FODMAP foods

Here is a list that I like to use for my FODMAP friendly foods. It is from a Paleo site so it does not include any grains. Grains, especially gluten-free, convert to high sugar levels in the body. Sugar is the enemy of a low FODMAP diet. The FODMAP diet is only meant to be strictly adhered to for 90 days, so don't panic. After those 90 days you can begin to slowly reintroduce items off the "be careful" and "avoid" list. For the first 90 days though, you should only stick to the items on the "safe" list. Also you should try to limit your fruit intake to one piece per day, and if you want to add gluten free grains, like brown rice pasta or gluten free bread, try to limit those to only one serving per day as well. The reason for this is because the flours used in gluten free grains are much higher on the glycemic index than wheat. In other words they turn into sugar in your body, thus increasing negative health problems. Fruit, even though it has many health benefits, still contains a lot of naturally occurring sugar. That is why limiting yourself to one piece a day is a good rule of thumb while in the first 90 days. Why 90 days, you may ask? Well, it takes 90 days for your gut tissue to replace itself. So if you baby it, feed it well and supplement it with a healthy dose of probiotics, you can have a nice, fresh start to a healthy gut and a happy, pain free life. You have to look at these 90 days as treatment for your health problems. It is not recommended to stay on a low FODMAP diet long term. Eating a variety of fruits and vegetables is good for you. So only limit yourself while in the 90 days of treatment.

I was amazed at all of the wonderful reactions that I had when went on a low FODMAP diet and began my supplement regimen. Not only did the pain that I had in my side every day for the last year disappear, but I had more energy, mental clarity, higher sex drive, more patience, was in a better mood, headaches that I had all of my life went away, and I began to lose weight. I also saved money because I was not going out to eat and I was buying "real" food, not packaged food. Reading labels is very important because there is sugar in EVERY thing. Once I really started reading food labels, I was shocked at how many food items contain sugar. Even my deli meat contained dextrose (AKA sugar.) Sugar goes by many names. It is a little overwhelming, but if you can take this list with you when grocery shopping, you can check the labels of your food for the following terms. The items with *next to it are the most common terms used.

barley malt
*beet sugar
*brown sugar
buttered syrup
cane-juice crystals
*cane sugar
caramel
carob syrup
*corn syrup
corn syrup solids
date sugar
dextran
*dextrose
diatase
diastatic malt
ethyl maltol
*fructose
fruit juice
*fruit juice concentrate
*glucose
glucose solids
golden sugar
golden syrup
grape sugar
*high-fructose corn syrup
*honey
invert sugar
lactose
malt syrup
*maltodextrin
*maltose
mannitol
molasses
*raw sugar
refiner's syrup
*sorbitol
sorghum syrup
*sucrose
sugar
*turbinado sugar
yellow sugar