• Facebook
  • Instagram
  • LinkedIn
  • Youtube
  • Change Locations
Set Your Location
Chefs for Seniors
  • Home
  • Menu
    • Menu Examples
    • Current Clients: Submit Your Menu
  • Services
    • Senior Meals Program
    • FAQ
    • What is a Personal Chef?
  • Locations
  • Franchise
  • More
    • Careers
    • Testimonials
    • Refer a Client or Patient
    • MA & LTC Insurance Meals
    • Blog
  • Get Started
  • Menu Menu
Blog
Uncategorized

FODMAP Foods List

If you have frequent digestive problems or have been clinically diagnosed with irritable bowel syndrome (IBS), there’s a good chance that something called FODMAPs are the culprit.

FODMAPs are found in many foods, and they’re basically carbs that are difficult to digest, leading to bloating and discomfort for many people.  The term itself is an acronym for:

Fermentable – meaning they are broken down (fermented) by bacteria in the large intestine

Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules are made up of individual sugars joined together in a chain

Disaccharides – “di” means two. This is a double sugar molecule

Monosaccharides – “mono” means single. This is a single sugar molecule

And Polyols – these are sugar alcohols

You can see why most people just call them FODMAPS…

By drastically lowering or eliminating the amount of FODMAP-containing foods in your diet, and slowing reintroducing foods back into your diet (with the help of a registered dietitian), you’ll be able to pinpoint which foods are giving you trouble. Finding out what foods cause digestive irritation, and avoiding then, can make a huge difference in your overall health and well-being.  After all, many medical professionals refer to your digestive system as your “2nd brain.”

What are the first steps for a low FODMAP Diet?

The most important part of starting a low FODMAP diet is to get help from a registered dietitian – don’t fly solo on this one!  Many healthcare providers have registered dietitians you can meet with, and their consultations are usually covered by your health insurance.

Different than some other diets – like the DASH diet – that are based on common sense practices and are relatively easy to follow with some online research, a low FODMAP diet is a pretty intensive diet program.  You’ll probably be cutting out a significant number of foods from your diet, and the process of slowly reintroducing foods over time takes discipline and careful planning.

Step 1: Elimination Phase

Once you meet with a dietitian and you both agree that a low FODMAP diet is something that could work for you, you’ll begin what’s called the Elimination Phase. For somewhere between 2-8 weeks, you’ll avoid all FODMAPs.  There a lot of foods that contain FODMAPs, so this phase requires a lot of self-restraint.  You may even have to throw out all FODMAP foods you have at home, or move them to a locked cabinet (I know that sounds crazy but don’t be surprised if your dietitian suggests doing just that).

Step 2: Reintroduction Phase

Once you’ve hit the reset button on your digestive system by avoiding FODMAPs during the Elimination Phase, you’ll begin introducing FODMAP-containing foods one at a time back into your diet. Pay attention to how your body reacts to each food you’re reintroducing, and keep a journal to takes notes in.  Obviously, if your body reacts poorly to a certain food you’ll want to avoid that in the future.  The reintroduction phase can take a while, sometimes even 6+ months.

Step 3: Your New Diet

Once you’ve completed the Reintroduction Phase, you should have a solid idea of which foods cause digestive problems.  You’ll want to adjust your diet accordingly, and make sure to avoid foods you’ve identified as triggers.  Check ingredient labels carefully, and try cooking at home as much as possible.  It can be tough eating out or ordering meal delivery if you have a variety of foods that upset your stomach.

If you want some of the cooking burden lifted off your shoulders, one option is to hire an affordable personal chef service.  At Chefs For Seniors, we have clients following a low FODMAP diet and can accommodate those food restrictions.

High FODMAP foods

Generally, the highest FODMAP foods are:

  • Onions
  • Legumes
  • Lactose (dairy)
  • Wheat
  • Rye
  • Artificial sweeteners
  • Apples
  • Honey
  • For a comprehensive list of high FODMAP foods, click HERE.

Low FODMAP foods

Generally, the lowest FODMAP foods include:

  • Meat
  • Poultry
  • Fish
  • Eggs
  • Hard cheeses
  • Nuts and seeds
  • Wheat-free grains
  • Bananas
  • Berries
  • Certain veggies
  • For a comprehensive list of low FODMAP foods, check out this list HERE.

FODMAP diet recipes

Here are some websites with a great variety of low FODMAP recipes.  If you’re working with a personal chef, you can share these recipes with them:

www.fodmapeveryday.com/recipes/

www.bbcgoodfood.com/recipes/collection/low-fodmap

You’ll also want to ask your dietitian for recipes.

March 12, 2021/by Maddie
Share this entry
  • Share on Facebook
  • Share on Twitter
  • Share on Pinterest
  • Share on LinkedIn
  • Share on Reddit
  • Share by Mail
https://chefsforseniors.com/wp-content/uploads/2021/03/Low-fodmap-foods-1024x683-1.jpeg 683 1024 Maddie /wp-content/uploads/2023/01/logo-r-chefs-for-seniors-clients-personal-chef-near-me-250-1.png Maddie2021-03-12 18:19:112023-01-19 07:30:08FODMAP Foods List

Recent Posts

  • The Power of Protein for Seniors
  • A Beginner’s Guide to the Dash Diet Pyramid
  • 10 Low FODMAP Snacks to Satisfy Your Cravings
  • How Keto Meal Plan Delivery Can Help You Achieve Your Health Goals
  • The Truth Behind Fast Food

Want a break from cooking?

Across the US, our team of personal chefs are ready to prepare surprisingly affordable, delicious, and home-cooked meals right in your own kitchen! We are the #1 in-home meal service for seniors.

Get My Free Quote

View Locations

Chefs for Seniors has locations across the US!

Personal Chef Near You

Huntsville
Scottsdale
Tucson
Central Arkansas
Northwest Arkansas
Texarkana
Contra Costa
LA South Bay
North San Diego
North Orange County
East LA County
Palm Springs
San Diego Inland
South San Jose
West LA
North Denver
Fort Collins
Fairfield County
New Haven County
Boca Raton
Bradenton
Flagler-Volusia
Florida Keys
Fort Myers
Hollywood-Pembroke Pines
Lake County
Martin-St. Lucie
Miami
Melbourne
Naples
Parkland-Coral Springs
Osceola County
Pinellas County
Sarasota
The Villages
West Palm Beach
Atlanta
Northeast Atlanta Metro
Boise
South Bend
Des Moines
Overland Park
Montgomery County MD
Essex County MA
Boston
Northwest Metro Detroit
Minneapolis
Kansas City
Las Vegas
Bergen County
Central NJ
South Jersey
Upper Manhattan
Syracuse-Rochester
Charlotte
Durham
Gaston County
Greensboro
Raleigh
Tulsa
Portland
Lower Montgomery County PA
South County RI
Charleston
Fort Mill
Myrtle Beach
Nashville
Arlington TX
Fort Worth
Georgetown TX
North Houston
Flower Mound
McKinney TX
Southeast Houston
Salt Lake City
DC-Fairfax County
South Richmond
North Snohomish County
Tacoma
Madison
South Central WI
Southeastern WI

Carmel, Indiana

 

 

 

 

 

Learn More

  • Blog
  • Franchise
  • Privacy policy
  • Accessibility statement

Connect with Us

Locally Owned

All Chefs For Seniors locations across the US are independently owned and operated. When you choose Chefs For Seniors, you are supporting small business owners in your local community.

© 2023 Chefs For Seniors, Inc. All rights reserved. | Web Design by Bizzy Bizzy
11 Tips To Help Care For Aging ParentsTop 10 Anti-Inflammatory Foods
Scroll to top