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FODMAPS diet as promised (long)
 
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Published: 10 years ago
 

FODMAPS diet as promised (long)


Ok, like I said to Jax, this is the list of the diet I am going by right now. This may not be the right diet for you if you don't have malabsorption problems. If you have problems with lactose, fruits, beans, and wheat products, you may want to research this diet more. I did not write this list, it was posted on another forum. The credits are at the bottom. As far as I can tell, this is the newest version of the diet (they are still researching this so don't know all the foods allowable). THis is an outline. There are some things on this list I cannot tolerate either. See for yourself:

What are FODMAP’s?

• Fructose (Monosaccharide):
A single Sugar found in all fruit & other foods.
A Fructose Breathe Test determines whether you have fructose intolerance.
The test measures the production of methane or hydrogen produced by bacteria in the large intestine.

• Lactose (Disaccharide):
A Sugar which naturally occurs in milk products.
A Lactose Breathe Test determines whether you have lactose intolerance.
The test measures the production of methane or hydrogen produced by bacteria in the large intestine.

• Fructans:
These are a chain molecule (a fructose chain with glucose as a final molecule).
Main sources are wheat products, & some vegetables (onion & others).

There is no gas test to determine fructan intolerance, other than by an elimination trial.


• Isolmalt, Xylitol, Maltitol, Sorbitol, & Mannitol (Polyols):
They include Sugar alcohols, occurring in some fruits & vegetables and many “sugar free”, “low carb”, “diet”, & “artificial sweetener” products.
Look for additives such as sorbitol (420), mannitol (421), isomalt (953), & xylitol (967).
There is no test for intolerance to these, but excessive consumption has a laxative affect which can worsen your condition & symptoms.


• Galacto-Oligosaccarides (GOS):
They include legumes such as baked beans, lentils, & chick peas. These have chains of Galactose which end in fructose & glucose.

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FRUITS TO AVOID:

Excess Fructose fruit:
Apple
Mango
Nashi fruit
Pear
Persimmon
Rambutan
Watermelon

Excess Fructan fruit:
Persimmon
Rambutan
Watermelon

Excess Polyol fruit:
Apple
Apricot
Avocado
Blackberries
Cherries
Longon
Lychee
Nashi Fruit
Nectarine
Peach
Pear
Plum
Prune
Watermelon

SUITABLE FRUITS:

Banana
Blueberries
Boysenberry
Canteloupe
Star fruit
Cranberry
Durian
Grapes
Grapefruit
Honeydew melon
Kiwi
Lemon
Lime
Mandarin
Orange
Passionfruit
Paw paw
Pineapple
Raspberry
Rhubarb
Strawberry
Tangelo

Suitable dried fruits:

Banana chips
Cranberries
Currants
Paw paw
Pineapple
Sultanas
Raisins

Special notes on fruit:

Limit intake of suitable fruits to one serve per meal.
e.g. One whole banana or orange.
Third to half a glass of suitable juice.
Small handful of berries or grapes.
Small amount of suitable dried fruit (e.g. 10 sultanas).

VEGETABLES TO AVOID:
Sweet corn, cauliflower, bell pepper/capsicum(green), eggplant, & broccoli
Excess Fructose vegetables:
Sugar snap peas

Excess Fructan vegetables:
Asparagus
Beetroot
Broccoli
Brussel Sprouts
Cabbage
Chicory
Dandelion leaves
Eggplant
Fennel
Garlic
Leek
Legumes
Okra
Onion (brown, white, & Spanish)
Peas
Radicchio lettuce
Shallot
Spring onion

Excess Polyol vegetables:
Avocado
Capsicum (bell pepper) green
Cauliflower
Corn (sweet)
Mushrooms
Snow peas

SUITABLE VEGETABLES:

Alfalfa
Artichokes (Globe & Jerusalem)
Bamboo shoots
Bean shoots
Bok choy
Capsicum (bell pepper) red.
Carrot
Celery
Chives
Choy sum
Cucumber
Endive
Ginger
Lettuce
Marrow
Olives
Parsnip
Potato
Pumpkin
Silverbeet
Spinach
Squash (summer) yellow
Swede
Sweet potato
Taro
Tomato
Turnip
Yam
Zucchini

Special notes on vegetables:

Onion is one of the greatest contributors to IBS. Strict avoidance is recommended.

