On a Low FODMAP Diet? Well don’t sweat it! We’re here to provide you with a selection of Low FODMAP products for you to choose from!
So…what is a Low FODMAP Diet?
A Low FODMAP Diet is an elimination eating plan! It’s designed to help those with Irritable Bowel Syndrome (IBS) and/or Small Intestinal Bacterial Overgrowth (SIBO). It’s intended to be a short term and temporary diet plan! The Low FODMAP diet is to assist those with IBS and SIBO, discover which foods are troublesome and should be avoided long term. This is done to reduce symptoms and improve your quality of life!
Okay but what are FODMAPS and what does ‘FODMAP’ stand for?
FODMAPS are a group of sugars that are found naturally in many foods and additives, that are not fully absorbed or digested in our intestines. This could lead to intestinal distress for those with IBS and SIBO!
FODMAP stands for…
Fermentable Carbohydrates, which are broken down and digested (fermented) by gut bacteria causing gas and other discomforts.
Oligosaccharides Fructans and Galacto-Oligosaccharides are found in foods such as wheat, grains and alliums.
Disaccharides Lactose is a sugar found in milk and dairy products.
Monosaccharides Fructose are found in many fruits and some vegetables. They also occur in plant derived foods.
Polyols, Sorbitol and Mannitol are artificial sweeteners, often found in diet or sugar-free food and beverages.
Now, what is the purpose of a Low FODMAP Diet?
A Low FODMAP Diet is intended to be a temporary diet, in order to determine which FODMAP foods cause symptoms, through a process of elimination and reintroduction. Once it’s determined which foods should be avoided, symptoms like discomfort, bloating, gas, and abnormal bowel habits should be reduced.
What can you eat on a Low FODMAP Diet?
Some foods and alternatives a Low FODMAP Diet is known for include:
- Vegetables such as green beans, bok choy, carrot, zucchini, tomato, potato, lettuce, cucumber, and red bell pepper
- Fruits including unripe bananas, grapes, blueberries, strawberries, grapefruit, and oranges
- Dairy and alternatives, such as almond milk, goats milk and cheeses and lactose-free milk
- Grain-alternatives made from rice, oats, quinoa, potatoes or corn, or gluten-free flours
- Meat and poultry (depending on how they are seasoned and cooked) and meat alternatives, such as firm tofu and tempeh
- Sugars and sweeteners, including table sugar, cane sugar, dark chocolate, maple syrup and aspartame
(*see note below)
What foods to avoid on Low FODMAP?
Foods that are recommended you avoid on a Low FODMAP Diet include:
- Dairy products, such as cows milk, ice cream, some cheeses and yogurt
- Wheat and grains, found in breads, cereals, crackers and pastas, to name a few
- Most legumes, such as kidney beans, lentils and soybeans
- Some processed meats and marinated meats
- Some vegetables, such as peas, onions, garlic, mushrooms, cauliflower, asparagus, green pepper and avocado
- Some nuts, such as pistachios and cashews
- Some sugars including high fructose corn syrup and honey, as well as all artificial sweeteners
- Some fruits, including apples, blackberries, peaches, pears, plums, mango, dried fruits and watermelon
Some foods that are allowed to be consumed in small amounts, to ensure that they still fall within the Low FODMAP restrictions include: Sweet potatoes, canned chickpeas, oat milk, hemp, flax and chia seeds, nut and seed butters, and canned pumpkin. (*see note below)
*Please note, that due to varying opinions of which foods fall within the Low FODMAP Diet, determining which foods you can consume should be at the discretion of your own personal dietary needs and restrictions and based on recommendations by your own health care practitioner. We understand and recognize that these opinions and preferences may vary.