The low FODMAP diet is a temporary eating plan designed to help individuals with Irritable Bowel Syndrome (IBS) and Small Intestinal Bacterial Overgrowth (SIBO) identify their food triggers. FODMAP is an acronym for Fermentable Oligo-, Di-, Mono-saccharides, and Polyols—short-chain carbohydrates that are poorly absorbed by the small intestine and fermented by gut bacteria. This fermentation process can lead to symptoms like bloating, gas, abdominal pain, and altered bowel habits. The initial elimination phase requires strict adherence to a low FODMAP menu, making it crucial to know which specific ingredients to avoid.
Oligosaccharides: Fructans and GOS
Oligosaccharides are chains of sugar molecules found in many common foods. The two types to watch out for are fructans and galacto-oligosaccharides (GOS).
- Fructans: A major source of dietary fructans is wheat, meaning many everyday items must be avoided. This includes most breads, pasta, and cereals containing wheat or rye. Onions and garlic are also very high in fructans, and are often hidden in sauces, stocks, and spice mixes. Some vegetables high in fructans include asparagus, leeks, artichokes, and cauliflower.
- GOS: These are primarily found in legumes and beans. Common sources include chickpeas, lentils, kidney beans, and soy milk made from whole soybeans.
Practical Swaps for Oligosaccharides
- Instead of garlic and onions, use the green part of spring onions, chives, or garlic-infused olive oil.
- Swap wheat-based products for gluten-free alternatives like rice, quinoa, or corn-based pasta and bread.
- Use canned lentils or chickpeas (rinsed thoroughly) in small, specific portions, or opt for firm tofu instead of silken.
Disaccharides: Lactose
Disaccharides are sugars made of two linked molecules. Lactose is the main disaccharide to avoid for those who are sensitive.
- Lactose: This is the sugar found in milk and many other dairy products. Common lactose-rich foods include cow, goat, and sheep milk, yogurt, custard, and soft cheeses like ricotta and cottage cheese.
Practical Swaps for Lactose
- Use lactose-free dairy products, such as lactose-free milk or yogurt.
- Alternative milks like almond milk or soy milk (made from soy protein) are good options.
- Hard, aged cheeses like cheddar, parmesan, and Swiss are generally low in lactose.
Monosaccharides: Excess Fructose
Monosaccharides are simple sugars, and excess fructose is a particular concern on the low FODMAP diet. The issue arises when a food contains more fructose than glucose, which impairs absorption.
- Excess Fructose: Sources include many fruits such as apples, mangoes, pears, and watermelon. Sweeteners like honey, agave syrup, and high-fructose corn syrup also contain excess fructose.
Practical Swaps for Fructose
- Swap high-fructose fruits for low-FODMAP options like strawberries, blueberries, oranges, or unripe bananas.
- Use maple syrup or a small amount of table sugar as a sweetener instead of honey or agave.
Polyols: Sugar Alcohols
Polyols are sugar alcohols, which can be found naturally in some fruits and vegetables or added as artificial sweeteners.
- Polyols: Key sources include stone fruits like peaches, plums, and cherries, as well as fruits such as apples, pears, and avocado (in larger serves). Vegetables like mushrooms and cauliflower are also high in polyols. Artificial sweeteners ending in '-ol', such as sorbitol, mannitol, maltitol, and xylitol, are common culprits in sugar-free gums, candies, and diet foods.
Practical Swaps for Polyols
- Replace high-polyol fruits with safer options like grapes, kiwi, or cantaloupe.
- Use table sugar, maple syrup, or stevia instead of artificial sweeteners.
- Refer to the Monash app for specific portion sizes of foods like avocado, as small amounts may be tolerated.
Reading Labels for Hidden FODMAPs
Many packaged and processed foods contain hidden high-FODMAP ingredients. It is essential to become a vigilant label reader during the elimination phase. Common culprits include:
- Fructan sources: Inulin, chicory root extract, fructooligosaccharides (FOS), and wheat or onion powder.
- Sweeteners: High-fructose corn syrup, agave, sorbitol, xylitol, and mannitol.
- Other additives: Watch for milk solids, honey, fruit concentrates, or “natural flavors” if you are particularly sensitive, as these can sometimes contain hidden FODMAPs.
