If you have Irritable Bowel Syndrome (IBS) or suffer from bloating, abdominal pain or a change in bowel habits you may benefit from a low ‘FODMAP’ diet.#
FODMAPS are certain sugars such as fructose, lactose, fructans and sorbitol which are found in some foods. These sugars are not digested in the small intestine. Instead, they pass into the large bowel where they are broken down (fermented) creating a lot of gas which can cause gut symptoms in people with sensitive bowels.
Apples and pears are high in fructose and sorbitol
New Australian research has shown that reducing these foods can improve symptoms. Many IBS sufferers get significant benefit from a low FODMAP diet. This is good news as most treatments for IBS are disappointing.
Common high FODMAP foods include:
- Onions and garlic
- Wheat- & rye- based bread, pasta, cereals
- Legumes (lentils, chickpeas, baked beans)
- Honey
- Apples and pears
- Stone fruit
- Mushrooms, cauliflower
- Milk, yogurt, ice cream
Singapore noodles are a great choice for a low FODMAP meal. See our recipe to find out how to make them!
See your doctor
If you have bowel symptoms, discuss them with your doctor as there are other medical problems which can also cause these symptoms.
Your doctor may order a hydrogen breath test to see if you are intolerant of lactose or fructose.
It is recommended that you see a dietitian to trial a low FODMAP diet. This involves replacing high FODMAP foods with low FODMAP alternatives. Some improvement is usually seen in a few days.
# FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, Polypols.
Disclaimer:
Please note this information was correct at time of publication.
For up to date information, speak to your doctor.
