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The Low FODMAP Diet Approach: Measuring FODMAPs in Foods

Measuring FODMAPs in Foods

The Australian research team has developed the laboratory techniques required to quantify the different types of FODMAPs that are found naturally in foods. FODMAPs are found in a wide range of foods, but the list below provides an example of foods that are “high” in FODMAPs.

Note that this list is not exhaustive, and that all products used in this analysis were sampled from foods commonly consumed in Australia. Food products from other countries may yield different FODMAP results, due to differences in food processing or nature of the ingredients.

High FODMAP containing foods

Excess fructose

 

Lactose

Fructans (fructo-oligosaccharides) & Galacto-oligosaccharides

Polyols

 

Sorbitol

Mannitol

Fruits:

Apples, cherries, mango, pears, tinned fruit in natural fruit juice, watermelon, large quantities of fruit juice or dried fruit

 

Vegetables:

Asparagus, artichokes, sugar snap peas

 

Sugars:

Honey, high fructose corn syrup

Milk & Yogurts:

Regular and low fat milk and yogurts

 

Dairy Products:

Soft cheeses

(e.g. ricotta, cottage, cream cheese);

custard, ice-cream

Grains:

Rye and rye products (e.g. rye bread, rye crackers); Wheat and wheat products (e.g. wheat bread, pasta, couscous, wheat bran)

 

Fruits:

Peaches, persimmon, watermelon

 

Vegetables:

Artichokes, legumes (e.g. baked beans, lentils, red kidney beans); onion and garlic and garlic salts etc.

 

Others:

Inulin (often called fiber in nutritional supplements and products)

Fruits:

Apples, apricots, pears, blackberries, nectarines, plums

 

Beverages:

Apple and pear juice

 

Vegetables:

Cauliflower, mushrooms, snow peas

 

Fruits:

Watermelon

 

Sweeteners:

Sugar-free gums, hard candies and chocolates containing sorbitol, mannitol, xylitol isomalt, maltitol

 

Effects of FODMAPs on the Gut Guidelines for a Low-FODMAP Diet

 

Last modified on September 15, 2014 at 12:50:39 PM