Recent (Australian) research has shown that certain kind of carbohydrates (called FODMAPs) may be triggers in irritable bowel syndrome.
What does FODMAP mean?
FODMAPs = Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides And Polyols.
These are carbohydrates which include fructans, galactans, lactose, fructose and sugar alcohols.
How does low FODMAP diet work?
Reducing FODMAPs in your diet means you should avoid the following types of food:
- Fructans: wheat and rye, various fruits and vegetables, added ingredients (e.g. inulin).
- Galacto-oligosaccharides: pulses and legumes.
- Polyols: sugar alcohols (e.g. sorbitol, xylitol, mannitol), various fruits and vegetables, sugar free products.
- Fructose: various fruits, more than 100ml of any fruit juice or smoothie, honey, agave nectar.
- Lactose: dairy products.
However everyone has a unique digestive system, so every person needs to figure out for themselves which group of carbohydrates may trigger the symptoms. It may occur that someone living with IBS is sensitive to only one sort of carbohydrates, like lactose. In this case the person should only avoid food containing lactose.
If you would like to follow the low FODMAP diet, please contact your GP or dietitian first.
In what are FODMAPs found?
In what are FODMAPs found?
- Cereal grains (wheat, bulgur wheat, rye, barley)
- Bakery products made from wheat (bread, roll, pita bread, naan bread, focaccia, panini, ciabatta, muffin, croissant, brioche, pizza...)
- Flour (made from wheat, barley or rye)
- Fresh / dried pasta and noodles (made from wheat)
- Breakfast cereals (wheat, wheat bran, wheat germ)
- Sweet or savoury biscuits, snacks, cakes, pastry (made from wheat flour)
- Breadcrumbs, batter
- Fruits (apple, apricot, blackberry, boysenberry, fig, mango, nectarine, peach, pear, plum, prune, watermelon)
- Vegetables (beans and pulses, cauliflower, chicory root, Jerusalem artichoke, garlic, leek, onions, mushroom)
- Sugar free products (like mints, chewing gum, sweets, chocolate)
- Dairy products (milk, yoghurt, ice cream, custard, cheese, added lactose)
- Nuts and seeds (cashews, pistachios)
- Drinks (chicory, Dandelion tea)
- Sugars and sweeteners (honey, agave nectar, fructose, fructose syrup, glucose-fructose syrup, fructose-glucose syrup, high fructose corn syrup, sugar alcohols)
What can you eat in low FODMAP diet?
- Cereal grains and starchy food: wheat free or gluten free products (white or brown rice, potato, oats, buckwheat, quinoa, millet, arrowroot, tapioca)
- Bread, roll, pizza, pita bread, naan bread: wheat free or gluten free
- Flour and baking: wheat or gluten free flour, cornflour, maize flour, corn polenta, potato flour, rice flour, tapioca flour or starch, arrowroot flour or starch, buckwheat flour, quinoa flour, oat flour
- Pasta and noodles: wheat or gluten free
- Breakfast cereals: oat based cereals or porridge, cornflakes, rice cakes
- Sweet or savoury biscuits, snacks, cakes, pastry: wheat or gluten free (e.g. rice cakes or crackers, corn cakes, oatcakes, cakes from gluten free flour)
- Breadcrumbs: wheat or gluten free, corn polenta, oats, cornflakes crumbs
- Fruits (80g fresh, 25g dried or 100ml juice): banana, blueberry, canteloupe melon, clementine, cranberries, cherries (<3), dried coconut (<3tbs), grapes (10), grapefruit (<1/2 medium), honeydew melon, kiwi, lemon, lime, lychee (<5), orange, mandarin, papaya, passion fruit, pineapple, pomegranate (1/2 small), raspberry, rhubarb, strawberry.
- Vegetables: alfalfa, artichoke hearts (<3tbs), aubergine, asparagus (<3 spears), avocado (<1/4), bamboo shoot, beansprouts, beetroot (<4 slices), broccoli (<3tbs), brussel sprouts (<5), butternut squash (<3tbs), white cabbage, carrot, celery (<1 stick), chives, chard, chilli, courgette, cucumber, endive, fennel bulb (<3tbs), ginger, green beans, lettuce, mange tout (<5 pods), okra (<3 pods), olives, pak choy, parsnip, peas (<3tbs), pepper, potato, pumpkin, radish, rocket, savoy cabbage (<3tbs), spinach, spring onion (green part), swede, sweetcorn (<3tbs), sweet potato (<3tbs) tomato (80g), turnip
- Dairy products: lactose free milk/yoghurt/ice cream, soya milk/yoghurt/custard, rice milk, oat milk, hard cheese (e.g. cheddar, feta, mozzarella, parmesan), butter, cream, sour cream, créme fraiche
- Nuts and seeds: small handful of macadamia nuts, peanuts, pecans, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts (almonds, hazelnuts <10)
- Drinks: water, non-caffeinated drinks (limit fizzy drinks and alcohol)
- Sugars and sweeteners: sugar (glucose), glucose syrup, golden syrup, maple syrup, sucrose, dextrose, treacle, jam, marmalade, aspartame, acesulfame K, saccharin, sucralose, Canderel, Silver Spoon, Splenda, Hermesetas, Stevia
- Herbs, spices, flavorings: basil, bay leaves, cardamom, caraway, cayenne pepper, celery seeds, chilli, chives, cinnamon, cloves, coriander, cumin, curry leaves, dill, fenugreek, garlic infused oil, ginger, lemon juice, lime juice, marjoram, mustard, nutmeg, oregano, paprika, parsley, peanut butter, pepper, rosemary, salt, star anise, soy sauce, thyme, tumeric, vanilla, vinegar (balsamic < 1tbs)...
Recommended portions
- Fruits: at least 3 portions per day (80g fresh, 25g dried or 100ml juice at once)
- Vegetables: at least 2 portions per day (1 portion=80g)
- Dairy: 2-3 portions per day (1 portion is: 200ml milk or 125-150g yoghurt or 30g cheese)
- Meat, poultry or fish: 1-2 portions per day (1 portion = 77-100g meat, poultry, fish or 2 eggs)
- Drinks: at least 6-8 glasses (water, non-caffeinated tea or coffee)
