Dietitian-approved low FODMAP brand name foods

It’s not easy navigating a low FODMAP diet, at least in the beginning.  Label reading, looking for tasty wheat-free foods, dining out…it can be a bit overwhelming!  To streamline the process,  I decided to share a few of my favorite  low FODMAP brand name foods that are available  in the USA- at least the  Boston area or perhaps even online for purchase.

BE sure to check ingredients ALWAYs, however, as manufacturers can change their ingredients at anytime!

Of course, always start with whole foods first.  There are plenty low FODMAP and gluten-free natural whole foods to enjoy!  This picture was taken at  Monash University’s Dietitian’s Seminar that I attended this September.  All the foods provided for us were low FODMAP :)  Look at this tasty low FODMAP fruit plate!

Foods that are carbohydrate free such as oils and meats-poultry, fish, lean beef- are all low FODMAP too!

But sometimes, we need to rely on a few packaged foods too, so here are a few that may make life a bit easier for you and your sensitive tummy.

For starters, I like Udi’s white bread. This is a picture straight out of the freezer so maybe it doesn’t look very enticing. But, really it tastes terrific.I know, I know, it breaks all previous rules to eat white bread BUT it’s hard to find a good whole grain low FODMAP bread that tastes good, at least from my experience.  So, for now, I recommend Udi’s white sandwich bread.  It makes a tasty grilled cheddar cheese and tomato sandwich and is equally yummy with a smear of all-natural peanut butter or even almond butter. Udi’s also has pizza crusts that are very popular and meet the low FODMAP and gluten free criteria.

I recommend  nut butters that contain just nuts and maybe a bit of salt.  That’s all you really need.  Watch out for some varieties that add honey! {A FODMAP, no-no!}

Whole foods almond butter is quite simple and yummy too.

My clients really like EviroKidz Gorilla Munch. This slightly sweet cereal is wheat free and tasty too.  Use a bit of rice milk, almond milk or lactose free milk and you have a belly friendly start to your day.

Erewhon gluten free crispy rice and corn flakes are two more of my favorite low FODMAP morning cereal staples too.  

These corn flakes work great in place of bread crumbs! Just crumble them up and “bread” your chicken!

Looking to bake a quiche or pie for the holidays?  Try these FODMAP friendly and gluten free pie crusts at your local Whole Foods–this is their Gluten Free Bakehouse product located in the freezer section.

I also like Real Foods corn thins.  Many of my clients use them in place of bread to make a sandwich.  I like ’em best with peanut butter and Sarabeth’s strawberry rhubarb jam!  {also low FODMAPs}

 They are like a rice cake but made from corn are very thin, thus the name!  These are great with nut butters, or perhaps made into a turkey sandwich.

Feel like baking, my favorite easy to use gluten free and low FODMAPs all-purpose flour blend is Namaste’s perfect flour blend.  Use in your favorite banana bread recipe and no one will know the difference.

And if you are looking for a little salt and crunch with your corn thin sandwich, try a handful of glutino pretzels.  Yup, these little pretzels are wheat free and a tasty treat!

My favorite low FODMAP and gluten free cracker is Blue Diamond’s Almond nut thins. NOT all varieties fit the low FODMAP criteria-but the original almond variety are low FODMAPs and gluten-free AND really, they are yum!

This little yogurt, Green Valley Lactose free yogurt, is a client favorite! Top off with some blueberries and a tablespoon or two of sliced almonds–mmmmmm!

To cap off the day with a sweet treat, my personal favorites…Aleia’s peanut butter cookies.

OOOh very good.

Have you found any favorite Low FODMAP Brand name foods? Please share!!

About katescarlata

Registered dietitian with over 20 years experience in the nutrition and wellness field. Digestive health expert. Runner, Writer, Mom of 3, Dog lover especially my chocolate lab, LUCY!

158 thoughts on “Dietitian-approved low FODMAP brand name foods

  1. Yah for your list of brand name foods, thank you! How do corn-based brand name snacks, not at Whole Foods, for example Fritos or Corn Nuts, work with FODMAPS?… I’m confused about the limits around corn. Tortilla chips are ok, yes?, but does that mean a corn tortilla, or a fried corn kernel, or corn chip is too? 😕

    1. Corn tortillas chips and fritos are tolerated by my clients in suggested serving sizes–noted on labels. Sweet corn on the cob does have FODMAPs so should be limited to 1/2 cob portion. A couple corn tortillas to use at a meal would be reasonable. Personally, I say go with smaller amounts- don’t go overboard. Corn in general has been a long suspected trigger for many with IBS and chips such as fritos that are high in fat too can pose a problem (when over consumed) as too much fat can be an IBS trigger. Hope that helps a bit!

  2. Thank you soooo much for sharing! I’ve been using your website frequently on my FODMAP diet and have fallen in love with Udi’s…I even like their whole grain gluten free bread! I do have a question. Some ingredients say corn syrup is that the same as high fructose corn syrup? Is it okay on my low fodmap diet?
    Thanks again!

