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Understanding FODMAP and the Low FODMAP Diet

FODMAPs are a group of food components that are not completely digested or absorbed in our intestines. They move slowly through the small intestine, attracting water, and are eventually fermented by gut bacteria in the large intestine. This fermentation produces gas, which, combined with the extra water, causes the intestinal wall to stretch and expand. For individuals with Irritable Bowel Syndrome (IBS) or other gut issues, this can lead to symptoms such as pain, excessive wind, bloating, distension, and altered bowel habits (diarrhea, constipation, or both).

Low FODMAP Diet

FODMAP stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that are metabolized into sugars and are found in various foods. The Low FODMAP Diet is not a traditional diet; it is designed for those who have difficulty absorbing specific carbohydrates in certain foods, which can lead to IBS or other bowel disorders.

High FODMAP foods include those containing fructose, high fructose corn syrup (HFCS), or sorbitol, such as certain fruits and vegetables, processed foods, some medications, and other food items. If you experience symptoms such as gas, bloating, abdominal pain, and diarrhea after consuming these foods, it is recommended to avoid or reduce them.

The Low FODMAP Diet works by first eliminating any high FODMAP foods that you consume in excess. If this does not alleviate symptoms, cut out all high FODMAP foods for 6-8 weeks. After this period, slowly reintroduce high FODMAP foods into your diet to identify which ones trigger symptoms. Over time, you should be able to determine your individual FODMAP intolerances.

FODMAP Diet Plan

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Food GroupServing Size and SuggestionsLow FODMAPModerate FODMAPHigh FODMAP
Fruits½ cup of cut fruit or a medium (baseball size) whole fruit. Limit to 1 to 2 servings per day.

Fresh or fresh frozen fruit may be better tolerated than canned fruit.

Tolerance may depend on the amount you eat at one time.

Limit concentrated sources of fruit, such as dried fruit and fruit juices.
Bananas
Blueberries
Cantaloupe
Grapefruit
Grapes
Honeydew
Kiwi
Lemons
Limes
Oranges
Papaya
Passion Fruit
Pineapple
Raspberries
Rhubarb
Strawberries
Tangelos

Note: Avoid
eating large
amounts of
any fruit.
Canned Fruit Apples
Applesauce
Avocados
Blackberries
Dried Fruits (e.g., raisins, dates)
Fruit Juice
Lychees
Pears
Persimmons
Watermelons
Stone Fruits:
Apricots
Cherries
Mangos
Nectarines
Peaches
Plums
Prunes
Vegetables½ cup for most vegetables or 1 cup of leafy greens

Limit to 1½ to 3 servings per day.

Cooked vegetables may be tolerated best since cooking causes a loss of free sugars.

Keep in mind tolerance may depend on the amount you eat at one time.
Bamboo
shoots
Bok choy
Carrots
Celery
Chives
Cucumber
Eggplant
Green beans
Kale
Lettuce
Parsnips
Pumpkin
Radish
Red bell pepper
Spinach
Squash
Sweet potato
Turnip
White potato
Zucchini
Corn
Green
Peas
Tomatoes
Artichokes
Asparagus
Beets
Broccoli
Brussels
sprouts
Cabbage
Cauliflower
Fennel
Garlic
Green bell peppers
Leeks
Mushrooms
Okra
Onions
Shallots
Sweet corn
Tomato paste
DairyKefir
Lactose Free Milk
Lactose Free Cottage Cheese
Lactose Free Yogurt
Hard or Aged Cheeses
Butter Cream
Cream Cheese
American CheeseMilk
Yogurt
Ice Cream
Cottage Cheese
Ricotta Cheese
GrainsQuinoa
Rice
Millet
Cornmeal
Gluten-Free Products
Oats
Buckwheat
Sourdough White Bread
Wheat
Barley
Rye
Legumes and NutsFirm And Medium Tofu
Pumpkin Seeds
Sesame Seeds
Sunflower Seeds
Canned and drained
chickpeas and lentils

Nuts and nut butters except
pistachios and cashews

Flax Seeds
Soy (silken tofu, textured
vegetable protein, edamame,
soy nuts, soy milk)
Beans
Chickpeas
Hummus
Lentils
Pistachios
Cashews
BeveragesEspresso
Filtered Coffee
Green Tea
Peppermint Tea
Black Tea
Soft drinks that include
high fructose corn syrup
or crystalline fructose

Apple Juice
Other Fruit Juices
Apple Cider
Instant Coffee
Chamomile Tea
Fennel Tea
SweetenersGranulated Sugar
Evaporated Cane Juice
Brown Sugar
Brown Rice Syrup
Pure Maple Syrup
Corn Syrup
Sugar Cane Molasses
Aspartame
Saccharin
Sucralose
Stevia
CocoaHigh Fructose Corn Syrup
Crystalline Fructose
Honey
Agave
Sugar Beet Molasses
Sorbitol
Xylitol
Mannitol
Maltitol

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