LIST OF COMMON HIGH FODMAPS™ FOODS: FODMAP Food Type Food Source Oligosaccharides Disaccharides Galactans Wheat and wheat products (e.g. white bread, pasta, pastries, cookies, flour), rye and rye products (e.g. rye bread, rye crackers), onions, garlic, artichokes, leek, peaches, watermelon, inulin (often called ‘fibre’ in products). Fructans Lentils, chickpeas, legumes (baked beans, kidney beans) Lactose (milk sugar) Cow’s milk and milk products like ice cream, custard, dairy desserts, condensed milk, evaporated milk, milk powder, yoghurt, custard, margarine, soft unripened cheese (e.g. cottage, ricotta or cream cheese). Monosaccharides Fructose (fruit sugar) Polyols Apples, cherries, mangoes, pear, watermelon, peaches, dried fruits, tinned fruit in natural juice, asparagus, sugar snap peas, sweeteners like honey and high fructose corn syrup. Sugar Polyols Apples, pears, blackberries, apricots, avocado, cherries, lychee, nectarines, pears, plums, prunes, watermelon, mushrooms, snow peas, cauliflower, diet products and sugar free gum/chocolate & lollies with sorbitol (420), mannitol (421), xylitol (967), maltitol (965), and/or isomalt (953). EXAMPLE MEAL IDEAS FOR A LOW FODMAPS™ DIET WF = WHEAT FREE, GF = GLUTEN FREE, LF = LACTOSE FREE BREAKFAST IDEAS LUNCH IDEAS DINNER IDEAS • Porridge or WF/GF Cereal e.g. Cornflakes, Rice Bubbles, Rice Flakes, WF muesli) + LF milk/soy or rice milk + banana & golden syrup. • WF/GF/spelt toast with LF margarine, poached eggs & spinach. • Smoothie e.g. cup of berries + LF milk/soy or rice milk + LF yoghurt + 2tsp golden syrup + -1tbsp oat/rice bran + ice. • WF/GF/spelt bread sandwich or crispbread with LF margarine, plain tuna/sardines/ salmon/egg/hard cheese/cold deli meats and lettuce/spinach, carrot, tomato, cucumber. • Frittata or omelette with tasty cheese, spinach, capsicum, tomato, corn, zucchini and pumpkin. • Meat & veg — lean grilled meat, fish or chicken or eggs + GF/ WF pasta/noodles or baked potato or polenta and steamed allowed mixed vegetables e.g. pumpkin, potato, zucchini, carrot, corn, spinach, eggplant, squash. SNACKS & SWEETS • 1 piece allowed fruit e.g. banana, berries, kiwi, oranges, mandarin. • Plain rice/corn cakes with LF margarine, vegemite, peanut butter, golden syrup, or tomato & tasty cheese. • Low fat LF yoghurt (not with inulin or apricots) • Small handful of almonds (<10) and pumpkin seeds 20 Pindara Magazine 2015\2016
Pindara Private Hospital Magazine - Issue Six
To see the actual publication please follow the link above