What are FODMAPS?
A newly popular term in nutrition, FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates and sugar that are poorly absorbed in the body. FODMAPS can cause indigestion, leading to daily bloating and discomfort.
FODMAPS are naturally inherent in many foods and are also often included as additives in many products. The most common include fructose, fructans, lactose, galactans, and polyols.
The difficult aspect of FODMAPS is they are not easy to spot. Not all unhealthy foods are FODMAPS and not all FODMAPS are unhealthy foods. Many foods high in FODMAPS are nutritiously valuable, they just have properties that can lead to gastrointestinal discomfort for some. Use the food lists below to guide you in perfecting a low FODMAP diet.
High FODMAP Foods to Avoid
Vegetables
Onions, Garlic, Cabbages, Broccoli, Cauliflower, Asparagus, Artichoke, Beetroot, Brussel Sprouts, and Mushrooms.
Fruits
Peaches, Apricots, Nectarines, Plums, Prunes, Mangoes, Apples, Pears, and Watermelon.
Wheat and Rye
Bread, Cereal, Pasta, Crackers, and Pizza.
Dairy Products
Milk, Cheese, Yogurt, Ice Cream, Pudding, and Cottage Cheese.
Artificial Sweeteners
High Fructose Corn Syrup, Honey, Agave Nectar, Sorbitol, Xylitol, Malitol, and Mannitol.
Low FODMAP Foods to Consider
Vegetables
Alfalfa Sprouts, Bean Sprouts, Bell Peppers, Carrots, Green Beans, Bok Chow, Cucumber, Lettuce, Tomato, Eggplant, Ginger, Chives, Olives, Parsnips, and Potatoes.
Fruits
Oranges, Grapes, Honeydew Melon, Lemon, Lime, Strawberries, Kiwi, Grapefruit, Blueberries, Bananas, and Cantaloupe.
Drinks
Water, Tea, Coffee, Non-Dairy Milks (Almond Milk, Rice Milk, Coconut Milk, Cashew Milk).
Nuts & Seeds
Almonds, Macadamias, Peanuts, Pine Nuts, Walnuts, and Pumpkin Seeds.
Benefits of Blending & Juicing
The best way to add a plentiful helping of low FODMAP foods to your routine is through juicing and blending. Studies show that those who make their own juices and smoothies tend to get more vitamins and minerals from fruits and vegetables to support strong daily nutrition.
Juicing helps increase nutrient absorption while easing strain on your digestive system. When you juice fruits and vegetables, you are leaving behind all the pulp that takes a while for your digestive system to filter.
A Low FODMAP Diet can lead to a happier gut and minimize the uncomfortable symptoms of indigestion that are weighing you down. Perfect your diet by actively journaling and keeping tabs on which foods help you feel good and bad. Share with us your results and feedback below!
