Sindirim Salk Merkezi

Beslenme Servisleri
Dk FODMAP Diyeti
(Mayalanabilen Kompleks - Basit ekerler ve eker iermeyen
Tatlandrclar)

FODMAPS bitkilerde bulunan karbonhidratlardr (ekerlerdir). Btn

karbonhidratlar FODMAPS deildir.
FODMAD diyeti :
Fruktoz (meyveler, bal, yksek fruktozlu msr urubu (HFCS) vs.)
Laktoz (st ekeri)
Fruktanlar (buday, soan, sarmsak v.s. (Fruktanlat ayni zamanda inulin
olarak da adlandrlr.)
Galaktanlar (faslye, mercimek, Soya gibi bakliyatlar vs. )
Poliollar ( yapsnda sorbitol,mannitol, ksilitol, maltitol ( alkol kk)
bulunan tek ekirdekli meyveler avakado eftali, nektarin, kaysi erik kiraz,
vine gibi)
FODMAP lar osmotik dir ler (sindirim sistemine su ekerler demektir), fazla yendii
zaman yani tam manas ile sindirilemeyecekler ve sindirim sisteminde bulunan
bakteriler tarafndan mayalanacak demektir.
FODMAP lara hassas olan kiilerde gaz, ikinlik, san ve/veya ishal olabilir. Yksek
fruktoz, laktoz,fruktanlar, galaktanlar ve poliollar olanlar yiyecekler snrl tketilerek,
ikayetler dk FODMAP diyeti ile azaltabilir. Dk FORMAP diyeti irritable bowel
syndrome (IBS) hastalarnda sklkla kullanlr. Diyet ayni ikayetleri gsteren dier
sindirim dzensizlikleri olan (IBD- kron) inflammatory bowel disease hastalar iinde
kullanlr.
Bu diyet yksek lifli ve yksek FODMAP l bir takm rnlere de snrlama
getirmektedir. (Fasulye, meyveler, sebzeler ve tm tahllar vs. da bulunan lif
karmak karbonhidratlarn birleimi olup vcut tarafnda kolaylkla
sindirilememektedir

2
Dk FODMAP l Gda seenekleri

Gda Grubu

Yenmesi gereken Gdalar

Snrl yenecek Gdalar

Krmz Etler,
Kmes hayvanlar,
Balklar,
Yumurtalar

Sr eti, tavuk, konserve

Ton bal,yumurtalar,
yumurta beyaz,balk, kuzu
eti, domuz eti, kabuklu
deniz rnleri, hindi eti,
Souk hazr et rnleri.

Yksek miktarda FODMAP

meyveleri sosu veya
HFCS ile hazrlanan
gdalar.

St rnleri

Laktozsuz st rnleri, az
miktarda yars eritme
peynir yars sert peynir
(cedar, parmesan,
mozerella, ve dondurulmu
meyval rnler.)

Et ve St rnlerinin
Alternatifleri

Badem st, pirin st,

dondurma, kuru yemiler,
kuru yemi kremalar

Tahllar

Glutensiz rnler/unlar,
ekmek eitleri,
scak/souk tahl rnleri
(msr gevrekleri, erioslar,
pirin unu ile yaplan
gdalar, msr unu lapas,
yulaf unu rnleri,
Krakerler, in usul ev
makarnas, makarnalar,
Tuzlu pasta rnleri,
lavalar, wafllar

Yayk ayran, ukulata, lor,

dondurma, sade yap/
peynirli soslar, st( inek,
koyun vekei st),
Tatlandrlm konsantre
st, st tozu, yumuak
peynirler (Fransz brie
talyan ricotta), Mekska
kremas, Krem anti,
yourt.
Hindistan cevizi st,
Hindistan cevizi kremas,
faslyeler, brlceler,
humus, ercimekler, Antep
fst, soya fasulyesi
rnleri.
Yumru kkler, inulin, HFCS
li tahllar veya rnleri ,
(yabani buday rnleri,
horasan buday,
Kavuzlu buday), buday
unlar: brom ve durum
buday ilave edilmi un,
undan yaplm lavalar,
avdar unu rnleri.

Fruits

Muz, ilek, ahududu

kavunlar, zm, greyfrut
kivi, kumkuat, limon,
misket limonu, mandalin,
portakal, arkfelek
meyvesi, ananas, Ravent,
eftali, mandalin

Avakado, elmalar, elma

presi, kays, hurmalar,
konserve meyveler, Kiraz,
Kurutulmu meyveler,
guava, lii, mango,
eftali /nektarin, armutlar,
papaya, erik, erik kurusu,
Trabzon hurmas, karpuz

Sebzeler

Bambu filizleri, dolmalk

biber, in lahanas,
salatalk, havu, kereviz,
msr, patlcan, marul, yeil
yapra yenen sebzeler,
kabak, patates, bal
kaba, tatl patates, k
kaba, domates ve talyan
kaba

Enginar, kukonmaz,
prasa, krmz pancar,
brokoli, Brksel lahanas,
lahana, karnabahar,
rezene, yeil fasulye,
mantar, bamya, bezelye,
yaz kabaklar

Tatllar

Msaade edilen rnlerin

herhangi biri ile yaplanlar

Beverages

Dk FODMAP li meyve/
sebze sular(her seferinde
bardak) kahve, ay.

