FODMAP Diet

What is this fodmap anyway?

Fermentable oligosaccharides,di saccharides,monosaccharides and polyols.

Irritable bowel syndrome or IBS is a very common medical problem.

A diet change can help significantly.

I will list foods that are high fodmap first.

Oligosaccharides:  vegetables :Artichokes,asparagus,beets,Brussels sprouts,broccoli,cabbage,fennel,garlic,leeks,okra,onions,peas,shallots.

Fruits: watermelon,Apple,white peaches,persimmon.

Wheat and rye eaten in large amounts( bread,pasta,couscous,cookies,crackers,biscuits)

Legumes: chickpeas,lentils,kidney beans,baked beans,soy beans.

Disaccharides (lactose)

Milk,yogurt,soft cheese,custard,icecream

Monosaccharides (fructose)

Fruits: apples,Asian pears,pears,mango,peaches,sugar snap peas,watermelon,canned fruit in natural juice,dried fruit,fruit juices,

Honey

Sweeteners: high fructose corn syrup

Polyols: 

Vegetables: avocados,cauliflower,mushrooms,snow peas,sweet corn.

Fruits:apples,apricots,Asian pears,cherries,longon,lychee,nectarines,peaches,pears,plums,prunes,watermelon.

Sweeteners: isomalt,malt it'll,mannitol,sorbitol,xylitol