    1. To the best of my knowledge, corn syrup is okay on the low FODMAP diet. High fructose corn syrup, corn syrup solids, fructose, and fruit juice concentrate are sources of excess fructose and WOULD not be low FODMAP.

      1. If brown rice syrup is fodmap friendly is Grapeseed Veganaise ok?

        Ingredients: (vegan, gluten free, dairy free) Expeller-Pressed Grapeseed Oil, Filtered Water, Brown Rice Syrup, Apple Cider Vinegar, Non-GMO Soy Protein, Sea Salt, Mustard Flour, Lemon Juice Concentrate. Contains: Soy

        Thank You for all you do to help others live better! =)

      2. Brown rice syrup is a grey area. I have contacted several companies and it appears many of the brown rice syrups out there are okay–but there is the possibility of a brown rice syrup having excess fructose. The Monash team has not tested brown rice syrup yet. They have tested rice malt syrup and this is low FODMAP. I have not seen data on apple cider vinegar either–although I imagine small amounts would be okay. If you are done with the elimination phase I would give the grapeseed veganaise a try.

      3. @katescarlata I don’t understand how brown rice syrup could have fructose. By my understanding, it is composed solely of glucose molecules – singles, and in chains of twos and threes.

        Here’s hoping. :)

  3. Just heard about FODMAP this morning on TV. I have suffered terribly for 30 years with digestive problems, nausea, headaches, lethargy…you name it. I have been tested for Lactose intolerance 30 years ago and I wasn’t intolerant. This past year, a DR did a celiac blood test and said I don’t need to go gluten free. So, what do I do with this diet? Do I still eat milk and wheat products or even though those tests were OK, there is something in there that still bothers me? I am so beside myself from getting the same old answer, “IBS” too bad. ARGH I feel so crappy ALL the time and have no life.

    1. With your history you would not need to do the lactose restriction but wheat would be restricted because of the FODMAPs in it NOT the gluten. Milk is only a problem on the low FODMAP diet if you don’t digest the milk.

  4. Hello! I also heard about the FODMAP diet on television (maybe the Today Show) the other morning.

    So, for the past 7 days, I’ve followed a low FODMAP diet. I’ve felt great this past week! Minimal symptoms and increased energy for my half-marathon training.

    However, I had corn spaghetti noodles last night (with a little SMART Balance butter) and afterwards I had an upset stomach.

    Is CORN pasta known to be a trigger?

    Also, is SOY LECITHIN a trigger?

    Lastly, I seem to tolerate spelt bread fine. Is that unusual?

    Thanks!! I’ve enjoyed learning more on this blog!

    1. Yay! Glad you feel better. I find this diet approach to IBS to be so therapeutic for SO many of my clients. Not sure why the corn pasta bothered you but not ALL types of corn flours have been tested for FODMAPs to my knowledge so perhaps it was an unusual blend. Try the rice based and see if you tolerate that better. Perhaps the plant sterols in the smart balance bother you?? which are hard to digest I believe. Most of my clients have tolerated corn pasta. Soy lecithin is okay. Spelt tolerance varies amongst individuals and different products. If you tolerate one product, you may not tolerate another spelt product… so stick with the one you know works and they try other spelt products cautiously.


      1. Try Jovial brown rice penne pasta. Slightly different taste without sauce. Tasted exactly like wheat pasta and same consistancy with sauce. I put a little olive oil on and then sauce.Cannot be reheated in microwave. Throw back in boiling water for 30 seconds for leftovers.

      2. Sweet corn is listed on my FODMAP diet as being on the list as one to eliminate. I was just recently put on this diet. It is very difficult for me. However, I am doing much better. The gastro doctor put me on align, peppermint drop pills and a mild pill to quiet my stomach. I am learning that if you don’t possess certain enzymes in the stomach, it has problems digesting certain foods. I have problems with excess fructose, lactose, fructans, galactans and polyols. I came across your website and have found it very helpful. Thanks,

      3. Glad you stopped by my blog! Monash University –the leaders in the low FODMAP diet research –allow 1/2 cob sweet corn. But it’s true, sweet corn can be difficult to digest…beyond the FODMAP content.

  5. thank you for the response! i tried the rice and it worked well. good suggestion!

    if you have fructose malabsorption, is it common to be lactose intolerant as well?


    1. Hi Kara,

      They can go hand in hand, they are common in inflammatory bowel disease such as Crohn’s. We see a fair amount with IBS symptoms to have issues with lactose. Fructose malabsorption is estimated to occur in 1 out of 3 people, but no all experience symptoms. It’s the alterations in the intestine that contributes to the symptoms–such as different gut bacteria, alteration in pain sensation and movement.

  6. Hi Kate,

    Do you know of any multivitamins without wheat and fructose?

    I’ve cut out a lot of fodmap fruits and vegetables, and I don’t want to be nutrient deficient because of doing so.

    What are your thoughts?


      1. The link to these vitamins says under Other Ingredients that it contains gluten. Maybe it doesn’t contain much or maybe they changed the ingredients since you posted.

