AsamplefoodlistfromtheFODMAPexperts
FODMAPsarefoundinawidevarietyoffoods,includingfruitandvegetables,grainsandcereals,nuts,legumes,lentils,dairyfoodsandmanufacturedfoods.ThismakesfollowingtheFODMAPdietalittletricky,asyoucannotsimplyguesswhichfoodswillbehighorlowinFODMAPs.
HavingabasicunderstandingaboutwhichfoodscontainFODMAPsmakesfollowingthe3stepFODMAPdietforyourIBStreatmentalittleeasierlongtermandhelpsyoutoavoidunwantedsymptomsofIBS.
WhenyouclickintoeachfoodyouwillalsoseewhichFODMAPsarepresent.Forexample,themainFODMAPspresentinpearsarefructoseandsorbitol,whereasthemainFODMAPspresentincashewnutsarefructansandGOSandincow’smilk,themainFODMAPfoundislactose.
ThemainFODMAPspresentinfruitaresorbitolandexcessfructose.Fruitsparticularlyhighinexcessfructoseincludeapples,pears,mangoes,cherries,figs,nashipears,pears,watermelonanddriedfruit.
Fruitsparticularlyrichinsorbitolincludeapples,blackberries,nashipears,peachesandplums.Manyfruitscontainbothfructoseandsorbitol,forexample,apples,pearsandcherries.
ThemainFODMAPspresentinvegetablesarefructansandmannitol.Vegetablesparticularlyrichinfructansincludeartichoke,garlic,leek,onionandspringonion.Vegetablesparticularlyrichinmannitolincludemushrooms,cauliflowerandsnowpeas.
ThemainFODMAPspresentingrainandcerealfoodsarefructansandtoalesserextent,GOS.
Grainandcerealfoodsparticularlyrichinfructansincludewholemealbread,ryebread,mueslicontainingwheat,wheatpastaandryecrispbread.
ThemainFODMAPpresentinlegumesandpulsesisGOS.LegumesandpulsesparticularlyhighinGOSincluderedkidneybeans,splitpeas,falafelsandbakedbeans.
ThemainFODMAPpresentindairyfoodsislactose.Dairyfoodsthatarehighinlactoseincludesoftcheeses,milkandyoghurt.Therearealsomanydairyfoodsthatarenaturallylowinlactose,forexamplebutterandcheese.Forthisreason,dairyfoodsaredefinitelynotexcludedfromalowFODMAPdiet.
Manyplant-basedmilkalternativesarealsolowinFODMAPs,e.g.soymilk(madefromsoyprotein),almondmilkandricemilk.However,milkalternativesdonotnaturallycontaincalcium,soremindpatientstochoosecalciumfortifiedvarieties(containing>120mgcalciumper100ml).
Proteinfoodssuchasmeats,poultryandfisharenaturallyfreeofFODMAPs.However,processedandmarinatedmeatsmaycontainFODMAPsduetotheadditionofhighFODMAPingredientssuchasgarlicandonion.
LowFODMAPchoicesincludeplaincookedmeats,poultry,seafood,eggs,whilehighFODMAPoptionsincludemarinatedmeats,processedmeats(e.g.sausage/salami)andmeatsservedwithgravy/saucesthatmayincludehighFODMAPingredients.
MostseedsarelowFODMAP.ThemainFODMAPspresentinnutsareGOSandfructans.HighFODMAPnutsincludecashewsandpistachios,whilelowFODMAPnutsincludemacadamias,peanutsandpinenuts.
HighFODMAPsugarsincludehoney,highfructosecornsyrupandsugar-freeconfectionery.LowFODMAPoptionsincludedarkchocolate,tablesugar,maplesyrupandricemaltsyrup.
Somedips,condiments,saucesandmarinadescontaingarlicandonion.AskforthemseparatelyoronthesideifyouareunsureoftheirFODMAPcontent.
HighFODMAPoptionsincludegarlic/onionbasedmarinadesandsauces,vegetarianmince.LowFODMAPoptionsincludebarbequesauce,mayonnaise,soysauce,chutney,cranberryjuice.
TheMonashLowFODMAPApphelpsyoufindproductsandingredientsinyourarea
GettingcertifiedbytheteamthatdevelopedtheLowFODMAPDietmeansthatyou’llbecomeatrustedLowFODMAPprovider