FODMAP AND IBS

ONE IN SEVEN ADULTS SUFFER FROM IBS AND 75% OF THEM EXPERIENCE RELIEF FROM THEIR SYMPTOMS WITH A LOW FODMAP DIET.

  • Irritable bowel syndrome (IBS) is characterized by chronic, relapsing symptoms including lower abdominal pain and discomfort, bloating, wind, distension and altered bowel habit (ranging from diarrhoea to constipation) but with no abnormal pathology.
  • There is no test to definitively diagnose IBS. Diagnosis is made based on symptoms and excluding other reasons (like coeliac disease).
  • There is no medicine or curing treatment for IBS. Treatment of IBS focuses on relieving symptoms.
  • FODMAPs are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with IBS. FODMAPs are found naturally in many foods and food additives.
  • Fermentable Oligo-, Di- and Monosaccharides And Polyols

In FODMAP diet, grains containing gluten, should be avoided. Oats do not contain gluten or FODMAP’s and therefore they are on the green side.

Please note that all glutenfree products are not automatically also low FODMAP. They might contain other ingredients not suitable for FODMAP diet.

VEGETABLES

HIGH FODMAP FOODS
Artichoke, asparagus, cauliflower, garlic, green peas, leek, mushrooms, onion, sugar snap peas.

LOW FODMAP FOOD ALTERNATIVES
Aubergine / eggplant, beans (green), bok choy, capsicum (bell pepper), carrot, cucumber, lettuce, potato, tomato, zucchini.

 

DAIRY AND ALTERNATIVES

HIGH FODMAP FOODS
Cow’s milk, custard, evaporated milk, ice cream, soy milk (made from whole soybeans), sweetened condensed milk, yoghurt.

LOW FODMAP FOOD ALTERNATIVES
Almond milk, brie / camembert cheese, feta cheese, hard cheeses, lactose-free milk, soy milk (made from soy protein).

 

BREADS AND CEREAL PRODUCTS

HIGH FODMAP FOODS
Wheat / rye / barley based breads, breakfast cereals, biscuits and snack products.

LOW FODMAP FOOD ALTERNATIVES
Corn flakes, quinoa flakes, quinoa / rice / corn pasta, rice cakes (plain), sourdough spelt bread, wheat / rye / barley free breads.

 

NUTS AND SEEDS

HIGH FODMAP FOODS
Cashews, pistachios.

LOW FODMAP FOOD ALTERNATIVES
Macadamias, peanuts, pumpkin seeds, walnuts.

 

FRUITS

HIGH FODMAP FOODS
Apples, apple juice, cherries, dried fruit, mango, nectarines, peaches, pears, plums, watermelon.

LOW FODMAP FOOD ALTERNATIVES
Cantaloupe, grapes, kiwi fruit (green), mandarin, orange, pineapple, strawberries.

 

PROTEIN SOURCES

HIGH FODMAP FOODS
Most legumes / pulses, some marinated meats / poultry / seafood, some processed meats.

LOW FODMAP FOOD ALTERNATIVES
Eggs, firm tofu, plain cooked meats / poultry / seafood, tempeh.

 

SUGARS, SWEETENERS AND CONFECTIONARY

HIGH FODMAP FOODS
High fructose corn syrup, honey, sugar free confectionery.

LOW FODMAP FOOD ALTERNATIVES
Dark chocolate, maple syrup, rice malt syrup, table sugar.

 

THE IMPORTANT ROLE OF OATS IN LOW FODMAP DIET

The problem with low FODMAP diet can be reduced fibre intake. Oats are an excellent source of fibre and provide all the goodness of wholegrains

  • Oat are versatile ingredient that can be used in all meals throughout the day
  • Oats have pleasant mild taste and are very gentle to the gut due the high amount of soluble fibre
  • Finnish oats are a sustainable crop so using oats is a service to your gut and the environment

3 STEPS TO GO

Please note! There might be several other reasons to your stomach symtoms than IBS. We do not recommend making any changes to your diet without consulting a healthcare professional. A low FODMAP diet should be followed under the guidance of a registered dietitian.

  1. Calm the stomach by strict low FODMAP diet in 4-6 weeks.
  2. Reintroduce foods back into your diet in a methodical way to determine which foods and FODMAPs trigger symptoms and which do not. Each FODMAP subgroup should be reintroduced separately while your background diet remains low in FODMAPs.
  3. Personalize your diet by adding foods and FODMAPs that were tolerated well and avoiding ONLY the foods that triggered your symptoms.

FERMENTABLE

Process through which gut bacteria ferment undigested carbohydrate to produce gases.

OLIGOSACCHARIDES

Fructans & GOS – found in foods such as wheat, rye, onions, garlic and legumes/pulses.

DISACCHARIDES

Lactose – found in dairy products like milk, soft cheeses and yoghurts.

MONOSACCHARIDES

Fructose – found in honey, apples, high fructose corn syrups, etc.

POLYOLS

Sorbitol & mannitol – found in some fruits and vegetables and used as artificial sweeteners.