{"id":10463,"date":"2024-05-25T15:32:21","date_gmt":"2024-05-25T22:32:21","guid":{"rendered":"https:\/\/www.lee.org\/blog\/?p=10463"},"modified":"2024-05-25T15:32:21","modified_gmt":"2024-05-25T22:32:21","slug":"low-fodmap-diet","status":"publish","type":"post","link":"https:\/\/www.lee.org\/blog\/2024\/05\/25\/low-fodmap-diet\/","title":{"rendered":"Low FODMAP Diet"},"content":{"rendered":"

Here’s tidbits about trying a low FODMAP diet. This isn’t a complete article, just notes for myself.<\/p>\n

https:\/\/www.monashfodmap.com\/<\/a><\/p>\n

Karlijnskitchen.com<\/a>
\nGuide to reintroduction foods and reintroduction phases<\/p>\n

List of FODMAP foods
\nhttps:\/\/www.ibsdiets.org\/wp-content\/uploads\/2016\/03\/IBSDiets-FODMAP-chart.pdf<\/a>
\nhttps:\/\/en.wikipedia.org\/wiki\/FODMAP<\/a><\/p>\n

Process<\/p>\n

Eliminate all FODMAPs for 2-6 weeks. Have a calm stomach for a week
\nReintroduce 1 food type at a time for 3 days
\nDay 1 – small amount
\nDay 2 – medium amount
\nDay 3 – large amount
\nRest 2-3 days until tummy is calm
\nReintroduce another food type<\/p>\n

Find some recommended FODMAP challenge foods (foods with just 1 FODMAP)<\/p>\n

———————————————————<\/p>\n

Challenge Foods
\nVia<\/a><\/p>\n

Fructose
\nHoney: 1 1\/2 tsp (10 g), 2 tsp (14 g), and 1 tbsp (28 g)
\nMango: 1\/4 mango (52 g), 1\/2 mango (104 g) and 1 mango (208 g)
\nOrange juice: 2\/3 cup (140 g), 3\/4 cup (157 g), and 1 cup (201 g)<\/p>\n

Lactose
\nYogurt: 1\/2 tub (85 g), 1 tub (170 g), and 1 cup (200 g)
\nMilk: 1\/4 cup (60 ml), 1\/2 cup (125 ml), and 1 cup (250 ml)<\/p>\n

Mannitol
\nCauliflower: 2 small florets (17 g), 4 small florets (33 g), and 8 small florets (66 g)
\nSweet potato: 3\/4 cup (105 g), 1 cup (140 g), and 1 1\/2 cup (210 g)<\/p>\n

Sorbitol
\nAvocado: 1\/4 small avocado (40 g), 1\/2 avocado (80 g) and 3\/4 avocado (120 g)
\nBlackberries: 2-3 berries (13 g), 5 berries (25 g), and 10 berries (50 g)<\/p>\n

Fructans – Garlic
\nGarlic: 1\/4 clove, 1\/2 clove, 1 whole clove<\/p>\n

Fructans – Onion
\nOnion (red or white): 1\/8 onion (11 g), 1\/4 onion (22 g), and 1\/2 onion (44 g)<\/p>\n

Fructans – Grain
\nWholegrain wheat bread: 1 slice (26 g), 1 1\/2 slices (39 g), and 2 slices (52 g)
\nWheat pasta: 2\/3 cup (100 g), 1 cup (150 g), 1 1\/2 cup (220 g)(cooked weight)<\/p>\n

Fructans – Vegetable and Fruits
\nRaisins: 1 1\/2 tbsp (19 g), 2 tbsp (26 g), and 3 tbsp (39 g)
\nGrapefruit: 1\/2 medium (104 g), 1 medium (207 g), and 1 large (280 g)
\nBrussels sprouts: 3 sprouts (57 g), 4 sprouts (76 g), and 5 sprouts (95 g)<\/p>\n

Galactans (GOS)
\nAlmonds: 15 nuts, 20 nuts, and 30 nuts
\nCanned chickpeas, rinsed: 1\/2 cup (84 g), 2\/3 cup (112 g), and 1 cup (168 g)<\/p>\n","protected":false},"excerpt":{"rendered":"

Here’s tidbits about trying a low FODMAP diet. This isn’t a complete article, just notes for myself. https:\/\/www.monashfodmap.com\/ 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 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-10463","post","type-post","status-publish","format-standard","hentry","category-general"],"_links":{"self":[{"href":"https:\/\/www.lee.org\/blog\/wp-json\/wp\/v2\/posts\/10463","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.lee.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lee.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lee.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lee.org\/blog\/wp-json\/wp\/v2\/comments?post=10463"}],"version-history":[{"count":1,"href":"https:\/\/www.lee.org\/blog\/wp-json\/wp\/v2\/posts\/10463\/revisions"}],"predecessor-version":[{"id":10464,"href":"https:\/\/www.lee.org\/blog\/wp-json\/wp\/v2\/posts\/10463\/revisions\/10464"}],"wp:attachment":[{"href":"https:\/\/www.lee.org\/blog\/wp-json\/wp\/v2\/media?parent=10463"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lee.org\/blog\/wp-json\/wp\/v2\/categories?post=10463"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lee.org\/blog\/wp-json\/wp\/v2\/tags?post=10463"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}