      2. Hi Leslie, which link are you referring to–as this is a good point. But remember, the low FODMAP diet is not a gluten free diet. There are similar restrictions in a gluten free diet and a low FODMAP diet but gluten is a protein and FODMAPs are carbohydrates. Both diets restrict wheat, barley and rye but for different reasons. Traces of wheat are okay in the low FODMAP diet but not in the gluten free diet.

  7. Hi Kate!

    It’s me again!

    Do you know if powdered cellulose could be a FODMAP?

    Some cheeses bother me and some don’t and I’ve narrowed the possible culprit down to the powdered cellulose added to some shredded cheeses. I think it may be a type of fiber?

    Also, fruit and vegetable wise, if I’m only eating oranges, grapefruits, bananas, tomatoes, spinach and lettuce throughout the week (around 2 fruit servings and 2 vegetable serving/day), do you think a multi-vitamin is necessary to avoid a nutrient deficiency? (I’m also eating meats, oats, rice, and potatoes)

    Thank you! Your blog is fantastic! I’ve made your granola bars and they are delish!


    1. Hi Kara- From what I understand, cellulose is a polysaccharide– carbohydrates that contain many chains of sugars. FODMAPs are carbohydrates with fewer chains of sugars so cellulose would not be a FODMAP. Polysaccharides can cause gas but they are fermented more slowly than the rapidly fermentable carbs such as FODMAPs. As for your diet can you try to expand your diet to include carrots, red peppers, perhaps kiwi to round out the diet a bit more? Are you working with a dietitian to help you balance your diet? I highly recommend working with an RD!

  8. Thanks! Great article! As a new low-FODMAP dieter with a major sweet tooth, wanted to see if you know whether Betty Crocker gluten free mixes are low- Fodmap? The brownie mix contains chocolate but no milk, only soy. Everything else looked ok. Ive been gluten free for 18 months now but This diet is tough!!

    1. I took a quick peek at Betty Crocker’s gluten free brownie mix and the GF yellow cake mix and they are both low in FODMAPs to the best of my knowledge. Soy lecithin isn’t an issue per se–you want to avoid products with soy flour which may contain GOS, a FODMAP source. Are you working with an RD to help you sort through the diet intricacies?…because that can make all the difference in the world!!

  9. Thanks again! I’m not workjng with a dietician but I have a friend that I will contact. As of now my doc says its temporary, but I have a feeling it’ll be a permanent diet if it works. However if it helps, it’s worth it!

  10. Kate,
    Which non gluten free cereals are good on the fodmap diet? I read corn flakes are okay. How about Kashi Heart to Heart or Cheerios? They do not have high fructose corn syrup and wheat is not a main ingredient. I’m also looking into changing breads. I’ve been eating Friehofer’s whole wheat and was wondering if a white or potato bread is better or if I have to go straight for gluten free. I’m cutting things out one at a time and have just eliminated apples, pears, and onions. And one last question – pasta. It doesn’t seem to make anything worse and I’m a marathon runner so need to carbo load. I usually have pasta the night before and bagels in the morning. Any suggestions for substitutes? Thanks in advance for your advice!

    1. Cherrios, cornflakes, rice krispies, oats, oat bran are all good low FODMAP choices. Kashi cereals generally speaking have inulin and wheat so I would suggest avoiding. White sourdough bread may work…but I suggest starting wheat free at first…perhaps try Udi’s gluten free. You can carb load with rice and potatoes or perhaps rice pasta?

      1. Thanks Kate. I was reading the list of fodmaps caution foods and it is not clear to me whether soy products are okay. I usually have a piece of matzah everyday and I wanted. To substitute gluten free soy crisps for that. Are these fodmap friendly? I’m finding it hard to pinpoint what my triggers are as I don’t know how long after eating them it takes to take effect on how I feel. Thanks so much for your help.

  11. Soy products vary in FODMAP content. Tofu is processed and is low in FODMAP while soy milk varies widely in FODMAP content depending on how it is processed. Soy crisps are made with soy flour and likely contain FODMAPs.

    1. What type of processing of tofu makes it low-FODMAP friendly vs. not? I’m thinking of making my own but don’t want to go to those lengths if the method I use won’t work for my loved one’s diet. Thanks!!

      1. I have not made tofu yet…but my understanding is when you add the coagulant to the soy milk, the protein coagulates while most of the FODMAPs would be lost in the liquid. The coagulated protein would create the tofu.

  12. Hi
    I live in Australia and I’ve been on the low FODMAP diet since July 2010. I have fructose, lactose and fat malabsorption as well as small bowel bacterial overgrowth (had radiotherapy and chemo in 2007).

    I follow a strict low FODMAP diet and it does work, but you have to get the timings right.

    The latest booklet from Monash has some changes to the previous one, in that some foods that were OK before, now have a ‘no more than’ attached to them and some others that were not on the list ie avocado, is now included – love avacoda, but body hates polyols, so still a no go for me.

    One thing you may not be aware of is that sorbitol (and other polyols) can be an ingredient in medication. It is in the anti-diarrohea drugs I was prescribed and when I realised they contained sorbitol, and changed to another brand that didn’t contain it, it made a difference. Most of these drugs, including the over the counter ones, contain ingredients at odds with a low FODMAP diet and as my tolerence is minimal, I need to get detailed information on any medication I take.

