Kerry Withoos, Accredited Practising Dietitian

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FODMAPs

Symptoms of fructose / FODMAP malabsorption can include bloating, excess wind, cramping, pain, diarrhoea &/or constipation. Many clients additionally report fatigue, lethargy and trouble sleeping.

What are FODMAPs?

FODMAPs are naturally occurring sugars that can be poorly absorbed in the small intestine and fermented by bacteria to produce gas which can result in symptoms.

FODMAPs include fructose [certain fruit, honey etc], lactose [milk products] sorbitol [cherries, diet products etc] mannitol [mushrooms etc], fructans [wheat, onions etc] and galacto-oligosaccharides [legumes].

With my support I provide detailed lists of which foods contain FODMAPs and which foods are low FODMAP. I also provide a detailed, brand specific low FODMAP Shopping Guide to help you get started straight away. Knowing which foods are high FODMAP and which are low FODMAP can be confusing. As an example, Vaalia Lactose Free Yoghurt is high in FODMAPs whereas Liddell’s Lactose Free Plain yoghurt is low FODMAP.

Here is a sample of some low and higher FODMAP foods that I provide with my online support.

Examples of low FODMAP and higher FODMAP foods

Note – this is NOT a comprehensive list [only an example]

Breads / Grains
LOW FODMAP CONTAIN FODMAPS
Amaranth
Gluten free bread
Polenta
Rye
Wheat and wheat products including: bulgur
Fruits
Oranges
Strawberries
Apples
Pears
Vegetables
Potatoes
Carrots
Onion
Asparagus
Dairy
Liddells™Lactose Free Yoghurt
Lactose free milk
Yoghurt
Cheese – processed, including cheese singles
Miscellaneous
Lemon juice
Wheat free soy sauce
BBQ sauce
Plum sauce

 

Sample Menu Guide for a Low FODMAP Diet

Here is a Sample Menu Guide for a Low FODMAP Diet
With my online support I provide individualised Menu Guides based on your current intake and likes & dislikes.

Breakfast

  • Gluten-Free toast with low fat tasty cheese and tomato & a mandarin
  • Cereal or muesli from my brand specific, low FODMAP shopping guide with lactose free / rice milk topped with strawberries

Lunch

  • Gluten free sandwich with fillings such as egg + low FODMAP salad or tuna +low FODMAP salad with reduced fat tasty cheese & an orange
  • Scrambled eggs made with lactose free milk and low FODMAP vegetables on gluten free toast & a kiwi fruit

Dinner

  • Meat/fish with low FODMAP vegetables/salad and mashed potato
  • Stir fry with lean meat, low FODMAP vegetables and gluten free noodles
  • One of my recipes with low FODMAP vegetables or salad

Snacks

  • Low FODMAP fruit with Liddell’s lactose free plain yoghurt
  • Muesli bar [see shopping list for correct brands] and low FODMAP fruit



Please click HERE for information on gettingstarted with your individual support.