FODMAPs Diet

After following the guidelines of the Gentle AI Diet for twelve weeks, some of you may be able to add more foods back in. Begin with rice, eggs, potatoes, and nut butters. Also, many of you may be able to transition to an intermediate FODMAP diet.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. In simpler terms, FODMAPs are certain forms of short-chain carbohydrates (sugars) found in foods. When eaten in excess, they may not be digested or absorbed well and could become overly fermented by bacteria in your intestinal tract. This produces hydrogen gas and causes digestive symptoms in sensitive individuals. FODMAPs also draw liquid into your intestine, which may cause diarrhea. Although not everyone is sensitive to FODMAPs, this is very common among people with irritable bowel syndrome (IBS).

The FODMAPs include:

• Fructose: fruits, honey, and high fructose corn syrup
• Lactose: (some dairy products have low levels of lactose and are acceptable)
• Fructans (inulin): wheat, onion, and garlic
• Galactans: beans, lentils, and legumes like soy                                                                     
• Polyols: sweeteners containing sorbitol, mannitol, xylitol, maltitol, and stone fruits, such as avocado, apricots, cherries, nectarines, peaches, and plums

​For more information on the FODMAP diet see: https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/