FODMAP - FACTS Nutrition Table by Beatrice Schilling July 2017
PHASE I FOOD RECOMMENDATIONS - LOW FODMAP Giving information about a low FODMAP diet in the form of a table or a list is not straightforward because apart from the FODMAP level of the food, eating habits and serving sizes play a significant role. Certain lists available on the internet or in books contain outdated recommendations or errors. My current list is based on the latest findings and my long-term experience. It should help you to get familiar with the FODMAP concept. Phase 1 of the FODMAP concept described here is limited to a few weeks and serves the purpose of finding out if and to what extent a low FODMAP diet will reduce symptoms. However, in the long run, it is important to adjust the recommendations individually and to omit or reduce only those foods that really cause the symptoms. The FODMAP concept consists of three phases and is rather complex and elaborate. Therefore it should be applied only when accompanied by an experienced, state-certified nutritionist. Switzerland: Nutritional consultant SVDE, www.svde.ch Germany: Dietitian www.vdd.de or Ectrophologist www.vdoe.de Austria: Dietitian www.diaetologen.at These experts will support proper applications, help with choosing individual key aspects and recommend additional measures, if needed. Beatrice Schilling BSc Nutrition and Dietetics, Nutrition Consultant SVDE
Milk and milk products Recommendation: 3 servings per day + small serving size (guiding value) + normal serving size Quark Cream Cream cheese 2 tbsp. 2 tbsp. 2 tbsp. (e.g. mozzarella, cottage cheese, cream cheese, feta) Lactose-free milk Lactose free yoghurt Lactose-free cream cheese, quark Lactose-free cream Butter (common and lactose-free), cheese, soft cheese (Skimmed) milk powder Lactose Milk, buttermilk, whey Yoghurt and products made from yoghurt incl. ice cream, crèmes, Bircher muesli, etc. Meet, fish, eggs, others + small serving size + normal serving size Meat, fish, eggs Yeast, yeast flakes Oils
Grain/cereals, potatoes, pulses Recommendation: 3-4 servings per day + small serving size + normal serving size Puffed rice Buckwheat, cooked Oats, oatmeal (Ancient) spelt flour, spelt flakes, spelt crackers Spelt sourdough bread Spelt pasta Sweet potatoes Manioc/cassava ½ cup = 15 g ½ cup = 54 g ½ cup = 50 g 15 g 80 g ½ cup cooked = 90 g 1/2 cup = 70 g 1/2 cup = 70 g Rice Corn/Maize, polenta Potatoes Millet Quinoa Sorghum Teff French fries Popcorn Sweet chestnut Wheat starch Maize starch Corn starch Potato starch Tapioca starch Corn tortillas Pure rice or corn bread Wheat-free/gluten-free bread Rice pasta Corn pasta Wheat-free/gluten-free Pasta Millet flakes, rice flakes Quinoa flakes Cornflakes Corn waffles Rice waffles Wheat, rye, barley, e.g. as flour, semolina, flakes, Wheat bran and products made thereof: bread, sandwiches, pasta, pizza, cakes, croissants, baked goods, cookies, biscuits, lasagne, crisp bread, pumpernickel bread, muesli mixes, cereal bars (Wheat) couscous, Ebly, bulgar, khorasan wheat/kamut, green spelt, Einkorn, Emmer, amaranth Pulses (lentils, red beans, chickpeas ) incl. flours such as soy bean flour, lupine flour, pea flour Cup = 236 ml tsp. = teaspoon tbsp. = tablespoon
Fruits Recommendation: 5 servings of fruit per day + small serving size + normal serving size (approx. 120 g) Banana Bananito, ripe Banana, dried, chips Pomegranate seeds Grapefruit Blueberries Raspberries Passion fruit 35 g 60 g 20 g 40 g 80 g 60 g 90 g 90g Pineapple Cranberry juice Strawberries Honey melon Kiwi Clementine Kumquat Tangerine Orange, orange juice Papaya Star fruit/carambola Grapes Lemon juice Sugar melon Rhubarb Dried fruits Dates Figs, dried Raisins, sultanas Concentrated fruit juice Apple Plum, avocado Pear Kaki Cherry Water melon, apricot Nectarine, peach Blackberries Mango Lychee
