Irritable Bowel Syndrome (IBS) and functional gut symptoms (bloating, constipation, diarrhoea) are very common problems and the cause is often undetermined. In susceptible people a range of food components may aggravate these symptoms. The foods involved contain short chain carbohydrates which may cause osmotic diarrhoea or bacterial fermentation in the intestines. Collectively these carbohydrates are called FODMAPS.
While not necessarily the cause of the problem, a low FODMAP diet has been shown to be one of the most effective dietary therapies for functional gut symptoms (Therapeutic Guidelines Australia). An 8 week trial will normally determine whether the diet is beneficial, after which foods may be gradually re-included to determine those giving most trouble.
*There are 5 main groups to avoid:
FRUCTOSE – apples, pears, watermelon, mango, fruit juice, canned fruit in natural juice, dried fruit, honey and corn syrup. Fructose is also added to some prepared foods as a sweetener.
FRUCTANS - wheat, rye, artichoke, beetroot, broccoli, cabbage, brussel sprouts, asparagus, eggplant, fennel, leek, garlic, onion, shallots, custard apple, persimmon, watermelon, chicory, inulin, dandelion
LACTOSE – cow, goat and sheep milk, ice cream, custard and soft unripened cheeses such as cottage, cream and ricotta.
POLYOLS – (include sorbitol, mannitol, xylitol) apples, pears, stone fruit (apricots, peaches, nectarines, plums, cherries, prunes), avocado, mushrooms, snow peas and cauliflower.
Polyols are also used as a sweetener in gums and low calorie confectionary – the package warns that too many may cause diarrhoea! The high concentration of sorbitol in pears and prunes is why they have long been used as a ‘natural’ laxative.
GALACTO-OLIGOSACCHARIDES – legumes (baked beans, kidney beans, borlotti beans), chickpeas and lentils.
*Foods which are SUITABLE while on a low FODMAP diet include:
FRUIT – banana, blueberry, boysenberry, canteloupe, cranberry, grapes, citrus fruits, honey dew and rock melon, kiwifruit, paw-paw, raspberry, rhubarb, passionfruit and strawberry (avoid dried fruit)
VEGETABLES – alfalfa, artichoke, bamboo and bean shoots, bok choy, carrot, celery, choko, endive, ginger, green beans, lettuce, olives, parsnip, potato, pumpkin, red capsicum, silver beet and spinach, yellow squash, swede and turnip, sweet potato, taro, tomato, yam, zucchini
HERBS – basil, chilli, coriander, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary and thyme.
CEREALS and BREAD – gluten free bread or cereal, 100% spelt bread, rice, oats, polenta, arrowroot, millet, psyllium, sorgum, tapioca
MILK – lactose free milk, rice milk, oat milk* and soy milk* (* check additives).Lactose free yoghurt.
CHEESES – hard cheeses, brie, camembert
Substitute for ice cream – gelati, sorbet – for butter – olive oil
SWEETENERS – sugar (sucrose) in small quantities, glucose, artificial sweeteners not ending in ‘-ol’.
Honey substitutes (small quantities) – golden syrup, maple syrup, molasses, treacle.
A dietitian may help in the implementation and monitoring of a low FODMAP diet.
While not necessarily the cause of the problem, a low FODMAP diet has been shown to be one of the most effective dietary therapies for functional gut symptoms (Therapeutic Guidelines Australia). An 8 week trial will normally determine whether the diet is beneficial, after which foods may be gradually re-included to determine those giving most trouble.
*There are 5 main groups to avoid:
FRUCTOSE – apples, pears, watermelon, mango, fruit juice, canned fruit in natural juice, dried fruit, honey and corn syrup. Fructose is also added to some prepared foods as a sweetener.
FRUCTANS - wheat, rye, artichoke, beetroot, broccoli, cabbage, brussel sprouts, asparagus, eggplant, fennel, leek, garlic, onion, shallots, custard apple, persimmon, watermelon, chicory, inulin, dandelion
LACTOSE – cow, goat and sheep milk, ice cream, custard and soft unripened cheeses such as cottage, cream and ricotta.
POLYOLS – (include sorbitol, mannitol, xylitol) apples, pears, stone fruit (apricots, peaches, nectarines, plums, cherries, prunes), avocado, mushrooms, snow peas and cauliflower.
Polyols are also used as a sweetener in gums and low calorie confectionary – the package warns that too many may cause diarrhoea! The high concentration of sorbitol in pears and prunes is why they have long been used as a ‘natural’ laxative.
GALACTO-OLIGOSACCHARIDES – legumes (baked beans, kidney beans, borlotti beans), chickpeas and lentils.
*Foods which are SUITABLE while on a low FODMAP diet include:
FRUIT – banana, blueberry, boysenberry, canteloupe, cranberry, grapes, citrus fruits, honey dew and rock melon, kiwifruit, paw-paw, raspberry, rhubarb, passionfruit and strawberry (avoid dried fruit)
VEGETABLES – alfalfa, artichoke, bamboo and bean shoots, bok choy, carrot, celery, choko, endive, ginger, green beans, lettuce, olives, parsnip, potato, pumpkin, red capsicum, silver beet and spinach, yellow squash, swede and turnip, sweet potato, taro, tomato, yam, zucchini
HERBS – basil, chilli, coriander, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary and thyme.
CEREALS and BREAD – gluten free bread or cereal, 100% spelt bread, rice, oats, polenta, arrowroot, millet, psyllium, sorgum, tapioca
MILK – lactose free milk, rice milk, oat milk* and soy milk* (* check additives).Lactose free yoghurt.
CHEESES – hard cheeses, brie, camembert
Substitute for ice cream – gelati, sorbet – for butter – olive oil
SWEETENERS – sugar (sucrose) in small quantities, glucose, artificial sweeteners not ending in ‘-ol’.
Honey substitutes (small quantities) – golden syrup, maple syrup, molasses, treacle.
A dietitian may help in the implementation and monitoring of a low FODMAP diet.
