Foods High in Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs) and Suitable Alternatives
FODMAPs describes poorly absorbed, short-chain carbohydrates that can lead to excessive fluid and gas accumulation, resulting in bloating, abdominal pain, and distention. Studies suggest that a low FODMAP diet may result in significant symptom improvement of IBS.
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FODMAP |
Foods High in FODMAPs |
Suitable Alternatives low in FODMAPs |
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Excess fructose |
Fruits: apple, clingstone peach, mango, nashi pear, pear sugar, snap pea, tinned fruit in natural juice, watermelon
Honey sweeteners: fructose, high-fructose corn syrup
Large total fructose dose: concentrated fruit sources, large servings of fruit, dried fruit, fruit juice
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Fruits: banana, blueberry, cantaloupe, carambola, durian, grape, grapefruit, honeydew melon, kiwi, lemon, lime, orange, passion fruit, pawpaw, raspberry, strawberry, tangelo
Honey substitutes: golden syrup, maple syrup
Sweeteners: any sweeteners except polyols
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Lactose |
Milk: regular and low-fat cow, goat, and sheep milk; ice cream Yogurts: regular and low-fat yogurts Cheeses: soft and fresh cheeses
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Milk: lactose-free milk, rice milk Ice cream substitutes: gelato, sorbet Yogurts: lactose-free yogurts Cheeses: hard cheeses
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Oligosaccharides (fructans and/or galactans) |
Vegetables: artichoke, asparagus, beetroot, broccoli, Brussels sprout, cabbage, fennel, garlic, leek, okra, onion, pea, shallot
Cereals: rye and wheat cereals when eaten in large amounts (eg, biscuit, bread, couscous, cracker, pasta)
Legumes: baked bean, chickpea, lentil, red kidney bean Fruits: custard apple, persimmon, rambutan, watermelon, white peach
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Vegatables: bamboo shoot, bok choy, capicum, carrot, celery, chives, choko, choy sum, corn, eggplant, green bean, lettuce, parsnip, pumpkin, silverbeet, spring onion (green part only)
Onion/garlic substitutes: garlic-infused oil
Cereals: gluten-free and spelt bread/cereal products
Fruit: tomato
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Polyols |
Fruits: apple, apricot, avocado, cherry,longon, lychee, nashi pear, nectarine, peach, pear, plum, prune, watermelon
Vegetables: cauliflower, mushroom, snow pea Sweeteners: isomalt, maltitol, mannitol, sorbitol, xylitol, and other sweeteners ending in "-ol"
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Fruits: banana, blueberry, cantaloupe, carambola, durian, grape, grapefruit, honeydew melon, kiwi, lemon, lime, orange, passion fruit, pawpaw, raspberry
Sweeteners: glucose, sugar (sucrose), other artificial sweeteners not ending in "-ol" |