Diet for FODMAP

  • What is the meaning of FODMAP?

    Nearly half of the average Western diet is composed of carbohydrates, which are made up of simple and complex sugars. The term “FODMAP” is an umbrella term for those types of carbs which can cause food intolerance.


  • What is the meaning of FODMAP?

    These types of carbs are FODMAPs:

    • Fructose: e.g. fruits, honey, high-fructose corn syrup, agave.

    • Lactose: e.g. milk, dairy.

    • Fructans: e.g. wheat, onions, garlic.

    • Galactans: e.g. legumes, such as beans, lentils, and soybeans.

    • Polyols: Sugar alcohols and fruits that have pits or seeds, such as apples, avocados, cherries, figs, peaches, or plums.

  • Why should I consider a FODMAP diet?

    If you are suffering from symptoms of food intolerance and you don`t know which type of food is causing your stomach trouble, then you should do hydrogen breath tests for lactose, fructose, sucrose, in addition to lactulose.

    If hydrogen breath tests cannot identify the food items which trigger your stomach symptom, then you should consider an elimination diet by avoiding carbohydrates from the group of FODMAPs. Maybe after 2 to 4 weeks, you start with a challenge diet by introducing again certain FODMAP-carbohydrates, which are candidates of causing your food intolerance. 

    If the elimination diet is able to eliminate your stomach upset and the challenge diet is able to trigger your stomach symptoms, then you can learn which type of food might be inconvenient for your digestive system. 

    A dietician or gastroenterologist can guide you regarding the diet plan.


  • What food should I avoid to apply a FODMAP diet?

    The food list below can help you to apply a FODMAP diet:

Avoid: Not tolerated food high in FODMAPs
Fruits Onion, garlic, artichoke, asparagus, cauliflower, green peas, mushrooms, sugar snap peas
Vegetables Apples, apple juice, cherries, dried fruit, mango, nectarines, peaches, pears, plums, watermelon
Breads & cereals Breads from wheat or rye or barley, breakfasts cereals, biscuits, snack products
Nuts & seeds Cashew, pistachios
Milk & Dairy Milk, ice cream, soy milk (made from whole soybeans), sweetened condensed milk, yoghurt
Protein sources Legumes, marinated or processed meats, poultrz, fish, seafood,
Sweeteners Corn syrup, honey, sugar free confectionery
Maybe: Possibly tolerated food (you might tolerate food)
Vegetables
Prefer to eat: Tolerated food low in FODMAPs
Fruits Cantaloupe, grapes, kiwi, mandarin, orange, pineapple, strawberries
Vegetables Eggplant, green beans, bok choy, bell pepper, carrots, cucumber, lettuced, potato, tomato, zucchini
Dairy Almond milk, cheese like brie or camembert or feta or hard cheeses, lactose-free milk, soy milk (if made from soy protein)
Bread & cereals Corn flakes, oats, rice cakes (plain), sourdough spelt bread, breads free of wheat and rye and barley
Protein sources Eggs, firm tofu, meats, poultry, seafood, tempeh
Nuts, Seeds Macadamias, peanuts, pumkin, seeds, walnuts
Sweeteners Dark chocolate, maple syrup, rice malt syrup, table sugar