I was confused about FODMAPs as there is so much contradictory information about FODMAPs online. But I just received my low-FODMAP booklet from the Monash University in Australia and things are clearer (but not yet completely unambiguous).
Monash U also has a FODMAP app, but I hate phones & use my mobile exclusively for texting my teenaged children (they are surprisingly forthcoming by text even when monosyllabic in person), so I had to wait for my booklet to travel to Vancouver Island across the surface of the planet by post.
Low-FODMAP is an entirely distinct diet from the Autoimmune Protocol (AIP), which is a restricted Paleo diet, so finding foods that are AIP-friendly & low-FODMAP requires an overlap of the two lists.
FODMAPs include oligos (fructans & galacto-oligodsacharides), fructose, polyols (sorbitol & mannitol) & lactose. A breath test can determine if malabsorption of fructose, sorbitol & lactose is present in an individual, but apparently all humans malabsorb fructans, galacto-oligodsacharides & mannitol.
Many people don’t require a low-FODMAP AIP diet to reach their health goals. The AIP or Paleo diet is amply sufficient for most. I found healing with ordinary Paleo, but I wasn’t living with an Autoimmune condition. Another variant of the Paleo diet designed specifically for healing is the Wahl’s Protocol.
A brief recap
My husband Matthew, whose life was pretty much wrecked by multiple Autoimmune conditions, including Psoriatic Arthritis, started a experiment with the AIP three months ago, after trying lots of weird diets in his quest for health. He switched to a low-FODMAP version about a month in, after he found many of the higher FODMAP foods to be difficult to digest. He believes the low-FODMAP version continues to be appropriate for him at this time. I’m just along for the ride.
AIP low-FODMAP food list
The AIP excludes all grains, legumes (including soy), nuts, seeds (including seed spices), dairy, eggs, nightshades (potatoes, tomatoes, peppers, goji berries), and food additives.
The following list includes the AIP-legal foods tested by the Monash University & listed as low-FODMAP in the 4th edition of their handbook. Australian names for a number of foods are different than what we use in Canada & I’ve adjusted these to the names I’m accustomed to.
- All meat, poultry, fish & seafood are AIP & low-FODMAP (seek out pastured sources)
- Arugula (Rocket)
- Bok Choy
- Cabbage (not Savoy)
- Choy Sum
- Green beans
- Herbs (leafy, fresh or dried)
- Lettuce (including radicchio)
- Kabocha squash
- Rutabaga (swede)
- Water chestnuts
Fruit (low fruit intake on the AIP: fresh, not dried or juice)
- Dragon Fruit
- Honeydew melon
Condiments, fats & seasoning
- Balsamic Vinegar
- Coconut aminos
- Herbs (leafy, fresh or dried)
- Coconut Milk (homemade)
- Coconut oil
- Olive oil
- Animal fats
There are additional foods are AIP-friendly & low-FODMAP in very small quantities
- Beet roots (2 slices or less)
- Broccoli (1/2 cup or less)
- Brussels Sprouts (2 sprouts)
- Savoy Cabbage (1/2 cup)
- Celeriac (1/2 celeriac)
- Butternut squash (1/4 cup)
- Fennel bulb or leaves (1/2 cup)
- Kale (1 cup)
- Snow peas (5 pods)
- Spring onion or leeks (green part only)
- Avocado (1/8 or less)
- Dried, shredded coconut (1/4 cup or less)
(I remain a little confused about winter squashes. Kabocha squash is listed as low-FODMAP and Butternut squash as moderate, but I don’t know, for example, about spaghetti squash. I present all this information based on my current, evolving understanding of the AIP & FODMAPs…)
Some AIP-friendly low-FODMAP recipes:
- Lamb Muffins
- Cinnamon Beef Stew
- AIP Crisps
- Pot Pie
- Green Flatbread
- Soft Tacos with Beef & Balsamic Blueberries
- Hawai’ian Pizza
- Zucchini Canoes (exclude the mushrooms for a low-FODMAP variation. Add spinach, instead.)
- Cabbage Bacon (When I wrote this, I was under the impression that cabbage was higher in FODMAPs: I guess it isn’t!)
- Rhubarb-Ginger-glazed Bok Choy with Bacon
- Strawberry-Rhubarb Ice Cream Sandwiches
- 15 AIP friendly low-FODMAP breakfasts