FodMap: All foods and their effects on the intestine

The FodMap foods win in the NutritionScience is becoming increasingly important, especially in connection with indigestion such as irritable bowel syndrome (RDS). The term Fodmap stands for “fermentable oligo, di-, monosaccharides and polyols”-a special group of carbohydrates that are poorly absorbed in the intestine and can therefore lead to digestive problems such as bloating, abdominal pain and diarrhea in sensitive people. A targeted reduction in this Fodmap food can therefore help to alleviate such symptoms and improve the quality of life.

What are Fodmap food?

Fodmap foods are those that contain fermentable carbohydrates that are difficult to process in the small intestine. If this carbohydrates get into the large intestine, they are fermented there by bacteria, which can lead to gas formation and thus to digestive complaints. Fodmap food can be divided into four main groups:

1. Oligosaccharide: Especially contained in wheat, rye, garlic, onions and legumes.
2. Disaccharide: Dairy products such as milk, yogurt and soft cheese contain lactose.
3. Monosaccharide: Fructose that occurs in fruit varieties such as apples and pears as well as honey and corn syrup.
4. Polyole: Sugar alcohols such as Sorbit and Mannit, which can be found in certain types of fruit and in sugar -free sweeteners.

Not all people are sensitive to FodMap food, but in many people with irritable bowel syndrome or other gastrointestinal complaints they can trigger symptoms.

Here all fodmap foods are ordered by categories

The following applies: Fodmap-rich foods can often cause problems, fodmap arms are much more tolerated.

FRUIT

Fodmap-rich fruit varieties include apples, pears, watermelon, cherries, plums, peaches, nectarines, mangoes, black currants, dried fruits (dates, raisins, figs), pomegranate, grapefruit, apricot, lychee, guaves, rambutan, overhanging, passion fruit, freshness Figs, dried cranberries, star fruit and Durian.

Fodmap-poor fruit varieties include bananas, blueberries, strawberries, raspberries, mandarins, oranges, kiwi, pineapple, grapes, honey melon, papaya, kaki, lemon, lime, passion fruit, cranberries, ripe bananas, grapefruit, dragon fruit, cantaloupe melon, cranat (in small quantities) and star fruit.

Vegetables

Fodmap-rich vegetables include onions, garlic, cauliflower, broccoli, asparagus, Brussels sprouts, artichokes, peas, leek, shallots, fennel, green beans, mushrooms (such as mushrooms, shiitake and oyster mushrooms), beetroot, different types of cabbage (white cabbage, red cabbage, kale), karfiol, karfiol, Okra, corn varieties (in larger quantities), sugar corn, chicorée, salsify, celery, radish, bean seedlings, sweet potatoes (in large quantities) and chard.

Fodmap-poor vegetables include cucumbers, carrots, zucchini, tomatoes, peppers (all colors), spinach, pumpkin (hokkaido, butternuss), lamb’s lettuce, Roman salad, green leaf salads, rocket salads, arugula, potatoes, sweet potatoes (in small quantities), celeria Muskatkürbis), radishes, the green part of the leeks, pastinaken, alfalfa sprouts, kohlrabi (in small quantities), bamboo sprouts, water chestnuts, chicorée, endivia, rhubarb, Pak Choi, and parsley root.

Grain

Fodmap-rich grain varieties include wheat, rye, barley, spelled (in larger quantities), Bulgur, couscous, whole grain products such as wholemeal bread, whole grain pasta and muesli as well as products with wheat flour, including bread, cake, cookies, pastries, crackers, wraps, rolls, bagels, pity and pizza.

Fodmap-poor grain varieties include rice, oats, quinoa, millet, buckwheat, amaranth, polenta, corn flour, gluten-free oats, gluten-free bread and gluten-free pasta, as well as products made of potato flour, rice flour and tapioca.

Dairy

Fodmap-rich dairy products include milk, yogurt, soft cheese (such as cream cheese, ricotta and cottage cheese), upper, buttermilk, sour cream, crème fraîche and ice cream and milk products with a high lactose content.

Fodmap-poor dairy products include lactose-free milk, lactose-free yogurt, lactose-free cheese, hard cheese (such as cheddar, parmesan, gouda and Swiss cheese), almond milk, coconut milk (in small quantities), rice drink, oat drink (lactose-free), goat cheese (in small quantities), and and Lactose -free cream and soy products made of soy protein isolate (such as soy yogurt and soy milk in protein isolate).

Sweetener

Fodmap-rich sweeteners encompass honey, corn syrup with high fructose content, agave syrup, fructose, sorbit, mannite, xylit, maltit, isomalt and erythritus (all often used in sugar-free products and chewing gum).

Fodmap-poor sweeteners include maple syrup, rice syrup, stevia, sucrose (household sugar in small quantities), brown sugar, glucose, and small amounts of maple sugar and cane sugar.

Nuts

Fodmap-rich nuts include cashew nuts, pistachios and in large quantities also almonds and hazelnuts.

Fodmap-poor nuts include walnuts, macadamia nuts, pecans, paranese, almonds (in small quantities), peanuts and pine nuts.