The Low FODMAP Diet Flashcards
(10 cards)
What does FODMAP stand for?
Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
What are FODMAPs?
Short-chain carbohydrates found in certain foods that are poorly absorbed in the small intestine and ferment in the colon, potentially causing gastrointestinal symptoms.
What is the primary purpose of the Low FODMAP Diet?
To help combat IBS and other bowel disorders by reducing FODMAPs that aggravate GI symptoms.
Which foods are high in FODMAPs?
Vegetables: Artichoke, asparagus, cauliflower, garlic, green peas, mushrooms, onion, sugar snap peas.
Fruits: Apples, cherries, dried fruit, mango, nectarines, pears, plums, watermelon.
Protein: Most legumes/pulses, marinated meats, processed meats.
Nuts and seeds: Cashews, pistachios.
What are some low FODMAP alternatives to high FODMAP vegetables?
Aubergine, beans (green), bok choy, bell pepper, carrot, cucumber, lettuce, potato, tomato, zucchini.
Which fruits are low in FODMAPs?
Cantaloupe, grapes, kiwi fruit (green), mandarin, orange, pineapple, strawberries.
What are the three stages of the Low FODMAP Diet?
Restriction: Avoid high FODMAP foods for 2-6 weeks.
Reintroduction: Gradually reintroduce high FODMAP foods to identify tolerances, 8-12 weeks.
Personalisation: Tailor the diet based on individual tolerance, possibly long-term.
Why is the Low FODMAP Diet not intended for long-term use?
FODMAPs play a role as prebiotics, supporting healthy gut flora.
What are some alternatives for garlic and spring onions on the Low FODMAP Diet?
Use garlic-infused oil instead of whole garlic, and the green tops of spring onions and leeks instead of the bulbs.
How can you regrow the green tops of spring onions or leeks?
Place the bulbs in a glass with water, changing the water every 2-3 days, to regrow the leaves.