    1. Excellent comments Brenda. My checklist should include all the Aussie updates: and the good news is the Monash team will be publishing their latest FODMAP booklet in the next week or so–and they also have a food composition booklet coming out probably in September/October –I am hoping anyway!

      Medications certainly can have traces of polyols–I have found mostly mannitol and sorbitol. Although likely only traces of these ingredients are added–certainly it can add up! Even some of the lactase enzyme products have small amounts of FODMAPs–go figure. Many probiotics will also contain FOS or inulin which can be particularly problematic. In the US, inulin is creeping into so many foods it drives me CRAZY! Reading ingredient labels is essential to follow this diet properly and avoid hidden FODMAPs. Glad you stopped by and I appreciate your comments.

  13. My daughter has stuggled for 9 months with a queezie feeling in her stomach. She was treated for h-pyloria and was cleared of this; however, she was left with a very sensitive stomach. We have cut out lactose and some fruit. We will try the fodmap diet and see if this helps. It looks as if there have been really good results. Thanks for all of the tips on which foods to eat. I will continue to read this as I will need to help to prepare the safest foods for her. She has been a trooper but this has been emotionally hard for her since she is only 12. thx

  14. I was wondering if Chlorella is acceptable on a FODMAP diet. I was told it was an easier protein to digest. Would it pose any digestive problems?

  15. I am very new to this and so want to do it properly what is thes best way to read food labels????

    1. Kathy- Reading labels can be challenging as there are many ingredients in “food products” that we just don’t know about whether they are low in FODMAPs or not–thus, there is some ‘grey’ areas that we have to make best educated guesses. That being said, ingredients to avoid: high fructose corn syrup, milk, sour cream, molasses (until we analyze), inulin, chicory root, fructans, onion, garlic, soy flour, soy milk, wheat ingredients (all-purpose flour, wheat bran, whole wheat etc), barley, rye, bean flours, honey, agave, fruit juice concentrates, dried fruits, apple, pear to name a few.

  16. I’m seeing a lot of mentions of organic products in general when discussing FODMAP diets. I am not clear what is the connection between organic and FODMAP except that foods without FODMAP stuff might be more likely to be organic? But other than that, it seems there is no connection between organic and FODMAP. Am I missing anything?

      1. Thanks. I guess I’m scratching my head at that because I see plenty of organic foods with honey, fruit sugars, or other FODMAP-problematic sweeteners. I’m just not understanding why organic pops up so much. It’s not just here, I’m seeing it in many places.

  17. Please help! I’m a vegetarian that just started a low fodmap diet and I keep getting conflicting information. The Monash app says that almonds are NOT ok, but almond milk and butter is? The list my doctor gave me, is different from a lot of what I am reading online. I have been sick a long time and I really think this can help me, but I want to do it right. Thank you!

    1. Hi April, First of all, try your best not too get too stressed out by the diet. :) Easy for me to say, but I do remember when I first was learning it myself…it truly gets easier as you go along.
      The Monash app DOES ‘RED light’ almonds–but if you look at further at almonds on the app–10 almonds per sitting is allowable. I know that is not a ton of almonds–but enough to still enjoy them at each meal. Almond milk is a grey area because there is no information about its FODMAP content. The majority of my clients have tried it and tolerated it in small amounts. Some of my clients find it is a trigger…so different brands may or may not work. So, I would suggest trying rice milk initially and then trying almond milk at a later date to assess your tolerance to it. Butter is low FODMAP. Buttermilk contains FODMAPs. Because the diet is still evolving as new foods are tested with the new and more accurate equipment at Monash University–lists will vary online. The app is hot off the press so is the best resource we have now…and I have updated my list with many of the key new foods added. Hope that helps.

    1. Meghan, not sure about some of the ingredients–have not seen any data on them. Coconut palm sugar may be an issue as it’s low GI which makes me wonder if it is not absorbed well and therefore…a FODMAP.

  18. Hi there I never heard of Fodmap until this week – like everyone who has posted have suffered for years and had tests and sent off with IBS and told its trial and error. I have sever hunger pains and start of the day with a flat tummy but am distented and in pain when I get home from work… I wear clothes that will hide my bulge when my stomach swells late in the afternoon. I’m still in a haze and will ease into it gently…. I’m going shopping what yogarts can be consumed… if milk is lactose can I just choose lactose free yogarts?


    1. Lorraine-
      Your symptoms seem very typical of small intestinal bacterial overgrowth and I hope that you have been screened for this. If not, you may want to discuss the testing with your gastroenterologist.
      Lactose free yogurts that are free of other FODMAP ingredients such as inulin, chicory root, should be well tolerated.

      1. Thanks for the feedback Kate… Its been sometime since I had all the testing done so might go that route again… I will try eliminate the foods but as in your earlier post to one of the other subscribers – it will take time to get used to it… thank god for smart phones – just got the app so have some guidance for now.


  19. Kate,

    I was wondering if you could recommend any protein powders that are FODMAP friendly in addition to containing no lactose.