FHFCS ile yaplan veya

snrl tketilecek sdalar ile
yaplanlar.
HFCS li yksek FODMAP
l meyve/sebze sular,
meyva suyu aroma katkl
araplar, (sherry, port)

Terbiyeler, Soslar

Baharatlarn ve yemee tat

vermek iin kullanlan otlar,
et/tavuk suyu orbalar,
tereya, yeil soan, yeil
sarmsak, keten tohumu,
sarmsakl ya, sarmsak
tozu, zeytin, margarin,
mayanonez, soan tozu,
zeytin ya, biber, tuz,
eker, aka aa erbeti
HFCS ilavesiz, hardal,
dk FODMAP salata
terbiyesi, soya sosu,
marina sosu, az miktar
sirke, balzamik sirke

HFCS, sabr otu, utni,

sarmsak, bal, reel, jle,
melas, soan, eki/tatl
turular,yksek FODMAP l
meyve/sebze soslar,
yksek FODMAP l salata
soslar, Suni tatlandrclar:
sorbitol, mannitol, isomalt,
ksilitol (lolipop, sakz,
naneli ekerler)

Dk FODMAP diyeti iin tavsiyeler:

Bu diyete 6 hafta devam ediniz. Eski dnemlerdeki diyete dnmek iin,
daha sonra her seferinde yksek FODMAP l gdalardan bir adedini, az bir
miktarda ilave ederek ikayetlerizi tetiklediini belirleyiniz. Snrl
yenecek gdalar ikayetlerinizi tetikleyecektir.
Gdalarn etiketlerini okuyunuz. Yksek FODMAP l meyveler,HFCS, bal,
inulin, buday rnleri, soya vs. gibi, yksek FODMAP l gdalardan uzak
durunuz. Buna ramen dk FODMAP li gdalara sadece bir adet yksek
FODMAP li gday ilave edin.
Glutensiz rnleri tercih ediniz. Oysa FODMAP odakl bir diyet
uyguladmzdan dolay %100 glutensiz diyet uygulamanza gerek yoktur.
Dk FODMAP li glutensiz rnler arayn rnein patates, kuinoa, prin,
msr gibi. Glutensiz fakat yksek FODMAP l gdalardan uzak durun.
Dk FODMAP l meyveler/sebzeler ve yksek lifli/dk FPDMAP l
gdalar yediiniz zaman ikayetleriniz oluyorsa, n miktarlarn bir
kepe ile snrlaynz.ikayetler ok miktarda dk FODMAP l veya lifli
gday yemenizden kaynaklanmaktadr.
Dk FODMAP yemekleri ve Ara n hakknda fikirler.
Low FODMAP Meals and Snack Ideas
1. Glutensiz waffle ile ceviz, yaban mersini suyu,HFCS siz aka aa erbeti
2. edar peyniri, spanak ve tatl biberli rplm yumurta.
3. Yulaf ezmesi, bademli ve kahve ekerle hazrlanr, zerine muz koyulur.
4. Dondurulmu meyve suyu, laktozsuz vanilyal yourt, ilek ile blendrda
kartrlarak hazrlanr.
5.Tavuk etli, domates ve spanakl pirin makarnas zeri pesto soslu.
6. Tavuklu salata, marul, tavuk eti, tatl yeil dolmalk biber, salatalk karm
balzamik sirke soslu.
7. Hindi etli glutensiz lava drm, hindi eti dilimi, marul, domates, cedar peyniri
dilimi, mayonez ve hardal.
8. Glutensiz ekmekin zerine, salam ve edar peyniri moyonez ve hardal.
9. Msr veya glutensiz lavan iine edar peynirli.
10. sr eti ve msaade edilen sebzeler ile orba hazrlanmas
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

Digestive Health Center

Nutrition Services
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)
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 Limit

Meats,
Poultry Fish,
Eggs

beef, chicken, canned

tuna, eggs,egg whites,
fish, lamb, pork, shellfish,
turkey, cold cuts
lactose free dairy, small
amounts of:
cream cheese, half and
half, hard
cheeses (cheddar, colby,
parmesan,
swiss), mozzarella,
sherbet

foods made with high

FODMAP fruit
sauces or with HFCS

Meat, NonDairyAlternatives

almond milk, rice milk, rice

milk ice
cream, nuts, nut butters,
seeds

coconut milk, coconut

cream,
beans, black eyed peas,
hummus,
lentils, pistachios, soy
products

Grains

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, waffles

chicory 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, rye

Dairy

buttermilk, 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, yogurt

Fruits

bananas, berries,
cantaloupe,
grapes, grapefruit,
honeydew, kiwi,
kumquat, lemon, lime,
mandarin,
orange, passion fruit,
pineapple,
rhubarb, tangerine

avocado, apples,
applesauce,
apricots, dates, canned
fruit,
cherries, dried fruits, figs,
guava,
lychee, mango, nectarines,
pears,
papaya, peaches, plums,
prunes,
persimmon, watermelon

Vegetables

bamboo shoots, bell

peppers, bok
choy, cucumbers, carrots,
celery,
corn, eggplant, lettuce,
leafy greens
pumpkin, potatoes,
squash, yams,
(butternut, winter),
tomatoes, zucchini

artichokes, asparagus,
beets, leeks,
broccoli, brussel sprouts,
cabbage,
cauliflower, fennel, green
beans,
mushrooms, okra, snow
peas,
summer squash

Desserts

any made with allowed

foods any with HFCS or

made with foods
to limit

Beverages

low FODMAP
fruit/vegetable juices
(limit to cup at a time),
coffee, tea

any with HFCS high

FODMAP
fruit/vegetable juices,
fortified wines
(sherry, port)

Seasonings,
Condiments

most 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 vinegar

HFCS, 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 cup per meal ( 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