FODMAP Foods: Cause Problems for Some People

What are FODMAP Foods?

FODMAP foods include all fruits, vegetables, dairy, grains, pulses, beans and sweeteners with a high amount of fructans, polyols, lactose, fructose and galactans.

FODMAP’s are carbohydrates foods. If IBS, Metabolic Syndrome and other digestive disorders are caused by carbohydrate intolerance then it makes sense that these foods could be a problem.

A lot FODMAP foods are already taken out of the Alkaline Paleo diet but some – like cauliflower, broccoli, onions, garlic and avocados I was eating a lot of.  This is because I thought they were so good for me bu one person’s good food can be a real problem for another.

What’s Wrong with These Foods?

Nothing really, it’s just for some they are.

I don’t really know I became sensitive to FODMAP foods but I have removed them from my diet and  it has made a big difference to my gut and constipation problems.

Constipation and Stomach Pain

I have had constipation for the last year actually almost 2 years!  This is hard to admit because I couldn’t even really admit it to myself.

I  tried  including large amounts of water, doesn’t make one iota of difference, ascorbic acid (vitamin C), works well to keep stools soft, and Magnesium, too hard on the bowels.  I did not use fiber , except of course from my usual vegetables,  as I believe a lack of fiber is not the cause of constipation. I had used psyillum fiber before with my IBS symptoms and I knew it didn’t work.

Besides one very good example of a fiber free diet with no constipation problems is the Eskimos natural diet.

For most of this time the constipation had merely been inconvenient with no real discomfort until recently.  The painful stomach then started again and this is when I really had to face up to what was happening.

The Initial Honeymoon Had Ended


I guess that by taking out some on the biggest contributors of FODMAP’s, like fruit and grains, my body had a bit of a romance and I my bowels worked well for a time.  But like all romances – it ended.

Wheat is Very High in Fructans

By far the largest source of fructans in the Western diet is wheat. It accounts for 70% of fructans intake. The second biggest source is onions, followed by garlic and unripe bananas. Fructans can be added in your food or supplements and are recognized with the names “inulin” or “FOS”

Will This Be Forever?

I really don’t think so.  I just think until the gut is healed then for some they need to be removed.
If you are having problems with constipation and a painful stomach I urge you to try taking out these FODMAP foods.

Lack of Weight Loss for Some – Could FODMAP’s Be the Answer?

There was one other thing that I noticed completely disappeared with discontinuing FODMAP foods.  My little belly which had started to become rounder disappeared within  a week or so of omitting these foods.  FODMAP food sensitivity could be the reason why some people find it so hard to lose weight on the ordinary Alkaline Paleo or just Paleo diet.  I have observed that many find they start to lose weight in earnest when all food sensitivities are removed from the diet.

There is No Way to Completely Rid the Diet of FODMAP’s and That’s OK

The list of the Alkaline Paleo FODMAP foods at the end of this page can be eaten very sparingly as you can get away with small bits here and there.

Alkaline Paleo Diet low-FODMAP Food List – This list is by no means inclusive as there is no substantive testing done on all foods yet.

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Bamboo shoots

Bean sprouts

Capsicums *nightshade family member

Bok choy



Cherry tomatoes *nightshade family member


Choy Sum


Eggplant *nightshade family member



Green beans


Lettuce- (can be troublesome for some)



Pickled cucumber- homemade

Seaweed, nori


Spring onion – (green part only)


Squash – (can be troublesome for some)

Tomatoes  *nightshade family member


Zucchini (can be troublesome some)

*nightshades can contribute to arthritis, migraines, digestive problems and appendicitis in some.  Potatoes are one of the worst offenders but are eliminated from the Alkaline Paleo diet already.



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Fish and Seafood


Bacon (without additives such as high fructose corn syrup)


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Coconut oil


Olive oil

Homemade mayonnaise (see my recipe)


Garlic-infused oil (soak the garlic in the oil; see recipe below)

Salt – Celtic or Himalayan

Pepper- any colour

Herbs – fresh and dried such as coriander, basil, lemongrass, mint, oregano etc


Spices – such as turmeric, (avoid blends that may contain onion/garlic powder)

Cayenne *nightshade family member

Paprika *nightshade family member

Vinegar (apple cider)

Asafoetida powder (tastes similar to onion; for onion-free, low-FODMAP recipes!)

Sun-dried tomatoes *nightshade family member

*nightshades can contribute to arthritis, migraines and appendicitis in some.


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Green Tea

Homemade bone broth

Dry wines (alcohol is a irritant so only occasionally)

Decaf Coffee

Coconut milk –homemade (limit to small amounts)



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Avocado (polyol)

Beetroot (fructans)

Broccoli (fructans)

Brussels sprouts (fructans)

Butternut pumpkin (fructans)

Cauliflower (polyol)

Celery (polyol)

Fennel bulb (fructans)

Green peas (fructans)

Mushrooms (polyol)

Sauerkraut (fructans)

Artichoke – Globe & Jerusalem (fructose)

Asparagus (fructose)

Cabbage (fructans)

Garlic (fructans)

Jerusalem artichoke (fructans)

Leeks (fructans)

Mushrooms (polyols)

Okra (fructans)

Onions (fructans)

Peas (fructans)

Shallot (fructans)

Snow peas (fructans, polyols)

Raddichio (fructans)

Tomato sauces & paste (fructose & fructans)

Teas with unsafe fruits

Dandelion Coffee/Tea

All sweeteners except for Stevia

Stock cubes- hidden FODMAP ingredients

Nuts – particularly not Pistachios and Cashews.  


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This recipe makes it possible to still have the Garlic flavour without the stomach problems!

1/2 cup olive oil or coconut oil or a mix of the two.

3 large cloves of garlic, wash, peeled and slightly crushed

Pour  oil into a small, heavy saucepan. Add the slightly crushed garlic. Warm oil until small bubbles rise vigorously from the garlic. Remove from heat. Garlic will continue to cool. Allow the garlic and oil to cool for a few minutes, then pour them into a freshly washed glass jar with a lid. Store in the refrigerator for up to a week. Remove the garlic before using the oil. Olive & Coconut oil will sometimes get a little cloudy or solidify when it is refrigerated, but it will quickly melt back to its familiar form when you remove a spoonful. Use this as a cooking or flavoring oil to modify any recipe in your collection that calls for garlic.