With an increased prevalence of GI related symptoms associated with Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO) and other gastrointestinal disorders, a low FODMAP diet was created by researchers at Monash University as a way to prevent and/or improve them. The diet focuses on removing or reducing carbohydrates that are highly fermentable, which can cause uncomfortable symptoms in those who suffer from gastrointestinal dysfunction.
The term FODMAP refers to the following food categories:
Fermentable - fibers that are broken down (or fermented) by bacteria in the gut
Oligosaccharides - sugar molecules that are made up of a few individual sugars joined together in a chain
Disaccharides - sugar molecules that are made up of two individual sugars
Monosaccharides - a single sugar molecule
Polyols - these are sugar alcohols
The goal of a low FODMAP diet is to limit consumption of these foods for symptomatic relief from Small Intestinal Bacterial Overgrowth (SIBO), Irritable Bowel Syndrome (IBS), and other gastrointestinal disorders. These symptoms can include gas, bloating, abdominal pain and distention, and altered bowel habits which range from diarrhea to constipation. Removal of these triggering foods can significantly reduce symptoms, and in some cases remove them completely. However, this diet is not meant to be followed permanently; it should be used in combination with a treatment protocol as determined by a physician, nutritionist, or other practitioner, and should be followed temporarily until symptoms clear up.
Here are some common foods to enjoy and to avoid on a low FODMAP diet:
Low FODMAP Foods TO ENJOY
Alfalfa, broccoli, green beans, kale, bok choy, celery root, bell pepper, cabbage, carrot, chives, fresh herbs, choy sum, cucumber, lettuce greens, zucchini, brussels sprouts
Fruits: Banana, all berries, citrus, grapes, pineapple, melon, kiwi, tomato
Milk & Dairy: Aged cheese, homemade 24-hour yogurt, ghee, non-dairy alternatives to milk and cheese (almond-, coconut-, soy- based) excluding those that use stabilizing "gums" in ingredients
Proteins: Beef, poultry, pork, lamb, organ meats, seafood, eggs, bone broth
Nuts & Seeds: Almonds (<10 nuts), walnuts (<10 nuts), pecans (<10 nuts), hazelnuts (<10 nuts), pumpkin seeds, sunflower seeds, sesame seeds
Fats: Butter, coconut oil, olive oil, avocado oil, palm oil, ghee, animal fats (lard, tallow)
Raw honey (<2 tbsp), stevia
High FODMAP Foods TO AVOID
Asparagus, artichoke, onion (all), leek bulb, garlic, sugar snap peas, onion & garlic salts, bean sprouts, beetroot, potato, sweet potato, turnip, savoy cabbage, celery, sweet corn
Apple, pear, plantain, mango, cherries, watermelon, nectarines, peaches, plums, dried figs and dates, fruit jams and jellies (unless homemade without pectin/sugar)
Milk & Dairy:
Dairy milk, cream, cream cheese, cottage cheese, fresh cheeses (chevre, mozzarella, ricotta), commercially made yogurt and sour cream
Bacon, deli meat and processed meat (with additives/sugars), legumes/beans
Nuts & Seeds:
Chia seeds, almonds (>20 nuts), cashews, pistachios, coconut milk (made with gums or carrageenan)
Agave nectar, brown rice syrup, cane sugar, high-fructose corn syrup, maple syrup, molasses, polyols/sugar alcohols (erythritol, maltitol, mannitol, sorbitol, xylitol)
At Joule Crafted Nutrition, our mission is to accommodate all dietary restrictions and therapeutic diet protocols. That means we do not use any products that contain gums, fillers, or stabilizers that are considered high FODMAP foods. Our house-made turmeric chicken bone broth is made with leek greens and NOT the whites, which makes it low FODMAP-diet friendly. We also ensure that there is at least one seasonal vegetable combo that contains only low FODMAP options, so that nearly everything on the menu can be made to accommodate a fully low FODMAP diet.
With Joule Health + Wellness, we also offer various therapeutic diet-specific meal plans with prep lists, recipes and grocery lists all organized in an easy-to-follow PDF download, for a small monthly fee. If you think a low FODMAP diet might be helpful for you, send us an email and we'll help you navigate the ins and outs of the diet, including how long you should follow the protocol.