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High FODMAP Foods To Avoid

This guide will help you to improve and manage your digestive health through alterations to your diet. Here at JUVIA, we care deeply about gut health and we try to share our passion and knowledge with you, so you can live longer, happier lives. 

You may have heard the term FODMAP in the realm of digestive health because it has gained significant attention over the years. This guide will help you to understand what FODMAP is and how to incorporate it into your everyday life. 

For many, a FODMAP diet can mean living on a restrictive diet, especially if there are lots of ingredients that cause an unwelcome reaction in your body. This guide will offer alternative ingredients and explain how you can prepare your food to lower their FODMAP score. 

If avoiding your favourite foods sounds a little daunting, we have good news for you; JUVIA can help you reset your microbiome and help your gut issues, without the need for restrictive diets. It tastes great and is easy to incorporate into your daily life. 

What are FODMAPs? 

FODMAP, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of short-chain carbohydrates and sugar alcohols that can trigger digestive discomfort in some individuals.

They tend to be poorly absorbed in the small intestine, leading to fermentation by gut bacteria in the large intestine. This fermentation process can result in gas, bloating, pain, and other digestive discomforts. FODMAPs are found in a wide variety of foods, and their effects on individuals can vary. 

Adopting a low-FODMAP diet can alleviate these symptoms and improve overall digestive well-being, but not everyone is able to exert the discipline necessary to adhere to a strict diet, and who can blame you? Life is to be enjoyed. 

For those of you that want to try, check out our 30-day guide to isolating your gut issues. 

Alternatively, JUVIA is formulated especially to break down those troublesome carbohydrates before they make their way to your gut. 

High FODMAP foods to watch out for


High FODMAP Foods: Onions, garlic, wheat, legumes (like chickpeas and lentils).

Ways to lower their FODMAP score: 

Onions: Use the green parts of spring onions (green onions) instead of the white bulb, as they are lower in FODMAPs. Alternatively, cook regular onions well until they are translucent and soft. This can help break down some of the FODMAPs, making them easier to tolerate.

Garlic: Use garlic-infused oil instead of whole garlic cloves. The oil provides garlic flavor without the high FODMAP content. Make sure the oil is free from any solid garlic particles.

Wheat: Opt for gluten-free grains like rice, quinoa, or oats, which are naturally low in FODMAPs. Look for gluten-free alternatives for bread, pasta, and other wheat-containing products.

Legumes: Soak and rinse canned legumes like chickpeas thoroughly to reduce their FODMAP content. Also, consider trying small portions of well-cooked lentils to gauge your tolerance levels.

Alternatives: Chives, leek greens, gluten-free grains (quinoa, rice), and lentils (in moderation).


High FODMAP Foods: Dairy products containing lactose (milk, yogurt, soft cheeses).

Ways to lower their FODMAP score: 

Dairy: Choose lactose-free dairy products, which have the lactose already broken down. Lactase enzyme supplements can also be taken before consuming lactose-containing foods to aid digestion.

Yogurt: Opt for lactose-free yogurt, or consider trying lactose-free kefir. Fermented dairy products tend to be better tolerated due to the fermentation process.

Alternatives: Lactose-free dairy products, lactose-free yogurt, plant-based milk (almond, coconut).


High FODMAP Foods: Apples, pears, honey, high fructose corn syrup.

Ways to lower their FODMAP score:  

Apples and Pears: Choose ripe fruits as they are lower in FODMAPs; remove the skin, as it contains higher amounts of FODMAPs. Canned fruits in natural juice are usually better tolerated due to the reduced FODMAP content.

Alternatives: Berries (strawberries, blueberries), oranges; swap honey for alternatives like maple syrup or JUVIA, which is lower in FODMAPs. JUVIA is certified by Monash University as a low-FODMAP food.


High FODMAP Foods: Stone fruits (peaches, cherries, plums), certain artificial sweeteners (sorbitol, mannitol).

Ways to lower their FODMAP score:

Stone Fruits: Opt for smaller portions of well-ripened fruits, as they tend to have lower FODMAP content. Canned fruits in natural juice might also be better tolerated.

Artificial Sweeteners: Avoid artificial sweeteners like sorbitol and mannitol. Instead, use sweeteners like stevia or JUVIA, which are lower in FODMAPs.

Alternatives: Kiwi, strawberries, small amounts of grapes, and stevia.

Benefits of a Low-FODMAP Diet

Embracing a low-FODMAP diet can yield a range of benefits, particularly for those who experience digestive discomfort. By identifying and avoiding high FODMAP foods, individuals can reduce digestive distress, identify trigger foods, improve their quality of live, and enhance nutrient absorption.  

Some high FODMAP foods can be enjoyed in small portions without triggering your symptoms. Experiment to find your personal tolerance levels and remember that this can change if you overindulge.

It is important to note that a low FODMAP diet should not be used as a long-term solution, as it can lead to nutrient deficiencies and imbalances in the gut microbiome.

Final Thoughts 

In the journey to digestive well-being, understanding the impact of FODMAPs on your body can be a game-changer. By identifying high FODMAP foods and opting for alternatives, individuals can enjoy a more comfortable and enjoyable relationship with food.

Remember, for most people it is a case of intolerance when your body is overloaded with a food item it finds difficulty digesting. Sometimes, eating small amounts of those foods is fine, especially if you do not eat them too frequently. You will likely find that your tolerance decreases if you eat too much of something you are sensitive too, or indeed too often. Give your body a break and you might just be surprised with the difference it makes.

The benefits of a low-FODMAP diet extend beyond mere symptom relief. It offers an opportunity to regain control of your body and life and it can help you nourish your body with the nutrition it needs.

To help you further on your gut health journey, JUVIA can lessen or eliminate your discomfort, so you can enjoy the foods you love and savor every bite. We believe that food is not just a vital life source, but a meaningful source of wonder and joy. 

If you feel the same and want to enjoy your favourite foods without holding back, then try JUVIA today; you’ll be glad that you did. 

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