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 for 3 out of 4 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* | |
| F is for Fermentable, which applies to all of the foods on the list. | |
| O 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 | |
| P 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. | |
| F is for Fermentable – These foods create minimal fermentation. | |
| O 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 | |
| P 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
A medical food is specially formulated to be consumed or administered enterally (orally) under the supervision of a physician. Medical foods are intended for specific dietary management of a disease or condition for which distinctive nutritional requirements, based on recognized scientific principles, are established by medical evaluation. There are several medical foods that are used for treating IBS.
Source(s):
LowFODMAPcentral.com
Monash University, Medicine Nursing and Health Sciences
Last updated on Jan 31, 2023