High FODMAP vs. Low FODMAP Ingredient Comparison
| Ingredient Category | High FODMAP Ingredients (Avoid) | Low FODMAP Alternatives (OK) |
|---|---|---|
| Alliums | Garlic, Onion, Leek (bulb) | Garlic-infused oil, Green part of spring onions, Chives |
| Grains | Wheat-based bread, pasta, rye, barley | Gluten-free bread/pasta, rice, quinoa, oats |
| Dairy | Cow's milk, soft cheese, yogurt, ice cream | Lactose-free milk, hard cheeses (cheddar, parmesan), almond milk, soy milk (soy protein) |
| Legumes | Beans, lentils, chickpeas, soybeans | Firm tofu, canned lentils/chickpeas (rinsed, small portion) |
| Sweeteners | Honey, agave syrup, HFCS, sorbitol, xylitol | Maple syrup, table sugar, stevia |
| Fruits | Apples, pears, watermelon, mango, peaches | Blueberries, strawberries, oranges, kiwi, unripe bananas |
| Vegetables | Asparagus, cauliflower, mushrooms, artichoke | Carrots, potatoes, eggplant, cucumbers, spinach |
Conclusion
Navigating a low FODMAP diet requires a solid understanding of which ingredients to avoid, which can feel overwhelming at first. By focusing on the five categories of FODMAPs—fructans, GOS, lactose, excess fructose, and polyols—you can systematically eliminate trigger foods during the initial phase. Learning common ingredient swaps, such as using garlic-infused oil instead of garlic or opting for lactose-free milk, makes meal planning much simpler. Remember, the goal is not a lifelong restrictive diet, but rather a methodical process to identify your personal sensitivities. Working with a dietitian can provide the guidance needed to successfully navigate the elimination and reintroduction phases, leading to a more personalized and manageable long-term diet. For the most accurate and up-to-date information on food content and portion sizes, consult the Monash University FODMAP Diet App.
Outbound Link: Monash University FODMAP Diet App
What ingredients should I avoid on low FODMAP?
This article answers the question: what ingredients should I avoid on low FODMAP? It details the five types of FODMAPs and provides comprehensive lists of high-FODMAP ingredients found in various foods, from fruits and vegetables to grains and processed items. The guide also offers practical, low-FODMAP ingredient swaps to help navigate meal preparation and shopping with confidence during the elimination phase.
What are fructans and where are they found?
Fructans are a type of oligosaccharide found in wheat, onions, garlic, and certain vegetables like asparagus and leeks. They are poorly absorbed in the small intestine and can cause digestive distress in sensitive individuals when fermented by gut bacteria.
Can I eat dairy on a low FODMAP diet?
Most dairy products are high in lactose, a disaccharide that is a common FODMAP trigger. However, lactose-free milk, lactose-free yogurt, and hard cheeses like cheddar and parmesan are generally well-tolerated on a low FODMAP diet.
What fruits are high in FODMAPs due to excess fructose?
Fruits high in excess fructose that should be avoided include apples, pears, mangoes, and watermelon. Conversely, low-fructose fruits like strawberries, blueberries, and oranges are safe to eat.
Are sugar-free sweeteners low FODMAP?
No, many sugar-free sweeteners are actually high in FODMAPs, specifically polyols. Common polyols include sorbitol, mannitol, maltitol, and xylitol, which are often found in sugar-free gums, candies, and diet foods.
How can I add flavor to my food without garlic and onions?
To add flavor, use the green tops of spring onions or chives, and try garlic-infused oil, as the FODMAPs are not oil-soluble. Herbs, spices (without onion/garlic powder), and safe condiments like mustard or soy sauce can also be used.
What grains should I avoid on a low FODMAP diet?
Avoid grains containing wheat, rye, and barley, which are high in fructans. Opt for low-FODMAP grains like rice, quinoa, corn, and oats. Gluten-free products are often low FODMAP but should still be checked for other high-FODMAP ingredients.
Is the low FODMAP diet a permanent eating plan?
No, the low FODMAP diet is a temporary elimination diet, typically lasting 2-6 weeks, followed by a reintroduction phase. The goal is to identify specific triggers and establish a personalized, long-term dietary approach that is as liberal as possible.
