Low FODMAP Diet
Here’s tidbits about trying a low FODMAP diet. This isn’t a complete article, just notes for myself.
Karlijnskitchen.com
Guide to reintroduction foods and reintroduction phases
List of FODMAP foods
https://www.ibsdiets.org/wp-content/uploads/2016/03/IBSDiets-FODMAP-chart.pdf
https://en.wikipedia.org/wiki/FODMAP
Process
Eliminate all FODMAPs for 2-6 weeks. Have a calm stomach for a week
Reintroduce 1 food type at a time for 3 days
Day 1 – small amount
Day 2 – medium amount
Day 3 – large amount
Rest 2-3 days until tummy is calm
Reintroduce another food type
Find some recommended FODMAP challenge foods (foods with just 1 FODMAP)
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Challenge Foods
Via
Fructose
Honey: 1 1/2 tsp (10 g), 2 tsp (14 g), and 1 tbsp (28 g)
Mango: 1/4 mango (52 g), 1/2 mango (104 g) and 1 mango (208 g)
Orange juice: 2/3 cup (140 g), 3/4 cup (157 g), and 1 cup (201 g)
Lactose
Yogurt: 1/2 tub (85 g), 1 tub (170 g), and 1 cup (200 g)
Milk: 1/4 cup (60 ml), 1/2 cup (125 ml), and 1 cup (250 ml)
Mannitol
Cauliflower: 2 small florets (17 g), 4 small florets (33 g), and 8 small florets (66 g)
Sweet potato: 3/4 cup (105 g), 1 cup (140 g), and 1 1/2 cup (210 g)
Sorbitol
Avocado: 1/4 small avocado (40 g), 1/2 avocado (80 g) and 3/4 avocado (120 g)
Blackberries: 2-3 berries (13 g), 5 berries (25 g), and 10 berries (50 g)
Fructans – Garlic
Garlic: 1/4 clove, 1/2 clove, 1 whole clove
Fructans – Onion
Onion (red or white): 1/8 onion (11 g), 1/4 onion (22 g), and 1/2 onion (44 g)
Fructans – Grain
Wholegrain wheat bread: 1 slice (26 g), 1 1/2 slices (39 g), and 2 slices (52 g)
Wheat pasta: 2/3 cup (100 g), 1 cup (150 g), 1 1/2 cup (220 g)(cooked weight)
Fructans – Vegetable and Fruits
Raisins: 1 1/2 tbsp (19 g), 2 tbsp (26 g), and 3 tbsp (39 g)
Grapefruit: 1/2 medium (104 g), 1 medium (207 g), and 1 large (280 g)
Brussels sprouts: 3 sprouts (57 g), 4 sprouts (76 g), and 5 sprouts (95 g)
Galactans (GOS)
Almonds: 15 nuts, 20 nuts, and 30 nuts
Canned chickpeas, rinsed: 1/2 cup (84 g), 2/3 cup (112 g), and 1 cup (168 g)