Fodmap Diet PDF – Overview
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly.
Some people experience digestive distress after eating them and the symptoms include:
- Cramping
- Diarrhea
- Constipation
- Stomach bloating
- Gas and flatulence
Low Fodmap Diet Food List
| Food Category | Food List |
|---|---|
| Fruits | Banana, Blueberry, Boysenberry, Canteloupe, Cranberry, Durian, Grape, Grapefruit, Honeydew melon, Kiwi, Lemon, Lime, Mandarin, Orange, Passionfruit, Pawpaw, Raspberry, Rhubarb, Rockmelon, Star anise, Strawberry, Tangelo |
| Vegetables | Alfalfa, Artichoke, Bamboo shoots, Beat shoots, Bok choy, Carrot, Celery, Choko, Choy sum, Endive, Ginger, Green beans, Lettuces, Olives, Parsnip, Potato, Pumpkin, Red bell pepper, Silver beet, Spinach, Summer squash (yellow), Swede, Sweet potato, Taro, Tomato, Turnip, Yam, Zucchini |
| Starch | Gluten free bread or cereal products, 100% spelt bread, Rice, Oats, Polenta, Other: arrowroot, mil-let, psyllium, quinoa, sorgum, tapioca |
| Dairy | Milk – lactose-free milk, oat milk, rice milk, soy milk (check for additives), Cheeses – hard chees-es, brie, and camem-bert, Yogurt (lactose free), Ice cream substitutes – gelati, sorbet, Butter substitutes (e.g. olive oil) |
| Misc | Sweeteners – sucrose, glucose, artificial sweeteners not ending in “-ol”, and sugar in small quantities, Honey substitutes – small quantities of golden syrup, maple syrup, molasses, and treacle |
When people say “FODMAP diet,” they usually mean a diet low in FODMAP — certain sugars that may cause intestinal distress.
This diet is designed to help people with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) figure out which foods are problematic and which foods reduce symptoms.
Download Fodmap Diet PDF from www.gastroconsa.com using the direct download link given below.