What does FODMAP stand for?
Have you heard the buzz about the FODMAP diet and wonder what people are talking about? FODMAP stands for "fermentable oligosaccharides, disaccharides, monosaccharides, and polyols", types of carbohydrates that might contribute to uncomfortable digestive feelings like bloating, especially in people who suffer from issues like Irritable Bowel Syndrome (IBS).
Studies have shown that many people with IBS find intestinal relief when reducing or avoiding FODMAPs. FODMAPs are found in foods that tend to ferment and draw water into the intestine, which can cause the bloating and discomfort. Foods high in FODMAPs contain lactose, fructose, fructans (larger versions of fructose), galactans (large galactose molecules), and polyols (sugar alcohols). We will give you a list below for reference!
Who should try the FODMAPs diet?
Don't worry... not everyone should avoid FODMAPs, because they can be great for our intestines, helping maintain the good bacteria. The FODMAP diet is intended to be a test, a temporary diet change, for people suffering from digestive issues. This test involves reducing or avoiding the FODMAP foods for several weeks to see if the symptoms are relieved. Then slowly re-introduce the avoided foods to find any culprits. If they do cause discomfort, then they can be avoided or reduced more long term.
What foods are low and high in FODMAP?
Here is a quick list of foods to give you an idea. A more extensive list can be found here.
Foods LOW in FODMAP (foods you CAN eat): broccoli, butternut squash, zucchini, spaghetti squash, cabbage, corn, kale, tomato, potato/sweet potato, unripe bananas, grapes, rhubarb, honeydew, beef, chicken, pork, lamb, fish, gluten-free breads/grains: millet, quinoa, corn tortillas, rice, butter, eggs.
Foods HIGH in FODMAPs (foods to AVOID): garlic, onions, legumes/beans, cauliflower, apples, avocado, cherries, peaches, ripe bananas, pears, chorizo, processed meats, wheat, almond flour, cashews, pistachios, high fructose corn syrup, agave, honey, fruit juices, beer, wine, dairy products.
Want a sample menu?
We have a day in the life of the FODMAPs diet below. The Mealthy Multipot can make it super easy to prepare!
Remember that this is a very specific diet and it is recommended to speak with your doctor or nutritionist to tailor a diet that fits with your body and your symptoms. If you find that some of the foods high in FODMAPs don't bother you, you may be able to keep them in your diet. Consulting with a professional is the best way to receive the benefits of this diet.
Pressure Cooker Lemon Chicken and Rice
This is a great two-in-one meal. Skip the garlic and onion and use water in place of the chicken broth (unless you made your own chicken broth without onions and garlic), and it is FODMAP approved! Serve the chicken and rice with a side of steamed broccoli, and you've got a complete meal.