A couple of years ago I embarked on a Low FODMAP diet to deal with some stomach issues. In this process, I discovered I can’t tolerate peanuts, cashews, apples (like EVER), and ice cream. It has helped. But I have gotten lazy and I think it is time to be kind to my digestive system again.
The FODMAP theory holds that consuming foods high in “FODMAPs”—short for fermentable oligo-, di-, monosaccharides, and polyols, a collection of short-chain carbohydrates found in many common foods—results in increased volume of liquid and gas in the small and large intestine, contributing to symptoms such as abdominal pain, gas, and bloating, and the motility problems of diarrhea and constipation. The theory proposes that following a low-FODMAP diet should result in a decrease in these symptoms.
(https://www.verywellhealth.com/foods-on-the-low-fodmap-diet-1944679)
It is a daunting process. The first 2 weeks are very strict. But at least this time I will only be two weeks at that level. Back when I originally did it, I spent months and months at the strictest level to get my stomach healed. But I am pretty confident this time two weeks will be enough.
The following foods have been identified as being high in FODMAPs:
Fruits
- Apples
- Apricots
- Blackberries
- Cherries
- Grapefruit
- Mango
- Nectarines
- Peaches
- Pears
- Plums and prunes
- Pomegranates
- Watermelon
- High concentration of fructose from canned fruit, dried fruit or fruit juice
Grains
- Barley
- Couscous
- Farro
- Rye
- Semolina
- Wheat
Lactose-Containing Foods
- Buttermilk
- Cream
- Custard
- Ice cream
- Margarine
- Milk (cow, goat, sheep)
- Soft cheese, including cottage cheese and ricotta
- Yogurt (regular and Greek)
Dairy Substitutes
- Oat milk (although a 1/8 serving is considered low-FODMAP)
- Soy milk (U.S.)
Legumes
- Baked beans
- Black-eyed peas
- Butter beans
- Chickpeas
- Lentils
- Kidney beans
- Lima beans
- Soybeans
- Split peas
Sweeteners
- Agave
- Fructose
- High fructose corn syrup
- Honey
- Isomalt
- Maltitol
- Mannitol
- Molasses
- Sorbitol
- Xylitol
Vegetables
- Artichokes
- Asparagus
- Beets
- Brussels sprouts
- Cauliflower
- Celery
- Garlic
- Leeks
- Mushrooms
- Okra
- Onions
- Peas
- Scallions (white parts)
- Shallots
- Snow peas
- Sugar snap peas
Low-FODMAP Food List
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The following foods have been identified as being low in FODMAPs:
Fruits
- Avocado (limit 1/8 of whole)
- Banana
- Blueberry
- Cantaloupe
- Grapes
- Honeydew melon
- Kiwi
- Lemon
- Lime
- Mandarin oranges
- Olives
- Orange
- Papaya
- Plantain
- Pineapple
- Raspberry
- Rhubarb
- Strawberry
- Tangelo
Sweeteners
- Artificial sweeteners that do not end in -ol
- Brown sugar
- Glucose
- Maple syrup
- Powdered sugar
- Sugar (sucrose)
Dairy and Alternatives
- Almond milk
- Coconut milk (limit 1/2 cup)
- Hemp milk
- Rice milk
- Butter
- Certain cheeses, such as brie, camembert, mozzarella, Parmesan
- Lactose-free products, such as lactose-free milk, ice cream, and yogurt
Vegetables
- Arugula (rocket lettuce)
- Bamboo shoots
- Bell peppers
- Broccoli
- Bok choy
- Carrots
- Celeriac
- Collard greens
- Common Cabbage
- Corn (half a cob)
- Eggplant
- Endive
- Fennel
- Green beans
- Kale
- Lettuce
- Parsley
- Parsnip
- Potato
- Radicchio
- Scallions (green parts only)
- Spinach, baby
- Squash
- Sweet potato
- Swiss chard
- Tomato
- Turnip
- Water chestnut
- Zucchini
Grains
- Amaranth
- Brown rice
- Bulgur wheat (limit to 1/4 cup cooked)
- Oats
- Gluten-free products
- Quinoa
- Spelt products
Nuts
- Almonds (limit 10)
- Brazil nuts
- Hazelnuts (limit 10)
- Macadamia nuts
- Peanuts
- Pecan
- Pine nuts
- Walnuts
Seeds
- Caraway
- Chia
- Pumpkin
- Sesame
- Sunflower
Protein Sources
- Beef
- Chicken
- Eggs
- Fish
- Lamb
- Pork
- Shellfish
- Tofu and tempeh
- Turkey
(https://www.verywellhealth.com/foods-on-the-low-fodmap-diet-1944679)
For in depth, I mean in depth, information about FODMAP eating, check out The Gut Balance Revolution by Gerard E Mullin, MD. I am not going to lie, it took me about 2 years to trudge through it, but it is incredibly well researched, so there’s that.
The upside to this is phase two can be done long term and is safe for weight loss as well as being nice to my body overall. I am pretty excited. Or terrified. Or consternated. Or something. I guess the word would be conflicted.
But, I desperately need to take care of myself and get to a better size. For me. Mostly for me. And for my girls. Our eating as a family is a disaster. Way too many carbs and way too much processed food. Now is the time to clean it up. Now.
First, to shop and stock this house for wellness.
Wish me luck!
