- 1 What are FODMAPs?
- 2 Where Are FODMAPS Found?
- 3 A Must Read Before Starting Your FODMAP Diet
- 4 Low FODMAP Diet Plan
- 5 FODMAP Elimination Phase
- 6 Where to Find the Food Lists and Serving Size of FODMAP?
What are FODMAPs?
You might be wondering about FODMAPs! Don’t panic you aren’t the only one… FODMAP is not any science fiction movie or it’s a new candy. In super simple term, it is a short chain carbohydrate. The acronym for FODMAP is
F – Fementable
O – Oligosaccharides
M – Monosaccharides
A – And
P – Polyols
Where Are FODMAPS Found?
Some of the instances of high FODMAPs are listed below. The list is not downright and it can vary as new data becomes available regarding the FODMAP content of foods.
- Excess fructose – mango, pear, honey, apples, watermelon and corn syrup
- Fructans – artichokes, leek, rye, garlic, wheat, barley, spring onion, shallots, inulin.
- Lactose – milk based products like cheese, milk powder, dairy desserts etc
- Galacto Oligosaccharides – chickpeas, lentils and beans
- Polyols – Prunes, mushrooms apples, nectarines and apricots
Low FODMAP Vegetables
Green beans, Beetroots (1/2 cups), Asian and collard greens, Bell peppers/capsicum, Broccoli, Brussel sprout ( 3to 5 sprouts), Cabbage, Carrots Okra, Olives, Kale, Lettuce, Cucumber, Potato, Corn, Chili, Pumpkin, Spinach, Tomatoes, Turnip, Snow peas, Radish, Butternut (1/2 cup), Spring onion, Scallion, Courgette.
High FODMAP Vegetables
Garlic, Leek( white part), Asparagus, Onions, Mushrooms, Cauliflower, Artichokes
These are the vegetables that have low and high FODMAP
Low FODMAP Fruits
Banana, Blueberries, Cantaloupe, Desiccated coconut (1/2 cup), All types of grapes, Honeydew, melon, Kiwi fruit, Limes and lemons, Mandarins, Oranges, Strawberries, Passion fruits, Pineapple (1 cup), Raspberries
High FODMAP Fruits
Apples, Apricot, Avocado, Bananas, Mango, Nectarines, Peaches, Plums, Raisins, Sultanas, Watermelon, Cherries
A Must Read Before Starting Your FODMAP Diet
1. Ask your doctor or a dietitian – consult a doctor and let them know about your current medication or additional factors that should be taken into account when changing your diet or fitness regime.
2. FODMAP diet plans are highly restrictive and temporary – A low FODMAP diet is a temporary eating pattern and highly restrictive and definitely not for people with medical history. This FODMAP diet plan focuses on the elimination phase.
3. Not for people with certain medical conditions – this also includes people suffering from diabetes (type 1 and type 2). This is not for children – any elimination diet for the child must be done with a help of a dietitian.
4. Getting the right portion size – portion size is essential as most low FODMAP foods still have small amounts. For instance, a serving of pineapple might be low in FODMAP, but eating half in one go then FODMAP will be high.
5. Consider water as a drink – low FODMAP meal plan does not include drinks so considering water as your drink is important. Any coffee or tea with no milk is very low FODMAP.
6. Preparing foods at home – to save yourself for eating high FODMAP accidental, make FODMAP foods at home. It is better to list down a shopping list of your own for each week’s recipe which is also listed in this article.
Low FODMAP Diet Plan
Day 1 Monday
Breakfast – make a smoothie with any of the fruit listed above
Lunch – choose three veggies from the list and make rice paper rolls. Don’t include scallions and avocado
Dinner – include salmon and low FODMAP vegetable with one cup of brown rice.
Snack option – you can take nuts like walnuts, Brazil nuts or macadamia (40 g, maximum) to get nutrients and fiber. Low FODMAP dairy free chocolate or a snack bar with nuts is also a great option.
Day 2 Tuesday
Breakfast – half cup rolled oats with lactose free milk and your favorite low FODMAP fruit.
Lunch – make a veggie based risotto to make it filling
Dinner – brown rice noodles with shrimp and low FODMAP vegetables.
Snack – you can have vegetable sticks like cucumber and carrots with 2 tbsp of cottage cheese.
Day 3 Wednesday
Breakfast – overnight oats
Lunch – make one pot Ratatouille
Dinner – Quinoa with chicken and brown rice
Snack – yogurt (lactose free 200g)
Day 4 Thursday
Breakfast – sourdough toast with a tsp of peanut butter
Lunch – Quinoa salad with nuts.
Dinner – Spaghetti Bolognese
Snack – carrot or cucumber sticks with 4 tbsp cottage cheese
Day 5 Friday
Breakfast – your choice
Lunch – Frittata with low FODMAP
Dinner – brown rice with broccoli, tofu and walnuts
Snack – nuts and corn chips with salsa (low FODMAP certified)
Day 6 Saturday
Breakfast – Blueberry pancakes
Lunch – Leftovers of your choice
Dinner – eating out or your favorite food
Snack – Lactose free yogurt
Day 7 Sunday
Breakfast – egg toast
Lunch – choose your favorite leftovers
Dinner – soup with veggies
Snack – Quinoa muffin (Just 1 as too many might become high FODMAP)
FODMAP Elimination Phase
Low FODMAP diet is segmented down into three phases; elimination, rechallenge and reintroduction.
The restriction or elimination phases are the starting phase of the low FODMAP diet where the aim is to reduce your irritable bowel syndrome (IBS) symptoms through reducing the amount of FODMAPs you eat. To get this you will have to remove all high FODMAP foods from your diet and target on eating low FODMAP foods serving sizes instead.
It is suggested that you must be under a restrictive phase for at least two to three week period while you get symptom control. Once your symptoms are maintained you can begin the reintroduction phase with your dietitian help.
It is essential that you reintroduce some high FODMAP foods back into your diet as they are essential for your long term gut health.
Where to Find the Food Lists and Serving Size of FODMAP?
You can get it with a dietitian or download apps from iTunes or Play store that says low FODMAP diet chart.
The food that we eat in our day to day life can be high in FODMAPs, and it should be restricted only by people who are highly sensitive to them. For these people, the FODMAP foods must be swapped from high to low from the same food group. This will help you to reduce the risk of nutritional deficiencies that arise when you are on a strict diet.