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.
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 and low-FODMAP requires an overlap of the two lists.
- Oligos (fructans & galacto-oligodsacharides);
- Polyols (sorbitol & mannitol); and
A breath test can determine if malabsorption of fructose, sorbitol & lactose is present in an individual, but apparently all humans malabsorb fructans, galacto-oligodsacharides and mannitol.
Most people don’t require a low-FODMAP AIP diet to reach their health goals. The AIP or paleo diet is amply sufficient for most.
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 years of debilitating pharmaceutical treatments.
He switched to a low-FODMAP version of the AIP about a month in, after he found many of the higher FODMAP foods to be difficult to digest.
Read subsequent FODMAP-related posts here.
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 and 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 and I’ve adjusted these to the names I'm accustomed to.
Protein & Fat
- All meat, poultry, fish and seafood are AIP and low-FODMAP
- Omit all industrial oils and dairy fats on the AIP
FODMAPs are carbohydrates
The following vegetables are low-FODMAP:
- 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 (keep fruit intake low on the AIP. The following are all fresh, not dried or juice):
- Dragon Fruit
- Honeydew melon
Foods that are AIP-friendly and 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)
Condiments and seasonings:
- Balsamic Vinegar
- Coconut aminos
- Herbs (leafy, fresh or dried)
Some AIP-friendly low-FODMAP recipes:
- Victorious Offal Muffins (low-FODMAP variation);
- Carrot~Tarragon Bisque;
- Spanokopita Pie;
- Sunday 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);
- Rhubarb-Ginger-glazed Bok Choy with Bacon;
- Strawberry-Rhubarb Ice Cream Sandwiches;
- Pontefract Cakes;
- 15 AIP friendly low-FODMAP breakfasts.
The Paleo AIP Instant Pot Cookbook
The Paleo AIP Instant Pot Cookbook includes over 140 recipes by 37 Paleo AIP food bloggers, including me. 79 of them can be adapted to be low-FODMAP (and yes, I did the adaptations section).
I had never used a pressure cooker before, but the Instant Pot makes pressure cooking effortless and completely non-intimidating.
In the early days of my healing protocol lifestyle, bone broth used to require 2-3 days in the slow cooker. And I had to plan my whole day around cooking. No more. The Instant Pot reduces cooking to minutes.
The results are better and I have more time for my life.