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 |
| 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.