  20. Hi Kate!

    I have IBS-A, and just started the low FODMAP diet about a week and a half ago. I have noticed significant positive results so far in stomach cramping. :) The bulk of my IBS symptoms started in 2009 when I had my gall bladder removed. Over the years I have found that by taking one stool softener a night helps me to really manage my bowel habits, however, just now I noticed that they contain both “propylene glycol” and “sorbitol special”. Do you recommend trying to find a stool softener without these ingredients, or do you think that because they are not main ingredients that it will be okay?


    1. Natalie,
      You ask a difficult question–I could go both ways with this… It might be good to stay the course with your current regimen and see how you respond on the diet–you may find you don’t need a stool softener after a while on the diet–many of my clients get off all of their laxative products! If you change your softener and the diet at the same time, you may have a difficult time figuring out what is helping you –the change in stool softener or the diet. Also, remember: Adequate low FODMAP fiber rich foods are key on the low FODMAP diet and some individuals forget this. Eventually, if you still need a stool softener–you may try another option.

  21. Kate,

    Thanks for your response! I think I’ll just stick with the stool softener I’m on now and then tailor it to my needs once I’m further along in the diet.

    Another quick question. So far I’ve just been doing the diet on my own with a considerable amount of research. I live in North Carolina, near Raleigh, and I didnt know if there are any registered dieticians that are familiar with the low FODMAP diet here. I’ve been having some trouble finding anyone, and didn’t know if you had any connections here or suggestions on how to find someone.

    Thank you :)

  22. Snyders makes a gluten free pretzel, and Original Rice Chex is a great fluten free (and low FODMAPS as far as I know.)and rice krispies makes a gluten free brown rice cereal too. Udi’s Omega, Flax and Fiber bread is OUT OF THIS WORLD! Seriously I would pay $6 a loaf, gluten free or not! Its delicious. Better than every bread I’ve ever tried.

    1. Just a comment, but there appears to be an obsession with gluten free here. FODMAP is not about gluten, a protein, it’s about carbohydrates. Isn’t it true that gluten is irrelevant unless you specifically have a gluten sensitivity or allergy, which is a different condition than a carbohydrate sensitivity? Sure, people doing low-FODMAP diet may end up with some gluten-free products, but that is coincidental. Also, several gluten-free products are NOT OK for FODMAP-sensitive people; I’ve seen several that contain FODMAPs like inulin and fructose.

      1. Aren-You make many valid points which I have addressed many times on this blog. Wheat, barley and rye are sources of FODMAPs and Gluten so there is some overlap when looking at both diets. Gluten free does not mean a product is FODMAP friendly and visa-versa.

  23. Hi Kate,
    Congratulation on your whole blog! It a great source of trustful information for all us that have IBS and are on FODMAPS. I wanted to ask you though about corn things. In this part of your blog you recommend them as safe, however, I downloaded the MOnarch app on my iPad, and corn thins, even the plain ones, are catalogued with FODMAPs Oligos, and therefore intake should be moderate. What’s your opinion?
    Another question is Almond milk, my reasoning was that if almonds are high in FODMAPs, then the milk would not be very good as well because in the milk we get the sugars from the almond even though there aren’t many in almonds. So is almond milk safe or not?
    My last question is: are there any updates on miso and tempeh? I’ve been craving badly for tempeh since I know I can’t have it and I’m not a huge fan of tofu…

    Anyway thank you for all your patience and dedication to all the million questions we keep asking you!!

    Have a great day!


    1. Hi Alex…Corn products are a bit tricky as all corn is not the same. Polenta is low FODMAP while other corn such as sweet corn is moderate-high. The corn thins are allowed but only 1 corn thin per sitting. As the diet evolves with more food testing…some foods get added, some modified such as the corn thins and others taken off the diet.
      The app does allow tofu and tempeh so certainly give it a try. Miso has not been tested as far as I know…and I do not allow at this time. Almond milk is being tested. I had thought it might be okay at first….but I have had a few clients have challenges with it. Since only 10 almonds are allowed per sitting—it certainly could be an issue. We will see when the Monash U researchers publish their findings. So I would say NO on Almond milk at this time…but perhaps that may change.

      1. Hi Kate,

        Thank you very much for such a quick response! Sorry for all the mispelled words thoug, I was writing yesterday from my phone. I have a bit more questions, sorry!!
        1. So, got it with the corn! What about home air popped popcorn, and corn meal?
        2. OK, on the almond milk, will keep it low or non at all. I get what you mean with the updating research and how things can change. I was a bit happy though that my reasoning wasn’t that crazy :)
        Thanks for the info again! Have a great day!

      2. Hi Kate,
        Patsy’s Elimination Diet list includes 8 oz. Almond Milk. Is that still a currently allowed item? I’ve been having that each morning with my coveted one cup of coffee and my oatmeal…

      3. Dvora, this is a burning question…we simply don’t know yet. The Australians are evaluating Almond milk as we speak and it is my hopes we will have an answer soon. I initially thought it might be okay, but when the almond quota was noted to just be 10 almonds per sitting and the FODMAPs in almonds are water-soluble–my concerns were that the FODMAPs just might leach out into the milk. Some of my clients seem to tolerate almond milk, others have not. I would suggest during the elimination phase NOT to have it and then test your tolerance when you do the challenge phase. And when I hear about what the Australian researchers find out…I will be sure to post!

