What are FODMAP Foods?
For those experiencing a long term health condition, there is a class of foods known by the acronym FODMAP (Fermentable Oligo-, Di-, Monosaccharides, And Polyols), which is helping many get their gut microbiome back on track with a two-phase method.
Why Avoid FODMAP’s?
What many folks are finding out is that these types of foods are very difficult to digest for certain people and end up causing a wide array of symptoms within the body. Gas, bloating, lethargy, brain fog and even body aches are believed to be contributed to FODMAP foods.
The good news is you can find out rather quickly whether or not FODMAP’s are actually causing problems. It generally takes 7-10 days of avoiding them to notice symptoms clearing up and if they are causing issues, often the benefits are far reaching.
The other good news is that avoiding FODMAP’s is only temporary and people find they can resume eating them after giving them a “rest” for a period of 3-4 months, which allows the body time to rest and repair itself.
Common FODMAP Foods
Some of the foods to avoid while on a FODMAP food plan are listed below:
- Artichoke and asparagus
- Bananas and most beans
- Cauliflower and celery
- Mixed vegetables and mushrooms
- Soybeans, split peas, and scallions/onions
Other foods to avoid are fruits that contain high fructose, including:
- Apples and avocado
- Blackberries and cherries
- Cherries and dates
- Figs, grapefruit and guava
- Mango and nectarines
- Peaches, pears and pomegranate
- Pineapple, plums, prunes and watermelon
Avoid meat substitutes. Also, some cereals, grains, and pasta need to be avoided while on the FODMAP food plan and are listed below:
- Biscuits and bread
- Cakes and croissants
- Egg noodles, muffins and pasta
- Wheat bran and cereals
- Multigrain, oatmeal and sourdough breads need to be avoided
- Most nuts and granola are off the list
- Avoid onions and garlic whenever possible
- Try to avoid condiments, sweets, and sweeteners altogether
- Foods that contain insulin and fructose like yogurt and snack bars
Protein and alcoholic beverages need to be avoided as well:
- Beer and rum, and more than one glass of wine
- Drinks with apple and raspberry with 50% to 100% real juice in quantity.
- Malted chocolate and orange Juice
- Any drinks that contain High Fructose Corn Syrup as an ingredient
- Sports drinks and teas
- Whey products unless lactose-free
Most dairy foods need to be avoided as well. Listed below are examples of foods that are considered good foods to eat while on a FODMAP food plan:
- Alfalfa, bean sprouts and bamboo shoots
- Broccoli whole or heads only (1 cup)
- Brussels sprouts and cabbage
- Carrots and celery
- Corn or sweet corn (if your system can tolerate it, and then only in small amounts)
- Cucumber and eggplant
- Kale and lettuce
- Olives and up to 5 pods of snow peas
- Tomatoes (dried or fresh)
- Squash, yam and zucchini
Remember, this plan is only a temporary one to get your digestive system back on track. The foods on the “bad” list are not always going to be off your diet. In the first phase, this restrictive diet will last about four to six weeks. It is always best to contact a dietitian that can give guidance during both the first and second phases.
In the second phase, some of the foods can be reintroduced into your new plan to see if they are tolerated. Remember, eating a food plan that’s completely without the “bad” FODMAP list items is not recommended. This is a temporary phase to complement the step into the second phase, during which you can face the challenge of keeping your health on track.
For more comprehensive information, look up the 3-step protocol here: