Hopefully if you’re reading this you’ve already read my “Part 1” post on FODMAPs, if not you’re probably going to want to do that.
If you don’t (hey we’re all busy, right?) here’s a really quick recap.
FODMAPs or Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols are a group of small chain carbohydrates, found in every day foods (honey, apples, beans, to name a few) that can cause some really uncomfortable side effects for individuals who have IBS, or other GI issues such as IBD (Crohn’s, or Ulcerative Colitis) due to the nature that our good bacteria in our guts consumes these carbs and then ferments them. The fermentation causes gas, which causes bloating, gas, pain, constipation, and/or diarrhea.
Ok, so how do you know if you need to eliminate these guys?
Meet with your doctor and registered dietitian.
What foods are FODMAPs?
I’ll go through each subgroup:
Oligosaccharides (Fructans & Galacto-Oligosaccharides, or GOS)
- Fructans are foods like wheat (not necessarily gluten, but actually wheat), onions, garlic, inulin additives, chicory root extract (these last two you’ll see in “high fiber foods”), asparagus, artichokes, watermelon, dried fruit and nectarines.
- Galactans are foods like beans, lentils, soy, legumes
- Lactose: milk, ice cream, yogurt, ricotta cheese, cottage cheese
- Fruits, honey, high fructose corn syrup
- Sugar alcohols (sorbitol, mannitol, xylitol, etc), stone fruits like avocados, cherries, nectarines, peaches, etc Also, cauliflower, and mushrooms. But, CAULIFLOWER, come the eff on?! That one was hard.
- Kate Scarlata, RDN website here
- Monash University – specifically their app, but their website is also very helpful