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Fodmap

Definition

FODMAPs stands for Fermentable Oligosaccharides; Disaccharides; Monosaccharides; and Polyols. These are naturally occurring sugars found in many foods. A low FODMAP diet reduces or eliminates FODMAP foods to help manage the symptoms of irritable bowel syndrome(IBS).

Description

When FODMAPs are not digested properly, they can draw water into the small intestine. FODMAPs can also end up in the large intestine, where they ferment and produce gas. This extra water and gas can lead to symptoms of IBS, including bloating, constipation, flatulence, pain and nausea.

A low FODMAP diet does not improve symptoms in all people with IBS. In fact, 1 out of 4 people with IBS find their symptoms do not improve on the diet and other treatments may be required. The low FODMAP diet begins with avoiding all FODMAPs for 6 to 12 weeks, followed by gradually reintroducing these foods under the supervision of a Dietitian.

HIGH FODMAP FOODS TO AVOID

High FODMAP foods that commonly trigger IBS symptoms include:

VEGETABLES

  • artichoke
  • asparagus
  • cauliflower
  • garlic
  • green peas
  • mushrooms
  • onion
  • sugar snap peas

FRUITS

  • apples
  • apple juice
  • cherries
  • dried fruit
  • mango
  • nectarines
  • peaches
  • pears
  • plums
  • watermelon

DAIRY AND DAIRY SUBSTITUTES

  • cow's milk
  • custard
  • evaporated milk
  • ice cream
  • soy milk (made from whole soybeans)
  • sweetened condensed milk
  • yoghurt

PROTEIN SOURCES

  • most legumes/pulses
  • some marinated meats/poultry/seafood
  • some processed meats

BREADS AND CEREALS

  • wheat/rye/barley based breads
  • breakfast cereals
  • biscuits
  • snack products

SUGARS, SWEETENERS AND CONFECTIONERY

  • high fructose corn syrup
  • honey
  • sugar free confectionery

NUTS AND SEEDS

  • cashews
  • pistachios

 

1What are FODMAPs. Monash University Aus. Cited July 2020. Available from URL: https://www.monashfodmap.com/about-fodmap-and-ibs

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