10.Foods High in FODMAPs (and what to eat instead)

Food is a common trigger of digestive issues. In particular, foods that are high in fermentable carbs can cause symptoms like gas, bloating and stomach pain.

A group of these carbs is known as FODMAPs, and foods can be classified as either high or low in these carbs.

Restricting high-FODMAP foods can provide remarkable relief of gut symptoms, particularly in people with irritable bowel syndrome (IBS).

本文讨论了10种常见的食品和成分，高于FODMAPS。

FODMAP代表可发酵的寡核苷酸，二 - ，单糖和多元醇。这些是可能导致消化问题的碳水化合物的科学名称。

根据预定义的截止级别（ 1 ).

Published cut-off levels suggest that a high-FODMAP food contains more than one of the following carbs ( 2 ):

• Oligosaccharides:0.3 grams of either fructans or galacto-oligosaccharides (GOS)
• Disaccharides:4.。0 grams of lactose
• Monosaccharides:0.2 grams more fructose than glucose
• Polyols:甘露醇0.3克甘露醇或山梨糖醇

两所大学提供验证的FODMAP食品清单和应用程序 -Monash UniversityandKing’s College London。

It’s also important to be aware that not everyone should avoid FODMAPs. In fact, FODMAPs are beneficial for most people.

为了帮助决定限制FODMAP是适合您的，请阅读文章。Then, if you do decide to restrict them, make sure to look out for the following 10 foods.

小麦是最大的贡献者之一FODMA吗Ps in the Western diet ( 3. ).

This is because wheat is consumed in large quantities — not because it is a concentrated source of FODMAPs.

In fact, compared to the other nine sources discussed in this article, wheat contains one of the lowest amounts of FODMAPs by weight.

因此，考虑了含有小麦作为次要成分的食物，例如增稠剂和调味剂，如增稠剂和调味剂。low-FODMAP。

最常见的小麦来源包括面包，意大利面，早餐谷物，饼干和糕点。

Suggested low-FODMAP swaps:Brown rice, buckwheat, maize, millet, oats, polenta, quinoa and tapioca ( 4. 那 5. ).

概括：

小麦is the main source of FODMAPs in the Western diet. However, it can be replaced with other, low-FODMAP whole grains.

Garlic is one of the most concentrated sources of FODMAPs.

不幸的是，在您的饮食中限制大蒜是众所周知的，因为它增加了许多酱汁，难叫生和调味剂。

在加工食品中，大蒜可以作为调味或天然味道的成分列出。因此，如果您正在遵循严格的低FODMAP饮食，您需要避免这些成分。

Fructans are the main type of FODMAP in garlic.

However, the quantity of fructans depends on whether the garlic is fresh or dried, as dried garlic contains about three times as many fructans as fresh garlic ( 6. ).

尽管在FODMAPS高中，但大蒜与许多人有关health benefits。This is why it should only be avoided in FODMAP-sensitive people.

Suggested low-FODMAP swaps:Chives, chili, fenugreek, ginger, lemongrass, mustard seeds, saffron and turmeric ( 6. 那 7. 那 8. ).

概括：

Garlic is one of the most concentrated sources of FODMAPs. However, garlic has many health benefits and should only be restricted in FODMAP-sensitive people.

Onionsare another concentrated source of fructans.

Similar to garlic, onion is commonly used to flavor a wide range of dishes, making it difficult to restrict.

Shallots are one of the highest sources of fructans, while a Spanish onion is one of the lowest sources ( 6. ).

虽然不同品种的洋葱含有不同量的FODMAPS，但所有洋葱都被认为是高FODMAP。

Suggested low-FODMAP swaps:Asafoetida is a pungent spice commonly used in Indian cooking. It should be cooked in hot oil first and added in small amounts. Other low-FODMAP flavors can be foundhere。

概括：

Different onion varieties contain different amounts of FODMAPs, but all onions are considered to contain high amounts.

All水果contain the FODMAPfructose。

但有趣的是，并非所有的水果都被认为是高度的。这是因为一些水果含有比其他水果更少的果糖。

Also, some fruits contain high amounts of glucose, which is a non-FODMAP sugar. This is important because glucose helps your body absorb fructose.

This is why fruits that are high in both fructose and glucose do not typically cause gut symptoms. It’s also why only fruits with more fructose than glucose are considered high-FODMAP.

尽管如此，如果它们以大量消耗，甚至低FODMAP果实也会导致肠道症状。这与肠道中的总果糖负荷有关。

因此，鼓励敏感的人只吃每坐的一部分水果，或大约3盎司（80克）。

高FODMAP果实包括：苹果，杏，樱桃，无花果，芒果，油桃，桃子，梨，李子和西瓜（ 7. ).

Low-FODMAP fruits include:Unripe bananas, blueberries, kiwi, limes, mandarins, oranges, papaya, pineapple, rhubarb and strawberries ( 7. ).

请注意，这不是详尽的清单。可以找到其他清单here。

概括：

所有水果均含有FODMAP果糖。然而，一些水果具有较少的果糖，可以全天在单一的部分中享用。

Some vegetables are high in FODMAPs.

In fact, vegetables contain the most diverse range of FODMAPs. This includes fructans, galacto-oligosaccharides (GOS), fructose, mannitol and sorbitol.

Furthermore, several vegetables contain more than one type of FODMAP. For example, asparagus contains fructans, fructose and mannitol ( 7. ).

重要的是要记住,蔬菜标准t of a healthy diet, and there is no need to stop eating them. Instead, simply switch out high-FODMAP vegetables for low-FODMAP ones.

High-FODMAP vegetables include:芦笋，布鲁塞尔豆芽，花椰菜，苦苣生叶，地球和耶路撒冷朝鲜蓟，卡莱拉，韭菜，蘑菇和雪豆（ 7. 那 8. ).

