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Thread: Fodmaps info, book & food list

  1. #1

    Default Fodmaps info, book & food list

    There seems to be alot of people asking about FODMAPS at the moment so I thought I'd rehash some old threads to put everything in one place.

    For those that have IBS, I have copied this info from a thread already posted giving some information which may help:

    There is a book called "IBS Free At Last" by Patsy Catsos it's a revolutionary, step by step method for those who have tried everything. Control IBS symptoms by limiting FODMAPS carbohydrates in your diet.

    F = Fermentable
    O = Olio
    D = Di
    M = Monosaccharides
    A = And
    P = Polylols

    Some of the dietry carbohydrates described by FODMAPS are lactose, fructose, polylols & galactans. They are sugars, starches and fibres in food that some people cannot fully digest and absorb, causing gas, bloating, pain, diarrhea & constipation as the food ferments in the large intestine. It also causes osmosis which is where this process causes your body to pull water out of your cells and into your large intestine, causing bloating.

    Some people suffer more than others depending on how adaptable your bowel is. Galactans can't be absorbed by anyone, which is why people eat them for fibre (ie they just go straight through you taking all else along with it). Common galactans are brussel sprouts, beans & cabbage.
    Phase 3 for 4 years. Chocolate Connoisseur, Coffee Aficionado, Paleo Purist!

  2. #2

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    An idea of foods from each group. More detailed information is in the book so this list should be used as a rough guide only.

    Common High FODMAP Foods

    Fruits:
    •Apples
    •Apricots
    •Cherries
    •Mango
    •Pears
    •Nectarines
    •Peaches
    •Pears
    •Plums and prunes
    •Watermelon
    •High concentration of fructose from canned fruit, dried fruit or fruit juice

    Grains
    Level of FODMAPs is increased when these foods are eaten in large amounts:

    •Rye
    •Wheat

    Lactose-Containing Foods
    •Custard
    •Ice cream
    •Margarine
    •Milk (cow, goat, sheep)
    •Soft cheese, including cottage cheese and ricotta
    •Yogurt

    Legumes
    •Baked beans
    •Chickpeas
    •Lentils
    •Kidney beans

    Sweeteners
    •Fructose
    •High fructose corn syrup
    •Isomalt
    •Maltitol
    •Mannitol
    •Sorbitol
    •Xylitol

    Vegetables
    •Artichokes
    •Asparagus
    •Avocado
    •Beets
    •Broccoli
    •Brussel sprouts
    •Cabbage
    •Cauliflower
    •Garlic (with large consumption)
    •Fennel
    •Leeks
    •Mushrooms
    •Okra
    •Onions
    •Peas
    •Radiccio lettuce
    •Scallions (white parts)
    •Shallots
    •Sugar snap peas
    •Snow peas

    Common Low FODMAP Foods
    .
    Fruits
    •Banana
    •Blueberry
    •Grapefruit
    •Grapes
    •Honeydew melon
    •Kiwi
    •Lemon
    •Lime
    •Mandarine oranges
    •Orange
    •Raspberry
    •Strawberry

    Sweeteners
    •Artificial sweeteners that do not end in -ol
    •Glucose
    •Maple syrup
    •Sugar (sucrose)

    Lactose Alternatives
    •Butter
    •Hard cheese, brie and camembert
    •Lactose-free products, such as lactose-free ice cream and yogurt
    •Gelato
    •Rice milk
    •Sorbet

    Vegetables
    •Bok choy
    •Carrots
    •Celery
    •Corn
    •Eggplant
    •Green beans
    •Lettuce
    •Parsnip
    •Scallions (green parts only)
    •Tomato

    Grains
    •Gluten-free products
    •Spelt products
    Phase 3 for 4 years. Chocolate Connoisseur, Coffee Aficionado, Paleo Purist!

  3. #3
    Super Member Mat's Avatar
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    Do you mind if I lock this and make it a sticky in the phase2 forum?
    Phase 3 43lbs Lost - forever. 6 inches gone from the waist! And I can get my wedding ring on my middle finger!!!!!

  4. #4

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    Sticky away!
    Phase 3 for 4 years. Chocolate Connoisseur, Coffee Aficionado, Paleo Purist!

  5. #5
    Club Plus Member Peapod's Avatar
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    Great idea, Lizzi, to gather all this info together and nice work, Mat, making it a sticky. It's stuck in Phase 1, btw (your post mentioned Phase 2).

    Lots of people are starting to look at FODMAPS carbs on this forum, trying to get to the bottom of the cause of abdominal bloating and gas, cramps and constipation/diarrhea (diarrhoea), water retention and general discomfort. There are many foods which even though touted as being "healthy" can be difficult for our bodies to process. It's interesting how it is only CARBOHYDRATES that are the culprits...

    Lizzi, I think I recognize the lists you posted - did I compile those? If so, they are inaccurate according to the source book and companion website. Some foods on the above lists aren't even mentioned in the book or website, and others have been reclassified after the book was published and the corrections are given on the website.

    I've taken photographs of my copy of the book, the outside covers and the lists of allowed foods including all the changes/updates made. I wrote them in or crossed them off in my book, and the photos show this.

    My next few posts have the photos in case anyone is interested in trying to eliminate FODMAPS carbs from their diet.
    Food Addicts are Candida, Food Intolerance and Hypoglycemia. Not people!!!

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    Club Plus Member Peapod's Avatar
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    FRONT COVER OF BOOK:

    Last edited by Peapod; 20th August 2011 at 03:10 AM.

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    Club Plus Member Peapod's Avatar
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    BACK COVER OF BOOK:


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    Club Plus Member Peapod's Avatar
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    THE VARIOUS TYPES OF FODMAPS CARBS:

    Food Addicts are Candida, Food Intolerance and Hypoglycemia. Not people!!!

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    Club Plus Member Peapod's Avatar
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    ALLOWED VEGETABLES (Sweet Corn is not allowed):

    Last edited by Peapod; 20th August 2011 at 03:18 AM.
    Food Addicts are Candida, Food Intolerance and Hypoglycemia. Not people!!!

  10. #10
    Club Plus Member Peapod's Avatar
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    ALLOWED FRUITS (two pages):



    Food Addicts are Candida, Food Intolerance and Hypoglycemia. Not people!!!

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