Dr Sue Shepherd, a dietitian at Monash University, found that around 70% people experiencing the symptoms of Irritable Bowel Syndrome had a significant improvement on the low FODMAP diet. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. They are in lots of foods like fruit, veggies, and processed foods.
Examples of high FODMAP foods are listed below:
Excess Fructose: Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup, Corn Syrup Solids
Fructans: Artichokes (Globe), Artichokes(Jerusalem), Asparagus, Beetroot, Chicory, Dandelion leaves, Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Raddicio lettuce, Spring Onion (white part), Wheat (in large amounts), Rye (in large amounts), Inulin, Fructo-oligosaccharides.
Lactose: Milk, icecream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, margarine, soft unripened cheeses (eg. ricotta, cottage, cream, marscarpone).
Galacto-Oligosaccharides (GOS): Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas
Polyols: Apples, Apricots, Avocado, Cherries, Longon, Lychee, Nectarines, Pears , Plums, Prunes, Mushrooms, Sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and Isomalt (953).
This is a relatively new area and there is a lot of research happening. If you think that you may have problems with FODMAPS, please seek help from a doctor or a registered dietitian.
All information about FODMAPS was found on Sue Shepherds website www.shepherdworks.com.au. Please go there for any further information on FODMAPS and the low FODMAP diet.
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