What is FODMAPs?

1. The low FODMAP diet has been created as an active treatment to reduce or eliminate certain foods for people suffering from symptoms of Irritable Bowel Syndrome (IBS). 
   

   
   As defined by Shepherd Works, FODMAPs is an acronym referring to Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are a collection of molecules found in food that can be poorly absorbed by some people.

   These molecules can be found in many common fruits, vegetables, legumes and dairy products. Some of the most common foods we eat contain high levels of these, such as onions, garlic and wheat.

   Symptoms from poorly digesting these are common IBS symptoms including boating, abdominal pain, gas, constipation and/or diarrhoea. 

   If you suffer regularly from these symptoms eliminating or reducing the intake of foods containing FODMAPs can have a very positive impact on your health and lifestyle. If you suffer from these symptoms regularly a visit to your GP is also highly recommended to confirm there are no other underlying issues. 

   
   

   
   

   Common foods high in FODMAPs to avoid:

   
   

   Fruits:

   Apple, Pear, Watermelon, Apricot, Cherries, Peach, Nectarine, Plum, Mango, Prunes, Blackberry, Grapefruit, Pomegranate 

   
   

   Vegetables:
   Onion (brown, white, Spanish, onion powder), Garlic (in large amounts), Leek, Spring Onion (white part), Shallots, Avocado, Mushrooms, Asparagus, Snow Peas, Savoy Cabbage, Celery, Sweet Corn, Beetroot, Cauliflower
   
   Lactose:
   Milk, Ice Cream, Custard, Dairy Desserts, Condensed and Evaporated Milk, Milk Powder, Yoghurt, Soft unripened cheeses (eg. ricotta, cottage, cream cheese, marscarpone)
   
   Legumes:
   Baked Beans, Kidney Beans, Bortolotti Beans, Lentils*, Chickpeas*
   
   
   Breads & Cereals: 
   Wheat (in large amounts), Rye (in large amounts), Barley (in large amounts), Inulin
   
   Nuts & Seeds:
   Cashews, Pistachios, Almonds (limit serve to >10) 
   
   Other:
   

   Honey, Dried Fruit

   
   

   *Research is showing the molecule in legumes which causes issue with these (GOS) is water soluble, and when pickled such as in a can of chickpeas, can 'leach out' into the brine mixture over time. So be sure to rinse the legume thoroughly  and limit your serve to 1/2 cup, and you may be able to enjoy them without experiencing any symptoms.