Learn Which Foods Are High In FODMAPS
This list will help you steer clear of gut irritating foods high in FODMAPS, (Fermentable Oligo-saccharides, Di-saccharides, And Polyols). These are sugars found in some foods that are poorly absorbed by the human gut and some people are much more sensitive to the effects of this than others.
Avoiding these foods can go a long way towards improving your quality of life if you suffer from any of the following ; Fructose Intolerance or Malabsorption, Lactose Intolerance, Leaky Gut, SIBO ( Bacteria Overgrowth in the Bowl), or IBS (Irritable Bowel Syndrome).
When it comes to following a low FODMAP diet, the area that is most tricky to tackle is prepackaged foods, as the ingredients aren’t always listed in an easy to read manner. The same when goes when ordering take-out, or dinning out. Knowing which foods are the culprits can help you stay more comfortable and symptom free.
For more information see my following articles :-
*Important– never self-diagnose gut or bowel issues and get tested by a medial professional to rule out anything more sinister.
*Important – seek professional health advice in the management of a low FODMAP diet, so that you are not missing out on vital nutrients in your diet. A restricted FODMAP food diet and working to get your gut into a healthy balance of good bacteria and enzymes is crucial and this is where the help of a skilled Naturopath, Nutritionist and Dietitian who are experienced with low FODMAP Diets can be invaluable.
Foods HIGH to MODERATE in Fructose, Lactose and other FODMAPS
Fresh Fruits –
Apples, Pears, Watermelon, Avocado, Mango, Prunes, Dates, Stone Fruit, Cherries, Blackberries, Boysenberries, Tamarillos, Custard Apples & Persimmons, Pomegranates, Logans, Lychees and Rambutans
Fruits High In Fructose
Fruit Juice, Fruit Juice Syrup in Canned Fruit, Dried Fruits, Fruit Bars & Muesli Bars containing fruit. Anything sweetened with natural fruit juice, Fructose or High Fructose Corn Syrup
High FODMAP Vegetables Used Commonly To Flavour Food
Onion, Garlic, Leek, Shallots and Spring Onions (but only the white part of the stalk, the green part is fine). Stocks, Sauces, Seasoning and packaged meals containing Onion and Garlic
Vegetables Containing FODMAPS
The legume family – lentils, chickpeas, kidney beans, baked beans etc, Cauliflower, Capsicum, Fennel Bulb, Sweet Corn, Mushrooms, Beetroot, Broccoli, Eggplant, Brussels Sprouts, Cabbage, Sugar and Snow Peas, Asparagus, Radicchio Lettuce and Artichokes
Avoid Dairy Products Due To Lactose
All Milk products including Ice-cream, Cream, Yoghurt, Margarine’s, White Soft Cheeses, Cheese Spreads. Hard Yellow Cheese is the only dairy product that is tolerated.
Dairy Free Alternatives High In FODMAPS
Many milk substitutes, such as Almond, Rice and Quinoa milks are sweetened with Agave. Also Soy Milk can be problematic for some people too.
Cold Beverages High In Fructose & Artificial Sweeteners-
Fruit Juice, Cordials, Sugar Free Drinks and Sugar Free Soft Drinks, Soft Drinks sweetened with fruit concentrate.
Artificial and some Natural Sweeteners High in FODMAPS-
Honey, Agave, Fructose, Corn Syrup, High Fructose Corn Syrup, Isomalt, Sorbitol, Xylitol, Mannitol . This means no Sugar-Free chewing gums, lollies, chocolates etc. and also be careful when buying organic and natural chocolate and confectionery products to read the ingredients, as Agave is commonly now used and it is very high in Fructose..
Pure organic Stevia, is tolerated well by most people, but it must be 100% pure.
Nuts High In FODMAPS-
Cashew and Pistachio
High FODMAP Grains –
Avoid Rye, Wheat and Barley; e.g wheat pasta, rye bread. Some people tolerate wheat better than others though
Some Herbal Teas & Coffee Substitutes –
Fennel, Chamomile, Strong Black, Strong Chai, Strong Chicory and Fruit Based Teas, Caro, Chicory, Dandelion
On a FODMAP diet you should avoid all alcoholic beverages, with the exception of an occasional drink of Beer, Dry Red, Dry White, Gin and Vodka
The foods listed above contain high to moderate levels of Fructose and various FODMAP’s. The foods with moderate levels of FODMOP components may be tolerated by some individuals in smaller portions.
A Dietitian, Naturopath, or Nutritionist will be able to guide you on the correct portion sizes and how to test yourself with food introductions.
See Sue Shepherd’s site , she is known as the guru when it comes to Fructose and FODMAP diets and also we found this great blog, FRUCTOSE FREE ME that has plenty of advice and links to many informative and helpful sites to help those on Fructose and FODMAP restricted diets.
Sugar Adds To Your Problems
It is very important to limit your sugar intake to help heal the body heal itself, so it can hopefully in the future tolerate some of the above foods. Sugar is poison and very addictive read my article Sugar Addiction And The Link to Sugar Causing Obesity & Disease.
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Browse through my low FODMAP vegan and vegetarian recipe section.
Here are some of my favourite low FODMAP recipes to try;