FODMAPs are found in the foods we eat. FODMAPs is an acronym for
Fermentable
Oligosaccharides (eg. Fructans and Galacto-oligosaccharides (GOS))
Disaccharides (eg. Lactose)
Monosaccharides (eg. excess Fructose)
and
Polyols (eg. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)
This means that I need to avoid everything that contains any of these above groups.
Things to avoid (not fully comprehensive list)
LACTOSE: Soft cheeses, Yoghurt, Icecream, Cream and Sourcream
FRUCTOSE: Asparagus, Balsamic vinegar, Fructose, Honey, Mango, Sugarsnaps, Tomatojuice, Tomatopaste, sundried tomatoes
POLYOLS 1 (Sorbitol): Avocado, Blackberries, Dried coconut
POLYOLS 2 (Mannitol): Cauliflower, Celery, Sweet potato, as well as Isomalt, xylitol, glycerol, malitol
FRUCTANS (Wheat based): Found in Wheat, rye and barley…ie found in gluten
FRUCTANS (not wheat based): Savoy cabbage, Pomegranate, Garlic, Watermelon, Leek, Cranberries-dried, Onions, Dates, Apricot, Figs, Grapefruit, Mango, Prunes,
GALACTANS: Chick peas, Lentils, Almonds, Pistachio nuts, Green peas
Things that have multiples of above: Apple, Broad beans, Cherries, Baked beans, Broccoli, Nectarines, Peaches, Pear, Plums, Prunes, Sweetcorn, Butternut pumpin, Snowpeas, Mushrooms, Beetroot, Cashews, Haricot beans, Hommus, snow peas
Look for other posts where I write about what I can eat and how to substitute the above.