Where can I find Low fodmap foods?
Fodmaps are fermentable carbohydrates that cause stomach discomfort in susceptible individuals. Fodmaps are types of carbohydrates that are poorly digested in the small intestine. They pass to the large intestine, where bacteria ferment the carbohydrates. In some people this is not an issue, while in others this can cause gas, wind and bloating. It may also cause constipation, or diarrhoea. These symptoms are characteristic of IBS, or irritable bowel syndrome. If you regularly suffer from these symptoms, you may benefit from eating low fodmap foods.
Not everyone needs to restrict their intake of fodmaps. Fodmaps are found in a wide variety of foods, so it’s not an easy process adopting a low fodmap diet either. However, in those individuals that display symptoms of IBS, eliminating/reducing fodmaps and consuming low fodmap foods instead is an effective antidote.
Low fodmap foods
Where starchy carbohydrates are concerned, these foods are fine on a low fodmap diet: rice, rice bran, potato, oats, oat bran, buckwheat, quinoa; wheat free or gluten free bread; other gluten free products like naan, pitta, flour, pasta; rice noodles; biscuits including rice crackers and oatcakes; wheat or gluten-free pastry.
Where fruit & vegetables are concerned, these foods are classed as low fodmap foods: banana, blueberry, clementine, cranberry, grapes, kiwi, lemon, lime, orange, pineapple, raspberry, strawberry; vegetables include: aubergine, carrot, courgette, cucumber, green beans, lettuce, olives, parsnip, pepper, potato, pumpkin, rocket, spinach, tomato, turnip
*some fruits & vegetables can be eaten in small amounts, including: cherries, coconut, asparagus, avocado, beetroot, broccoli, brussel’s sprouts, butternut squash, peas, sweet potato
Most nuts & seeds are suitable, excluding cashews & pistachio’s. Almonds and hazlenuts are suggested to be limited.
Where diary is concerned, these are suitable on a low fodmap diet: lactose free milk, soya, rice, oat milk. Lactose free yoghurt.; feta, mozzarella, goats cheese; lactose free ice cream; other dairy including butter, cream and crème fraiche
*dark chocolate would be suggested also
If you suspect you suffer from IBS, consult with your GP and suggest you get tested for lactose/fructose intolerance. Then a referral to a registered dietitian would be recommended, and perhaps a trial of the low fodmap diet.