A few weeks ago I came across a little something called FODMAPs. My doctor had recommended that I look into it, as he had no other explanation for my tummy problems, other than it could be IBS.
Upon googling "FODMAPs" I came across a wealth of information and plenty of blogs & websites providing lists, recipes and recommendations. Without wanting to jump on the FODMAP free bandwagon before I spoke with someone qualified, I visited a lovely dietician recommended to me by a friend. After talking to her about my symptoms, she promptly put me on a strict FODMAP free diet for a month.
I have come across lots of forums where folks who have been put on this diet all of a sudden feel lost, confused and have no idea what they can/cannot eat. Me? I am tackling this diet as a challenge. I love to cook, and I am doing this blog to show my fellow FODMAP free folks that being FODMAP free is not the end of the world, and you CAN cook delicious meals with a little preparation and thought (and feel the awesome benefits of living FODMAP free)
What is the FODMAP Diet?
FODMAPS stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are complex names for certain molecules in foods which can be poorly digested by those afflicted with IBS. Essentially, these molecules, when poorly absorbed by our small intestine, move onto our large intestine- where our good bacteria ferment these molecules. This process of fermentation leads to IBS symptoms.
FOODS TO AVIOD
- Excess Fructose: Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup, Corn Syrup Solids
- Fructans: Artichokes (Globe), Artichokes (Jerusalem), Asparagus, Beetroot, Chicory, Dandelion leaves, Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Radicchio lettuce, Spring Onion (white part), Wheat (in large amounts), Rye (in large amounts), Inulin, Fructo-oligosaccharides.
- Lactose: Milk, ice-cream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, soft unripened cheeses (eg. ricotta, cottage, cream, mascarpone).
- Galacto-Oligosaccharides (GOS): Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas
- Polyols: Apples, Apricots, Avocado, Cherries, Longon, Lychee, Nectarines, Pears , Plums, Prunes, Mushrooms, Sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and Isomalt (953).
SUITABLE FOODS
Suitable Fruits:
Banana, Blueberries, Boysenberry, Cantaloupe, Star fruit, Cranberry, Durian, Grapes, Grapefruit, Honeydew melon, Kiwi, Lemon, Lime, Mandarin, Orange, Passion fruit, Paw paw, Pineapple Raspberry, Rhubarb, Strawberry, Tangelo
Suitable dried fruits (dried fruits may not be suitable for some people):
Banana chips, Cranberries, Currants, Paw paw, Pineapple, Sultanas, Raisins
Suitable Vegetables:
Alfalfa, Bamboo shoots, Bean shoots, Beans (green), Bok choy, Capsicum, Carrot, Celery, Chives, Choy sum, Corn (raw corn may bother some people), Cucumber, Endive, Eggplant (this may be troublesome for some; asses individual tolerance), Ginger, Lettuce (except Radicchio lettuce), Marrow, Olives, Parsnip, Parsley, Potato, Pumpkin, Silverbeet, Spring onion (green section only), Spinach, Squash (this may be troublesome for some; asses individual tolerance), Swede, Sweet potato, Taro, Tomato, Turnip, Yam, Zucchini (this may be troublesome for some; asses individual tolerance)
Alternatives to Grains (gluten)
Rice, Corn (may bother some people), Potato, Amaranth, Tapioca, Oats, Quinoa
Millet, Sorgum, Buckwheat, Arrowroot, Sago, Almond meal
Gluten free bread, 100% spelt bread, wheat free rye.**
Gluten free pasta, rice noodles, wheat free buckwheat noodles.**
Porridge, wheat free muesli, rice bubbles, corn flakes, & gluten free cereals.**
Corn thins, rice cakes & crackers, gluten free crackers, ryvitas, & rye cruskits.**
Gluten free cakes, flourless cakes.**
Gluten free biscuits.**
Gluten free pastry mixes, & bread crumbs, polenta, cornflake crumbs.**
Buckwheat, polenta, millet, sorghum, sago, tapioca, rice, & corn flours.**
**make sure you read the labels to check if there are any hidden FODMAP nasties**
Suitable Milk Products
Lactose-free milk, lactose free cottage cheese, lactose free ice cream, Lactose-free, almond milk, rice milk and sorbet; certain cheeses such as cheddar, Swiss, Parmesan, Brie, camembert, and mozzarella
Suitable Sweeteners
Table sugar (sucrose), golden syrup, maple syrup (all in small quantities)
Other FODMAP friendlies
Nut butters (peanut, almond, hazelnut), Tamari (gluten free soy sauce), eggs
Some Tips
- Gluten free doesn’t necessarily mean FODMAP free. Check the labels - Honey and onion are offenders and are often in gluten free sauces and packaged goods.
- Onion (and garlic) is one of the biggest offenders for IBS and strict avoidance is recommended. Instead of onion and garlic, use the green part of spring onions, chives the Indian herb asafetidam, or use garlic infused oil (the molecules in the garlic do not leach out into the oil).
- Maple syrup is low FODMAP
- Inulin- the cheap and ‘healthy’ food bulking agent and is often added in yoghurt, cereals and muesli bars and is NOT FODMAP friendly.
- Soy sauce contains gluten - buy Tamari instead (gluten free soy sauce)
- Most commercial stock's from the supermarket contain garlic and/or onion. The "Massel" brand 7's chicken stock does not contain either of these. Read more about it here http://www.lowfodmap.com/stock-fodmap-2-minute-noodles/
Information sourced from:
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