WHAT IS FODMAPS

Fodmaps are sugars found in foods that can cause gut health issues. Food intolerance testing is a functional gut health protocol used to identify foods that may be causing imbalances in the body.

WHAT IS THE BEST DIET FOR IBS?

FODMAPS IRRITABLE BOWEL SYNDROME (IBS) DIET

If you are finding it difficult to ascertain the irritants to your bowel using the Fodmaps method, we offer BioScan FDA registered Food Intolerance Testing at our city centre Clinic. This is one of its type in Ireland, takes 1 hour and offers instant results.

The most recent nutritional studies have revealed that diet and nutrition can have a major influence on controlling the condition of IBS. Many doctors are now recommending the IBS diet known as FODMAPS.

Restrict the consumption of carbohydrates disaccharides, monosaccharides and related alcohols which are known to be poorly absorbed in the small intestine possibly resulting in symptoms of IBS ie gas, bloating, constipation and cramping. Eliminate all foods that contain the five forms of carbohydrates (lactose, fructose, fructans, sugar alcohols, and galactans) for a trial period of 1-2 weeks. If FODMAPS carbs are causing the symptoms, relief can occur in just a few days.Reintroduce one of the FODMAP carbs and observe symptoms. Additional FODMAP carbs are slowly added back, one at a time. At the end of the reintroduction phase, a final diet emerges with only those FODMAP carbs that are fairly well tolerated. The following foods are HIGH FODMAP Foods.

Please check with your GP before making any changes to your diet plan to ensure a food intolerance test is the right choice for you.

FOODS TO AVOID ON FODMAPS DIET

VEGETABLES AND LEGUMES

Garlic – avoid entirely if possible
Onions – avoid entirely if possible
Artichoke
Asparagus
Baked beans
Beetroot
Black eyed peas
Broad beans
Butter beans
Cauliflower
Celery – greater than 5cm of stalk
Kidney beans
Leeks
Mange Tout
Mushrooms
Peas
Savoy Cabbage
Soy beans
Split peas
Scallions / spring onions (bulb / white part)
Shallots

FRUIT– FRUITS CAN CONTAIN HIGH FRUCTOSE

Apples
Apricots
Avocado
Blackberries
Cherries
Currants
Dates
Grapefruit
Lychee
Mango
Nectarines
Peaches
Pears
Persimmon
Plums
Prunes
Raisins
Tinned fruit in apple / pear juice
Watermelon

DAIRY FOODS

Buttermilk
Cream cheese/ Cream
Custard
Ice cream
Margarine
Milk – cow, goat and sheep
Sour cream
Yoghurt – including greek yogurt

CEREALS, GRAINS, BREADS, BISCUITS, PASTA, NUTS AND CAKES

Wheat containing products such (be sure to check labels):
Biscuits
Breadcrumbs
Cashews
Cakes
Egg noodles
Regular noodles
Pastries
Pasta made from wheat
Udon noodles
Wheat bread
Wheat cereals
Wheat rolls
Barley
Bran cereals
Couscous
Pistachios
Rye
Semolina

SWEETS, SWEETENERS AND SPREADS

Agavae
Fructose
High fructose corn syrup (HFCS)
Honey
Milk chocolate
Sugar free sweets
Inulin
Isomalt
Maltitol
Mannitol
Sorbitol
Xylitol

PREBIOTIC FOODS

The follow items can be added to yoghurts, snack bars etc :
- FOS – fructooligosaccharides
- Inulin
- Oligofructose

DRINKS

Beer – if drinking more than one bottle
Dandelion tea
Fruit and herbal teas with apple added
Orange juice in quantities over 100ml
Rum
Sugar free fizzy drinks – such as diet coke
Sports drinks
Wine – if drinking more than one glass

FOODS ALLOWED ON FODMAPS IBS DIET

VEGETABLES AND LEGUMES

Alfalfa
Bean sprouts
Bok choy / pak choi
Broccoli – avoid large servings
Brussel sprouts
Butternut squash – 1/4 cup
Cabbage
Carrots
Celery – less than 5cm of stalk
Corn / sweet corn- if tolerable and only in small amounts – 1/2 cob
Courgette
Chick peas – 1/4 cup
Chilli – if tolerable
Chives
Cucumber
Eggplant / aubergine
Fennel
Green beans
Green pepper (green bell pepper)
Ginger
Kale
Leek leaves
Lentils – in small amounts
Lettuce
Okra
Olives
Parsnip
Parsley
Radish
Red peppers (red bell pepper)
Potato
Pumpkin
Scallions / spring onions (green part)
Spinach, baby
Squash
Sweet potato – 1/2 cup
Tomato – avoid cherry tomato
Turnip
Zucchini