Salad and vegetables Recommendation: 5 servings of vegetables or salad per day + normal serving size (approx. 120 g, leaf lettuce 35 g) + small serving size + normal serving size (ca. 120 g, green leaf salads 35 g) Artichoke heart Butternut squash Chicory/endive Chili, red and green Spring onions, green parts Leeks, green parts Corn on the cob, corn kernels Nori/seaweed Small radish Brussels sprouts Celery (root) Spinach Stalk celery Tomatoes, dried Sweetcorn 70 g 75 g 55 g 70 g 40 g 70 g 100 g 12 g 100 g 90 g 90 g 100 g 30 g 20 g 100 g Eggplant Leaf lettuce Broccoli Chinese cabbage Endive Kale Fennel Green beans Cucumber Carrots Turnip Pumpkin, squash Chard Parsnips Pattypan squash Peperoni Bean sprouts Tomatoes White cabbage Zucchini Red cabbage Rocket salad Garlic Mushrooms Shallots Onions Artichoke Cauliflower Peas Snow peas Leeks, bear s garlic Beetroots Sauerkraut Scorzonera/black salsify Asparagus Jerusalem artichokes Savoy cabbage
Nuts, soy Recommendation: 1 serving of nuts or kernels (30 g) per day + small serving size + normal serving size Coconut, fresh Coconut flakes Hazelnuts Almonds Sesame paste, Tahini 50 g 35 g 15 g/ 20 pcs. 12 g/ 10 pcs. 1 tbsp./20 g All other nuts (peanuts, tree nuts, walnuts, Brazil nuts, etc.) Kernels and seeds (linseeds, chia seeds, sunflower seeds, pumpkin seeds, etc.) Olives, peanut butter Tofu (except silken tofu) Soy sauce Pistachio nuts Cashew nuts Coconut water Coconut milk Soy milk, silken tofu
Sugar, sweeteners, confectionery products Recommendation: max. 1 sweet product per day + small serving size + normal serving size Sugar = sucrose White sugar Brown sugar Retail sugar Unrefined sugar Cane sugar Rock sugar Jam sugar Milk chocolate White chocolate Glucose Dextrose Glucose syrup Sweeteners such as aspartame, acesulfame, saccharin, cyclamate Stevia Maple syrup Rice syrup Jam, marmalade Dark chocolate Milk chocolate, lactose-free Cocoa powder Fructose Fructose syrup High fructose corn syrup Corn syrup Honey Agave syrup Pear juice concentrate Concentrated fruit juice Sugar-free chewing gums, candies, cough syrup etc. or prebiotics with sorbitol, xylitol, isomaltitol, Birch sugar, inulin, fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS), oligofructose, polydextrose
Spices, beverages + small serving size + normal serving size Aceto balsamico Pesto sauce Ketchup 30 g 15 g 15 g Salt, pepper, mustard Mayonnaise, soy sauce, Worcestershire sauce, Herbs, chives, Spices (e.g. ginger, cinnamon) Chili, hot spices, yeast, oils Strong black tea 1.8 dl Coffee Green tea, peppermint tea, Weak black tea, chai tea, Weak dandelion tea Wine, beer, gin, vodka, Carbonated drinks Shallots Onions Garlic Chamomile and fennel tea, strong dandelion and chai tea, Chicory coffee substitute Rum, dessert and sweet wines
READ T HE LIST OF INGREDIENTS The FODMAP level in processed food can be estimated based on the list of ingredients. A nutritional specialist can elaborate on this for you. Please note that not all products labelled as gluten-free and lactose-free are also low FODMAP foods. Low in FODMAPs are for example: Avoid products with the following ingredients: Avoid products that contain high FODMAPs components as a main ingredient: Buckwheat Emulsifier made from soy Pea protein (Malted) barley extract Lactase Maltodextrin Milk protein Milk powder, lactose-free Soy protein Soy lecithin Thickening agent Wheat dextrose Wheat glucose Wheat starch Wheat germs Gluten Glutamate Traces of wheat, gluten and milk Fructose, fructose syrup High fructose corn syrup Corn syrup Honey Agave syrup Apple fibre Pear juice concentrate Apple/pear juice (concentrate) Dried fruits Inulin Fructo-oligosaccharides = FOS Galacto-oligosaccharides = GOS, Oligofructose Sorbitol (E 420, 432-436) Xylitol (E 967) Mannitol (E 421) Maltitol (E 965) Lactitol (E 966) Isomalt (E 953) Garlic, onions, Shallots (powder, extract) Chicory powder Mushrooms Lactose, milk powder All other foods rich in FODMAPs including Milk Yoghurt Wheat, rye Apple Avocado Leeks Soy Pea meal Source: Adapted, based on Monash App 7/2017 This list was thoroughly researched. Nevertheless, the author does not assume any liability for possible errors or consequences.