FODMAP

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While this sounds like a new mapping system or new tech, it’s just an acronym to spot the grub that might be messing with your sensitive belly. If you’re often dealing with gas, bloating, or a tummy that’s just not happy, stick around.

Well, then what does this FODMAP stand for? Let’s break it down.

  • Fermentable: This is the stuff that your gut buddies munch on, turning it into gas. And trust me, it’s the kind of party that can clear a room.
  • Oligosaccharides: Sounds high-tech, but it’s just plant fibers that your good gut bacteria feast on. Think onions, garlic, beans, and a lot of bread-y things. Some folks have trouble with bread not because of gluten but because of these guys.
  • Disaccharides: You’ll find these in dairy, like milk, where the sugar lactose hangs out. A lot of people can’t handle lactose, and it’s pretty common around the globe.
  • Monosaccharides: These are in fruits and come as fructose. It’s all sweet and natural until it starts fermenting, and that’s when sensitive stomachs might protest.
  • Polyols: Ever seen sweeteners ending in “ol”? Like xylitol or sorbitol? They’re part of this gang and are in lots of plant foods.

So why do FODMAPs and sensitive tummies not get along? These short-chain carbs don’t play nice with our digestive enzymes, so they’re not soaked up in the small intestine. Instead, they pull water into the gut and end up in the colon, where they’re like an all-you-can-eat buffet for bacteria, leading to gas and other fun stuff.

Is this something everyone should take note of? Nope. Most of us have guts that can handle the FODMAP fiesta. So if you’re not sensitive, you probably don’t need to worry about it. Chill and enjoy your food!

However, if you do fall in the other class, you need to avoid these:

Foods to AvoidFoods to Enjoy
High Fructose

Fruits: apple, mango, nashi, pear, canned fruit in natural juice, watermelon.

Sweeteners: fructose, high fructose corn syrup, corn syrup, honey.

Concentrated fructose: concentrated fruit, large servings of fruit, dried fruit, fruit juice.
Fructans

Asparagus
Beetroot
Broccoli
Brussels sprouts
Cabbage
Eggplant
Fennel
Garlic
Leek
Okra
Onion (all)
Shallots

Cereals:
wheat and rye in large amounts (e.g.
bread, crackers, cookies, couscous, pasta)

Fruit: custard apple, persimmon, watermelon

Misc: chicory, dandelion, inulin
Polyols
Apple
Apricot
Avocado
Blackberry
Cherry
Lychee
Nashi
Nectarine
Peach
Pear
Plum
Prune
Watermelon
Vegetables: Green bell
pepper, mushroom,
sweet corn
Sweeteners: sorbitol
(420), mannitol (421),
isomalt (953), maltitol
(965), xylitol (967)
Banana
Blueberry
Boysenberry
Canteloupe
Cranberry
Durian
Grape
Grapefruit
Honeydew melon
Kiwi
Lemon
Lime
Mandarin
Orange
Passionfruit
Pawpaw
Raspberry
Rhubarb
Rockmelon
Star anise
Strawberry
Tangelo
Vegetables Alfalfa
Artichoke
Bamboo shoots
Beat shoots
Bok choy
Carrot
Celery
Choko
Choy sum
Endive
Ginger
Green beans
Lettuces
Olives
Parsnip
Potato
Pumpkin
Red bell pepper
Silver beet
Spinach
Summer squash (yellow)
Swede
Sweet potato
Taro
Tomato
Turnip
Yam
Zucchini
Starch • Gluten free bread or
cereal products
100% spelt bread
Rice
Oats
Polenta
Other: arrowroot, millet, psyllium, quinoa,
sorgum, tapioca
LactoseGalactans
Legumes: Beans,
baked beans, chickpeas, kidney beans,
lentils
Misc
Sweeteners – sucrose,
glucose, artificial
sweeteners not ending
in “-ol”, and sugar in
small quantities
Honey substitutes –
small quantities of
golden syrup, maple
syrup, molasses, and
treacl
Dairy
Milk
oat milk,
rice milk,
soy milk

Cheeses
hard cheeses, brie, and camembert

Yogurt (Lactose free)
Ice cream substitutes –
gelati, sorbet
Butter substitutes (e.g.
olive oil
  • Fruits: Apples, pears, dried fruit, watermelon, mangoes, and cherries are high in fructose and sorbitol.
  • Vegetables: Artichokes, garlic, onions, cauliflower, and mushrooms contain high levels of fructans and mannitol.
  • Dairy: Products like ice cream, cow’s milk, and yogurt are high in lactose.
  • Sweeteners: Sugar-free confectionery often contains sugar alcohols like xylitol, erythritol, sorbitol, and maltitol.
  • Grains: Wheat and rye bread, as well as muesli containing wheat, are high in fructans.
  • Legumes: Beans, lentils, and pulses are high in GOS.
  • Nuts: Cashews and pistachios are high in fructans and GOS.

Remember, getting into a diet plan abruptly can do worse than good. For example, if you suddenly start avoiding all FODMAP foods, your gut bacteria might starve and start producing something more toxic. Also, not everything is irritable to everyone, the first phase of your transition should be to identify what foods create issues for you. In general, it’s always wise to consult a healthcare practitioner.

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rajiv

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