FODMAP’sAbout

Do you suffer from stomach cramps, constipation, wind, diarrhoea

orbloating? You may be suffering from irritable bowel syndrome.

You may know that some foods cause you more distress than others,

yet until recently it has been difficult to identify which foods are

causing the problem. Recent research has uncovered the way that

FODMAPs affect digestive health.

FODMAPFODMAP is an acronym for a group of sugars and sugar-related

molecules that can be poorly absorbed in the small intestine

Fermentable - Oligosaccharides (fructans and alacto-

oligosaccharides), - Disaccharide (lactose), - onosaccharide

(fructose in excess of glucose) and - Polyols (e.g. sorbitol, mannitol)

This is not an exhaustive list. It has been put it together to help you

experiment with eliminating foods from your diet that may be

causing you discomfort.causing you discomfort.

To start the experiment you need to eliminate all foods in the high

FODMAP list for 2-4 weeks.

To help you determine what is triggering your symptoms, join The

FODMAP Challenge!

About

Milk (cow, goat, sheep), Evaporated milk, Yoghurt, Ice cream, Cutard, Ricotta, Cottage cheese, Cream cheese, Milk powder, Milo

Apples, boysenberry, cherries, figs, mango, pears, tamarillos, watermelon, grapefruit, nectarine,peaches, pears, plums, prunes, persimmon, pomegranate

Artichoke, asparagus, sugar snap peas, garlic, lentils, red kidney beans, leeks, shallot, soybeans and some soy milk, onion and garlic salt/powders, Cauliflower, mushrooms, butterner pumpkin, snowpeas

Rye, wheat, barley in large quantity, inulin (may be labeled as chicory root)

Agave, honey high fructose corn syrup(HFCS), Sorbitol (420), Mannitol (421), Maltitiol (965), xylitol (967), Isomalt (953), Polydextrose, sugar free gum, mints, cough drops and some medication

Pistachios, cashews

Rum, Fortified wine, Coconut milk (UHT), Diet soft drinks, Teas: Chamomile, Fennel, Cocoa powder, Carob

DAIRY

BEVERAGES

FRUITS

NUTS

VEGETABLES

GRAINS

SWSWEETENERS

These should be avoided when following a low FODMAP diet

High Foods

SAUTED VEGETABLES WITH

Salmon10 MINUTES COOKING TIME

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Do you suffer from stomach cramps,constipation, wind, diarrhoea or bloating?

Do you want to discover what is triggeringyour symptoms?

Do you want recipes, meal ideas, andongoing support from expert dietitians?