Low Fodmap Diet Chart
Low FODMAP Diet Chart
Introduction
The low FODMAP diet is a restrictive diet that can help manage irritable bowel syndrome (IBS) symptoms.
FODMAPs are fermentable carbohydrates that are poorly absorbed in the small intestine.
They can cause bloating, gas, pain, and diarrhea in people with IBS.
What is a low FODMAP diet?
A low FODMAP diet is a diet that restricts certain types of carbohydrates that are poorly absorbed in the small intestine.
These carbohydrates are called FODMAPs, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
FODMAPs are found in many common foods, such as wheat, rye, onion, garlic, and legumes.
What are the benefits of a low FODMAP diet?
A low FODMAP diet can help improve symptoms of IBS, such as bloating, gas, pain, and diarrhea.
It can also help improve quality of life in people with IBS.
What are the risks of a low FODMAP diet?
A low FODMAP diet can be restrictive and may not be suitable for everyone.
It can also be difficult to follow, as it requires careful planning and preparation.
Some people may also experience side effects, such as constipation or nutritional deficiencies.
How do I start a low FODMAP diet?
To start a low FODMAP diet, you will need to eliminate all high-FODMAP foods from your diet for a period of time.
This typically takes 4-6 weeks.
After this period, you can start to reintroduce high-FODMAP foods one at a time to see how you tolerate them.
Low FODMAP Diet Chart
The following is a list of low FODMAP foods and high FODMAP foods that can help guide you in following the diet:
Low FODMAP Foods:
- Vegetables: Asparagus, bell peppers, carrots, celery, cucumbers, green beans, lettuce, potatoes, tomatoes, zucchini
- Fruits: Bananas, berries, cantaloupe, grapes, honeydew, kiwi, lemon, lime, oranges, pineapple, strawberries, watermelon
- Grains: Gluten-free oats, quinoa, rice
- Dairy: Lactose-free milk, yogurt, cheese
- Protein: Eggs, fish, chicken, turkey, lean beef, pork
- Fats: Olive oil, avocado oil, nuts, seeds
High FODMAP Foods:
- Vegetables: Artichokes, asparagus, broccoli, Brussels sprouts, cabbage, cauliflower, garlic, leeks, onions, shallots
- Fruits: Apples, pears, cherries, mangoes, peaches, plums, watermelon
- Grains: Wheat, rye, barley, spelt
- Dairy: Milk, yogurt, cheese, ice cream
- Protein: Sausages, bacon, hot dogs
- Fats: Processed vegetable oils
Conclusion
The low FODMAP diet can be an effective way to manage IBS symptoms.
However, it is important to speak to a healthcare professional before starting a low FODMAP diet to make sure it is right for you.
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