Gut time
What does FODMAP stand for?
F
O
D
M
A
P
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Fermentable
Oligo-saccharides, which are fructans and galacto-oligosaccharides (GOS)
Di-saccharides (lactose)
Mono-saccharides (fructose)
And
Polyols (sugar alcohols)
What are the major food sources of FODMAPs?
Fructans
Wheat and rye
Onion and garlic
Dates
Grapefruit
Beetroot
Leek
GOS
Pulses and legumes, such as chickpeas and lentils
Polyols
Avocado
Broccoli
Cauliflower
Celery
Sweet potato
Butternut squash
Fructose
Mango
Honey
Agave nectar
Lactose
Milk
Yoghurt
Soft cheeses
Icecream
Custard
What does it mean to follow the low FODMAP diet?
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The Low FODMAP diet consists of 3 phases:
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Reducing certain foods (high in FODMAPs)
-
Reintroducing FODMAPs as much as you can
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Personalising your diet to ensure a well-balanced diet in the long run
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It is important that you follow this diet with a trained dietitian, who is experienced in this area to ensure that your diet is healthy and suits you personally.
Not that complex!
It does seem very complex at first, but this is only at the beginning, I promise! As you start practising low FODMAP it gets easier and easier to navigate through and you will love it once you see an improvement in your digestive symptoms!