The fodmap diet: promoting gastrointestinal health with diet

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FODMAP information. FODMAP foods to eat and FODMAP foods to avoid. Track your FODMAP consumption and reaction with this handy FODMAP food log.

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The fodmap diet: promoting gastrointestinal health with diet

  1. 1. The FODMAP Diet promoting gastrointestinal health with diet © FODMAPLiving.com 2013
  2. 2. What are FODMAPs? FODMAP is the acronym for      Fermentable Oligo-, Di- and Monosaccharides, and Polyols FODMAPs are a type of carbohydrate (or “sugar”) found in certain foods that are not easily absorbed by the bowel. © FODMAPLiving.com 2013 http://fodmapliving.com
  3. 3. The information presented here is a compilation of data from a variety of sources. It is intended for informational purposes only. You should work / consult with your gastroenterologist and a registered dietician to ensure you maintain a healthy, wellbalanced, nutritious diet. The FODMAP diet is NOT for weight loss, but for the dietary management of many gastrointestinal issues (e.g., those commonly associated with IBS). © FODMAPLiving.com 2013 http://fodmapliving.com
  4. 4. The bad news … foods to avoid Fructose (fruits, honey, high fructose corn syrup [HFCS], etc)  Lactose (dairy)  Fructans (wheat, onion, garlic, etc) [fructans are also known as inulin]  Galactans (beans, lentils, legumes such as soy, etc)  Polyols (sweeteners containing sorbitol, mannitol, xylitol, maltitol, stone fruits such as avocado, apricots, cherries, nectarines, p eaches, plums, etc)  SOURCE: Digestive Health Center at Stanford Hospital and Clinics © FODMAPLiving.com 2013 http://fodmapliving.com
  5. 5. The good news … foods to eat (by food group) FOOD GROUP FOODS TO EAT Beef, chicken, lamb, pork, organ meats Meats, Poultry, Fish, Eggs Some fresh sausage * Canned tuna, fish, shellfish Eggs, egg whites, egg substitute FOODS TO AVOID Foods made with high FODMAP fruit, high fructose corn syrup, (HFCS), gluten, milk/whey, garlic or onion Some cold cuts * * Many fresh sausages and commercial cold cuts contain HFCS, gluten, milk/whey, onion and / or garlic. Be sure to carefully read the product packaging to avoid these common FODMAP triggers. Learn more … © FODMAPLiving.com 2013 http://fodmapliving.com
  6. 6. The good news … foods to eat (by food group) FOOD GROUP FOODS TO AVOID Lactose free milk and Nondairy creamers Milk from cow, sheep or goat, including buttermilk Lactose free yogurt Regular yogurt Hard cheeses * (e.g. sharp cheddar, parmesan, fontina, asiago, brie) Soft cheeses, cream cheese, sour cream Lactose free cottage cheese Regular cottage cheese Sherbet or sorbet (that doesn’t contain HFCS, dairy or gluten) Dairy FOODS TO EAT Ice cream, whipped cream, sweetened condensed milk Non-dairy butte substitute * Hard cheeses are naturally lactose free. © FODMAPLiving.com 2013 Butter and margarine Learn more … http://fodmapliving.com
  7. 7. The good news … foods to eat (by food group) FOOD GROUP FOODS TO AVOID Almond milk Coconut milk (possibly) Rice Milk (white rice)* Rice Milk (brown rice)* Nuts and Nut butters (most) Pistachios and cashews Tofu Other soy products ** Seeds Dairy Alternatives FOODS TO EAT Hummus * Some people react to brown rice; you should learn how this applies to you. ** People have different tolerances to soy products; you should learn how it applies to you. The process involved in making tofu makes it FODMAP friendly. Learn more … © FODMAPLiving.com 2013 http://fodmapliving.com
  8. 8. The good news … foods to eat (by food group) FOOD GROUP FOODS TO EAT FOODS TO AVOID Wheat free grains and flours (gluten free) – such as oat, almond, Any product containing regular white flour (wheat-based), chicory root, inulin, grains containing HFCS, semolina, durum, farina, graham, spelt, bromated, and rye. gluten-free all purpose flour, tapioca, potato and corn. Gluten free pretzels & crackers, corn chips, rice cakes Grains Some commercial breakfast cereals (e.g., Peanut Butter Cap’n Crunch, Rice Krispies, Cream of Rice, Oatmeal, Rice & Corn Chex) Most gluten free bread products and some frozen waffles Flour tortillas Wheat pasta Rice, quinoa, gluten free pasta, corn tortillas Learn more … © FODMAPLiving.com 2013 http://fodmapliving.com
