A Beautiful List of FODMAP “Free” Foods (+ Download PDF Chart) | Diet vs Disease (2024)

FAQs

What is the most common FODMAP intolerance? ›

The most common digestive disorder affected by an intolerance to FODMAPs is IBS or irritable bowel syndrome, apart from Crohn's disease, ulcerative colitis, and other inflammatory bowel disorders (IBD).

The only way to nail down a fructan intolerance is to go through a very specific elimination diet known as the low-FODMAP diet. “You actually have to go through the list of each type of FODMAP and start eliminating foods that include them,” Czerwony explains.

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

FODZYME is a blend of digestive enzymes specifically designed to break down the most common FODMAP triggers: fructan, GOS and lactose. FODZYME's novel and proprietary fructan hydrolase is the only enzyme intended to target and break down the wide variety of fructans found in common foods.

Fructans and GOS were identified as the most common FODMAPs associated with worsening abdominal pain and/or bloating [3]. Similar research in Belgium identified fructans and mannitol as the most common FODMAP triggers during reintroduction [4].

Overcoming FODMAPs intolerance can take time. But the goal is to identify and address your individual needs and create a positive relationship with the foods you eat.

During the elimination phase of the FODMAP diet, you can choose from sourdough bread, wheat bread in small quantities, and gluten-free bread. I always recommend trying different options and choosing what works best for you. Your personal tolerance level and response to a product is what matters most.

Only reintroduce one FODMAP group at a time. Choose a test food that only contains one type of FODMAP. Use the same test food for each of the three challenge days. Incorporate the test food three times throughout the test week—up to once per day.

Risk of the low-FODMAP diet

For starters, this diet is highly restrictive. While the initial restrictive phase is only temporary, nutritional deficiencies—especially inadequate fiber intake—can occur and may worsen GI symptoms.

What happens if you stay on the low FODMAP diet too long? ›

If you skip these foods for too long, you may starve helpful bacteria colonies and cultivate unhealthy bacteria. Over time, if you follow only strict low FODMAP eating, you might notice yourself getting more tired, having more headaches, constipation, muscular weakness, or getting sick more easily.

Many people can re-introduce some higher FODMAP foods into their diet and still have good symptom control. So it is not necessary to stay on a strict low FODMAP diet. 2. Foods higher in FODMAPs are also high in prebiotics, which means they help to feed the good bacteria in our gut.

After identifying the most bothersome foods, you can also consider taking an over-the-counter enzyme supplement — such as Lactaid, Beano or Fodzyme, depending on which types of FODMAPs are giving you trouble — to help you tolerate them, Ms. Freuman said.

Fructan enzyme: fibractase

The fibractase supplement contains an enzyme that helps your body break down fructans and galactans. Two FODMAP groups that quite some people experience symptoms from. Fructans are found in garlic, onion, wheat, and several fruits.

These intolerances frequently lead to unexplained GI symptoms such as abdominal bloating, gas, flatulence, pain, distension, nausea and diarrhea.

Some of the highest FODMAP beans and legumes include baked beans, black-eyed peas, broad beans, butter beans, chickpeas, kidney beans, lentils, soybeans, and split peas. Sweeteners are hidden everywhere in the Western diet and they can increase the total FODMAP content of even low-FODMAP foods.