- The Low FODMAP Diet Approach: Dietary Triggers for IBS Symptoms
- What are FODMAPs?
- Effects of FODMAPs on the Gut
- Guidelines for a Low-FODMAP Diet
- Five Low FODMAP Diet Pitfalls (and What You Can Do to Avoid Them)
- Why Do FODMAP Lists Differ?
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
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
Fructans (fructo-oligosaccharides) & Galacto-oligosaccharides
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)
Polyols – Sorbitol
Fruits: Apples, apricots, pears, blackberries, nectarines, plums
Beverages: Apple and pear juice
Polyols – Mannitol
Vegetables: Cauliflower, mushrooms, snow peas
Polyols – Sorbitol & Mannitol
Sweeteners: Sugar-free gums, hard candies and chocolates containing sorbitol, mannitol, xylitol isomalt, maltitol
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Adapted from IFFGD Publication #251 by CK Yao, Jessica Biesiekierski, Sue Shepherd, Peter Gibson, Eastern Health Clinical School, Monash University, Box Hill Hospital, Melbourne, Australia.
Last modified on November 2, 2014 at 02:32:34 PM