What are FODMAPS?

“FODMAP” is the acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, a group of short-chain carbohydrates and sugar alcohols (polyols). These nutrients are ubiquitous in the diet.

 

The key FODMAPs are:

  • Oligosaccharides – such as fructans/ fructo-oligosaccharides (found in grains and vegetables) and galactans/galacto-oligosaccharides (found in legumes).
  • Disaccharides – such as lactose (found in milk).
  • Monosaccharides – such as fructose (found in fruit).
  • Polyols – such as sorbitol (found in sweetened products).

 

WHAT EFFECT DO FODMAPS HAVE IN THE DIGESTIVE SYSTEM?

Susceptible children can experience intestinal symptoms from ingestion of FODMAPs for a number of reasons:

  • ✅ The carbohydrates are not well absorbed into the body and remain in the digestive tract for longer periods.
  • ✅ FODMAPs draw water into the intestines, which can increase bowel motions and promote diarrhoea.
  • ✅ These carbohydrates can be metabolised by the bacteria that normally reside in the bowel, producing gas, bloating and wind.

 

To determine if FODMAPs might be contributing to your child’s symptoms, the most effective strategy is to eliminate all FODMAP-containing foods and observe their symptoms. To help with this process, download my free Food & Symptom Diary.

 

Following the elimination of all FODMAPs, the next step is to complete a systematic re-challenge one-by-one of each FODMAP to help determine the tolerable doses and types of FODMAPs for your child may be reacting to..

 

It is not generally recommended that your child should follow a low FODMAP diet for life; restricting dietary intake of a wide array of foods should generally be avoided if possible, to reduce the risk of nutrient deficiencies. FODMAPs are a normal part of the diet and have benefits for health, such as providing fibre and prebiotics for gastrointestinal health.

 

Foods to Avoid for a Low FODMAP Diet

Fructose

Fruits: apples, boysenberries, cherries (>3), figs, pears, nashi pears, peaches, mango, watermelon, tamarillo, tinned fruit, dried fruit, large serves of fruit.

Vegetables: asparagus, artichokes, sugar snap peas. Sweeteners: honey, fructose (>5.0 g daily*), high fructose corn syrup, agave.

Drinks: fruit juice, soft drinks sweetened with fructose, sparkling wine, dessert wine, ciders, rum

 

 

 

Fructans

Fruits: custard apples, nectarines, peaches, persimmon, rambutan, tamarillo, watermelon.

Vegetables: artichokes, asparagus, beetroot, brussel sprouts (>½ cup), broccoli (>½ cup), cabbage – savoy (>1 cup), chicory root, corn (>½ cob), fennel (>½ cup), garlic, leeks, okra, onions, peas (>1 ∕3 cup), radicchio lettuce, snow peas (>10), spring onion (white part).

Cereals: wheat, rye, barley products (bread, pasta, couscous, crackers, biscuits), inulin.

Nuts: cashews, pistachios, almonds 

 

 

 

Galactans

Legumes: all (chickpeas, lentils, dried/canned beans, baked beans, whole soy beans).

Drinks: soy milk.

 

 

 

Lactose

Milk: cow, goat and sheep.

Cheese: fresh (cottage, ricotta, cream cheese, mascarpone).

Other dairy products: yoghurt, ice cream, custard.

 

Polyols

Fruits: apples, apricots, avocado (>¼), blackberries, cherries (>3), longan (>10), lychees (>5), nashi pears, nectarines, pears, peaches, plums, prunes, watermelon.

Vegetables: cauliflower, celery (>1 stick), mushrooms, snow peas, sweet potato (>½ cup).

Sweeteners: sorbitol (420), mannitol (421), xylitol (967), maltitol (965), isomalt (953).

 

  • Naturopathy Can Help With the Following Childhood Conditions

    Fiona provides tailored health plans based on a multitude of factors relevant to your child’s symptomology (how they are feeling), pathology (how their body is responding), plus dietary and lifestyle factors.

