低FODMAP 食谱

（FODMAP= 可发酵的，二糖，单糖，和多元醇）

FODMAPs是食物中可以发酵的碳水化合物（糖类）。并不是所有的碳水化合物被考虑为FODMAPs。

食物中的FODMAPs有：

- 果糖（水果，蜂蜜，高果糖浆等）

- 乳糖（乳制品）

- 果聚糖（全麦，洋葱， 大蒜等）（果聚糖，也被叫做菊粉）

- 半乳糖（豆类，小扁豆，豆类比如大豆等）

- 多元醇（甜味剂包括山梨糖醇，甘露糖醇，木糖醇，麦芽糖醇，果核类水果比如牛油果，杏子，樱桃，油桃，桃子，梅子等）

FODMAPs有渗透性（可以吸水进入肠道），可能不能消化或者很好的吸收，但是如果食用过量能够在肠道通过过量的细菌发酵。

对FODMAPs敏感的患者会有胀气，痉挛，腹泻等症状。低FODMAPs食谱能够通过限制进食含有高含量的果糖、乳糖、果聚糖、半乳糖和多元醇的食物来帮助减轻症状。

低FODMAPs食谱通常用于肠道易激综合症。这个食谱也在其他消化不良比如炎症性肠病引起相似症状上有广泛用途。

这个食谱也能限制拥有高含量的FODMAPs的高纤维食物中的纤维。（纤维也是复合的碳水化合物中一个组成部分，不能被人体消化，通常能在植物性食物中找到，比如豆类，水果，蔬菜，全谷等）

低FODMAP食物选择

低FODMAP食谱的小窍门：

- 持续使用这个食谱六周。之后，每次加入少量的高FODMAP食物足以让这些食物“触发”你的症状。然后限制这些产生症状的食物。

- 仔细看食物标签。避免那些含有高FODMAP的食物，比如高FODMAP水果，HFCS，蜂蜜，菊粉，大麦，豆类等等。然而，最后一种食料为高FODMAP的食物也可能呈现为低FODMAP的食物。

- 买不含麸质的谷物，因为他们不含小麦。但是你并不需食用100%不含麸质的食谱，因为我们专注的石FODMAP，不爽麸质。找那些用低FODMAP并且不含麸质的全麦的食材，比如土豆，藜麦，大米或者玉米。避免食用高FODMAP的食材制成的不含麸质谷物。

- 如果你在食用这些十五之后有症状，就要限制低FODMAP水果蔬菜的使用量和高纤维/低FODMAP食物，比如限制藜麦1/2杯/每餐。这些症状有可能和一次吃大量低FODMAP或者纤维有关系。

低FODMAP食谱和零食食谱：

1. 不含麸质华夫饼，含有核桃，蓝莓，不含HFCS的枫糖浆

2. 炒鸡蛋加菠菜，青椒和车打芝士

3. 燕麦粥加香蕉片，杏仁和红糖

4. 水果奶昔，用无乳糖香草酸奶和草莓

5. 大米意大利面，加鸡肉，西红柿，菠菜和香蒜酱

6. 鸡肉沙拉，混合鸡肉，生菜，青椒，黄瓜，西红柿，意大利香醋和沙拉酱

7. 无麸质玉米小圆饼裹火鸡肉，切片火鸡肉，生菜，西红柿，切片车打芝士，蛋黄酱芥末酱

8. 火腿加瑞士芝士无麸质面包三明治，加蛋黄酱和芥末酱

9. 油炸玉米粉饼，加玉米和无麸质玉米小圆饼，车打芝士

10. 炖牛肉蔬菜，牛肉汤加允许的蔬菜

Resource:

Evidence Based Dietary Management of Functional Gastrointenstinal Symtoms: the FODMAP Approach

Clinical Ramifications of Malabsorption of Fructose and Other Short Chain Carbohydrates

英文原版

The Low FODMAP Diet

(FODMAP=Fermentable Oligo-Di-Monosaccharides and Polyols)FODMAPs are carbohydrates (sugars) that are found in foods. Not all carbohydrates
are considered FODMAPs.
The FODMAPs in the diet are:
 Fructose (fruits, honey, high fructose corn syrup (HFCS), etc)
 Lactose (dairy)
 Fructans (wheat, onion, garlic, etc)(fructans are also known as inulin)
 Galactans (beans, lentils, legumes such as soy, etc)
 Polyols (sweeteners containing sorbitol, mannitol, xylitol, maltitol, stone fruits
such as avocado, apricots, cherries, nectarines, peaches, plums, etc)
FODMAPs are osmotic (means they pull water into the intestinal tract), may not be
digested or absorbed well and could be fermented upon by bacteria in the intestinal
tract when eaten in excess.
Symptoms of gas, bloating, cramping and/or diarrhea may occur in those who could be
sensitive to the effects of FODMAPs. A low FODMAP diet may help reduce symptoms,
which will limit foods high in fructose, lactose, fructans, galactans and polyols.
The low FODMAP diet is often used in those with irritable bowel syndrome (IBS). The
diet also has potential use in those with similar symptoms arising from other digestive
disorders such as inflammatory bowel disease.
This diet will also limit fiber as some high fiber foods have also high amounts of
FODMAPs. (Fiber is a component of complex carbohydrates that the body cannot
digest, found in plant based foods such as beans, fruits, vegetables, whole grains, etc) 

