Low FODMAP Diet What are FODMAPs? FODMAPs or Fermentable OligoDiMonosaccharides and Polyols are a specific type of carbohydrate found in certain foods. The family of FODMAPs include: ● Lactose from dairy products. ● Fructans: garlic, onions, wheat etc. ● Galactans: legumes such as lentils, beans, soybeans etc. ● Fructose: honey, certain fruits, high fructose corn syrup etc. ● Polyols: stone fruits such as avocados, peaches, plums, cherries, apricots, nectarines etc. and sweeteners such as xylitol, sorbitol, mannitol. Why shouldn’t you eat FODMAPs? FODMAPs create a few problems for your intestines that lead to Irritable Bowel Syndrome (IBS) and digestive system problems. The following symptoms can be caused by FODMAPs: ● Gas ● Bloating ● Abdominal pain & discomfort ● Abdominal cramps ● Fatigue ● Weight gain with difficulty losing weight ● Feeling like you don’t completely empty your bowel when you have a movement ● Alternating constipation and diarrhea ● Inconsistently formed stools such as random changes in size, shape and color ● Passing mucus ● Sometimes feeling hungry shortly after meals ● Fatigue after meals ● Brain fog How does this happen? FODMAPs draw a lot of water into your intestine which contributes to some of the symptoms listed above. Additionally, FODMAPs are not digested well and poorly absorbed which results in fermentation of the food that you eat. When your food ferments in the intestine, it causes the above symptoms as well. Nikolas Hedberg, DC, DABCI, DACBN
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Low FODMAP Diet - Dr. Nikolas Hedberg, D.C. · The great thing about the low FODMAP diet is that you don’t need to be on it for very long to restore healthy digestive system function.
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Low FODMAP Diet What are FODMAPs? FODMAPs or Fermentable OligoDiMonosaccharides and Polyols are a specific type of carbohydrate found in certain foods. The family of FODMAPs include:
Lactose from dairy products. Fructans: garlic, onions, wheat etc. Galactans: legumes such as lentils, beans, soybeans etc. Fructose: honey, certain fruits, high fructose corn syrup etc. Polyols: stone fruits such as avocados, peaches, plums, cherries, apricots, nectarines
etc. and sweeteners such as xylitol, sorbitol, mannitol. Why shouldn’t you eat FODMAPs? FODMAPs create a few problems for your intestines that lead to Irritable Bowel Syndrome (IBS) and digestive system problems. The following symptoms can be caused by FODMAPs:
Gas Bloating Abdominal pain & discomfort Abdominal cramps Fatigue Weight gain with difficulty losing weight Feeling like you don’t completely empty your bowel when you have a movement Alternating constipation and diarrhea Inconsistently formed stools such as random changes in size, shape and color Passing mucus Sometimes feeling hungry shortly after meals Fatigue after meals Brain fog
How does this happen? FODMAPs draw a lot of water into your intestine which contributes to some of the symptoms listed above. Additionally, FODMAPs are not digested well and poorly absorbed which results in fermentation of the food that you eat. When your food ferments in the intestine, it causes the above symptoms as well.
Nikolas Hedberg, DC, DABCI, DACBN
Why can’t you digest them well? If you have taken a lot of antibiotics throughout your life then you may have too many bacteria in your small intestine or abnormal bacterial colonies in your large intestine. Normally, the large intestine has a lot more bacteria than the small intestine; but if this shifts due to antibiotics and poor diet then you won’t be able to tolerate FODMAPs very well. If there is bacterial overgrowth in your small intestine known as SIBO (small intestinal bacterial overgrowth), then there will be rapid digestion and fermentation of the food you eat which leads to your digestive system problems. This can be compounded by yeast overgrowth and/or intestinal parasites. Beans are a classic example of a FODMAP that has had many jokes made about their connection with gas. The gas produced by beans is a result of their fermentation in the bowels due to problems with gut bacteria. Not everyone gets gas from beans which means they are a great indicator of healthy gut bacteria. How long should you follow the low FODMAP diet? This depends on your current situation and what your doctor prescribes. Most individuals stay on it for approximately 26 weeks and then begin restoring healthy gut bacteria with specific prebiotic and probioticrich foods. The great thing about the low FODMAP diet is that you don’t need to be on it for very long to restore healthy digestive system function. Your doctor may prescribe an antibiotic or herbal medicines to suppress the growth of bacteria in the small intestine during this diet. If your stool analysis shows yeast overgrowth or parasites then this diet will be extremely helpful for that as well. The healthier your gut bacteria, the better you will be at fighting infections in the intestine. Can I combine the ketogenic diet with the Low FODMAP Diet? Yes. All you have to do is follow the ketogenic diet and eliminate any FODMAPs that are listed on the ketogenic diet. The purpose of combining the two would be to burn more fat, reduce inflammation and to reverse insulin resistance. How do I get started? Simply start eating low FODMAP foods and small amounts of the moderate FODMAPs as outlined on the next few pages. We have some excellent resources for you from the dietitian Kate Scarlata including a shopping list, recipes and list of foods. All of this material was founded by the Monash University Department of Gastroenterology where the research was done on FODMAPs.
Nikolas Hedberg, DC, DABCI, DACBN
VEGETABLES ARUGULA, BAMBOO SHOOTS, BOK CHOY, BEAN SPROUTS, BELL PEPPERS, CARROTS, CELERIAC, CHIVES, COLLARD
GREENS, COMMON CABBAGE, CUCUMBER, EGGPLANT, ENDIVE, FENNEL BULB, GREEN BEANS, GINGER ROOT,
Always check ingredients on packaged foods to ensure they comply with the latest low FODMAP diet guidelines.
