FODMAP's: What are they?

If you've ever suffered with IBS, you've probably been told about FODMAP's. But what are they?

FODMAP's are short chain Carbohydrates which are classed into two categories of High and Low. 
Generally the advice is to avoid high FODMAPs as much as possible and to stick to Low. This can seem really daunting because of the general size of the list, but the main things are Garlic, Onion and Wheat. Fruit is also a surprising culprit because of the high fructose levels included which can trigger an attack. 
I used to think following a FODMAP diet was really difficult, but it actually isn't! I'll admit that every now and again I'll fall off the bandwagon and have a few citrusy fruits or or a bowl carbs, but its all about balance!
Below is a basic list of high and low FODMAP's, hope it helps!

High FODMAP's.
Vegetables and Legumes:

  • Garlic.
  • Onions.
  • Baked Beans.
  • Beetroot.
  • Cauliflower.
  • Celery.
  • Falafel.
  • Mushrooms.
  • Peas.
  • Red Kidney Beans.
  • Spring Onions.
  • Shallots.
Fruit (High in Fructose):
  • Apples.
  • Avocado.
  • Blackberries.
  • Cherries.
  • Currants.
  • Dates.
  • Grapefruit.
  • Mango.
  • Peaches.
  • Pears.
  • Plums.
  • Pomegranate.
  • Raisins.
  • Tinned fruit in apple or pear juice.
  • Watermelon.
Meats.
  • Chorizo.
  • Processed Meat.
  • Sausages.
Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes.
  • Any products containing wheat - Bread, cakes, cereal, pastries, pasta, wheat noodles etc.
  • Barley.
  • Cashews.
  • Cous Cous.
  • Pistachios.
  • Spelt Four.
Condiments, Sweets and Spreads. 
  • Agave.
  • Fructose.
  • Gravy.
  • Hummus.
  • Honey.
  • Jams.
  • Pesto.
  • Relish.
  • Stock Cubes.
  • Sugar free sweets.
  • Tahini.
  • Tzatziki Dip.
Drinks:
  • Beer.
  • Coconut Water.
  • Cordial - Orange or Apple and Raspberry.
  • Fruit and Herbal Teas with Apple.
  • Orange Juice.
  • Rum.
  • Sodas.
  • Sports Drinks. 
  • Strong Herbal Tea.
  • Wine.
Dairy:
  • Cheese - cream, Halmoumi, ricotta.
  • Cream.
  • Custard.
  • Ice Cream.
  • Milk.
  • Sour Cream.
  • Yoghurt.
Low FODMAP's.
Vegetables and Legumes:
  • Bean Sprouts.
  • Broccoli.
  • Brussell Sprouts.
  • Butternut Squash.
  • Carrots.
  • Chick Peas.
  • Chilli.
  • Chives.
  • Corn - Sweet Corn.
  • Courgette.
  • Cucumber.
  • Green Beans.
  • Green Pepper.
  • Ginger.
  • Kale.
  • Leek.
  • Lentil.
  • Lettuce.
  • Olives.
  • Parsnip.
  • Potato.
  • Red Peppers.
  • Spinach.
  • Squash.
  • Sun Dried Tomatoes.
  • Sweet Potato.
  • Tomato.
  • Turnip.
  • Zucchini.
Fruits:
  • Bananas.
  • Blueberries.
  • Cantaloupe.
  • Cranberry.
  • Clementine.
  • Grapes.
  • Honeydew and Galia Melon.
  • Kiwi.
  • Lemon.
  • Lime.
  • Orange.
  • Passion Fruit.
  • Papaya.
  • Pineapple.
  • Raspberry.
  • Strawberry.
Meats:
  • Beef.
  • Chicken.
  • Lamb.
  • Pork.
  • Prosciutto.
  • Quorn.
  • Turkey.
  • Cold Meats - Ham and Turkey Breast.
Fish:
  • Cod.
  • Haddock.
  • Plaice.
  • Salmon.
  • Trout.
  • Tuna.
  • Crab.
  • Lobster.
  • Mussels.
  • Oysters.
  • Prawns.
Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cake:
  • Gluten Free Bread.
  • Almonds.
  • Brazil Nuts.
  • Buckwheat - Flour, Noodles etc.
  • Brown rice.
  • Chips.
  • Crispbread.
  • Cornflakes.
  • Coconut.
  • Hazelnuts.
  • Oats.
  • Peanuts.
  • Pecans.
  • Popcorn.
  • Pretzel.
  • Quinoa.
  • Pasta.
  • Rice.
  • Rice Cakes, flour, noodles.
  • Seeds - Sunflower, pumpkin, poppy, chia, sesame.
Condiments, dips, sweets and spreads.
  • BBQ Sauce.
  • Chocolate - dark, milk (3 squares), white (3 squares.)
  • Chutney.
  • Golden Syrup.
  • Jam - Strawberry.
  • Ketchup.
  • Maple Syrup.
  • Marmalade.
  • Marmite.
  • Mayonnaise - with no onion or garlic in.
  • Miso Paste.
  • Mustard.
  • Peanut Butter.
  • Soy Sauce.
  • Stevia.
  • Sweet and Sour Sauce.
  • Vinegar.
  • Worcestershire Sauce.
Drinks:
Alcohol - an irritant but limited intake of the following:
  • Beer.
  • Clear Vodka.
  • Gin.
  • Whiskey.
  • Wine - limited to one drink.
  • Coffee.
  • Fruit juice - low fodmap fruits only.
  • Lemonade - low quantities.
  • Tea.
  • Water.
Dairy:
  • Butter.
  • Cheese - Brie, Camembert, cottage, feta, goat, mozzarella, swiss.
  • Dairy Free Chocolate puddings.
  • Eggs.
  • Milk - Almond, Lactose free, oat.
  • Sorbet.
  • Tofu.
  • Lactose free yoghurt.
Herbs, Spices, Cooking ingredients:
  • Herbs - Basel, Coriander, Curry Leaves, Lemongrass, Mint, Oregano, Parsley, Rosemary, Tarragon, Thyme.
  • Spices - Black Pepper, Chilli Powder, Cinnamon, Cloves, Cumin, Curry Powder, Mustard Seeds, Nutmeg, Paprika, Saffron, Turmeric.
  • Oils - Coconut, Olive, Peanut, Rice, Sesame, Sunflower, Vegetable.
  • Baking Powder.
  • Cacao/Cocoa Powder.
  • Cream - Small amounts.
  • Icing Sugar.
  • Lard.
  • Salt.

Love Lucy xoxo

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