Learn more about Low FODMAP - Introduction to the diet method.

"Low FODMAP" - What is behind this diet? Low FODMAP is not a diet in the classic sense, but a special nutritional concept that helps people treat food intolerances and chronic gastrointestinal problems.


FODMAP stands for fermentable oligo-, di-, monosaccharides and polyols. But, what does that mean? Basically, they are different groups of carbohydrates that are found in many foods. Low FODMAP foods are those that contain less FODMAP and are therefore easy to digest. The low FODMAP diet is a good way to relieve irritable bowel symptoms, for example.

  • Oligosaccharides means multiple sugars. However, FODMAP does not refer to all polysaccharides, but to certain indigestible polysaccharides that are found in particularly high concentrations in legumes such as beans, peas and lentils.
  • Disaccharides (double sugars) refers primarily to lactose, which is found in a wide variety of dairy products. These include not only milk, but also yogurt, cottage cheese, condensed milk, cream, cheese preparations and others. Another disaccharide is sucrose. Sucrose is the main component of most household sugars, whether white or brown, such as granulated sugar, powdered sugar, refined sugar, cane sugar, whole cane sugar. Coconut blossom sugar also consists mainly of sucrose.
  • Monosaccharides in the FODMAP context means the simple sugar fructose (fruit sugar). Fructose is a component of sucrose in most industrially produced foods. In the USA and Central American countries, pure fructose plays a central role as a sweetener. Its use is also becoming increasingly popular in Europe, as fructose has a higher sweetening power and is therefore less expensive than sucrose (table sugar) or glucose (dextrose). Fructose is also present in high concentrations in many fruits, such as apples.
  • Polyols are sugar alcohols found in many diet foods and other sugar-free foods and convenience foods. The most common polyols are sorbitol and maltitol. Polyols are used primarily for calorie reduction or as humectants. Products sweetened with polyols such as maltitol or sorbitol must carry a warning: "may have a laxative effect if consumed in excess."

In many people, the small intestine is unable to absorb all these carbohydrates and make them available to the body as nutrients. The reasons for this vary. Some sufferers lack transport molecules (as in the case of fructose malabsorption), others lack enzymes for the absorption of nutrients (as in the case of lactose intolerance). Polyols such as sorbitol or mannitol are intentionally manufactured so that they cannot be absorbed.

The result is the same: Instead of being processed in the small intestine, the carbohydrates enter the large intestine where they are broken down by bacteria. This fermentation process produces gases that are responsible for the flatulence (with or without bloated belly). In addition, during this fermentation process, residual substances are produced that attract or bind water. This can lead to altered bowel movements, such as constipation or diarrhea - the very complaints that many people with food intolerance suffer from.

At Frusano, we focus on the joy of eating. Our advanced Low FODMAP products ensure that you can eat tolerably and also enjoyably - without any worries. We offer you valuable support to change your diet to Low FODMAP foods, so you can experience a new sense of health and freedom.

In another article, we would like to introduce you to the Low FODMAP diet in more detail. We will explain the three phases of this diet and provide other useful information.

What is the science behind Low FODMAP?

The FODMAP approach was developed by the research team of Dr. Peter Gibson and Dr. Sue Shepherd to relieve the symptoms of IBS, which stands for Irritable Bowel Syndrome. They found that reducing the intake of FODMAPs can help the uncomfortable symptoms in IBS patients. Although the research is limited to IBS, the findings may also be useful for people with other gastrointestinal disorders. Most people who follow the low-FODMAP diet report a significant reduction in their symptoms of reflux, bloating, belching, cramping, and constipation.

Although FODMAPs are not always the cause of gastrointestinal disorders, avoiding them can often help relieve symptoms. It can be difficult to switch to a low-FODMAP diet because FODMAPs are found in many foods. Fortunately, Frusano offers many delicious and healthy products as well as recipes that you can include in your diet plan. Now in the Frusano Webshop.

Low FODMAP - the right way to eat?

Low FODMAP diet is well known among people with food intolerance, especially in Australia, the USA and the UK. For a while now, this diet has also become more and more important in Europe and is recommended by many doctors and nutritionists. sufferers are left with the option of changing their diet. The concept was built on experiences that people with lactose intolerance and fructose malabsorption as well as people with irritable bowel syndrome have made.

A FODMAP reduced diet, also known as a low FODMAP diet, involves avoiding lactose, fructose, sugar substitutes and certain multiple sugars. By following this diet, you can support the digestive system and relieve irritable bowel symptoms.

At Frusano we know how hard it can be to change your diet, which is why we offer a selection of delicious low FODMAP products to make the diet change easier for you. Our products are easy and convenient to order directly to your home, from most countries around the world. Try it out and be excited about new recipe ideas, products and inspirations that will help you to successfully manage the low FODMAP diet. Check out our Frusano offers!

What is essential to consider when switching to a low FODMAP diet?

To ensure effective treatment of digestive problems, it is essential to carefully rule out possible organic diseases. If there are indications of food intolerances, intolerances or allergies, it is advisable to take the appropriate measures. Low FODMAP foods can be an effective support in the treatment of intolerances.

People with irritable bowel symptoms, as well as those affected by lactose and/or fructose intolerance, confirm an improvement in symptoms when following the Low FODMAP diet. In particular, in cases where no improvement could be achieved by abstaining from lactose and/or fructose-containing foods alone.

