FODMAP

People who suffer from digestive complaints such as IBS will often undergo a FODMAP diet/challenge to determine which food is the culprit.

While the diet is not designed to be long term, sufferers can be following the diet for many months before determining which food is giving them grief. It’s great to have an option on the menu that enables them to enjoy a night out without adding additional time to their diet. Cross contamination is not an issue and a variety of food groups are included. With a little creativity, chefs can create a reliable standby option for these diners, should they want to dine out during the diet.

For an overview check out FODMAP Diet 101: A Detailed Beginner's Guide

For more specific information Low FODMAP diet — Macquarie Health Collective is considered the leading source of information and provides accreditation to Low FODMAP food producers. At this stage there is no certification for restaurants.

he acronym stands for:

Fermentable – Meaning they are broken down (fermented) by bacteria in the large bowel.

Oligosaccharides –These molecules are made up of individual sugars joined together in a chain. There are two groups of fermentable oligosaccharides fructans and galactans. These are found in food such as wheat, rye, onions, garlic and legumes/pulses.

Disaccharides – These are a double sugar molecule. Lactose is a fermentable disaccharide which is found in dairy products such as milk, soft cheese and yogurts.

Monosaccharides – These are a single sugar molecule. Fructose is the only fermentable monosaccharide which is found in honey, apples and high fructose corn syrups.

And Polyols – These are sugar alcohols (not the same as the alcohol you drink though!). The two fermentable polyols are sorbitol and mannitol which are found in some fruit and vegetables and used as artificial sweeteners.

Food low in FODMAPs

Meats, fish and eggs

These are well tolerated unless they have added high FODMAP ingredients, like wheat or high fructose corn syrup.

Nuts and seeds

Nuts and seeds that you can eat include peanuts, macadamia nuts, pine nuts, and sesame seeds but not pistachios, almonds, or cashews, which are high in FODMAPs.

Fruits

  • Unripe bananas

  • Cantaloupe

  • Grapefruit

  • Kiwi

  • Lemons

  • Lime

  • Mandarins

  • Melons (except watermelon)

  • Oranges

  • Passionfruit

  • Strawberries

Vegetables

  • Alfalfa

  • Bell peppers

  • Bok choy

  • Carrots

  • Celery

  • Chives

  • Cucumbers

  • Eggplant

  • Ginger

  • Green beans

  • Kale

  • Lettuce

  • Olive

  • Parsnips

  • Potatoes

  • Radishes

  • Spinach

  • Spring onions (only green)

  • Squash

  • Sweet potatoes

  • Tomatoes

  • Turnips

  • Water chestnuts

  • Yams

  • Zucchini

Grains

  • Corn

  • Oats

  • Quinoa

  • Rice

  • Sorghum

  • Tapioca

Other foods or ingredients

  • All fats and oils

  • Most herbs and spices

  • Sweeteners (maple syrup and stevia)

  • Dairy products if they are lactose-free as well as hard cheeses and aged softer varieties (like Brie and Camembert)

  • Beverages (water, coffee, green, black, or white tea, etc)

Foods high in FODMAPs

Here is a list of some common foods and ingredients that are high in FODMAPs (8Trusted Source):

  • Fruits: apples, applesauce, apricots, blackberries, blueberries, boysenberries, cherries, dates, figs, grapes, nectarines, peaches, pears, plums, raspberries, watermelon

  • Sweeteners: agave nectar, fructose, high fructose corn syrup, honey, isomalt, malt extract, maltitol, mannitol, molasses, sorbitol, xylitol

  • Vegetables: artichokes, asparagus, beetroot, broccoli, Brussels sprouts, butternut squash, cabbage, cauliflower, fennel, garlic, karela, leeks, mushrooms, okra, onions, peas, shallots

  • Dairy products: ice cream, most yogurts, soft and fresh cheeses (cottage cheese, ricotta, etc.), sour cream, whey protein supplements

  • Legumes: beans, baked beans, black-eyed peas, broad beans, chickpeas, fava beans, lentils, pinto beans, red kidney beans, soybeans, split peas

  • Wheat: biscuits, bread, most breakfast cereals, crackers, pancakes, pasta, tortillas, waffles

  • Other grains: amaranth, barley, rye

  • Beverages: coconut water, fortified wines, fruit juices, kombucha, oat milk, rum, soft drinks with high fructose corn syrup, soy milk, tea (chai, chamomile, fennel)