Do you ever have such severe stomach pain after eating you feel like you can’t even breath? Or, have you been a victim to eating a delicious meal…only for it to end with you barely making it to the bathroom before your bowels go out of control?
It could be FODMAP foods that are causing these negative challenges you may be facing when it comes to enjoying food and trying to improve your health.
Keep reading our FODMAP guide to help you better understand your trigger foods and learn how to enjoy food and life again!
WHAT DOES FODMAP MEAN?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides,
and Polyols. These are types of carbohydrates that can be poorly absorbed in the small
intestine and are then fermented by bacteria in the large intestine. This disrupted
process leads to digestive issues like bloating, gassiness, abdominal pain, or diarrhea.
UNDERSTANDING YOUR GUT
There are nerves that line the intestines which can be overactive in Irritable Bowel
Syndrome (IBS). Normal changes in the gut, such as increases in the amount of gas or
water in the gut, can be experienced as painful episodes of bloating and abdominal pain.
When FODMAPs are ingested, they attract water into the small intestine, causing the
intestines to expand and change the movement of the gut and its contents causing abdominal pain. FODMAPs are also poorly absorbed in the small intestine, so when they reach the large intestine, bacteria use FODMAPs as an energy source to survive. The bacteria rapidly ferment the FODMAPs and produce gas as a result.
This causes the intestinal wall to stretch. Because people with digestive conditions have a highly sensitive gut, ‘stretching’ the intestinal wall causes more intense pain and discomfort compared to someone without IBS or other digestive conditions. It is important to work with a dietitian to help you identify your “trigger foods”.
HIGH FODMAP FOODS (AVOID OR LIMIT)
- Grains: Wheat, rye, barley (in large amounts), especially in breads, pasta, and cereals
- Dairy: Milk, soft cheeses, yogurt (due to lactose)
- Fruits: Apples, pears, watermelon, mango, stone fruits (peaches, plums)
- Vegetables: Onion, garlic, cauliflower, mushrooms, asparagus, brussels sprouts
- Sweeteners: Honey, high fructose corn syrup, sorbitol, mannitol, xylitol, stevia, monk fruit
- Legumes: Lentils, chickpeas, kidney beans (in large amounts)
LOW FODMAP FOODS (SAFE CHOICES)
- Grains: Rice, oats, quinoa, corn tortillas, gluten-free breads/pasta
- Dairy Alternatives: Lactose-free milk, hard cheeses, Greek yogurt, almond/oat milk
- Fruits: Bananas, blueberries, strawberries, grapes, oranges, kiwi
- Vegetables: Carrots, zucchini, green beans, spinach, eggplant, potatoes
- Sweeteners: Maple syrup, table sugar
- Protein: Eggs, chicken, turkey, fish, tofu (firm), tempeh
LOW FODMAP SEASONING OPTIONS
- Garlic infused oil, or other flavored oils
- Green tips of spring onions
- Pickled onions and garlic( pickling can decrease the FODMAP content)
- The Indian spice Asafetida powder has an onion flavor and is low FODMAP
HIGH FODMAP INGREDIENTS TO LOOK FOR ON FOOD LABELS
Fructose / High fructose corn syrup / Honey / Fruit juice / Fruit juice concentrate /
Fruit pieces* / Crystalline fructose / Agave syrup / Fruit sugar / Dried fruit / Sorbitol /
Mannitol / Xxylitol / Isomalt / Erythritol / Fruit juice / Fruit juice concentrate / Dried fruit / Garlic / garlic salt / garlic powder / garlic extract / Onion / onion salt / onion powder / onion extract / Wheat* / Rye* / Inulin / Fructan / Fructooligosaccharide (FOS) / Chicory / chicory root extract / chicory root powder
*If a main ingredient
TIPS FOR MONITORING HIGH FODMAP INGREDIENTS WHEN EATING OUT
- Look at menus online to find restaurants/cafes with suitable low FODMAP options
- Know your worst trigger foods so you can ask for these to be excluded from dishes
- Order a gluten free meal that excludes your worst trigger foods
- Choose protein based meals (fish, red meats, or poultry) served with vegetables/salad/potato/rice/rice
- noodles on the side rather than bread or pasta
- Avoid heavily sauced, rich dishes as they are harder to modify and often contain garlic and onion
- Avoid dishes made with stock (such as soups and risottos) as they often contain garlic and onion
- Ask for a recommendation regarding dishes that do not contain onion or garlic
- Ask for dips, sauces and dressings to be served separately (these often contain garlic and onion)
- Call the restaurant in advance (outside of busy hours) for more complicated requests
SAMPLE LOW FODMAP MEALS
| 2 slices gluten free white bread 2 Tbs peanut butter 1 firm banana 1 cup almond milk | 2 corn tortillas 4 oz cooked ground beef ¼ cup black beans 1 1/2 cup iceberg lettuce ¼ cup mozzarella cheese 2 tbs red salsa |
| 1 cup gluten free chickpea pasta 1 tbsp garlic infused olive oil 2 tbsp parmesan cheese ½ cup sauteed red peppers ½ cup sliced cucumbers with 2 tbsp rice wine vinegar | 1 cup rice 1 chicken breast ½ cup pickled beets 15 steamed green beans 1 tbsp olive oil |
If you want help learning how to improve your gut health? Schedule an Appointment with our dietitians!
Although Samantha Turner is a registered dietitian, she is not YOUR registered dietitian. All content in this post is for informational and educational purposes only, does not constitute medical advice, and does not establish any kind of patient-client relationship by your use of these courses, OakStone Health and Nutrition website, and any other OakStone Health and Nutrition programs. Although OakStone Health and Nutrition aims to provide evidence-based general nutrition information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a healthcare professional in the area for your particular needs before making any medical decisions.
