The Low FODMAP Diet

Future Update 1/3/2013
So I did follow the FODMAP diet quite religiously for 3-4 months with not much improvement in symptoms. I still experience daily symptoms. What I have realised that what's more important than FODMAP is to eat very light and healthy small meals that are easy to digest, and light easy to digest snacks in-between. Avoiding foods like the following should help:
Red meats, spicy, oily, onion and garlic rich, processed foods, very sugary e.g. chocolate, etc.

Eating half an apple or a few cherries, which are regarded as problem foods, should not cause problems, just don't over eat these items. In fact, it's a good idea not to over eat any item of food. Spread light easy to digests foods throughout the day.

Note that my symptoms are unrelated to intolerances, it's more based on hypersensitivity and a dysfunctional gut. You may have intolerances, so completely avoiding certain foods may help. Every individual case is different.


Posted 20/5/2012
That's right. Still discussing Irritable Bowl Syndrome (IBS). But for those in need of help I thought that it might be useful to provide more detailed information about the FODMAP diet.

History

Dr Sue Shepherd developed the low FODMAP diet in 2001. She has proven, through her pioneering PhD research, that limiting dietary FODMAPs is an effective treatment for people with symptoms of IBS. The low FODMAP diet has been published in international medical journals and is now accepted and recommended as one of the most effective dietary therapies for IBS. For more information refer to www.shephardworks.com.au

The Low FODMAP Diet

FODMAPs are found in foods we eat. FODMAPs is an acronym referring to Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are complex names for a collection of molecules found in food, that can be poorly absorbed by some people. When the molecules are poorly absorbed in the small intestine, these molecules then continue along their journey along the digestive tract, arriving at the large intestine, where they act as a food source to the bacteria that live there normally. The bacteria then digest/ferment these FODMAPs and can cause symptoms of IBS. Symptoms include abdominal bloating and distension, excess wind (flatulence), abdominal pain, nausea, diarrhoea, constipation and other symptoms.

What are the FODMAPs?

Fermentable Oligosaccharides (e.g. Fructans and GOS)
Disaccharides (e.g. Lactose)
Monosaccharides (e.g. excess Fructose)
Polyols (e.g. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)

If you have fructose malabsorption there is no need to avoid fructose completely. When glucose is balanced with fructose moderate amounts of fructose can be absorbed without symptoms, for example, kiwi fruit has 4 units of fructose per 100g and 4 units of glucose per 100g, which means that there will be zero excess free fructose. In other words, you can enjoy fruits that contain fructose, however, it is just not recommended to have large servings at a time.

Foods with Excess Fructose, Fructans and Polyols

PROBLEM FRUITS
Apple, cherries, mango, nashi fruit, pear, watermelon, natural juice in tin fruit, custard apple, figs, nectarine, peach, persimmon, watermelon, blackberries, nectarine, plum, prune, clingstone peaches

ALTERNATIVE FRUITS (in small amounts)
Banana, blueberries, boysenberry, canteloupe, carambola, cranberry, durian, grapes, grapefruit, honeydew melon, kiwi, lemon, lime, mandarin, orange, passionfruit, paw paw, pineapple, raspberry, rhubarb, strawberry, tangelo
Dried fruits - Banana chips, currants, dates, sultanas, raisins
Avocado, lychee, longon

PROBLEM VEGETABLES
Asparagus, artichokes, sugar snap peas, asparagus, chicory, dandelion leaves, garlic, legumes and lentils, leek, onion, shallot, spring onion (white part), cauliflower, mushrooms

ALTERNATIVE VEGETABLES
Alfalfa, bamboo shoots, bean shoot, beans (green), bok choy, capsicum, carrot, chives, choy sum, cucumber, endive, eggplant, ginger, lettuce, marrow, olives, parsnip, potato, pumpkin, silver beet, spring onion (green part), spinach, squash, swede, taro, tomato, turnip, yam, zucchini
In small amounts - Beetroot, butternut pumpkin, broccoli, brussel sprouts, cabbage, celery, corn, fennel, okra, peas, snow peas, sweet potato

Note: It has been observed that onion is one of the greatest contributors to IBS symptoms, so try to strictly avoid onion for at least three months. Also, onion is not an "allergen" so it does not have to be declared on the ingredients list if it is a component of other ingredients. It may also be found in the following:
- Chicken salt
- Vegetable salt
- Vegetable powder
- Dehydrated vegetables
- Stocks
- Gravies
- Soups
- Marinades
- Sauces

Other Foods Containing Fructose and FODMAPs

Honey
Alternatives - Golden syrup, treacle, pur/natural maple syrup, molasses, rice syrup, peanut butter, nutella, jam and marmalade

Corn Syrups
Alternatives - Table sugar, caster sugar, icing sugar, brown sugar, raw sugar

Pistachio nuts
Alternatives - Other nuts and seeds

Inulin (artificial fibre)
Alternatives - Chia seed, linseed, sunflower, almond meal, psyllium, oat bran, rice bran, nuts and seeds

Artificial sweeteners (e.g. gums, mints, lollies, dairy desserts)
Alternatives - Equal, Nutrasweet, Sucralose, Aspartame, Saccharine, Stevia, Minties, Tic Tacs, Mentos

Wheat and Rye Restriction

Wheat, rye and barley are only problem ingredients when consumed in large amounts (e.g. breads, cereals, pasta).

ALTERNATIVES TO WHEAT BASED FOODS
Rice, corn, potato, oats, topiaca, amaranth, quinoa, millet, sorghum, buckwheat (soba), arrowroot, sago


Anyway, I hope that above provided some useful information for some.

Shikz