MEATS, POULTRY AND MEAT SUBSTITUTES

Chicken
Beef
Lamb
Pork
Quorn, mince
Turkey
Cold cuts / deli meat / cold meats

MEATS, POULTRY AND MEAT SUBSTITUTES

Chicken
Beef
Lamb
Pork
Quorn, mince
Turkey
Cold cuts / deli meat / cold meats

CEREALS, GRAINS, BREADS, BISCUITS, PASTA, NUTS AND CAKES

Wheat free or gluten free breads
Bread made from oats, rice, corn, and potato flours
Wheat free or gluten free pasta
Buckwheat noodles
Rice noodles
Porridge and oat based cereals
Cornflakes – 1/2 cup
Rice bran
Rice Krispies
Almonds – max of 15
Amaranth
Buckwheat
Brown rice / whole grain rice
Crispbread
Corncakes
Coconut – milk, cream, flesh
Hazelnuts – max of 15
Macadamia – max of 10
Millet
Oats
Oatcakes
Peanuts
Pecans – max of 15
Pine nuts – max of 15
Polenta
Popcorn
Potato chips, plain
Pumpkin seeds – max of 1 – 2 tbsp
Quinoa
Rice cakes
Rice crackers
Sesame seeds – max of 1 – 2 tbsp
Sunflower seeds – max of 1 – 2 tbsp
Sorgum
Tortilla chips
Walnuts – max of 10
White rice

CONDIMENTS, SWEETS, SWEETENERS AND SPREADS

Aspartame
Barbecue sauce
Chutney
Fish sauce
Golden syrup
Glucose
Jam / jelly, strawberry
Maple syrup
Marmalade
Mustard
Olive oil
Oyster sauce
Pesto sauce – less than 1 tbsp
Peanut butter
Saccharine
Soy sauce
Sweet and sour sauce
Sucralose
Sugar – also called sucrose
Vegemite
Vinegar, balsamic – less than 2 tbsp
Vinegar, rice wine
Worcestershire sauce

DAIRY FOODS AND EGGS

Butter
Cheese, brie
Cheese, camembert
Cheese, cheddar
Cheese, cottage
Cheese, feta
Cheese, mozzarella
Cheese, ricotta – 2 tablespoons
Cheese, swiss
Dairy free chocolate pudding
Eggs
Gelato
Lactose free milk
Lactose free yoghurt
Oat milk
Parmesan cheese
Rice milk
Sorbet
Soy protein (avoid soya beans)
Swiss cheese
Tempeh
Tofu
Whipped cream

FISH AND SEAFOOD

Canned tuna
Fresh fish e.g.
- Salmon
- Cod
- Haddock
- Plaice
- Trout
Seafood (ensuring nothing else is added) e.g.
- Crab
- Lobster
- Shrimp
- Mussels
- Oysters

DRINKS

Alcohol – is an irritant to the gut, limited intake advised:
- Beer – limited to one drink
- Clear spirits such as Vodka
- Gin
- Whiskey
- Wine – limited to one drink
Fruit and herbal tea – ensure no apple added
Lemonade – in low quantities
‘Sugar’ Fizzy drinks (i.e. not diet/sugar free version) – such as lemonade, cola
Soya milk
Water

FRUIT

Bananas
Blueberries
Boysenberry
Canteloupe
Cranberry
Clementine
Dragonfruit
Grapes
Honeydew and Galia melons
Kiwifruit
Lemon including lemon juice
Lime
Mandarin
Orange
Passion fruit
Paw paw
Papaya
Pineapple
Raspberry
Rhubarb
Strawberry

The Gut and Skin Clinic

Colonic Hydrotherapy

Liver Detox

Food Intolerance Test

Probiotic Implants

Skin Therapies

Training

Teeth Whitening

WHAT IS FODMAPS

WHAT IS THE BEST DIET FOR IBS?

FODMAPS IRRITABLE BOWEL SYNDROME (IBS) DIET

FOODS TO AVOID ON FODMAPS DIET

VEGETABLES AND LEGUMES

FRUIT– FRUITS CAN CONTAIN HIGH FRUCTOSE

DAIRY FOODS

CEREALS, GRAINS, BREADS, BISCUITS, PASTA, NUTS AND CAKES

SWEETS, SWEETENERS AND SPREADS

PREBIOTIC FOODS

DRINKS

FOODS ALLOWED ON FODMAPS IBS DIET

VEGETABLES AND LEGUMES

MEATS, POULTRY AND MEAT SUBSTITUTES

MEATS, POULTRY AND MEAT SUBSTITUTES

CEREALS, GRAINS, BREADS, BISCUITS, PASTA, NUTS AND CAKES

CONDIMENTS, SWEETS, SWEETENERS AND SPREADS

DAIRY FOODS AND EGGS

FISH AND SEAFOOD

DRINKS

FRUIT

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