低FODMAP蔬菜包括：Bean sprouts, capsicum, carrot, choy sum, eggplant, kale, tomato, spinach and zucchini ( 7. 那 8. ).

概括：

Vegetables contain a diverse range of FODMAPs. However, many vegetables are naturally low in FODMAPs.

豆类and pulses are notorious for causing excess gas and bloating, which is partly attributed to their high FODMAP content.

The key FODMAP in legumes and pulses is called galacato-oligosaccharides (GOS) ( 4. ).

豆类和脉冲的GOS含量受到它们的准备方式的影响。例如，罐头扁豆含有一半的植物扁豆。

This is because GOS is water-soluble, meaning some of it leaches out of the lentils and into the liquid.

尽管如此，即使是罐头豆类是FODMAPS的重要来源，尽管小部分（通常为每份1/4杯）可以包含在低FODMAP饮食中。

豆类and pulses are good sources of蛋白质for vegetarians, but they are not the only choice. There are many other low-FODMAP, protein-rich options.

High-FODMAP legumes and pulses include:Baked beans, black-eyed peas, broad beans, butter beans, chickpeas, kidney beans, lentils, soybeans and split peas ( 4. ).

Low-FODMAP, vegetarian sources of protein include:豆腐，鸡蛋和大多数螺母和种子。

概括：

豆类和脉冲对于导致过量的气体和膨胀是臭名昭着的。这与它们的高FODMAP含量有关，可以通过它们的准备方式改变。

Sweeteners can be a hidden source of FODMAPs, as adding sweeteners to a low-FODMAP food can increase its overall FODMAP content.

To avoid these hidden sources, check the ingredients list on packaged foods.

Alternatively, if you’re in the UK, the King’s College low-FODMAP应用程序允许您扫描包装食品上的条形码以检测高FODMAP食品。

High-FODMAP sweeteners include:龙舌兰花蜜，高果糖玉米糖浆，蜂蜜和在无糖薄荷糖和口香糖中添加多元醇（检查山梨糖醇，甘露醇，木糖醇或异麦芽醇的标签）（ 5. 那 9. ).

Low-FODMAP sweeteners include:Glucose, maple syrup, sucrose, sugar and most artificial sweeteners like aspartame, saccharin and Stevia ( 5. 那 9. ).

概括：

High-FODMAP sweeteners can increase a food’s FODMAP content. To avoid these hidden sources, check the ingredients list on packaged foods.

小麦不是FODMAPS中唯一的谷物。事实上，像黑麦这样的其他谷物含有近两倍的饲料数量（ 4. ).

That being said, some types of rye bread, such as sourdough rye bread, can be low in FODMAPs.

This is because the process of making sourdough involves a fermentation step, during which some of its FODMAPs are broken down into digestible sugars.

This step has been shown to reduce its fructan content by more than 70% ( 10. ).

This reinforces the notion that specific processing methods can alter the FODMAP content of food.

High-FODMAP谷物包括:Amaranth, barley and rye ( 5. ).

Low-FODMAP grains include:Brown rice, buckwheat, maize, millet, oats, polenta, quinoa and tapioca ( 4. 那 5. ).

概括：

小麦is not the only high-FODMAP grain. However, the FODMAP content of grains can be reduced through different processing methods.

Dairy products是FODMAP乳糖的主要来源。

However, not all dairy foods contain lactose.

This includes many hard and matured kinds of cheese, as much of their lactose is lost during the cheesemaking process ( 11. ).

But it’s important to remember that some cheeses contain added flavorings, such as garlic and onion, that make them high FODMAP.

高FODMAP乳制品包括：奶酪，奶油芝士，牛奶，夸克，乳清干酪和酸奶。

低FODMAP乳制品包括：Cheddar cheese, cream, feta cheese, lactose-free milk and Parmesan cheese.

概括：

Dairy is the main source of the FODMAP lactose, but a surprising number of dairy foods are naturally low in lactose.

饮料是FODMAPS的另一个关键来源。

This is not exclusive to beverages made from high-FODMAP ingredients. In fact, beverages made from low-FODMAP ingredients can also be high in FODMAPs.

橙汁是一个例子。虽然橘子是低fodmap，但许多橙子用于制作一杯橙汁，它们的FODMAP含量是添加剂。

此外，某些类型的茶和酒精在fodmaps也很高。

High-FODMAP beverages include:柴茶，洋甘菊茶，椰子水，甜点酒和朗姆酒（ 9. ).

低FODMAP饮料包括：Black tea, coffee, gin, green tea, peppermint tea, vodka, water and white tea ( 9. ).

概括：

许多饮料在FODMAPS中很高，这不限于由高FODMAP成分制成的饮料。

Only a small subset of people should avoid FODMAPs.

事实上，FODMAPS对大多数人都很健康。许多FODMAPS函数就像prebiotics那meaning they promote the growth of healthy bacteria in your gut.

Nonetheless, a surprising number of people are sensitive to FODMAPs, particularly those who have IBS.

Moreover, scientific studies have shown that around 70% of people with IBS achieve adequate relief of their symptoms on a low-FODMAP diet ( 12. ).

What’s more, pooled data from 22 studies suggest that diet is most effective at managing abdominal pain andbloatingin people with IBS ( 13. ).

概括：

FODMAPs should only be restricted in a small subset of the population. For everyone else, FODMAPs should be readily included in the diet given their beneficial role in gut health.

许多常用的食物在FODMAPS中很高，但它们应该只受到对他们敏感的人的限制。

For these people, high-FODMAP foods should be swapped for low-FODMAP foods from the same food group. This will help reduce the risk of nutritional deficiencies that can occur when following a restrictive diet.