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LOW FODMAP DIET by Mind Map: LOW FODMAP DIET
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LOW FODMAP DIET

The low FODMAP diet is often used in those with irritable bowel syndrome (IBS). The diet could be possibly used in those with similar symptoms arising from other digestive disorders such as inflammatory bowel disease. This diet will also limit fiber as some high fiber foods are also high in FODMAPs.

FODMAP

Fermentable Oligo-Di-Monosaccharides and Polyols)

Osmotic

> They pull water into the intestinal tract

Typical for modern western diet

May not be digested or absorbed well

Sources

Wikipedia

Business Insider

Digestive Health Center Nutrition Services

FODMAP Meals and Snack Ideas

1. Gluten free waffle with walnuts, blueberries, pure maple syrup (without HFCS)

2. Eggs scrambled with spinach, bell peppers and cheddar cheese

3. Oatmeal topped with sliced banana, almonds and brown sugar

4. Fruit smoothie blended with lactose free vanilla yogurt and strawberries

5. Rice pasta with chicken, tomatoes, spinach topped with pesto sauce

6. Chicken salad mixed with chicken, lettuce, bell peppers, cucumbers, tomatoes, balsamic vinegar salad dressing

7. Turkey wrap with gluten free tortilla, sliced turkey, lettuce, tomato, slice of cheddar cheese slice, mayonnaise, mustard

8. Ham and swiss cheese sandwich on gluten free bread, with mayonnaise, mustard

9. Quesadilla with corn or gluten free tortilla and cheddar cheese

10. Beef and vegetable stew (made with homemade broth, beef, allowed vegetables)

FODMAPs in Your Diet

Fructose

(fruits, honey, high fructose corn syrup (HFCS), etc)

Lactose

(dairy)

Fructans

(wheat, garlic, onion, inulin etc)

Galactans

(legumes such as beans, lentils, soybeans, etc)

Polyols

(sweeteners containing isomalt, mannitol, sorbitol, xylitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc)

Typical Symptoms

Diarrhea

Constipation

Gas

Bloating

Cramping

Low FODMAP Foods

Vegetables:

bamboo shoots, bell peppers, bok choy, cucumbers, carrots, celery, corn, eggplant, lettuce, leafy greens, pumpkin, potatoes, squash (butternut, winter), yams, tomatoes, zucchini

Fruits:

bananas, berries, cantaloupe, grapes, grapefruit, honeydew, kiwi, kumquat, lemon, lime, mandarin, orange, passion fruit, pineapple, rhubarb, tangerine

Protein:

beef, chicken, canned tuna, eggs, egg whites, fish, lamb, pork, shellfish, turkey, cold cuts (all prepared without added FODMAP containing foods), nuts, nut butters, seeds

Dairy and non-dairy alternatives:

lactose free dairy, small amounts of: cream cheese, half and half, hard cheeses (cheddar, colby, parmesan, swiss), mozzarella, sherbet, almond milk, rice milk, rice milk ice cream

Grains:

wheat free grains/wheat free flours (gluten free grains are wheat free): bagels, breads, hot/cold cereals (corn flakes, cheerios, cream of rice, grits, oats, etc), crackers, noodles, pastas, quinoa, pancakes, pretzels, rice, tapioca, tortillas, waffles

Beverage Options:

Water, Coffee and Tea (individuals with IBS may also want to limit caffeine), low FODMAP fruit/vegetable juices (limit to ½ cup at a time)