So seeing as low FODMAP is still quite a new concept, there is of course a whole lot of conflicting info out there. For instance, it seems every Dietician I’ve come across is using a different reference list. As such, now I’ve begun to wonder if some of the foods I’ve been avoiding could possibly be okay. Or vice versa.
For instance, some foods I’ve seen in both ‘no no’ and ‘allowed’ lists include:
- beer (some would argue that yes, this is a food)
- coconut milk/cream
- coconut flesh
- sweet potato
Now, tofu and beer I’ve cleared. Some lovely person on the IBS forums confirmed that the fermenting process removes the sugars, therefore removes the FODMAPs. Kate Scarlata also cleared this up too. So, yay.
Broccoli I’ve eaten the last two nights and haven’t noticed any difference. So, double yay.
Coconut milk and cream, I assumed they contained lactose. But from my Googling, it seems the lactose is only found in mammal milk. BUT, coconut flesh does contain fructose, approx 0.5g per 100g. So, bugger all. Not sure what the ratio of fructose:glucose is, but I think this one is gonna go in the ‘test individual tolerance’ list, like the green part of spring onions. Coconut is a pretty big staple in the paleo diet for its natural sweetness, so I’ve found a tonne of coconut related recipes in the last few weeks browsing paleo related blogs. Time to experiment!
(Also, I cheated a bit today and had a super tasty Spicy Beef Laksa from Happy Chef in Chinatown. Main ingredient coconut milk! The only difference I’ve noticed since has been a bit of extra gassiness, but quite minor. So I’m adding it to my ‘sometimes’ foods. This particular Laksa was so effing amazing that it is ENTIRELY worth it.)
Pumpkin, I mainly found as a ‘no no’ food on American based lists. I enquired with Kate Scarlata, and she informed me that butternut pumpkin should be limited to half a cup. But our regular pumpkins (kent and jap) are fine. US style big, orange pumpkins are a mannitol source, so should be avoided.
Sweet potato, I’ve heard some whispers on the IBS forums about new research showing that my dear, beloved sweet potato could now be a problem food. I haven’t heard any official word from Monash yet, but FODMAP’ers should be cautious. I’ve personally never had a noticeable reaction from sweet P.
If anyone else has any further info on any of the above stuff I’ve blathered about, feel free to comment! Full disclaimer: I’ve had a few glasses of wine tonight.
Edit: fixed up a few references that I forgot last night! Damn you, wine.