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FODMAP Food List

Your Go-To FODMAP Guide

March 4, 2024

Welcome to The Digestive Health Clinic's essential guide on FODMAPs. In the bustling world of nutrition and dietetics, the term 'FODMAP' stands out, especially for those navigating the complex journey of digestive health. Our clinic, nestled in Cork's vibrant heart, is dedicated to offering you the most effective, research-backed dietary strategies to manage your digestive discomfort. As one of Ireland’s leading dietitians, I, Aoife McDonald, understand the impact food has on well-being and am here to guide you through the maze of FODMAPs. This guide is not just about identifying what you can and cannot eat; it's about empowering you with knowledge and practical solutions to improve your gut health and quality of life.

What is the meaning of FODMAP?

FODMAPs are a group of carbohydrates that can cause discomfort in some individuals. These include Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols - small molecules that the gut absorbs poorly. Originating from ground-breaking research in Australia, the concept of FODMAPs has revolutionised how we approach irritable bowel syndrome (IBS) and similar gastrointestinal disorders. Understanding FODMAPs is crucial because they can draw water into your intestinal tract and ferment, leading to symptoms like bloating, gas, and abdominal pain. Studies and ongoing research continue to shed light on how reducing FODMAP intake can help alleviate these symptoms.

What are High FODMAP Foods?

Navigating the world of FODMAPs can be daunting, especially when it comes to identifying foods that might trigger symptoms. High FODMAP foods are often everyday items lurking in your pantry or fridge. They include but are not limited to wheat-based products, dairy items rich in lactose, certain fruits like apples and pears, and vegetables such as onions and garlic. Also, legumes and pulses pack a high FODMAP punch. Eliminating or reducing these foods from your diet for a period of time could be the key to managing and alleviating your symptoms effectively. Remember, the goal isn't to eliminate these foods forever but to identify your personal triggers and create a balanced, symptom-free diet.

What are Low FODMAP Foods?

Contrary to what you might think, the FODMAP diet isn't about restriction; it's about finding balance and enjoying a variety of foods that don't trigger your symptoms. Low FODMAP foods include options that are easier on your digestive system and can help keep your symptoms at bay. These include kiwi, oranges, carrots, cucumbers, lactose-free dairy products, and gluten-free grains, such as quinoa and rice. As you can see from the below graphic, high and low FODMAP foods do not encompass whole food groups and identifying what foods within specific food groups are high and low in FODMAPs is very important. 

FODMAP Food List

What are the FODMAP Phases?

The journey through the FODMAP diet consists of three critical phases: the Elimination Phase, the Reintroduction Phase, and the Personalisation Phase. Initially, the diet involves removing high FODMAP foods to alleviate symptoms. This is followed by the careful reintroduction of these foods, allowing you to identify specific triggers. Finally, you adapt to a personalised diet based on your unique tolerance levels. 

Each phase plays a pivotal role in understanding your body's responses and crafting a diet that supports your digestive health without unnecessary restrictions. 

How to Approach a FODMAP Diet?

At The Digestive Health Clinic, we advocate for a holistic approach to digestive health. The FODMAP diet is a powerful tool, but it's just one part of a broader strategy to improve gut health. Incorporating principles from our 'Eat Well, Feel Well'  and IBS Relief Programmes, we emphasise the importance of a diverse, balanced diet, mindful eating, and lifestyle changes that support overall well-being. 

Our approach at The Digestive Health Clinic, Cork, Ireland, is rooted in personalised care and evidence-based strategies. We understand that each individual's journey with FODMAPs is unique, and we're here to guide you every step of the way. Through our bespoke gut health programmes, we provide tailored advice, one-on-one consultations, and ongoing support to navigate the complexities of the FODMAP diet and beyond.

Contact us today for more detailed guidance and support and to start your journey towards better digestive health.

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