High FODMAPs

This is a list of common high-FODMAP foods, taken from the King’s College London FODMAP app.

It’s a pretty long list; don’t be put off. You’ll find after the first week or so, and the first couple of food shops, you’ll get a feeling for what is and isn’t high-FODMAP.

I’ll be doing another post on how to approach starting the low-FODMAP diet, as it can be pretty overwhelming. This post is designed to be a complete, comprehensive list you might want to use for reference, knowing that is written by scientists and dietitians.

Remember, though, that the concept of FODMAPs is relatively new and so I don’t doubt that there will be updates, amendments and revisions.

Fructans/FOS “FODMAP”: Wheat-containing foods: I.e. Made using flour

  • bread (white, brown, wholemeal, pitta, ciabatta, focaccia, buns, rolls, rye bread, naan etc)
  • bagels
  • croissants and other pastries
  • muffins
  • cakes
  • biscuits
  • crackers
  • cooking pastries e.g. Shortcrust, puff, flaky, filo
  • breakfast cereals like wheat bran, bran flakes, Weetabix, Shredded Wheat, All-Bran, Cheerios…if you’re not sure, look in the ingredients and wheat will be in bold
  • pasta
  • noodles (all apart from rice noodles)
  • gnocchi

Grains

  • barley
  • spelt
  • bulghar wheat
  • amaranth
  • freekeh
  • semolina
  • rye
  • couscous (an easy one to forget!)

Dairy products: lactose “FODMAP”

  • milk – very high in lactose which is a high-FODMAP sugar
  • buttermilk -this is often added to butters like sunflower and olive spread
  • milk powder – this is found in items like instant hot chocolate, Nutella and lots of other non-fresh products, so look carefully
  • milk solids – as in chocolate
  • condensed milk – as in dessert and baking
  • whey – found in protein supplements used in fitness. Try soya-based products instead

Drinks

  • coconut water
  • dessert wines
  • rum
  • certain teas: chamomile, fennel, oolong, chai, dandelion
  • the fruit juices of the unsuitable fruits (see below!)

Generally, drinks such as coffee, tea, fizzy drinks and alcohol will often make tummy symptoms worse, although they are not strictly “high-FODMAP”. It’s your choice: you could try to cut them out altogether when you’re in the Restriction phase or just keep them in moderation!

Fruits

  • apple
  • apricot
  • blackberries
  • boysenberries (how often do we have these anyway?!)
  • dates
  • figs
  • goji berries
  • mango
  • nectarine
  • peach
  • pear
  • persimmon
  • plum
  • prunes
  • sultanas
  • tinned fruits in apple or pear juice
  • watermelon

Veg

  • GARLIC
  • ONION includes shallots
  • cauliflower
  • artichoke
  • leek
  • mushroom (not mush room in the FODMAP diet for these!!)
  • the white bit of spring onions – the green bits of spring onions will become your best friends

Beans (beans, good for your heart; beans, beans, make you…) – legumes

  • baked beans
  • black eyed peas/beans
  • broad beans
  • butter beans
  • chickpeas (although small amounts of tinned chickpeas are okay)
  • edamame beans
  • kidney beans
  • lentils (again, small amounts of tinned lentils are okay) – the dietitians at KCL suggest that small quantities of lentils are okay for FODMAP-vegetarians)
  • soy beans (in general, soya-based products should only be consumed in moderation)
  • split peas

Other

  • marmite 😦
  • cashew nuts
  • pistachios
  • garlic powder – this is mostly hidden in flavoured crisps, so generally only ready salted crisps are recommended
  • sugar-free products, especially chewing gum

Sugars and sweeteners – generally these are words with complex names, so your best bet to avoid these is either to scan the product with the FODMAPs app or look over the ingredients list. Most packaged snacks will contain some of these: fresh is best! I’ve put this list here for completeness, although it’s difficult to know what to do with this. The bottom line is: do your best, try to eat fresh and make your own snacks where possible.

  • high fructose corn syrup
  • fructose-glucose syrup
  • glucose-fructose syrup
  • honey
  • isomalt
  • malitol
  • mannitol
  • jams with high-FODMAP fruits
  • xylitol (as in sugar-free chewing gum)
  • sorbitol
  • erythritol
  • fructose (hence the fruits which are high-FODMAP)
  • fructose syrup

 

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