summer squash (yellow), swede, sweetcorn <1/2 cob, sweet potato <1/2 cup, Swiss chard, taro, tomatoes, turnip, water chestnuts, witlof (chicory), yarn.

HERBS: basil, chilli, chives, coriander, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary, thyme.

GRAINS: gluten free bread or cereal products (check ingredients), corn, rice, oats, polenta, amaranth, arrowroot, buckwheat, millet,  quinoa, sago, sorgum, tapioca. Potato and tortilla chips.

MILK PRODUCTS: lactose free milk, almond milk, coconut milk, coconut cream, oat milk (check for additives), soy milk (some brands are ok, some aren't), lactose free yoghurts, butter substitutes (olive oil), ice cream substitutes (lactose free, sorbet) Butter is listed as suitable in some lists (it's meant to be lactose free).

CHEESES: hard cheeses like Swiss, Parmesan, Gouda, Colby, provolone, cheddar, Edam, Muenster, Monterrey Jack. Also Brie, cammembert, mozzarella and feta.

SWEETENERS: sugar in small quantities (sucrose) other names for it: table sugar, cane sugar, confectioners sugar, naturally milled organic sugar, sugar syrup, cane syrup, bar sugar, beet sugar, berry sugar, caster sugar, cane juice crystals, evaporated milled cane juice, refined sugar, invert sugar. Raw, unmilled, unrefined or darker colours of sugar have not had the molasses removed and have excess fructose, should be avoided on the elimination phase).Glucose, artificial sweeteners not ending in “ol”: aspartame, nutrasweet, stevia, Splenda, saccharine. Golden syrup and maple syrup in small quantities. 
 

NUTS/SEEDS  in moderation (10-15 max or 1-2 TB): almonds<10, 2 TB chia seeds, 1 TB flax, hazelnuts<10, macadamias, peanuts, pecans, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts.

OTHERS: black, green, white teas, espresso coffee, peppermint tea, filtered vinegars (white vinegar, white or red wine vinegar, champagne vinegar, rice or rice wine vinegar, balsamic and most flavoured vinegars). Malt vinegar contains gluten. Oil infused with garlic or onion. Firm Tofu and tempeh. Cocoa <3 tsp, carob <2 tsp.  Alcohol: Most wine and beer, vodka and gin (limit to 1 drink).

Condiments & spreads: mustard, pickles or relish<1 tbsp, peanut butter <4 tbsp, vegemite.

HIGH FODMAPS

EXCESS FRUCTOSE (0.2g/serving): Fruit: apple, boysenberry, cherry, mango, nashi, pear, tinned fruit in natural juice, watermelon. Concentrated fruit sources: large serves of fruit, fruit juice, dried fruit. Veg: artichoke, asparagus, sugar snap peas. Sweeteners: fructose, high fructose corn syrup (HFCS), palm sugar, honey, agave syrup, corn syrup, fruisana. HFCS based products like some: BBQ sauce, ketchup, pancake syrup. Alcohol: sherry?, port wine?, rum. Sodas with HFCS. Unfiltered cider vinegar (cloudy) is not appropriate during the elimination phase.

LACTOSE: milk from cows, goats or sheep. Custard, ice cream, cream, yoghurt, evaporated milk, condensed milk, milk powder, margarine. Soft unripened cheeses: cottage, mascarpone, ricotta.

FRUCTANTS/GOS (<0.2g/serving. Breads <0.3/serving): Veg: artichokes, baked beans, black-eyed peas, brussels sprouts, chickpeas (canned chickpeas are allowed 1/4 cup), garlic and salt/powders, leek, lentils, onion, onion & salt/powders, radicchio lettuce, red kidney beans, shallots, spring onion (white part). Soybeans and some soy milk. Grains: Barley, wheat, rye in large amounts, chicory root, dandelion, inulin (added fiber sometimes labeled as chicory root). Fruit: Apple (depends on variety), custard apple, date, fig, grapefruit, nectarine, persimmon, white peaches, watermelon. Nuts: cashews, pistachios. Other: chamomile & fennel tea, instant coffee.

POLYOLS:  Fruit: apple, apricot, blackberry, longon, nashi, nectarine, peach, pear, plum, prune, watermelon. Veg: Cauliflower, mushrooms, pumpkin, snow peas. Sweeteners: sorbitol (420), mannitol (421), isomalt (953) in sugar free mints/gums, cough medicines/drops, maltilol (965), xylitol (967).