Food is a major cause of digestive issues. Foods with high fermentable carbohydrate rates cause symptoms like bloating, gas, and stomach pain. FODMAPs are a collection of fermentable carbohydrates, and you will experience significant relief from your gut symptoms by avoiding high FODMAP diets.
FODMAPS enhances water levels in the small intestine and can cause gas production via fermentation. This, in turn, causes flatulence, bloating, and abdominal pain. You are advised to choose whether avoiding FODMAPs is the best decision, and you should seek help from a healthcare professional.
Below we discuss foods with a high FODMAP rate.
1. Wheat
Wheat is among the most significant FODMAP contributors in the Western world. This is because this product is taken in high quantities. The most popular sources of grain are;
- Maize
- Millet
- Brown rice
- Tapioca
- Quinoa.
2. Garlic
Garlic is among the most highly-concentrated FODMAP sources. However, it is challenging to restrict garlic because it is featured in many gravies and sauces. Garlic is categorized among flavoring ingredients in processed food, meaning you should shun these ingredients; suppose you are following a low fodmap diet.
Fructans are the most common FODMAP content in garlic. However, garlic has various health benefits, even though it is high in FODMAPs.
3. Onion
Onions are other big fructan sources. They are mainly used to flavor a collection of dishes, like garlic, thus meaning you cannot avoid it. The main fructan sources are shallots, while Spanish onions have the lowest sources.
Even though different onion varieties have various FODMAP amounts, all are regarded as high FODMAPs. The best low FODMAPs include;
- Asafoetida
- Chives
- Leek leaves
- Green onion tops.
4. Fruit
All fruits have FODMAP fructose. However, not all are regarded as high FODMAP diets. This occurs because certain fruits have less fructose compared to others. Also, certain fruits have high glucose amounts, which is essential as it assists the body in absorbing fructose.
This explains why fruits rich in glucose and fructose do not cause any gut issues. Remember, low FODMAP diets can also cause gut symptoms when taken in huge amounts, and sensitive individuals are advised to take a single fruit portion per sitting.
Fruits with high FODMAPs are;
- Figs
- Grapes
- Apples
- Mangoes
- Blackberries.
5. Vegetables
Certain vegetables are rich in FODMAPs, and some have a broad FODMAP range, like mannitol, sorbitol, and fructans. Also, certain vegetables have many FODMAPs. For instance, asparagus has fructose and fructans.
6. Pulses and Legumes
Pulses and legumes are common for causing bloating and excess gas, mainly due to their high FODMAP content. The most fundamental FODMAP in pulses and legumes is GOS. The GOS content level is affected by how you prepare them; even canned legumes have high FODMAPs.
7. Sweeteners
Sweeteners are hidden FODMAP sources, and you should confirm the ingredient list on packed foods to avoid these sources. High FODMAP sweeteners include;
- Honey
- Agave nectar
- Molasses.
Final Thoughts
Food is a leading issue of digestive issues, and you should always watch what you eat. The above article has discussed foods with a high FODMAP, and more information is available online.