GRAINS Gluten free pasta (rice, quinoa, corn)Millet OatsOat branPolentaQuinoa (black, red, white)Rice (brown, white, basmati)Rice bran BRAND NAME CEREALSAncient Harvest Quinoa FlakesBob’s Red Mill Mighty Tasty Hot CerealCheeriosEden Organics Brown Rice Flakes Hot CerealEnvironkidz Gorilla MunchEnvironkidz Peanut Butter Panda Puffs BREADSUdi’s White Sandwich BreadSourdough (white, wheat, spelt)Food for Life Multi Seed English muffinsMillet BreadFood for Life Brown Rice TortillasRudi’s Plain TortillasCorn tortillaFLOURS AND BAKING SUPPLIESBisquick Gluten-Free Pancake and Baking Mix Dark chocolate Flour (corn, millet, quinoa, sorghum, buckwheat, rice)King Arthur GF Multi-Purpose flourNamaste (perfect flour blend, waffle& pancake mix, brownie mix, blondie mix, muffin mix) Pure Maple Syrup Starch (potato, tapioca, corn)SteviaSugar (palm, brown, granulated)
Potato, whiteRadishRutabagaScallions (green part only)SpinachSeaweed (nori)Summer squashSweet potato (limit to ½ cup)Swiss chardTurnipsTomatoWater chestnutsZucchiniFRUIT (limit to one serving per meal)Avocado (limit to 1/8)Banana (small)BlueberriesCantaloupeCoconutClementineDragonfruitGrapesHoneydew melonKiwifruitLemonLimeOrangePapayaPassion fruitPineapplePlaintainRaspberriesRhubarbStarfruitStrawberriesTangeloHERBS Basil CilantroLemongrassRosemaryParsleyTarragonThyme
FODMAP Friendly Living! A few menu and snack ideas to satisfy you and your sensitive belly.
FODMAP friendly Breakfast
• Oatmeal topped with strawberries and blueberries (about ¾ cup total) and 2 TB. sliced almonds
• Udi’s white bread toasted with thin layer peanut butter (Smucker’s/Teddie brands) topped with ½ sliced ripe banana
• Erewhon Corn Flakes or Crispy Brown Rice (gluten free) cereal with Lactaid or rice milk and ½ ripe banana, sliced and 1 TB. sliced almonds or pumpkin seeds
• EnvironKidz Gorilla Munch with lactaid or rice milk and blueberries • Banana pancakes: Namaste waffle and pancake mix or Bisquick gluten free
pancake and baking mix prepared with fodmap friendly ingredients and add ½ mashed ripe banana, 1 TB. almonds or walnuts and cook as directed. Drizzle of maple syrup
• Green Valley yogurt (check ingredients avoid those with honey), (or other lactose free yogurt) topped with ¼ cup Bear Naked Vanilla Almond granola and ½-‐1 cup strawberries
• Chappaqua Simply Granola Vanilla and Flax with rice milk and an orange • EnvironKidz Panda Puffs with rice or lactaid milk and ½ grapefruit
FODMAP friendly Lunch and Dinner Suggestions
• “Rice Bowl”: scoop of brown rice, layered next with chopped Boston lettuce, cherry tomatoes, and scallion (green part only) top with grilled chicken or shrimp, and grated cheddar. Add fresh lemon juice and olive oil drizzle for dressing.
• Tuna Salad Lettuce wraps: Tuna mixed with Hellman’s mayonnaise, lemon juice and fresh dill, served in Bibb lettuce leaves and a side of Baked Kettle potato chips (not the whole bag!)
• Grilled cheddar, ham and tomato sandwich (use Udi’s White bread or other fodmaps friendly bread choice)
• Tostada Pizza-‐Cook 1 lb. ground chicken with 1 TB. chili powder (choose chili powder without added onion), 1 tsp. cumin, 1 tsp. paprika and ½ tsp. salt in non-‐stick skillet. Add ½ cup of water and simmer until cooked through and no longer pink. Top Tostada shell with 2 heaping Tablespoons of meat mixture. Top with sprinkle of grated cheddar cheese. Bake until cheese melts.
• Stuffed Baked Potato: Scoop out hot potato filling and mix with 1 TB. Lactaid milk and 2 tsp. butter. Sprinkle with cheddar cheese and mash to blend and place back in hot potato. Top with sautéed red peppers and chives.
• Lean piece of grilled steak (London broil or Flank), Bibb lettuce salad with grated carrots, cherry tomatoes and orange pepper slices with lemon juice and olive oil dressing and roasted potatoes.
• Rice pasta tossed with fresh chopped tomatoes, garlic infused oil (don’t eat the garlic!), and fresh basil. Serve with lean, center cut pork chop and sautéed zucchini.
• Quinoa sautéed with red pepper slices, pine nuts and olive oil and roasted chicken or grilled fish.
FODMAP friendly Snacks!
• Glutino pretzels and cheddar cheese • Rice cake with peanut butter and ½ ripe banana sliced and topped with few
sliced almonds • Rice crackers and Swiss cheese slices • Lactose free yogurt (Green Valley) with blueberries and 1 TB. almond slices • ½ sandwich with Udi’s white bread filled with sliced chicken, Bibb lettuce
and tomato slice • Celery stick filled with peanut butter (just one) • Lundberg Rice Chips (sea salt) • Schar Cheese bits • Schar table crackers with slice of cheddar and 18 grapes