Avoid:
• Onion (brown, white & Spanish).
• Onion powder
• White section of spring onion.
• Leeks.
• Shallots.
• Garlic.

There is undeclared onion hidden in many processed foods including, chicken salt, vegetable salt, vegetable powder, dehydrated vegetables, stocks, gravies, soups, marinades, & sauces.

Alternatives:
• •Asafoetida powder (* contains gluten).
• Fresh & dried ginger, coriander, basil, lemongrass, chili, mint, parsley, marjoram, oregano, thyme, rosemary & others.

PROBLEM WHEAT & Rye products: updated 07/03/11

Bread (white, wholemeal, multigrain, sourdough, pita, & many rye)
Pasta & noodles (regular, two minute, spelt, egg noodles, hokkien & udon)
Breakfast cereals (containing wheat, excess dried fruit &/or fruit juice).
Savoury biscuits (wheat based)
Cakes & baked goods (wheat based)
Sweet biscuits (wheat based)
Pastry & breadcrumbs (wheat flour made)
Others (semolina, couscous, bulger)

ALTERNATIVES to WHEAT Grains:

Rice
Corn (not sweet corn)
Potato
Amaranth
Tapioca
Quinoa
Millet
Sorgum
Buckwheat
Arrowroot
Sago

ALTERNATIVES to WHEAT Products:

Gluten free bread, 100% spelt bread, wheat free rye.
Gluten free pasta, rice noodles, wheat free buckwheat noodles.
Porridge, wheat free muesli, rice bubbles, corn flakes, & gluten free cereals.
Corn thins, rice cakes & crackers, gluten free crackers, ryvitas, & rye cruskits.
Gluten free cakes, flourless cakes.
Gluten free biscuits.
Gluten free pastry mixes, & bread crumbs, polenta, cornflake crumbs.
Buckwheat, polenta, millet, sorghum, sago, tapioca, rice, & corn flours.

Special notes on Wheat:

• Wheat free Rye is tolerable for most (assess individually).
• Small amounts of wheat, such as breadcrumbs, may be tolerable (assess individually).
• Those with diagnosed Coeliac disease should eliminate gluten from their diet.
• Gluten free foods do not contain wheat, rye oats & barley.
o A low FODMAP diet allows oats & barley.
• Trace amounts of wheat ingredients such as soy sauce should not be a problem.
• Many wheat derived products such as wheat starch, wheat thickeners, wheat maltodextrin, wheat dextrin, wheat dextrose, wheat glucose, & wheat color caramel are fructan free glucose chains & should be safe to eat.

OTHER FODMAPs FOODS (containing, FRUCTOSE &/or Fructans) to AVOID: updated 07/03/11

• Honey
• Corn syrups
• Corn syrup solids
• Fruisana
• Chickory
• Dandelion tea
• Inulin
• Artificial sweeteners (see GOS)
• Sugar free or low carb sweets, mints, gums, & dairy desserts.
• Baked beans, lentils, & chick peas

Alternatives:

• Golden syrup
• Treacle
• Molasses
• Maple syrup
• White, brown, raw & castor sugar (sucrose) eaten in moderation.
• Tea, coffee, & herbal teas
• Nuts & seeds (moderation)
• Rice bran.
• Suitable sweeteners (nutrasweet, sucralose, aspartame, stevia, saccharine, tic tacs, minties, regular gum).

Special comments:

• Limit alcohol intake.
• Avoid alcohol which is high in indigestible carbohydrate, such as beer.
• Clear spirits such as Vodka & Gin with water/soda flavored with fresh suitable fruit in moderation is preferable.
• Drink plenty of water.
• Eat in moderation.
• Chew your food well.
• Limit processed foods (hidden FODMAPs & irritants).
• Limit or avoid processed meats ((hidden FODMAPs & irritants).
• Fresh fruit, vegetables, & whole meats/fish are best.

Another source for diet:
(http://www.healingwell.com/community/default.aspx?f=38&m=998680)
I took this off of an IBS forum and the original poster was "Common Response". YOu can private message me if you want but everything is laid out above pretty much. Thanks.
 

 
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