Low-FODMAP Diet Benefits and Food List

When they enter your bloodstream, they'll travel to the far reaches of your intestine - your colon - joining most of your stomach's bacteria. Some of these friendly bacteria then fuel up using these carbs to create hydrogen gas. At the same time, the FODMAPs encourage liquid into your intestine. Though most people won't feel the gas generation or additional liquid, you might well notice their effects if you have irritable bowel syndrome.

What Are High FODMAP Foods?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Besides being indigestible, they can also slow the digestion of other foods in your stomach. Understanding each part of the FODMAP acronym will help you understand why some foods fall into the high-FODMAP category.

• Fermentable: Without the presence of oxygen, different bacteria ferment some carbohydrates into acids, alcohol or gases. In the case of FODMAPs, the bacteria involved convert the carbs into gases in your stomach.
• Oligosaccharides: These soluble plant fibers include onions, asparagus and chicory root, among others. Oligosaccharides cause bloating and upset stomachs in people with IBS.
• Disaccharides: Sucrose, maltose, cellobiose and lactose form the disaccharide family. Of these, the lactose found in cow's milk products is a common food intolerance that can adversely affect your stomach, so combining it with other high FODMAP intolerances could create more severe gut side effects.
• Monosaccharides: Monosaccharides are simple sugars. The three in most people's diets are fructose, galactose and glucose. You find fructose in honey, jams, chutney and fresh fruit like grapes and apples. Galactose exists in flavored whole yogurt, instant coffee granules and ground black pepper. Glucose forms part of many processed foods, some dried fruits and many other foodstuffs.
• Polyols: These are also known as bulk sweeteners and sugar alcohols, with the seven main types found naturally in some fruits and vegetables. They contain fewer calories than regular sugar, and you'll sometimes see them mixed with artificial sweeteners like sucralose and aspartame. They cause bloating and diarrhea in people with IBS.

How FODMAPs Work in Your Stomach

Since you cannot digest FODMAPs, most will pass through your intestine unchanged. They are a form of dietary fiber that improves most people's health in several ways. Most friendly bacteria in your stomach use the fuel they make from your stomach contents to produce methane, but those that feed on the FODMAPs generate hydrogen, and too much of that could cause stomach conditions like gas, cramps, bloating and discomfort.

If you have a stomach sensitivity to these FODMAP carbs, their osmotically active nature can combine the water they draw into the stomach with the hydrogen to prompt diarrhea. Combined with IBS, high FODMAP gut levels can create immense stomach and bowel pain, so if you have IBS, you should eat a low-FODMAP diet. Also, you should constantly hydrate by drinking water, which benefits everyone. You can drink too much water, though, so drink even amounts throughout the day.

Low-FODMAP Diet Benefits

If you're prone to IBS or a condition called small intestinal bacterial overgrowth, you could try a low-FODMAP diet for a recommended period. If you have general digestion problems, a professional may suggest a short elimination diet to isolate foods that may be causing the symptoms.

Reach out to a health provider or dietitian before trying either option. A dietitian can work with your sensitive digestive system, formulating a low-FODMAP diet that helps make you more comfortable after eating. Health care professionals can monitor your general nutrition and identify weight loss or nutritional deficiencies. The low-FODMAP diet is unsuccessful in up to a quarter of people with IBS, so there is no guarantee it will work for you.

People with other functional gastrointestinal disorders may also see improvements from switching to a low-FODMAP:

• Less bloating
• Reduced stomach pain
• More infrequent gas
• Less constipation
• Reduced diarrhea
• Stress, anxiety and depression relief

A List of Low-FODMAP Foods

When you start a low-FODMAP diet under a health provider's guidance, your specialist will provide you with low-FODMAP alternatives to replace others in the various food categories. Use the items listed below as a guideline:

Beverages

• Ground coffee - not instant
• Black or green tea
• Water

Bread and Grains

• Barley, wheat and rye-free bread
• Corn
• Oats
• Quinoa flakes
• Rice
• Sorghum
• Sourdough
• Tapioca

Dairy Products

• Almond milk
• Brie cheese
• Camembert cheese
• Feta cheese
• Hard cheeses
• Lactose-free milk
• Soy protein milk

Fruits

• Bananas
• Blueberries
• Grapefruit
• Kiwi
• Lemons
• Limes
• Melons - excluding watermelon
• Oranges
• Passionfruit
• Pineapples
• Strawberries

Nuts and Seeds

• Macadamia nuts
• Peanuts
• Pine nuts
• Pumpkin seeds
• Sesame seeds
• Walnuts

Pasta

• Corn
• Quinoa
• Rice

Proteins

• Eggs
• Meats
• Poultry
• Seafood
• Tempeh
• Firm or extra-firm tofu

Sugars, Spices and Oils

• Dark chocolate
• Most herbs and spices
• All fats and oils
• Maple syrup
• Rice malt syrup
• Stevia
• Table sugar

Vegetables

• Alfalfa
• Bell peppers
• Bok choy
• Carrots
• Celery
• Chives
• Cucumbers
• Eggplant
• Ginger
• Green beans
• Lettuce
• Olives
• Potatoes
• Spinach
• Spring onions
• Squash
• Sweet potatoes
• Tomatoes
• Turnips
• Zucchini

While this list is extensive, it is not definitive. A doctor or nutritional specialist may recommend additional low-FODMAP foods to add to your diet.

As everybody is unique, some foods on this list may still create digestive problems for reasons other than the ones common to FODMAP consumption. Your tolerance could vary for numerous reasons.

A Low-FODMAP Diet May Solve Your Digestion Issues

Though it is only one potential solution, starting a low-FODMAP diet could assist with bloating, cramping or gas you may experience. Especially if you have IBS, consult your health provider or dietitian for assistance in starting a diet regimen that could change your life.

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