When starting out with a FODMAP diet, it can be tricky to know which foods contain which FODMAPs. Our expert Ali discusses what foods fall into each of the FODMAP categories. Get clued up on the section below and consider following the FODMAP diet.
In this section we once again break the FODMAP foods into their different categories (bearing in mind some might be an issue but not necessarily all) and have a look at the typically problematic foods. Trialling a FODMAP diet may allow you to discover what foods are acting as triggers and what foods you can class as safe and enjoy again!
Fructans/FOS Fructans are a type of carbohydrate made up of short chains of fructose, more specifically those 2-9 units long are called fructo-oligosaccharides (FOS) and those with 10 or more units are known as inulin.
Fructans are arguably the biggest class of food contributing to the FODMAP group, although in all areas foods are constantly being added to the list after further analysis. A wide variety of foods are found to contain fructans as can be seen below:
Lactose in particular is commonly not well tolerated in Western societies and is a component of the problematic FODMAP group. Maltose and sucrose intolerances are rare and aren’t part of the FODMAP framework. Sources of lactose include:
Milk products: cows, sheep and goats’ milk products
Lactose is also commonly found in a variety of products including baked goods, confectionary and some more unexpected sources including processed meats such as sausages, breakfast cereals and other processed foods, so always read the label to double check.
Hello. My name is Alison Cullen and I am an experienced nutritional therapist with a clinic in Ayrshire, Scotland. I currently combine running my clinic with the role of Education Manager for A Vogel. I lecture, train and write extensively on health issues, which I find endlessly fascinating.
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