Humans, who suffer from inflammatory intestine illnesses such as Morbus Crohn, could make positive experiences with the help of the Low FODMAP nutrition. In order to stand with the conversion supportively to the side, Frusano offers numerous solutions.

On the way to a Low FODMAP life-style - preparation and first steps

An important step before starting the Low FODMAP diet is to identify the right foods to eat. FODMAP tables or FODMAP lists,which give an overview of all foods with low FODMAP content, are particularly suitable for this purpose.

A Low FODMAP Diet list is always only so completely, how it covers the individual requirements of the concerning. It is continuously shown that it almost always depends on the amount of food consumed or on its processing or preparation. Depending on the tolerance threshold and reactions, the tolerable amounts of cereals, for example, are to be determined individually.

The Low FODMAP food plan

A low FODMAP food plan is an important element when it comes to eating healthy with a food intolerance. This plan helps reduce the amount of fermentable carbohydrates (FODMAP's) in a diet, contrasting high and low FODMAP foods. This is to help find alternatives (green side) or avoid certain foods (red side). In the simple version of the Low FODMAP diet, one tries to avoid or reduce as many foods from the red side and replace them with alternatives on the green side. 

Food group FODMAP-rich foods Low FODMAP foods
Vegetables Artichoke, asparagus, cauliflower, garlic, green peas, mushrooms, onion, snow peas.
Aubergine, green beans, pak choy, green bell pepper, carrot, cucumber, lettuce, potato, courgette
Fruits Apples, apple juice, cherries, dried fruits, mango, nectarines, peaches, pears, plums, watermelons melon, kiwi (green), tangerine, orange, pineapple
Milk & Alternatives Cow's milk, custard, condensed milk, ice cream, soy milk (from whole soybeans), sweetened condensed milk, yogurt Almond milk, brie/camembert cheese, sheep's milk cheese, hard cheese, lactose-free milk, soy milk (made from soy protein)
Protein sources Most legumes, some marinated meats/poultry/seafood, some processed meats Eggs, firm tofu, plain cooked meat/poultry/seafood, tempeh
Bread & cereal Wheat/rye/barley based breads, breakfast cereals, cookies and snack products Cornflakes, oatmeal, quinoa flakes, quinoa/rice/corn noodles, rice cakes (natural), sourdough spelt bread, wheat/rye/barley-based breads
Sugar, sweeteners and confectionery High fructose corn syrup, honey, sugar-free confectionery Dark chocolate, maple syrup, rice malt syrup
Nuts & Seeds Cashew nuts, pistachios Macadamia, peanuts, pumpkin seeds/pepitas, walnuts
Source: "Monash University", FODMAP list, https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/

It is very important to know the nutritional values and FODMAP contents of each food group. In addition to FODMAP tables and lists, there is also the paid app "Monash University FODMAP diet," which makes shopping easier. With it, you can quickly and easily find out which foods are tolerated and which are not. In this way, one can ensure that one only eats foods with low FODMAP content.

android app   app store

The goal is not to use low FODMAP foods for life, but to individually adjust the specific amounts of FODMAP-containing foods to personal tolerance after a period of time. However, since the low FODMAP diet is very strict, you should be accompanied by qualified nutritional counseling.

"The path to health leads through the kitchen, not the pharmacy." 

Sebastian Kneipp

FODMAP content in bread

The FODMAP content in bread can vary greatly depending on the manufacturing process. The amount of yeast used, as well as the amount of time the yeast is given during the dough process, significantly affects the FODMAP levels in bread. The more yeast and more time to develop in the dough, the lower the FODMAP content of the finished bread - this is not surprising, since FODMAPs are sugar components that serve as nutrients for yeast cultures. The use of sourdough and appropriate selection of sourdough yeasts can also help reduce the FODMAP content of a loaf.

To ensure you enjoy high-quality bread, they should check the ingredient list and choose a bakery that invests time in the dough process. At Frusano, we are committed to this approach and offer you well-made bread that meets these criteria. With carefully selected ingredients and special attention to dough management, we ensure that you enjoy the best bread possible.

What other benefits does Low FODMAP offer?

The Low FODMAP eating style can offer many benefits. First and foremost, it is a healthy eating style that relieves indigestion and reduces symptoms of food intolerance. Low FODMAP is a diet that excludes foods that are high in FODMAP. 

But Low FODMAP is not only a healthy eating style, it can also be psychologically relieving. This is because digestive disorders are often related to high levels of stress and anxiety. Low FODMAP can help alleviate the symptoms of anxiety disorders. In addition, it relies on foods that contain many nutrients that are necessary for a healthy well-being. In short, the Low FODMAP diet offers many benefits beyond short-term discomfort relief.

The Low FODMAP products from Frusano are fructose and lactose free, free of sugar substitutes and free of indigestible polysaccharides. Thus free from exactly the food groups, which are known under the intolerance FODMAP. The Frusano products are in terms of their ingredients even far below the low FODMAP limits, they exceed especially in terms of sucrose and fructose free and glucose excess the low FODMAP standards by far.

If you have any further questions about our Low FODMAP products, please do not hesitate to contact us! Learn more about our Low FODMAP products here and start your journey to a better quality of life.

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