Fodmap Diet Food List (What to Eat & Avoid)

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Imagine you are watching yourself in the mirror, admiring the silver-like hair, your muscular heroic hands, and then suddenly your eyeballs go down further and found a round, oval-shaped belly.

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A big belly is not a good sign to your health and physique as it implies there is something wrong in your stomach or ensuing.

A F.O.D.M.A.P’s are the culprits that are responsible for common stomach bloating and reducing them from the diet could make the tummy issues go vanished.

The low FODMAP diet was developed by a team at Monash University in Australia. The Monash team undertook the first research to investigate whether a low FODMAP diet improved symptom control in patients with IBS and established the mechanism by which the diet exerted its effect.

Fodmap Meaning

F.O.D.M.A.P’s is an acronym for Fermentable Oligo-, Di-, Mono-saccharides, And Polyols, in which Fermentable are those items that can be fermented like Alcohol-Based products, Oligo- are those substances made of chain-sugars which may cause stomach ache, Di- are double sugar substance (Sucrose, Lactose, Maltose) which can cause the issue if you lack lactase, Mono-Saccharides are the single sugar (Fructose, Glucose) and Polyols are artificial sugar sweeteners (Sorbitol, Mannitol).

So the question is how the FODMAP do this bloating problem?

We will try to explain this as simple and in general terms:-

In any healthy person, FODMAP’s are sucked through the lining of the small intestine, and When an individual’s intestine is unable to do so, as in those with IBS, excess FODMAPs go to the large intestine, where the residing bacteria cause them to ferment and produce gas there. They create the need for more water there and hence produce more gas there.

People with the problem of IBS (Irritable Bowel Syndrome) can also face more issues due to FODMAPS.

List of What to eat and what to not?

You must have understood by now that FODMAP’s diet doesn’t depend on what to eat but what not to eat or what to reduce from your current diet.

Following is the list of FODMAP’s Items:-

  1. Fruits:- Apple, Mango, Pear, Tinned Fruit, Watermelon, apricot, avocado, blackberry, peach.
  2. Artificial Sweeteners.
  3. Honey, Sugars, Corn Syrup
  4. Milk-Based Products: Milk from Cows, Goats, Sheep, Yogurt, Custard, Ice Cream, Cheese, cream
  5. Vegetables: Beetroot, Brocolli, Cabbage, Garlic, Onion, Okra, Legumes, baked beans, kidney beans, soybeans, Cauliflower, Mushroom.
  6. Sweeteners: Sorbitol(420), Mannitol (421), IsoMalt(953), Maltitol(965)

And these are the following list of Food that you could eat in the Low FODMAP Diet:-

  1. Fruit: banana, blueberry, durian, grapes, kiwi, orange, raspberry.
  2. Vegetable: Alfalfa, bean shoots, carrot, celery, Choko, choy sum, eggplant, green beans, lettuce, spinach, squash, swede, sweet potato, tomato, turnip
  3. Herbs: Basil, Chili, Coriander, Ginger, Lemongrass, Marjoram, Mint, Oregano, Parsley, rosemary, thyme.
  4. Bread: Gluten-Free Bread or Cereal products, Spelt bread
  5. Milk: Lactose-free milk, Oat Milk, Rice Milk, Soy Milk
  6. Cheese: Hard Cheese and Brie.