  24. I forgot to ask you about soy yogurt!!! Just read here on the Arizona University webpage that soy yogurt is hi in FODMAPs…. Does the same principle from hulled or whole soya beans apply to the yogurt? Or is it because it’s another toe of process??

    Thank you Kate!!!!!

    1. Soy yogurt would be a potential source of FODMAPs if made with whole or hulled soy beans OR if it has added inulin or chicory root OR other FODMAP ingredients. I have not found a soy yogurt in the US that is low FODMAP or a soy milk in the US that is suitable.

      1. I live in the UK, and the soy yogurt I buy is Pouring Plain Alpro. The ingredients list is this: Water, Hulled soya beans (7.9%), Sugar, Tri-calcium citrate, Stabiliser (Pectin), Acidity regulators (Sodium citrate, Citric Acid), Sea salt, Antioxidants (Tocopherol – rich extract, Ascorbyl palmitate), Yogurt cultures (S.thermophilus, L.bulgaricus), Vitamins (B12, D2).

        1. I thought this yogurt was ok because it’s made with hulled rather than whole soya beans, and doesn’t have any other FODMAP ingredients like inulin, chicory,etc. But your response has confused me now :( Is it ok or not?
        2. And last question, Do you know about nutritional yeast? I take this one, and even though it has carbs (38g/100g), it doesn’t have any sugars. What do you reckon?

        A TRILLION THANKS AGAIN FOR YOUR PATIENCE!!! There should more like you in the UK!

      2. I believe Kings College has Alpro as an acceptable soy yogurt on the low FODMAP diet–would recommend you consult with Kings College London as they have some handouts that you could purchase and they refer to some UK brands. Not really sure about nutritional yeast–would guess it would be okay….

  25. I’m so sorry I keep asking in different posts, but I forget to do them at the same time!
    1. Sunwarrior protein? it’s made with raw whole grain brown rice. And the vanilla flavoured has rice oligodextrin (fodmap?), vanilla extract (fodmap?), stevia (fodmap? probably inulin right?), xantham guam (fodmap?) and pectin (that’s fine right?).

    I keep asking about these foods, becaue I’m dairy intolerant and vegetarian, so meeting my protein needs is challenging. I try to stick all wholefoods all the time, but sunwarrior supplement is a good option I think.

    2. The other food is about corn again. What about sprouted corn tortillas?

    3. Lastly, do you reckon sprouted mixed beans (adzuki beans, red beans, mung beans…) and lentil sprouts have less FODMAPs than regular soaked and cooked pulses? And do you think that by double soaking beans and using an acid in the water (lime, vinegar…) make a difference in FODMAP content? I know Monach U, has all beans in the red light, it would just be nice to have them without the bloating and all the rest.



    1. Alex you have great questions! I would advise you meet with a dietitian to help you sort out what foods may be suitable for you. There are quite a few Dietitians in the UK that have attended the Kings College London course. Unfortunately, I get 100’s of questions via email, phone and many on the blog and its impossible to answer all of them. As time allows I will likely answer some of your previous queries.

      1. I’m trying to get referred to one through my GP. Unfortunately the health system in the UK is very burocratic, and for the moment I can’t afford to go privately for a nutrional consultation. For the moment with my GP it’s a constant “fight” and arguing and enlighting her with FODMAP, etc. My story is to long… And I think I’m still at least another 4 weeks away before I see a registered dietitian in the UK… It’s crazy I know. I understand how busy you can be, so I’ll just sit tight and wait patiently :) MANY THANKS AGAIN.

    2. Alex, I think the product ingredients you listed in the sunwarrior protein would be okay. Stevia isn’t a FODMAP some stevia ‘products’ add FODMAPs but if its simply stevia that should be okay. Xantham gum is not a FODMAP but can cause gas as its rapidly fermentable.
      The corn tortillas –I am not sure…I always had thought that they would be okay and may be okay—but they have not officially been tested. Sprouting beans may lessen FODMAPs but I have not seen actual data on that. And yes, double soaking and RINSING beans is a good way to reduce FODMAPs…Bear in mind, canned lentils (1/2 cup) and canned chick peas (1/4 cup) are considered low FODMAP servings.

    1. I know about the booklets from kings college, but they are only available to buy for dietitians, so I can’t buy them…. Yet…
      Anyway thank you for your support and for answering most of my questions!!
      I’ll keep an eye for the nutritional yeast, sprouted corn tortillas and popcorn!
      Have a great weekend!

  26. Hi Kate. I was so happy to find your website and have ordered and read the book. I’m trying some of the recipes now. You emphasize repeatedly to seek guidance from a dietition that is knowledgable about fodmap diets. I have searched endlessly on the internet to find such a dietitian in my area. It seems that all the dietitians are working for a hosptial or organization and don’t have private practices. Please advise. I live in Fresno, California. Also, is propylene glycol considered a high fodmap ingrediant. It is the 2nd ingrediant listed in a bottle of Mio liquid water enhancer that I recently bought. Thanks.

