Monday, June 24, 2013

WHAT in the world is a FODMAP?

Do you or anyone you know have tummy issues? Have you or have they been diagnosed with Irritable Bowel Syndrome? I cut these FODMAP foods to see if it helps my stomach and it really has, until lately when I have had bad pain again and I realized I've been eating watermelon every day! Or maybe it's the gluten...:( either way I'm figuring it out again.  FODMAP stands for Fermentable Oligo-, Di- and Mono-saccharides, and Polyols. Basically these foods ferment in your gut, feeding bad bacteria and causing pain, bloating and gas. 
Onions are SO bad for me. And I use to eat them all the time, so just know that you can develop this at any time. Maybe due to a bug you got, or antibiotics you took that caused too much bad bacteria to take over.  If you have IBS you should just try cutting these out and see if it helps.

I should also note that for me, high fructose corn syrup does this too, more in some foods than others.

Also, you won't be intolerant to all of these most likely.  I can eat apples fine.  But green veggies, onions and watermelon not so much :( 


 FRUITS TO AVOID:

Excess Fructose fruit:
Apple
Mango
Nashi fruit
Pear
Persimmon
Rambutan
Watermelon

Excess Fructan fruit:
Persimmon
Rambutan
Watermelon

Excess Polyol fruit:
Apple
Apricot
Avocado
Blackberries
Cherries
Longon
Lychee
Nashi Fruit
Nectarine
Peach
Pear
Plum
Prune
Watermelon


VEGETABLES TO AVOID:

Excess Fructose vegetables:
Sugar snap peas

Excess Fructan vegetables:
Artichokes (Globe & Jerusalem)
Asparagus
Beet
Brussel Sprouts
Cabbage
Chicory
Dandelion leaves
Fennel
Garlic
Leek
Legumes
Okra
Onion (brown, white, & Spanish)
Peas
Radicchio lettuce
Shallot
Spring onion (white section).

Excess Polyol vegetables:
Avocado
Cauliflower
Mushrooms
Snow peas

1 comment:

Hi! i'm Jess. said...

Thanks for the info!!!