I have fructose malabsorption and follow the low-FODMAP diet. What can I eat?

Hey Pickles!

I understand how you feel...I have and am still going through FODMAPS to an extent!  

I initially felt annoyed because I LOVE chickpeas and beans but when I tested if I in fact had FODMAPS by eating them I realised it wasn't worth the pain!!

So my survival tips! You already know a bit about it so you would know that there are no hard and fast rules with respect to charts that reflect what each individual can and cannot stomach!
For me some things have been true to the chart and for others not so true, so it is very individual.

Fruit
I know you said you don't eat fruit but I have found banana's, mandarin, cantelpoupe and kiwi fruit are great.

Grains
Quinoa, Rice, Millet

I already avoided gluten and those on a FODMAP diet should do the same - I buy rice pasta, rice or corn lasagne sheets, freedom food breakfast cereals - also being vegan I have rice,oat or soy milk.  Dairy is bad for FODMAP people as well due to lactose content.

Beans/Legumes/Protein
Cannelini beans ( canned safeway, washed well and boiled for a few minutes)
green lentils/ very small amount of red lentils only.
Tofu
Tempeh - the smoked varieties are amazing (avail at vic market, healthfood stores)

FODMAP people can have garlic infused oil - so you get the flavour without having to process the garlic in the gut.

I have found this helpful - http://blog.katescarlata.com/wp-content/uploads/2013/06/Final-Vegan-Menu-Planning-July-2013.pdf

http://ibsvegan.wordpress.com/

http://www.sharonpalmer.com/post.php?s=2013-11-17-managing-ibs-while-adhering-to-a-vegan-diet

I hope this information is helpful.  My naturopath explained to me that with most foods it is the amount of FODMAP foods in the stomach at any one given time. So small amounts of one FODMAP food can be OK for some, it is up to us to guage this and test it out.... I am a testament to this.. I am SO SO Happy to report that after 6 months on a FODMAP diet I can now have small amounts of garlic, coconut milk and onion in my diet, my gut is starting to recover and I do not have adverse reactions to this!!

Any questions I would be happy to try and answer - it can feel daunting at first but it is worth the hard work - you learn so much about food and what makes your tummy happy and what doesn't!

Oh and the all important... VEGGIES!!!

Eggplant
Carrot
Zuccini
Kale
chinese greens - bok choy, pak choy, Chinese Spinach
Butter nut squash
Potatoes
Cherry tomatoes

Dominate my fridge and make my stomach happy

Thank you for your thorough reply!

I didn't know I could eat cannelloni beans, I'll give them a try. I use garlic infused olive oil, that was an exciting find I must say.

Quinoa is a big one I think, protein is really my major concern. My veges are limited to a lot of greens, which is very healthy and not the worst restriction

So glad you've figured it all out from the sounds of it. When I perform the diagnostic tests for fructose malabsorption at work most patients have no idea about different sugars and carbohydrates.

I have plenty of spinach, tomatoes, cucumber, carrot, capsicum, broccoli, green beans, bok choy, and sugarsnap peas.

For onion I substitute spring onion (the green part only) and chives.

Thanks again for the encouragement. Again I spoke to a patient at work diagnosed with fructose malabsorption and they expressed concerns about being vegetarian, what could they eat? I had no idea, I expect they went to a dietician. Really got me thinking.

I think my friend is on this diet, she lives on chia puddings! Unless i'm totally confused

I had never heard of FODMAP, until the girl I work next to who has IBS mentioned it last week.  

So being inquisitive I looked up what it is. Here are some links I found which might be of use to you?

http://fodmapdietrecipes.blogspot.com.au/2013/11/fodmap-diet-for-vegetarians-and-vegans.html

http://www.cassandraforsythe.com/blog/complete+fodmap+list+for+a+happy+gut

http://www.veganforum.com/forums/showthread.php?30575-Vegan-low-FODMAP-meal-ideas

Best wishes.

It's hard to do low fodmap vegetarian and even harder vegan. Some people have to avoid soy also which is even harder!

I had to do it as an elimination diet and I ate a lot of lettuce salad (with cucumber and I think the nuts that are okay) as well as lots of strawberry and rockmelon. There are some bars that are low fodmap. I think the "fruit free bars". Also some veggie products, rice, some cereals, I think oats too. There are gluten-free products which are too. Sorry I've forgotten all the rules so I don't want to give you bad advice, but I hope that helps some.