    1. Hi Gayla, Nice to hear from you. Just a word about my IBS book–because the diet has evolved since I wrote the book, please note that many recipes include garlic/onion salt and powders and they have since been NOT allowed. So substitute green part of scallions or garlic infused oil when possible. I would check out my colleague Patsy Catsos’ RD list on her site: to see if there is an RD near Frescno. Propylene glycol does have osmotic effects (adds water to the intestine) so could contribute to diarrhea but not sure that it technically is considered a FODMAP.

  27. inulin (organic or not) is a source of FODMAPs-in the fructan family. It is commonly added to foods and may be indicated by chicory root on the ingredient list. Most coconut yogurts have added chicory root and inulin in the US, it is also added to probiotic supplements to serve as a prebiotic for the bacteria. Prebiotics are food for bacteria. I think most IBS sufferers already have overfed their bacteria!

  28. Thanks Kate for a very informative site. I am getting pinching, sqeezing, twisting pains on the upper left side of stomach, then it moves down. Had bloating and flatulence. My gastroenterologist had rulled out colonoscopy as the symptoms are getting lesser (been feeling it for 6 months)but will see him again later for follow up management. He has put me on low fodmap diet and am trying to stick to it. The pain seems to come back when i eat rice [being asian, i love it and maybe i’m eating too much of it each time; and being asian I am also lactose intolerant]. Thanks again, now I know I have to listen to my ‘gut feeling’ as food can give different effects to different guts.More power to you.

  29. Regarding using the corn flakes to “brad” your Chicken. What would you suggest to use to get the flakes to stick to the chicken?

    1. If you ‘bread’ chicken with corn flakes you can dip the chicken in egg and then press into crumbled corn flakes or GF bread crumbs or a mixture of them both.

  30. Kate, how much almond milk and almond butter are allowed? Also, is 1/2 corn cob still okay, or have updates changed that since 2011? Thanks. Oh, is tortilla chips with 4 grams fat per serving okay along with some homemade safe guacamole?

    1. 1/2 cob of corn is still okay. Almond milk has been only tested once from what I gather and it came out high in GOS. BUT, testing needs to be done in triplicate so we’ll know more when the Monash team finishes the testing of almond milk.
      Almond butter should be limited to 3/4-1 Tablespoon max as almonds are one of the higher oligosaccharide containing nuts. I have not seen actual data on tortilla chips but I do allow them. I think 4 grams of fat should be okay but tolerance to fat is very variable in IBS patients… so see how it goes. If fat is a big trigger, then testing for small intestinal bacterial overgrowth should be undertaken, in my opinion, as this condition contributes to fat malabsorption. With small intestinal bacterial overgrowth, the bacteria in the small intestine make your body’s bile inactive so that it can not do it’s job of breaking fat down for digestion.

      1. thanks so much kate. I wanted to eat the tortillas with the safe guacamole but that would increase the fat content even more. I need to get retested for SIBO as I am on day six of chronic, explosive diarrhea and I am usually IBS-C big time! I don’t know what is going on or how to treat it. :( I don’t know what to eat during this intensive time of horrible D. I don’t know if I should stay away from all veggies and proteins in addition to all fats of all kind or what. I am deathly thin and I cannot lose any more fluids or food, but also I need to eat more protein and fats to help me gain weight…but those might be causing the D? I’m so confused. Sorry to vent. I’m scared.

  31. Beth, if you have had a drastic switch in your bowel habits, that warrants a call to the doctor immediately. I wish I could provide nutritional guidance, but at this point you need help from an MD and an understanding of what is going on in your body.

    1. MD or a gi, Kate? Although to get into a GI usually takes a while and this is an emergency. Not sure who to go to…but most likely someone is required.

      1. Hi Beth, call both offices. At a minimum have your GI doctor call you back and provide some insights. If neither have time to see you today, personally, I would suggest the emergency room. Keep us posted because you have a group of nice IBSers thinking of you!

  32. Are coconut products o.k.?

    Plain shredded coconut
    Coconut Milk
    Coconut Oil
    Coconut Vinegar

    Also, Braggs Liquid Aminos

    1. Yes, Lori most coconut products are okay: plain shredded coconut, coconut milk, coconut oil…I have never seen coconut vinegar–but it should be okay. I believe the aminos would be okay too. They have a gram of carb-not sure about the breakdown of it but would think it would be okay.

      1. Kate, I read that shredded coconut had fodmaps and that it must be very limited.

        Any news on whether plantains are okay yet?

        Let me know about the plantains and the shredded coconut. Thanks so much.

  33. I love the foods you’ve listed so far, they’ve really tasted good.
    Thanks! 😀



  34. Can you give me info on almond butter, almond milk and almonds? What “milk? product do you use, Kate?

    1. I use lactose free cow’s milk, coconut milk and rice milk as low FODMAP options. Almond milk is being tested now–. Almonds should be limited to 10 and almond butter about 3/4 TB per sitting.

