What Can You Eat on the Fodmap Diet?
FODMAP is an acronym. It refers to foods that are:
These are forms of carbohydrates that are strongly associated with digestive tract issues. Many high-carb foods can ferment within the digestive tract, leading to gas, bloating, and a variety of other symptoms. Low-FODMAP foods limit these components.
Some low-FODMAP foods include:
- Wheat substitutes: Brown rice, maize, oats, quinoa, tapioca
- Garlic substitutes: Chili, ginger, lemongrass, mustard seeds
- Fruits: Blueberries, kiwis, papaya, pineapple, strawberries
- Vegetables: Carrot, eggplant, kale, tomato, spinach, zucchini
Does the Fodmap Diet Work?
A low FODMAP diet has been shown to reduce stomach pain, bloating, and other gastrointestinal symptoms. This diet may be able to reduce gas, diarrhea, and constipation.
How Do You Start a Fodmap Diet?
Most people begin the FODMAP diet by composing a list of high-FODMAP foods they will avoid and low-FODMAP foods to substitute instead. Wheat is the most common high-FODMAP food, so reducing or eliminating can help eliminate bloating or other symptoms.
After you have restricted FODMAP intake for some time, you can slowly re-introduce limited amounts of high-FODMAP foods into your diet. Many patients find that they tolerate these foods better after time.
Are Bananas Low Fodmap?
While a ripe banana is considered high FODMAP, an unripe banana is a low FODMAP food.
Are Apples Low Fodmap?
Even though all fruits contain FODMAP glucose, only fruits that have a higher concentration of fructose than glucose are considered high FODMAP. Apples are a high FODMAP food.
Is a Low Fodmap Diet Healthy?
It is essential to ensure you eat a balanced diet including a wide range of fruits and vegetables. As long as you select healthy low-FODMAP foods from a range of food groups, FODMAP can support your overall health just as well as any other type of modified diet.
How Long Should I Do the Fodmap Diet?
Always consult a doctor for a detailed and personalized plan. However, it is recommended to stay on the diet for a few weeks to see if any symptoms have completely gone.
What Are the Highest Fodmap Foods?
Onions are among the highest FODMAP foods in the average diet. Out of the types of onions, shallots have the highest concentration. Legumes, such as beans and peas, are also very high-FODMAP.
What Are the Worst Fodmap Foods?
Wheat is considered the worst FODMAP food. However, it does not necessarily produce the worst symptoms in all patients.
Can You Cure Fodmap Intolerance?
By restricting your intake of FODMAP foods and then gradually reintroducing them, you can learn which foods you tolerate best.
To learn more about the FODMAP diet, make an appointment with Gotham Gastroenterology. Our specialists can offer a diet plan tailored to your needs.