FODMAPs are fermentable sugars that can cause a variety of gut symptoms in people with IBS. FODMAPs are found in a wide variety of carbohydrate foods including;
- fruits
- vegetables
- grains
- legumes
- nuts
- dairy
- processed foods
Many of the foods that contain FODMAPs are healthy for us and provide our bodies with valuable vitamins, minerals, fibre, pre, and probiotics. This is the main reason that the elimination phase of the diet should only be followed for a short time (2-6 weeks) before attempting to introduce these healthy foods back into the diet.
Unfortunately, for vegans, vegetarians and plant-based eaters, FODMAPs are only found in carbohydrates. This means that FODMAPs are not found in;
- plain meat
- fish
- poultry
- eggs
- oils
This can make being vegetarian or vegan and low FODMAP more of a challenge. However, for anyone determined to commit to a plant-based lifestyle it is possible to combine both and this is exactly what this blog is all about.
The most accurate way to check which foods contain FODMAPs is to download the Monash FODMAP app for the most detailed and up to date information. The following list gives you a basic idea of some of the types of foods that are considered high FODMAP. [1] This list is by no means exhaustive but can provide a general idea of the foods to expect to reduce or avoid during the elimination phase of the diet.
High FODMAP Fruit
- Apples
- Pears
- Stone Fruit (including apricots, cherries, dates, mango, peaches, and plums)
- Dried Fruit (including apricots, dates, figs, goji berries, and raisins)
- Watermelon
High FODMAP Vegetables
- Onions (including shallots, spring onion/scallion bulbs, and dried onion flavourings)
- Garlic (including wild garlic bulbs, dried garlic granules, powders and salts)
- Leeks (white bulb part, the dark green tops are ok in small servings)
- Cauliflower
- Mushrooms (excluding oyster mushrooms and canned mushrooms or champignons)
High FODMAP Grains
- Wheat (including flour, bread, pasta, baked goods, and cereals)
- Rye (including flour, bread, baked goods, crispbreads and cereals)
High FODMAP Legumes
- Baked Beans
- Kidney Beans
- Falafels
- Bean Burgers
- TVP (Soy Mince)
High FODMAP Nuts
- Cashews
- Pistachios
High FODMAP Dairy
- Milk
- Yoghurt
- Soft Cheeses
Ready to tackle the low FODMAP basics? Check out the other posts in this series.
How many of these foods did you know are high FODMAP? Which ones caught you out?
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