FODMAP Diet Printable Out

Jan 24, 2023
By Printablee
Dr. Oz High FODMAP Food List Printable
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The FODMAP diet: What do you need to know?

The FODMAP diet may have come to your attention through a friend or online. The term "FODMAP diet" typically refers to a diet low in FODMAP, a group of sugars that some individuals might find irritable to their gastrointestinal tract.

The goal of this diet is to help individuals with IBS, SIBO, or both identify the meals that aggravate their symptoms and the ones that help them feel better. Constipation, gas, bloating in the stomach, diarrhea, cramping, and flatulence are some of the symptoms.

Why is it so hard to digest FODMAPs?

Short-chain carbohydrates called FODMAPs can be fermented. Those words mean two meanings when interpreted: They are chains of sugar molecules that can be fermented by the bacteria in your gut because of their structure. In order to be sucked up through your small intestine, molecules in chains must be disassembled into single molecules.

Since FODMAPs can't be digested there, they can't be sucked up. To aid in transferring the FODMAPs to your large intestine, your small intestine takes in excess water. As they ferment them there, the bacteria in your colon have a field day (eating them). As a result, your digestive system creates gasses and fatty acids.

What foods are included in a low-FODMAP diet?

The diet is broken down into three phases: a phase of restriction, a time of reintroduction, and a phase of maintenance that is specific to your needs. You must stay away from all of the high-FODMAP foods, which include a number of particular fruits, vegetables, dairy products, and grains, throughout the elimination period. The elimination portion of the diet could appear to be highly constrained at first.

However, every category still has a good selection of items that you can consume. You will not become hungry on the diet, but it does require some discipline and focus to obey. Following two to four weeks, the reintroduction period, during which you gradually add foods back in, will start. The third stage eliminates the elements that don't function for you and maintains those that do.

What foods are recommended for people following the FODMAP diet?

Stock up on the ingredients listed below to use as a foundation for meals centered around low FODMAP foods, such as:

  • Meat and eggs
  • Some cheeses, including Camembert, cheddar, brie, and feta, go well with almond milk
  • Oats, quinoa, and other grains, such as rice
  • Vegetables including cucumbers, tomatoes, cucumbers, eggplant, potatoes, and zucchini
  • Fruits including pineapple, strawberries, grapes, oranges, and blueberries


You can therefore modify your meals to your preference by using the foods, fruits, and vegetables stated above.

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What must I do in order to begin the low-FODMAP diet?

If you have IBS or SIBO and wish to start a low-FODMAP diet, there are certain things you should think about before you start your diet, such as:

Seek advice from a trustworthy medical professional. A qualified dietician or GI expert can point you in the correct way whether you have already received a diagnosis of a gastrointestinal (GI) condition or are only now starting to look into the treatments and causes for your symptoms. Prior to beginning the diet, they could have alternatives for you to explore. Experts might also assist you in understanding the complexities of the diet, offer meal and grocery recommendations, and resolve any issues that could come up. With this diet, there is a lot to remember, such as varied serving sizes and amounts for various foods. Therefore, having a guide who is an expert in the area makes it simpler to follow directions effectively.

Make preparations in advance. Even though this diet is just temporary, the time and effort required to stick to it are considerable. To ensure that you have enough time to do it, block off some time that won't interfere with any significant activities or tasks. An elimination diet does not allow for cheating because doing so would cause the experiment to fail.

Before you even begin the procedure, make a conscious decision to finish it. Setting the scene thoughtfully is important. Remove foods that are high in FODMAPs from your cupboard and refrigerator, and plan out certain meals beforehand. A few easy go-to dinners that you know you can quickly make and like should be on hand. In Addition, keep in mind you have the supplies.

How may a doctor assist a patient on a FODMAP diet?

IBS and SIBO symptoms can be significantly reduced by dietary adjustments, although medical professionals frequently also employ alternative treatments. Laxatives and low-dose antidepressants help ease the symptoms of irritable bowel syndrome, while antibiotics can swiftly decrease small intestine bacterial overgrowth.

Usually, the optimal course of action involves a mix of dietary modifications, pharmaceuticals, and stress-reduction measures. Furthermore, locate out how to collaborate with a medical professional to find the SIBO and IBS therapies that are effective for you.

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