The low FODMAP diet

(FODMAP=Fermentable Oligo-Di-Monosaccharides and Polyols)

FODMAPs are carbohydrates (sugars) that are found in foods. Not all carbohydrates
are considered FODMAPs.
The FODMAPs in the diet are:

• Fructose (fruits, honey, high fructose corn syrup (HFCS), etc)
• Lactose (dairy)
• Fructans (wheat, onion, garlic, etc)(fructans are also known as inulin)
• Galactans (beans, lentils, legumes such as soy, etc)
• Polyols (sweeteners containing sorbitol, mannitol, xylitol, maltitol, stone fruits

such as avocado, apricots, cherries, nectarines, peaches, plums, etc)
FODMAPs are osmotic (means they pull water into the intestinal tract), may not be
digested or absorbed well and could be fermented upon by bacteria in the intestinal
tract when eaten in excess.
Symptoms of gas, bloating, cramping and/or diarrhea may occur in those who could be
sensitive to the effects of FODMAPs. A low FODMAP diet may help reduce symptoms,
which will limit foods high in fructose, lactose, fructans, galactans and polyols.
The low FODMAP diet is often used in those with irritable bowel syndrome (IBS). The
diet also has potential use in those with similar symptoms arising from other digestive
disorders such as inflammatory bowel disease.
This diet will also limit fiber as some high fiber foods have also high amounts of
FODMAPs. (Fiber is a component of complex carbohydrates that the body cannot

digest, found in plant based foods such as beans, fruits, vegetables, whole grains, etc)

Tips for a low FODMAP diet:

• Follow the diet for 6 weeks. After this, add high FODMAP foods one at a time back into the diet in small amounts to identify foods that could be "triggers" to your symptoms. Limit foods that trigger your symptoms.
• Read food labels. Avoid foods made with high FODMAPs such as high FODMAP fruits, HFCS, honey, inulin, wheat, soy, etc. However, a food could be an overall low FODMAP food if a high FODMAP food listed as the last ingredient.
•  Buy gluten free grains as they are wheat free. However, you do not need to follow a 100% gluten free diet as the focus is on FODMAPs, not gluten. Look for gluten free grains made with low FODMAPs, such as potato, quinoa, rice or corn. Avoid gluten free grains made with high FODMAPs.
•  Limit serving sizes for low FODMAP fruits/vegetables and high fiber/low FODMAP foods such as quinoa to a ½ cup per meal (½ cup=size of a tennis ball) if you have symptoms after eating these foods. The symptoms could be related to eating large amounts of low FODMAPs or fiber all at once.
• Low FODMAP Meals and Snack Ideas

1.  gluten free waffle with walnuts, blueberries, maple syrup without HFCS
2.  eggs scrambled with spinach, bell peppers and cheddar cheese
3.  oatmeal topped with sliced banana, almonds and brown sugar
4. fruit smoothie blended with lactose free vanilla yogurt and strawberries
5. rice pasta with chicken, tomatoes, spinach topped with pesto sauce
6. chicken salad mixed with chicken, lettuce, bell peppers, cucumbers, tomatoes,balsamic vinegar salad dressing
7. turkey wrap with gluten free tortilla, sliced turkey, lettuce, tomato, slice of cheddar cheese slice, mayonnaise, mustard
8.  ham and swiss cheese sandwich on gluten free bread, with mayonnaise, mustard
9. quesadilla with corn or gluten free tortilla and cheddar cheese
10. beef and vegetable stew (made with homemade broth, beef, allowed vegetables)

Resources:

"Evidence Based Dietary Management of Functional Gastrointestinal Symptoms: The FODMAP

Approach" Journal of Gastroenterology and Hepatology February 2010

"Clinical Ramifications of Malabsorption of Fructose and Other Short Chain Carbohydrates" Nutrition

Issues in Gastroenterology (in Journal of Practical Gastroenterology) August 2007