Our readers recently discovered what a FODMAP is. Today, we are continuing this series. Follow along and make an appointment today if you would like to discuss your options for reducing digestive health issues by eating low FODMAP foods and cutting out high FODMAP foods.
Low FODMAP foods:
In our recent article, readers learned that FODMAP foods contain certain carbohydrates that can cause irritable bowel syndrome symptoms. Again, FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
People with digestive health issues can eat low FODMAP foods more liberally than they could eat medium or high FODMAP foods. If you are looking for low FODMAP veggies, put these on your grocery list:
- lettuce
- carrot
- chives
- cucumber
- fennel
- eggplant
- broccoli
- zucchini
- green beans
- spinach
If you are in need of fruit that are low FODMAP put the following on your grocery list:
- pineapple
- strawberries
- oranges
- grapes
- kiwi
For proteins you may eat the following:
- chicken
- beef
- turkey
- lamb
- eggs
- tofu
- cold cuts
For patients that do not have shellfish or seafood allergies or intolerance opt for:
- crab
- lobster
- salmon
- tuna
- shrimp
Healthy fats that can be incorporated into daily meals are as follows:
- oils
- pumpkin seeds
- peanuts
- butter
- walnuts
- macadamias
Now with starches, cereals, and grains, you have to be a little more picky. Try out the following:
- potatoes
- gluten-free bread
- brown rice
- quinoa
- tortilla chips
- popcorn
Now that we have reviewed low FODMAP foods that are good for patients with IBS to eat, we want to share foods you should avoid. These foods will be high FODMAP foods. Remember, these are to be limited or removed from your diet.
High FODMAP foods to avoid:
Just a few veggies that should be limited or removed are as follows:
- garlic
- asparagus
- shallots
- mushrooms
- beans
- scallions
- onions
It may seem very strange to remove certain vegetables and fruits from a patient’s diet, but some are more harmful to a person’s digestive tract than they are beneficial. Although Floridians love to have cold, sweet watermelon when they are out in the sun, watermelon should be avoided or limited. Blackberries, peaches, and dates should also be removed.
For the most part, fish is really great to keep into a low FODMAP diet, but limit breaded, battered, and garlic/onion seasoned fish. It may be difficult when eating out, but avoid onion based sauces. That one may be pretty hard to do unless the server is very honest about the recipe.
Sausages hurt many patients stomach whether they have IBS or not because of all the fat and seasonings. However, sausages are high FODMAP and should not be eaten. The same previous rules apply as far as fish and meats go.
Popular foods that are high FODMAP foods:
Nowadays, many dishes include avocado. Unfortunately, avocado must be at the least limited. Now, as for healthy fats- almonds, cashews, and pistachios should be avoided as well. Lastly, beans, lentils, wheat, gluten-based bread, rye, muffins, pastries and pastas must sadly be avoided or removed.
Please discuss any dietary changes first with your gastroenterologist and nutritionist. Call today to begin the road towards less IBS symptoms. Stay safe and wear your masks.
Staff Writer