Low FODMAP

Tiana Tallant Uncategorized

Low FODMAP is a dietary strategy that limits the types of carbohydrates we consume. It is used frequently for people with chronic digestive complaints including bloating, constipation, diarrhea, reflux, etc. This strategy requires us to fill our diet with food choices that are low in FODMAPs. ⁣
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WHAT DO ALL OF THESE LETTERS STAND FOR? ⁣
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Fermentable⁣
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Oligosaccharides (found in wheat, rye, onions, garlic, legumes)⁣
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Disaccharides (found in lactose- aka dairy)⁣
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Monosaccharides (found in fruit)⁣
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And ⁣
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Polyols (found in fruit, avocado, sugar alcohols)⁣
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The low FODMAP diet is designed to limit bacterial overgrowth and minimize consumption of carbohydrates that are prone to malabsorption. ⁣
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This is a very restrictive dietary strategy. There’s no reason to make ourselves crazy by following the guidelines blindly. We find it most useful to identify individual food triggers and proceed accordingly.⁣
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This is not intended to be a forever strategy! After 2-3 months of low FODMAP, we can start to “challenge” our GI by systematically re-introducing some of the foods that we have eliminated. ⁣
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@monash is the most comprehensive low FODMAP app!! Seriously recommend downloading it if this is a dietary strategy you are considering. ⁣
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Swipe for some low FODMAP approved foods! Butternut squash is included as an example of a food item that is okay in small amounts but that may provoke symptoms in large amounts. ⁣
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Grocery list:

Bamboo shoots
Bean sprouts
Bell peppers
Bok choy
Carrot
Cherry tomatoes
Chives
Cucumber
Eggplant
Endive
Ginger
Green beans
Kale
Lettuce
Olives
Parsnips
Pickles (without sugar)
Seaweed
Spinach
Squash (*small amounts butternut)
Swiss chard
Tomato
Zucchini
Banana
Blueberry
Cantaloupe
Honeydew melon
Kiwi
Lemon
Lime
Mandarin
Orange
Papaya
Passionfruit
Pineapple
Raspberry
Rhubarb
Strawberry
White potatoes
Plantains
Turnip
Rutabaga
Taro/ cassava
White rice
Small amounts of chickpeas
Butter
Ghee
Cream
Coconut yogurt
Macadamia nut milk
Macadamia nuts
Walnuts
Pecans
Brazil nuts
Pine nuts
Meat
Poultry
Seafood
Eggs
Bacon
Coconut oil
Olive oil
Macadamia oil
Olives
Garlic infused oil
Salt & pepper
Fresh herbs
Dried herbs
Ginger
Spices (avoid garlic/ onion)
Vinegar
Asafoetida powder
Olive tapenade
Sun dried tomatoes
Nutritional yeast
Water
Tea
Swiss water processed decaf
Bone broth
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Further reading?⁣
@drruscio Healthy Gut, Healthy You⁣
@chriskresser⁣
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Questions? Pop em in the comments below!