Low FODMAP Part 2

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 paingas, 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

grilled chicken over vegetables
Cristina Cassinelli/Photolibrary/Getty Images

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!

Survive til you Thrive!

2 Responses to Low FODMAP Part 2

  1. Cabbage almost killed me last week on the FODMAP. So I have to eliminate that one completely. OMG.
    I also balance the list with recipes on pinterest. It’s very helpful! Takes a lot of guesswork out of what’s for dinner and just randomly buying things off the list.

    • Apples are my kryptonite. I gave them up on pi day last year. I did not have them again until pi day this year. I thought it would be okay, I mean, it couldn’t have been that bad…it was…maybe worse. I cried and rocked myself to sleep…soooo much pain!! I need to hit up Pinterest again.

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