IBS Diet and Low FODMAP Diet

The team at Monash University in Australia, led by Professor Peter Gibson, developed the low FODMAP diet. It wasn't until then did they prove that FODMAPs could trigger symptoms of IBS and research acknowledge that diet could be responsible for IBS symptoms. In turn, limiting dietary FODMAPs became an effective treatment in susceptible people, for treating their symptoms of IBS.

The FODMAP acronym was coined to classify groups of carbohydrates (sugars and fibers) found in foods and beverages, that are similar in length and structure. These, "short-chain" carbohydrates have been shown to be poorly absorbed in individuals living with digestive sensitivities, including Irritable Bowel Syndrome (IBS), and resulting in a common set of gastrointestinal symptoms including abdominal pain, bloating and gas, constipation and/or diarrhea.

What exactly does FODMAP stand for?

FODMAP stands for the following:
F – Fermentable – Quickly broken down by bacteria in the gut and produce gas
O – Oligosaccharides (Fructo-and galacto-oligosaccharides) -- Found in select vegetables, legumes, fruits, grains, nuts and teas
D – Disaccharides (Lactose) – Found in select milk and milk products
M – Monosaccharides (Fructose) – Found in select fruits, vegetables and sweeteners
A – And
P – Polyols (Sugar Alcohols) – Found in select fruits, vegetables and artificial sweeteners

EXAMPLES OF HIGH FODMAP FOODS*
is for Fermentable, which applies to all of the foods on the list.
is for Fructo- and Galacto- Oligosaccharides

Fructo-Oligosaccharides (FOS)

 Wheat, barley, rye

 Garlic

 Onions

 Dried fruit

 Nectarines

 Persimmon

 Watermelon

 Artichokes

 Inulin (Chicory root extract)  

Galacto-Oligosaccharides (GOS)

 Split peas

 Red kidney beans

 Black beans

 Baked beans

 Soybeans

 Pistachios

 Cashews

D is for Disaccharides (Lactose)

 Milk 

 Custard

 Ice cream

 Yogurt

 Buttermilk

 Evaporated milk

 Milk powder

M is for Monosaccharides (Excess Fructose)

 Apples

 Figs

 Boysenberries

 Mango

 Pears

 Watermelon

 Cherries

 Asparagus

 Artichokes

 Sugar snap peas

 High fructose corn syrup

 Honey 

 Agave

 Rum

 And

is for Polyols (Sugar Alcohols)

 Apples

 Apricots

 Blackberries

 Nectarines

 Peaches 

 Pears

 Cauliflower

 Mushrooms

 Snow peas

 Sugar alcohol additives: 

 Isomalt, Mannitol, Sorbitol, Maltitol, Xylitol

 

 

EXAMPLES OF LOW FODMAP FOODS*
These are low FODMAP in a single serving.

is for Fermentable – These foods create minimal fermentation.
is for Fructo- and Galacto- Oligosaccharides (Low FOS and GOS)

 Arugula

 Bok choy

 Bell peppers 

 Carrots

 Collard greens

 Common cabbage

 Cucumber

 Eggplant 

 Green beans 

 Kale

 Lettuce

 Potato

 Corn/Rice/Quinoa, as well as pasta made of these

 Rice, rice cakes 

 Potato and Tortilla chips

 Oats 

 Polenta

 Corn tortilla

 Macadamia

 Peanuts

 Pecans

 Walnuts

 Chia

 Flax

 Pumpkin

 Sesame

 Sunflower seeds

D is for Disaccharides (Low or No Lactose)

 Brie, Colby, Cheddar, Swiss cheese

 Goat, Feta, Mozzarella, Parmesan cheese

 Lactose-free cottage cheese

 Lactose-free yogurt

 Lactose free milk

 Almond milk

 Coconut milk (canned)

 Hemp milk

M is for Monosaccharides (No Excess Fructose)

 Bananas

 Blueberries

 Cantaloupe

 Clementine

 Grapes

 Honeydew melon

 Kiwifruit

 Lemons

 Limes

 Mandarin

 Oranges

 Pineapple

 Raspberries

 Strawberries

And
is for Polyols (Low or No Sugar Alcohols)

 Bananas

 Blueberries

 Cantaloupe

 Clementines

 Grapes

 Honeydew

 Lemons

 Limes

 Oranges 

 Pineapple

 Strawberries

 Table sugar

 Glucose

 Maple Syrup

 Sucralose

 Stevia

* Note this list is not all-inclusive.

The Monash Low FODMAP Smartphone app

Monash University, Medicine Nursing and Health Sciences has created an up-to-date smartphone app which maintains a current list of FODMAP containing foods. It will provide the most current information of FODMAP.

We maintain a FODMAP Registered Dietitian Registry who can help patients administer the low FODMAP diet.

Medical Foods

EnteraGam® is a prescription medical food product for the management of IBS-D that may significantly reduce stool frequency and the number of days with GI-related symptoms. It works by targeting multiple factors in IBS-D. Research shows that this medical food helps the body deal with mild inflammation in the lining of the intestine may contribute to IBS symptoms.

IBgard® is a non-prescription medical food that uses targeted technology to deliver peppermint oil directly to the small intestine. Recent research data has shown favorable results in a combined group of IBS-D and IBS-mixed patients at relieving symptoms similiar to an anti-spasmodic.

Source(s):

LowFODMAPcentral.com
Monash University, Medicine Nursing and Health Sciences
EnteraGam.com
IBgard.com