What is a low-FODMAP food?
Correct Answer: Foods containing little or no fermentable oligosaccharides, disaccharides, monosaccharides, or polyols
FODMAP stands for fermentable oligo-, di-, monosaccharides, and polyols.
Oligosaccharides: Rye, wheat, legumes, and various fruits and vegetables, such as onions and garlic.
Disaccharides: Milk, yogurt, and soft cheese. Lactose is the primary carb. Monosaccharides: Includes various fruit, mangoes and figs, and sweeteners such as honey and agave nectar. Fructose is the primary carb. Polyols: Includes certain fruits and vegetables, including blackberries and lychee, and some low-calorie sweeteners like those in sugar-free gum.
A low-FODMAP diet is intended for individuals with Irritable bowel syndrome (IBS). Evidence that the diet helps those with IBS has a success rate of around 80%. On the other side of studies suggest following a diet without IBS could be harmful to your health because most FODMAPs are high prebiotics needed to grow good gut bacteria. Check out a list of low and high FODMAP food on the ibsdiets.org website.
Here is a simple list of low-FODMAP foods.
Protein: Chicken, Beef, pork, eggs, fish, lamb, tofu, and prawns
Fruit: Bananas, blueberries, strawberries, limes, mandarins, oranges, papaya, pineapple, rhubarb, and kiwi
Vegetables: Bean sprouts, bell peppers, zucchini, choy sum, eggplant, kale, tomatoes, spinach, and carrots
Nuts: Almonds (10 per sitting), walnuts, macadamia nuts, peanuts, pecans, and pine nuts
Seeds: Linseeds, pumpkin, sesame, and sunflower
Dairy: Cheddar cheese, lactose-free milk, and Parmesan cheese
Oils: Coconut oil and olive oil
Whole grains: Brown rice, buckwheat, maize, millet, oats, and quinoa
Beverages: Black tea, coffee, green tea, peppermint tea, water, and white tea
Condiments: Basil, chili, ginger, mustard, pepper, salt, white rice vinegar, and wasabi powder