Introduction

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, a group of short-chain carbohydrates and sugar alcohols. FODMAPs are commonly found in the diet, however, digestive symptoms may arise in some susceptible people. Below is a list of foods that contain FODMAP ingredients:

• Oligosaccharides, such as fructans/fructo-oligosaccharides and galactans/galactooligosaccharides – grains, legumes, and some vegetables
• Disaccharides, such as lactose – milk
• Monosaccharides, such as fructose – fruit
• Polyols, such as sorbitol-sweetened products

The intestinal symptoms FODMAP-sensitive people may experience range from diarrhoea, gas, bloating, and wind. These people are unable to effectively break these FODMAP molecules down in the gut which causes water retention in the
bowel, increased bowel motions, and gas production by intestinal bacteria. If you suspect a FODMAP sensitivity, the best way to test for the condition is to follow an elimination diet that eliminates FODMAP-containing foods. After five weeks of
testing for intolerance, you begin to slowly reintroduce each food while monitoring for symptoms.

Foods To Avoid

FRUCTOSE

• Fruits – apples, boysenberries, cherries, figs, pears, peaches, mango, watermelon, tamarillo, tinned fruit, dried fruit, large serves of fruit
• Vegetables – asparagus, artichokes, sugar snap peas
• Sweeteners – honey, fructose, high fructose corn syrup, agave
• Drinks – fruit juice, soft drinks sweetened with fructose, sparkling wine, dessert wine, ciders, rum

FRUCTANS

• Fruits – custard apples, nectarines, peaches, persimmon, rambutan, tamarillo, watermelon
• Vegetables – Artichokes, asparagus, beetroot, Brussel sprouts, broccoli, cabbage, chicory root, corn, fennel, garlic, leeks, okra, onions, peas, radicchio lettuce, snow peas, spring onion
• Cereals – Wheat, rye, barley products, inulin
• Nuts – cashews, pistachios, almonds

GALACTANS

• Legumes – all legumes (chickpeas, lentils, beans)
• Drinks – soy milk

LACTOSE

• Milk – cow, goat, and sheep
• Cheese – fresh cheeses (cottage, ricotta, cream cheese, mascarpone)
• Other dairy products – yoghurt, ice cream, custard

POLYOLS

• Fruits – apples, apricots, avocado, blackberries, cherries, longan, lychees, pears, nectarines, peaches, plums, prunes, watermelon
• Vegetables – cauliflower, celery, mushrooms, snow peas, sweet potato
• Sweeteners – sorbitol, mannitol, xylitol, maltitol, isomalt