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What are FODMAP’s?

FODMAP’s are a group of carbohydrates discovered by Scientists at the Monash University. They are found in quite a lot of foods that are in nearly everyone’s diet. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols.

These carbohydrates are not properly digested by the intestines of some people. IBS sufferers are generally recommended to try a low FODMAP diet in order to help reduce their symptoms. Most people have a low absorption of these carbohydrates, but IBS sufferers seem to be affected the worst. The problem with such carbohydrates is that they are not digested by the small intestine, where they are then passed into the large intestine where bacteria ferments the sugars, resulting in gas. For most, this poses little to no problems, but those with IBS and other gastro-intestinal disorders, this can create a host of issues.

Below is a comprehensive list of foods to avoid, as well as foods that are considered safe to eat, with moderation being the key for some. Here is a list of these foods that you are free to download/print for your safekeeping and future reference.

FODMAP Safe and Unsafe Foods

Foods to avoid

All Dairy

All Gluten

Vegetables to avoid

ArtichokeAsparagus
Baked beansBeetroot
Broad beansButter beans
CabbageCauliflower
CeleryKidney beans
LeekMushroom
PeasSoy beans
Split peasspring onions
Shallots

Fruits to avoid

ApplesApricots
AvocadoBlackberries
CherriesCurrants
DatesFeijoa
FigsGrapefruit
LycheeMango
NectarinesPeaches
PearsPersimmon
PlumsPomegranate
PrunesRaisins
Tinned fruit in apple / pear juiceWatermelon

Cereals and Grains to avoid

Gluten based foods, grains, and nuts

BarleyCashews
CouscousGnocchi
MuesliPistachios
RyeSemolina

Drinks to avoid

BeerApple, Pear, or Mango Juice
RumSoy Milk
Sports drinksWine

Foods that are safe

Vegetables

AlfalfaBamboo Shoots
Bean SproutsBok Choy/Pak Choi
BroccoliBrussel Sprouts
CabbageCapsicum
CarrotsCelery
Chick PeasChilli
ChivesCorn
CucumberEgg Plant
FennelGreen Beans
GingerKale
LeekLentils
LettuceMarrow
OkraOlives
ParsnipRadish
PotatoPumpkin
SeaweedSilver Beet
SpinachSpring Onion
SquashSweet Potato
TomatoTurnip
YamZucchini

Fruit

BananaBlueberry
BoysenberryCantaloupe/Rockmelon
CranberryDragon Fruit
GrapesHoneydew
KiwifruitLemon
LimeMandarin
OrangePassionfruit
Paw PawPapaya
PineappleRaspberry
RhubarbStrawberry

  Meats

BeefChicken
LambPork
ProsciuttoMince
Turkey

 Fish/Seafood

Canned TunaCod
CrabLobster
MusselsOysters
Prawn/ShrimpSalmon
Trout 

Breakfast Cereals, Grains, Pasta, and Nuts

Almonds (in moderation)Amaranth
Brazil NutsBread (made from Gluten Free flour)
Brown/wholegrain RiceBuckwheat
Buckwheat FlourBuckwheat Noodles
Corn FlakesCornflour
Hazelnuts (in moderation)Macadamia (in moderation)
MilletOats
PeanutsPecans
Pine NutsPolenta
PopcornPorridge
Potato Chips/Crisps (plain)Potato Flour
Pumpkin Seeds (in moderation)Quinoa
Rice BranRice Bubbles/Krispies
Rice CakesRice Crackers
Rice FlourRice Noodles
Sesame Seeds (in moderation)Sorghum
SpeltSunflower Seeds (in moderation)
Tortilla ChipsWalnuts (in moderation)
Wheat Free/Gluten Free PastaWhite Rice

Condiments, Sweets, and Spreads

AspartameAcesulfame
Barbeque SauceChocolate (dark)
Chutney (in moderation)Fish Sauce
Golden SyrupGlucose
Jam/JellyKetchup (in moderation)
Maple SyrupMarmalade
MayonnaiseMustard
Olive OilOyster Sauce
Peanut ButterSaccharine
Soy SauceStevia
Sweet and Sour SauceSucralose
SugarTomato Sauce
Vegemite (and alternatives)Vinegar
Worcestershire Sauce

Baking, Herbs and Spices

Baking PowderBaking Soda
Cocoa PowderGelatine
HerbsIcing Sugar
LardOlive Oil
Rice OilSalt
SpicesSunflower Oil
Vegetable Oil

 

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