If you're one of many people who have a problem with foods like onion, garlic, apples, pears and other fruit then a low FODMAP diet might be for you.
The FODMAP diet was originally discovered by dietitian, Sue Shepherd and Monash University.
It is a temporary diet that can be particularly useful for people who suffer from 'Irritable bowel syndrome' which is essentially another name for ' tummy symptoms, like bloating and diarrhoea with an unknown cause'
Once you've done the investigation part to see if FODMAP foods are an issue for you, you test to see how much you can get away with on a daily bases.
So what is a FODMAP?
FODMAP stands for Fructose, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols
These are all Fermentable Carbohydrates that in some people cause excessive gas or just increased sensitivity to a normal level of gas
Fructose - sugar found in many fruits and vegetables - particularly high in apples, pears, leek, garlic, onion.
Oligosaccharides - found in legumes - chickpeas, lentils, beans,
Disaccharides - sucrose (white sugar), lactose (in milk) and maltose
Monosaccharides - glucose, fructose and galactose - simple sugars
Polyols - eg in stone fruit plums, nectarines.
A dietitian can help you work out if these foods and others that contain FODMAPs, are an issue for you and if so which ones. Then when you get your symptoms under control, you can slowly reintroduce to see what level of tolerance you have.
Helpful to know
FODMAP Safe foods include – berries, citrus fruits, coconut cream – but not coconut, tinned and chopped tomato but not tomato paste – as it includes other ingredients like onion and garlic.
If you are looking for some alternatives to help you make cooking easier and to swap out for your usual recipes, check out some of our low FODMAP brands, Foddies, Fodmapped, Nogo & Gourmet Bush Foods. We also have a range of lollies that are safe if you are low fructose. Our white musk sticks are really yummy and our pear drops and lollipops are a real treat (the pear drops and lollipops contain pear flavour and not juice so are safe)