You may be wondering what the hell are FODMAPs?
Well, FODMAP is an acronym for
If you’ve just thought “wtf does all that mean?” – don’t fret. To put it simply, FODMAPs are a group of carbohydrates found within certain foods and drinks that can trigger bloating, stomach cramps, constipation, diarrhoea and gas. If you suffer from irritable bowel syndrome (IBS) or common digestive disorders, consuming a low-FODMAP diet might provide you with some relief.
Studies show that FODMAPs are resistant to digestion, they produce hydrogen within the body leading to gas, bloating, stomach pain, constipation etc. When FODMAP specific food reaches the colon, it becomes fermented and is used as fuel by your gut bacteria. This can cause your body to draw water into the intestine, resulting in diarrhoea. Not fun...
By following a low-FODMAP diet, you may find numerous benefits and relief from IBS like symptoms. Studies have shown, individuals have noticed relief within a week by following a low-FODMAP diet as well as many psychological benefits, such as decreased stress and anxiety.
Decreased gas, bloating, diarrhoea, constipation, stomach cramps.
If you are unsure of which foods you can and can’t eat, don’t worry. We have taken the guess work out for you, here are some examples of foods that are high and low in FODMAPs.
Foods High in FODMAPs
Fruits: Apples, apricots, blackberries, cherries, canned fruits, figs, dates, pears, peaches and watermelon.
Sweeteners: Fructose, honey, corn syrup
Dairy Products: Milk, ice creams, some yoghurts, sour cream, soft cheeses and whey protein.
Vegetables: Artichokes, asparagus, cauliflower, broccoli, beetroot, onion, mushrooms, fennel.
Legumes: Beans, chickpeas, lentils, red kidney beans, baked beans and soybeans
Wheat: Bread, pasta, tortillas, pancakes, waffles and some breakfast cereals.
Other: Barley and Rye
However, don’t let that list scare you and think, sh*t what can I eat then? Below is a list of foods that are Low-FODMAP friendly.
Foods Low in FODMAPs
- Red and white meat, seafood, eggs
- Fats and oils
- Herbs and spices
- Nuts and seeds (excluding pistachios)
Fruits: Bananas, blueberries, grapes, kiwifruit, lemons, limes, oranges, passionfruit, strawberries, melons (excluding watermelon)
Sweeteners: Stevia, maple syrup, molasses
Dairy: Lactose-free, hard cheeses and aged cheeses (Brie & Camembert)
Grains: Oats, corn, rice, quinoa, tapioca
Vegetables: Capsicum, cucumbers, eggplant, bokchoy, green beans, carrots, celery, olives, potatoes, sweet potatoes, parsnip, squash, zucchini, lettuce, kale and spinach.
Other: Tea and coffee.
So, if you suffer from IBS or IBS-like symptoms, we suggest eliminating all FODMAP foods from your diet and, over time, reintroduce three to four at a time. This way you will be able to identify which foods are triggering your symptoms and hopefully provide you with some relief!