Low FODMAP Diet

FODMAP is an acronym referring to Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are complex names for a collection of molecules found in all the foods we eat. While some people can easily absorb these molecules, other people have a very hard time doing so. When these molecules are poorly absorbed in the small intestine of the digestive tract, they continue along their journey through the digestive tract until arriving at the large intestine, where they act as a food source to the bacteria that live there normally. The bacteria then digest/ferment these FODMAPs, which can cause symptoms of Irritable Bowel Syndrome (IBS).

Symptoms of IBS include abdominal bloating and distension, excess wind (flatulence), abdominal pain and discomfort, nausea, changes in bowel habits (diarrhea, constipation, or a combination of both), and other gastro-intestinal symptoms.

A few examples of food sources for each of the FODMAPs are listed below. While the list is not complete, it provides an idea about some of the foods where FODMAPs are found. A Registered Dietitian can provide you with an up to date and full list of foods during a consultation.

• 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), 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, soft unripened cheeses (e.g., ricotta, cottage, cream, mascarpone).
• Galacto-Oligosaccharides (GOS): Legume beans (e.g., baked beans, kidney beans), Lentils, Chickpeas
• Polyols: Apples, Apricots, Avocado, Cherries, Longon, Lychee, Nectarines, Pears, Plums, Prunes, Mushrooms, Sorbitol, mannitol, xylitol, maltitol and Isomalt.