The low FODMAP diet chart as a first aid for digestive issues

The FODMAP diet is a type of diet in which the patients cut lactose, fructose, sugar replacements and certain types of multiple sugars from their way of eating.

However, a FODMAP diet chart is only as complete as it responds to the individual need of the affected patient. Often it shows that the amount that is consumed plays an important role. Lately, it has also been observed that the way of preparing foods is relevant as well. Bread being processed in a traditional way, meaning with a long time of kneading and letting the dough rise, is more likely to be tolerable. Some FODMAP-sensible patients can eat spelt and oats, others cannot. A similar reaction can be seen for fruits, vegetables, lettuce and nuts. The only correct way to find out what to eat and what to cut out is to try in which amount the food is tolerable or not.

Foods low in FODMAP are not unhealthy. They only trigger the symptoms if the colon was previously diseased or if there is a hereditary intolerance.

Eating low FODMAP throughout life is a symptom-oriented measure. “I cannot process this food; therefore, I do not eat it!” Who can live with such an attitude, can stay with it but should watch out to, nevertheless, consume all the nutrients needed — especially since FODMAP foods usually contain those nutrients needed in a high amount.

Frusano offers you many alternatives for a healthy and exciting FODMAP diet. When Ulf Hermann, the founder of Frusano, was diagnosed with a fructose malabsorption in February of 2005, he did not find a wide variation of fructose free foods. He did not want to cut healthy sweet products from his diet completely, though, therefore he founded Frusano. Since then, meaning even longer than FODMAP has been a term, Frusano produces low FODMAP foods which are an amazing choice for low FODMAP diets. All products are extremely under the low FODMAP standards regarding their sugar merits and ingredients.

The products of Frusano are sweetened with a fructose free glucose sirup which tastes even better and is much more healthy than pure glucose due to its taste of maltose.

Low FODMAP diet charts as a guidepost for more fun in life

The individual FODMAP diet chart is different for every patient with the typical symptoms of the digestive tract like flatulence or diarrhea.

In the following, we want to present to you the most important sources of FODMAPs:

  • Oligosaccharides are found in
    Garlic, leek, green onions, onions, asparagus, pulse, artichokes and black salsifies
  • Disaccharides are found in
    Lactose that is part of milk, yoghurt and cream cheese > Notice: hard cheese is usually lactose free!
  • Monosaccharides are found in
    Fructose that is part of fruits such as apples, figs, pears, dates, watermelon and other sweeteners like honey
    Dry fruits are extremely high in fructose!
  • Polyols are found in
    Sugar replacements like xylite, sorbitol
    Products sweetened with sugar replacements such as bubble gum and calory reduced drinks

Enjoy Frusano’s low FODMAP products in your diet


Typically, when changing your diet, there are three phases of change

  • Phase I
    In this phase, the so-called abstention phase, the patients restrict themselves for four up to six weeks from foods high in FODMAP. Their complaint should get better.
  • Phase II
    In this phase, the patients try to eat certain foods in order to determine which amounts they can consume without having complaints afterwards. It is recommended to try one food each week that is added to the usual diet two times per week. During this phase, there should be strict observations when complaints occur. Only with this way, FODMAP foods that trigger the complaints can be determined.
  • Phase III
    In this phase, the patient works out a low FODMAP diet with only a few restrictions that still ensure a diet with enough nutrients.

We all want to eat something sweet from time to time. That is why at Frusano.com you will find many products, from chocolate to jam and cakes, that are FODMAP-poor and definitely suitable for your personal nutrition!