FODMAP

Fructans and galactans occur naturally in a variety of vegetables, fruits, legumes and grain products. There are foods that contain only fructans or galactans, and there are foods that contain both.

Foods rich in fructans include:

• Garlic
• Onion
• Leeks
• Wheat
• Apricots
• Grapefruit
• Nectarine

Foods rich in galactans include:

• Brown beans
• Chickpeas
• Peas

Foods rich in both fructans and galactans include:

• Cashews
• Pistachios
• Soybeans
• Split peas

Lactose, typically known to be in milk, can also be found in many other foods. Not every product contains the same amount of lactose. Commonly used lactose-containing products are:

• Milk and milk products such as yogurt, custard and cottage cheese
• Cheese, especially fresh cheeses such as cream cheese and cottage cheese
• Cookies and cakes
• Ice cream and milkshakes
• Whipped cream and other types of cream
• Butter

There are also many products in which there is only a small amount of lactose so most people are not affected by it. However, if your body does not produce a lactase enzyme at all, even these small amounts can cause symptoms. For example, some types of medication contain small amounts of lactose, such as asthma medication or other medications with lactose as an excipient.

Note: even ‘lactose-free’ (dairy) products often contain a small amount of lactose. So if you react strongly to lactose, you may also experience symptoms from these products.

Fructose is naturally found mostly in fruits and certain vegetables. In addition, it is often added as a sweetener to processed foods.

Foods that are high in (free) fructose:

• Fruits, such as apple, pear and cherry
• Vegetables, such as asparagus, artichoke and sugar snaps
• Fruit juice, such as apple juice and pear juice
• Dried fruits, such as raisins, figs and dates
• Jams and fruit compotes/sauces, such as apple sauce
• Honey and maple syrup

Many processed products, such as soft drinks, sweets, dressings, and breakfast cereals contain fructose. It is often listed in the ingredient declaration on the label as fructose or glucose-fructose syrup.

Polyols such as sorbitol and mannitol, occur naturally in different fruits and vegetables. Other polyols such as xylitol, are added primarily as sweeteners to processed foods. Polyols-rich foods include:

• Fruits, such as apple, apricot, cherry, pear, peach and watermelon
• Vegetables, such as avocado, cauliflower, corn, cabbage and mushrooms
• Coconut
• Sweet potato
• ‘Sugar-free’ products, such as sweets, gum and soda