What Is The FODMAP Diet: List Of Foods And Indications

The FODMAP diet consists of removing from the daily diet foods containing fructose, lactose, fructo- and galacto-oligosaccharides and sugar alcohols, such as carrots, beets, apples, mangoes and honey, for example.

These foods are poorly absorbed in the small intestine, are highly fermented by the bacteria of the intestinal flora and are osmotically active molecules, thus causing symptoms such as poor digestion, excess gas, diarrhea that may alternate with periods of constipation, abdominal swelling and colic, being useful especially in cases of irritable bowel syndrome.

The symptoms of irritable bowel vary from person to person, which is why it is important for the individual to be vigilant, and try to identify which foods are causing discomfort in order to remove them from the diet. 

List of FODMAP foods

FODMAP foods are those that contain carbohydrates and are classified into 5 groups, as shown in the table below:

Fruits: apple, pears, peaches, mango, green beans, watermelon, canned fruits, dried fruits, fruit juices and cherry.

Sweeteners: corn syrup, honey, agave nectar and fructose syrup, which can be obtained in some foods such as cookies, soft drinks, pasteurized juices, jams, cake powder, etc.

Fruits: persimmon, peach, apples, rambutan or lychees and watermelon.

Legumes: artichokes, asparagus, beets, brussels sprouts, broccoli, cabbage, anise, garlic, garlic-leek, onion, peas, abelmosk, shallot and red-leaf chicory.

Cereals: wheat and rye (in large quantities) and couscous.

Fruits: apple, apricot, peach, nectarine, mamon or mamoncillo, pear, plum, prune, watermelon, avocado and cherries.

Vegetables: cauliflower, mushrooms and peas.

So in addition to knowing which foods are naturally high in FODMAPs, it is important to be aware of the list of ingredients of industrialized foods, always reading the nutritional labeling of foods before buying or consuming any food. Learn more about how to read the nutrition label correctly.

Allowed foods

Foods that can be included in this diet are:

Gluten-free cereals such as rice and oats;

Fruits such as tangerine, orange, strawberry, grapes, raspberries, lemon, ripe banana and melon;

Vegetables and greens such as squash, olives, red pepper, tomato, potatoes, alfalfa sprouts, carrot, cucumber and sweet potato;

Lactose-free dairy;

Meats, fish, egg;

Chia, flaxseed, sesame, pumpkin and sunflower seeds;

Nuts such as peanuts, walnuts, Brazil nut;

Rice, tapioca, cornmeal or almond meal;

Vegetable beverages.

In addition to this, the nutritionist may consider the use of probiotics as a supplement, as it has been found that people suffering from irritable bowel syndrome may have an imbalance in the intestinal microbiota. Some scientific studies have indicated that the use of probiotics may help alleviate symptoms. Learn more about probiotics.

How you should do the FODMAP Diet

To do this diet, you should withdraw FODMAP-rich foods for a period of 6 to 8 weeks, being vigilant to identify if there is an improvement in gastrointestinal symptoms. If there is no improvement in symptoms, the diet can be discontinued at the end of 8 weeks and a new treatment should be implemented.

If symptoms improve at the end of 8 weeks, foods should be reintroduced progressively, starting with 1 group at a time. For example, start by introducing fruits rich in FODMAPs, such as apple, pear and watermelon, observing if intestinal symptoms reappear.

This progressive reintroduction of foods is important so that it is possible to identify foods that cause abdominal discomfort, which should always be consumed only in small amounts or avoided, so that they do not form part of the daily diet.

Care to be followed

The FODMAP diet can cause a low intake of important nutrients for the body, such as fiber, carbohydrates and calcium, as foods that are considered healthy are restricted during the trial period.

For this reason, the implementation of this diet should be guided and accompanied by a physician and a nutritionist, to avoid deficiency of certain nutrients, as it may be necessary to include a dietary supplement to prevent the deficiency of certain nutrients.e vitamins and minerals.  

In addition, it is important to remember that this diet is effective for 70% of patients with irritable bowel syndrome, so in those cases where it is not effective, a new treatment should be determined.

Menu type FODMAP diet

The table below shows a sample 3-day menu of the FODMAP diet:

It is important to remember to be vigilant in identifying foods that cause intestinal discomfort, and that this diet should be followed for 6 to 8 weeks. 

The amounts included in the menu vary according to age, sex, physical activity and whether you have any other associated disease or not, so the ideal is to see a nutritionist for a complete evaluation and develop a nutritional plan tailored to your needs. 

Learn about other natural ways to eliminate intestinal gas.