  9. 9. The good news … foods to eat (by food group) FOOD GROUP Fruits FOODS TO EAT FOODS TO AVOID Bananas, berries, cantaloupe, clementines, grapes, grapefruit, honeydew melon, kiwi, kumquat, lemon, lime, mandarin orange, oranges, passion fruit, pineapple, rhubarb, tangerine Avocado, apples, applesauce, apricots, dates, canned fruit, cherries, dried fruits, figs, guava, lychee, mango, nectarines, pears, papaya*, peaches, plums, prunes, persimmon, watermelon * There is conflicting evidence about papaya. If you can’t live without it, test your reaction and keep your fingers crossed that it is not one of your FODMAP triggers. Learn more … © FODMAPLiving.com 2013 http://fodmapliving.com
  10. 10. The good news … foods to eat (by food group) FOOD GROUP FOODS TO EAT FOODS TO AVOID Bamboo shoots, bell Artichokes, asparagus, b peppers (orange, red & eets, leeks, broccoli, bru yellow), bok ssel choy, cucumbers, carrots, ce sprouts, cabbage, caulifl lery, corn, eggplant, green ower, fresh Vegetables beans*, lettuce, leafy fennel, mushrooms, okra greens, pumpkin, potatoes, s , onion, peas, snow quash peas, shallots, summer (acorn, butternut, spaghetti, squash* zucchini*, yellow*), sweet potatoes, yams * There are mixed reports about zucchini, yellow squash & fresh green beans. If you LOVE them, test your reaction and keep your fingers crossed that it is not one of your FODMAP triggers. Learn more … © FODMAPLiving.com 2013 http://fodmapliving.com
  11. 11. The good news … foods to eat (by food group) FOOD GROUP Condiments & Seasonings FOODS TO EAT FOODS TO AVOID Most herbs & spices, homemade broth, chives, flaxseed, mayonnaise, oils (canola, coconut, olive, vegetable), pure maple syrup, molasses (made from cane sugar) gluten & HFCS free soy sauce, vinegars (balsamic, red wine, rice, white wine, white distilled) HFCS, agave, artificial sweeteners, chutneys*, coconut**, commercial broths, commercial fruit spreads & salad dressings, garlic, honey, molasses (made from beets), pesto, pickle relish * Make your own chutney to control the ingredients. ** Not everyone reacts to coconut. Learn more … © FODMAPLiving.com 2013 http://fodmapliving.com
  12. 12. FODMAP Free Living … the bottom line    Researchers suggest that approximately 75% of IBS sufferers can manage, or even eliminate, their symptoms with a FODMAP Free or Low FODMAP diet. Not everyone has the same FODMAP triggers for their IBS symptoms. The FODMAP diet was only developed in 1999 --more research is being conducted all the time to promote our understanding of FODMAP foods. © FODMAPLiving.com 2013 http://fodmapliving.com
  13. 13. Is the FODMAP diet right for you?      Work with your physician (gastroenterologist) and a registered dietitian to eliminate all foods that contain the five forms of carbohydrates (lactose, fructose, fructans, sugar alcohols, and galactans). Eliminate all FODMAPs for 1-2 weeks. If FODMAPS foods are causing your symptoms, relief can occur in just a few days! Keep a Food Log (sample follows). After the elimination phase, introduce FODMAP foods, one at a time, and pay attention to any reaction you have. Keep track in your Food Log. In the end, you will have a fairly clear picture of what you CAN eat and what to AVOID. © FODMAPLiving.com 2013 http://fodmapliving.com
  14. 14. Relief could be right around the corner … The FODMAP diet is confusing & intimidating … learning what to eat, what to avoid and a whole new way of cooking.  Be optimistic!  FODMAP Free meals CAN BE DELICIOUS!  Whatever the level of effort, it’s worth it to reduce or even eliminate your IBS symptoms.  © FODMAPLiving.com 2013 http://fodmapliving.com
  15. 15. BREAKFAST LUNCH DINNER SNACK SNACK DATE MONDAY (REACTION) TUESDAY (REACTION) WEDNESDAY (REACTION) THURSDAY (REACTION) FRIDAY (REACTION) SATURDAY (REACTION) SUNDAY (REACTION) © FODMAPLiving.com 2013 http://fodmapliving.com
  16. 16. For great FODMAP Free and low FODMAP recipes, plus more information about the FODMAP diet, visit our website: http://fodmapliving.com

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