Low FODMAP Diet

By Dona Senara

FODMAP, which is short for fermentable oligosaccharides, disaccharides, monosaccharides and polyols are sugars scientifically known as short chain carbohydrates, which are poorly absorbed by the small intestine of human beings.

In most cases, FODMAP aggravates digestive distress through cramping, diarrhoea, constipation, stomach bloating and flatulence especially in people who are sensitive to fermentable carbs.

Scientific evidence suggests that a low FODMAP diet helps relieve gut symptoms and in effect, it is considered the standard dietary therapy for irritable bowel syndrome (IBS), which is a common digestive disorder.

When following a low FODMAP diet one should be mindful of processed food that may contain added FODMAP even though many types of food are naturally low in FODMAP. Moreover, a low FODMAP diet is a vegetarian one since the options are rich in protein and suitable for a low FODMAP diet.

FOODS TO EAT

Fruits: Blueberries, pineapple, cantaloupe, kiwi, starfruit, grapes and strawberries

Vegetables: Bell peppers, radishes, carrots, eggplant, tomatoes, spinach and cucumber

Legumes: White and brown rice, lentils, corn, oats, quinoa, cassava and potatoes

Nuts: Almonds, macadamia nuts, peanuts, pecans, pine nuts and walnuts

Seeds: Pumpkin, sesame, linseeds and sunflower seeds

Proteins: Beef, chicken, eggs, fish, lamb, pork, prawns, tempeh and tofu

Dairy: Lactose free milk, Greek yogurt, parmesan, cheddar and mozzarella cheeses

Oils: coconut and olive oils

Beverages: peppermint tea, almond milk and water

FOODS TO AVOID

Fruits: Apricots, apples, cherries, watermelon, mangoes, pears and peaches

Vegetables: Artichokes, asparagus, onions, cauliflower, mushrooms, snow peas and garlic

Dairy: Yogurt, soft cheese, ice cream, buttermilk, condensed milk and whipped cream

Wheat: Cereal, bread and crackers