FODMAP Content of Specific Foods
Among the foods you listed, several are high in FODMAPs and should be avoided during the elimination phase: raisins, barley bread, pistachios, hazelnuts, and most candies contain significant FODMAP content, while walnuts and chocolate can be consumed in controlled portions, and Sangak bread depends on its grain composition. 1, 2
High FODMAP Foods to Eliminate
Nuts
- Pistachios and hazelnuts contain significant galacto-oligosaccharides (GOS) and should be eliminated during the restriction phase 2
- Walnuts can be consumed in small, controlled portions (approximately 10 nuts or 30g) as they have moderate FODMAP content 1, 2
- Unsalted varieties are better tolerated than salted versions when nuts are reintroduced 2
Dried Fruits
- Raisins are high FODMAP due to excess fructose and should be completely avoided during the elimination phase 1, 2
- Dried fruits concentrate sugars and are common triggers for IBS symptoms 2
Grains and Breads
- Barley bread is high FODMAP due to fructan content and must be eliminated, as wheat products and breakfast cereals containing wheat or barley are primary culprits 2
- Sangak bread's FODMAP content depends on whether it contains wheat or barley flour (high FODMAP) versus alternative grains like rice (low FODMAP) 3, 2
Sweets
- Most candies are high FODMAP due to high-fructose corn syrup, excess fructose, or polyol sweeteners (sorbitol, mannitol, maltitol, xylitol) 2, 4
- Chocolate in small amounts (approximately 5 squares or 30g of dark chocolate) may be tolerated as it has moderate FODMAP content 3, 1
Seeds Consideration
- Most seeds have low to moderate FODMAP content and can typically be included in small portions during the restriction phase 1, 2
- Specific seed types and serving sizes should be verified with FODMAP resources, as some varieties may contain higher amounts 2
Implementation Strategy
Restriction Phase (4-6 weeks)
- Eliminate all high FODMAP foods listed above including pistachios, hazelnuts, raisins, barley bread, and most candies 2, 5
- Allow walnuts and chocolate only in controlled, small portions 1, 2
- This phase should be supervised by a registered dietitian with gastrointestinal expertise 2, 5
Reintroduction Phase (6-10 weeks)
- Systematically challenge with foods containing single FODMAPs, introducing them in increasing quantities over 3 days while monitoring symptoms 2
- Common trigger FODMAPs include fructans (in barley), mannitol (in some candies), and galacto-oligosaccharides (in pistachios and hazelnuts) 2
- Recent evidence suggests fructans and galacto-oligosaccharides are the most likely FODMAP subgroups to trigger symptoms 6
Critical Pitfall to Avoid
- Do not continue strict FODMAP restriction long-term, as this can lead to nutritional deficiencies, reduced beneficial gut bacteria (particularly bifidobacteria), and decreased dietary variety 2, 5
- The goal is personalization after reintroduction, allowing back moderate to high FODMAP foods that are individually tolerated 7, 8