    • ✅ Digestive complaints – constipation, diarrhoea, loose stools, pain or bloating
    • ✅ Allergies and allergic conditions – such as asthma, eczema or hayfever
    • ✅ Poor Immunity – recurring colds or ear infections
    • ✅ Skin Conditions – rashes, eczema, acne, pimples or allergic reactions
    • ✅ Moods – anxiety, depression or mood swings
    • ✅ Food Intolerances – identifying food reactions
    • ✅ Food Allergies – identifying food reactions
    • ✅ Growth and development issues – fussy eaters or nutritional malabsorption
    • ✅ Behavioural challenges – ADHD or others
    • ✅ Energy – poor energy or chronic fatigue
    • ✅ Picky Eaters – fussy eaters
    • ✅ Sleep – trouble falling asleep or staying asleep

    What happens in a children’s nutritionist consultation

    During your consultation, Fiona will seek information about your pregnancy, birth and post birth experiences. This will provide an integrated view to give a full picture of the foundations of your child’s health status. You can expect to leave your consultation with a thorough understanding of the potential contributing factors of the presenting symptoms. Fiona will provide you with a comprehensive treatment plan that incorporates possible herbal/nutritional medicine, dietary/lifestyle recommendations, recipes and handouts. Plus an overview of the consultation so you feel empowered to care for your child’s wellbeing with Fiona’s guidance. At The Children’s Naturopath, Fiona Stock an expert in childhood health, she understands children’s needs and considers working with kids and teens to be an absolute joy. She finds that children typically respond to naturopathic treatment very well – bouncing back to good health in no time.  And she treasures the opportunity she has to teach kids about their bodies and engage them in their health journey, setting them up with strong foundations and knowledge for life.

    Meet Children’s Nutritionist – Fiona Stock

    Fiona is skilled at getting to the heart of childhood health challenges – helping to initiate lasting change.

    Fiona Stock is a respected Paediatric Naturopath & Children’s Nutritionist with a career spanning over 23 years. Armed with an abundance of experience and a true desire to transform your child’s health, she’ll listen closely to understand the underlying causes of their troubling condition. Fiona gets to the heart of your child’s presenting symptoms by deciphering what their body is trying to tell you. She will suggest simple and specific changes as well as herbal or nutritional medicine where required to nurture and restore your child, so they can enjoy the good health they deserve. Deeply compassionate and highly skilled, either of the Naturopathic Consultation Options with Fiona is a wonderful investment in your child’s health. If you’ve tried everything and are yet to find solutions to your child’s health challenges – this could well be the path to take.

    This image has an empty alt attribute; its file name is fiona-253x300.jpg

    FIONA STOCK | PAEDIATRIC NATUROPATH & CHILDREN’S NUTRITIONIST

    • ✅Poor Immunity
    • ✅Poor Focus & Concentration
    • ✅ Behavioural Problems
    • ✅ ADHD
    • ✅ Depression
    • ✅ Anxiety
    • ✅ Food Allergies
    • ✅ Food Intolerances
    • ✅ Constipation
    • ✅ Diarrhoea
    • ✅ Irritable Bowel Syndrome (IBS)
    • ✅ Tummy Pain
    • ✅ Eczema
    • ✅ Asthma
    • ✅ Obesity
    • ✅ Auto-Immune Disease
    • ✅ Recurring Infections
    • ✅ Fussy Eaters
    • ✅ Sleep Issues
    • ✅ Plus many more…

    Online Learning | Children’s Health | Children’s Nutritionist

    Would you like a consultation with me at a fraction of the cost? My online learning classes are jam packed with more advice than I provide in a face-to-face appointment. It’s evidence-based naturopathic wisdom coupled with the latest scientific research on kids health I’ve successfully shared with clients over my 20+ year career.

    I’ve also included cheatsheets, checklists, nourishing recipes and 25 page book of class notes.

    You will learn:

    • ✅ Understand the cause if common childhood conditions (eczema, poor immunity, food allergies, food intolerances, poor focus & concentration, ADHD, behavioural problems).
    • ✅. Supporting immune function to help support allergic conditions.
    • ✅. Support optimal brain function.
    • ✅. Healthy Eating Plan – including portion size for each age-group.
    • ✅. Natural medicine recommendations,
    • ✅. Plus much more…

    Brisbane Child Naturopath | Children’s Naturopath Brisbane

    Adelaide Child Naturopath | Children’s Naturopath Adelaide

    Sydney Child Naturopath | Children’s Naturopath Sydney

    Perth Child Naturopath | Children’s Naturopath Perth

    Kids Nutritionist | Children’s Nutritionist | Baby Nutritionist