Low FODMAP Food Choices

Food Group Foods to Eat Foods to LimitMeats,Poultry Fish,
Eggsbeef, chicken, canned tuna, eggs,
egg whites, fish, lamb, pork, shellfish,
turkey, cold cutsfoods made with high FODMAP fruit
sauces or with HFCSDairy lactose free dairy, small amounts of:
cream cheese, half and half, hard
cheeses (cheddar, colby, parmesan,
swiss), mozzarella, sherbetbuttermilk, chocolate, cottage
cheese, ice cream, creamy/cheesy
sauces, milk (from cow, sheep or
goat), sweetened condensed milk,
evaporated milk, soft cheeses (brie,
ricotta), sour cream, whipped
cream, yogurtMeat, Non
Dairy
Alternativesalmond milk, rice milk, rice milk ice
cream, nuts, nut butters, seedscoconut milk, coconut cream,
beans, black eyed peas, hummus,
lentils, pistachios, soy productsGrains wheat free grains/wheat free flours
(gluten free grains are wheat free):
bagels, breads, hot/cold cereals (corn
flakes, cheerios, cream of rice, grits,
oats, etc), crackers, noodles, pastas,
quinoa, pancakes, pretzels, rice,
tapioca, tortillas, waffleschicory root, inulin, grains with
HFCS or made from wheat (terms
for wheat: einkorn, emmer, kamut,
spelt), wheat flours (terms for wheat
flour: bromated, durum, enriched,
farina, graham, semolina, white
flours), flour tortillas, ryeFruits bananas, berries, cantaloupe,
grapes, grapefruit, honeydew, kiwi,
kumquat, lemon, lime, mandarin,
orange, passion fruit, pineapple,
rhubarb, tangerineavocado, apples, applesauce,
apricots, dates, canned fruit,
cherries, dried fruits, figs, guava,
lychee, mango, nectarines, pears,
papaya, peaches, plums, prunes,
persimmon, watermelonVegetables bamboo shoots, bell peppers, bok
choy, cucumbers, carrots, celery,
corn, eggplant, lettuce, leafy greens
pumpkin, potatoes, squash, yams,
(butternut, winter), tomatoes, zucchiniartichokes, asparagus, beets, leeks,
broccoli, brussel sprouts, cabbage,
cauliflower, fennel, green beans,
mushrooms, okra, snow peas,
summer squashDesserts any made with allowed foods any with HFCS or made with foods
to limitBeverages low FODMAP fruit/vegetable juices
(limit to ½ cup at a time), coffee, teaany with HFCS¸high FODMAP
fruit/vegetable juices, fortified wines
(sherry, port)Seasonings,
Condimentsmost spices and herbs, homemade
broth, butter, chives, flaxseed, garlic
flavored oil, garlic powder, olives,
margarine, mayonnaise, onion
powder, olive oil, pepper, salt, sugar,
maple syrup without HFCS, mustard,
low FODMAP salad dressings, soy
sauce, marinara sauce (small
amounts), vinegar, balsamic vinegarHFCS, agave, chutneys, coconut,
garlic, honey, jams, jellies,
molasses, onions, pickle, relish,
high FODMAP fruit/vegetable
sauces, salad dressings made with
high FODMAPs, artificial
sweeteners: sorbitol, mannitol,
isomalt, xylitol (cough drops, gums,
mints)

Tips for a low FODMAP diet:
 Follow the diet for 6 weeks. After this, add high FODMAP foods one at a time
back into the diet in small amounts to identify foods that could be "triggers" to
your symptoms. Limit foods that trigger your symptoms.
 Read food labels. Avoid foods made with high FODMAPs such as high
FODMAP fruits, HFCS, honey, inulin, wheat, soy, etc. However, a food could be
an overall low FODMAP food if a high FODMAP food listed as the last ingredient.
 Buy gluten free grains as they are wheat free. However, you do not need to
follow a 100% gluten free diet as the focus is on FODMAPs, not gluten. Look for
gluten free grains made with low FODMAPs, such as potato, quinoa, rice or corn.
Avoid gluten free grains made with high FODMAPs.
 Limit serving sizes for low FODMAP fruits/vegetables and high fiber/low
FODMAP foods such as quinoa to a ½ cup per meal (½ cup=size of a tennis ball)
if you have symptoms after eating these foods. The symptoms could be related
to eating large amounts of low FODMAPs or fiber all at once.
Low FODMAP Meals and Snack Ideas
1. gluten free waffle with walnuts, blueberries, maple syrup without HFCS
2. eggs scrambled with spinach, bell peppers and cheddar cheese
3. oatmeal topped with sliced banana, almonds and brown sugar
4. fruit smoothie blended with lactose free vanilla yogurt and strawberries
5. rice pasta with chicken, tomatoes, spinach topped with pesto sauce
6. chicken salad mixed with chicken, lettuce, bell peppers, cucumbers, tomatoes,
balsamic vinegar salad dressing
7. turkey wrap with gluten free tortilla, sliced turkey, lettuce, tomato, slice of cheddar
cheese slice, mayonnaise, mustard
8. ham and swiss cheese sandwich on gluten free bread, with mayonnaise, mustard
9. quesadilla with corn or gluten free tortilla and cheddar cheese
10. beef and vegetable stew (made with homemade broth, beef, allowed vegetables)
Resources:
"Evidence Based Dietary Management of Functional Gastrointestinal Symptoms: The FODMAP
Approach" Journal of Gastroenterology and Hepatology February 2010
"Clinical Ramifications of Malabsorption of Fructose and Other Short Chain Carbohydrates" Nutrition
Issues in Gastroenterology (in Journal of Practical Gastroenterology) August 2007
Not for reproduction or publication without permission
Direct inquiries to Digestive Health Center at Stanford Hospital and Clinics NS 8/2012