      1. Thanks, Kate! Please update on almond milk once it is tested! Maybe I should switch to rice or coconut (although I don’t remember liking that one). I am leery of the lactose free cow’s milk as it still contains real milk with just an enzyme added.

        Too bad about the almond butter limit…as it is so much better than peanut butter! IMO!

  35. Now that I can find gluten-free Bisquick™ at most grocery stores it is the best go to for quick pizza crusts, pot pies and pancakes! Wow! Recipes are on the box of too!

  36. Hi Kate,
    I am wondering if Xochitl chips are ok. It’s pronounced (so cheel). They are a wonderful mexican style corn chip, similar to the crisp ones you get at Mexican restaurants. My kids love them, and they have no gluten. They are made with stone ground white corn, water and lime. We buy the original styles.

    And, if you think they are ok, should there be a limit on these?? Since their diets are restricted due to FM/IBS, they don’t get many sweets, so they tend to “go to town” on these.

    Another snack food I’ve found is good old fashioned original flavored Bugels.
    Any advice on these, if they are ok?? Oh, and the last ingredient on the list is BHT. What are your thoughts on this as a preservative?? I’ve read mixed reviews on the net, so would be curious to hear your opinion from a dietician’s point of view.

    On another note, for those who are not lactose intolerant, Breyers ice cream is made without HFCS, and only has 6 ingredients which is hard to find these days. (Target and Hyvee sell it). They do have Tara gum listed as an ingredient. Is this fodmap friendly? I’m not even sure what it is, or if it’s just another name for xantum gum. Otherwise, Turkey Hill has an all natural vanilla bean – once again for those not lactose intolerant.

    1. Deborah, I do allow the corn chips–but I do think it’s wise to limit to a serving or so. Corn varies in FODMAPs depending on the type of corn and this info remains largely unpublished so its a gray area. From what I gather the ground corn products may be higher in FODMAPs compared to corn flour but again, I don’t want to speak too soon on this. My clients seem to tolerate corn chips when they don’t go overboard. The bugels seem okay too–may actually be lower but of course, more processed. BHT has mixed research –some studies suggest it is linked with cancer risk and some suggest it minimizes cancer risk. My take on ‘packaged foods’ is to minimize them and these additives. It’s truly a personal decision– I buy packaged foods that my kids enjoy but it’s not our main staple…more of a treat.

      1. Thanks Kate for the reply. Good to know they both are acceptable in moderation. Just hard to find treat options that are not sweet for kids so they feel like a “normal kid”.

  37. I have IBS-C and still trying to keep in under control, following a Low Fodmap, Paleo influenced diet. I work full time, so my kitchen cook day is Sundays. My miracle flour i swear by is coconut flour, which I use in 1/2 cup measures for my sweet potato muffins or 1/3 cup for brownies. Low glycemic maple syrup for sweetner is used. Small corn tortillas (2 to 3 per meal once a day) made just from corn for fajita meat tacos. These are my main carb needs that i eat on a fairly regular basis. I carefully consume the brownies and muffins in increments, so a single muffin or a normal sized brownie is the daily portion size. Little is mentioned about the use of coconut oil and coconut flour and milk. Does my use and quantity of the above food staples seem about right? Please advise!

    1. Abby, I have not seen data on coconut flour so can’t advise you on this. Brownies made with cocoa would not be allowed–cocoa is high in FODMAPs and the sweet potato cut off is 1/2 cup per sitting. Coconut water and milk is low FODMAP> And of course, since FODMAPs are carbs and coconut oil does not have carbs it would not contribute FODMAPs.

  38. IBS sufferer and was just advised by my doctor to try this diet. I was told spelt break is okay? Not sure what it is. Is ezeikel break ok? Is that considered spelt break?

    1. 100% Spelt bread seems to be well tolerated and in Australian brands tested low in FODMAPs–American spelt breads will undergo testing soon. Ezekiel bread have not been tested for FODMAPs as far as I know and often have a mix of sprouted grains…may contain spelt but not 100% spelt.

  39. Hi Kate,

    I have recently started the LowFODMAP diet. Ithas been great so far, but i am still unsure of a few things. Hopefully you can help me out.

    1. Is dark chocolate okay? There are many Low FODMAP dessert recipes that use cocoa and chocolate. I have been baking quite a few of these things to. However i am quite confused as the ingredients always contain ‘milk solids’ or ‘contains milk and soy’ and i know these two options are high FODMAP….

    2. NUTELLA! I have been eating Nutella on occasion (I cant let go), as i did read on a FODMAP blog that it was okay to eat… but I have found it to give me a little sore tummy after eating.. and the ingredients also contain ‘milk solids’… PLEASE TELL ME ITS OKAY

    I hope you can help



    1. Hi Winnie, We don’t know yet about dark chocolate –it has not been tested to my knowledge. But cocoa is high FODMAPs-due to fructans and GOS which are fibers–so if you decide to try dark chocolate –try to choose brands with least amount of fiber. Such as: Hersheys semi sweet chocolate chips with ingredients: Semi-Sweet Chocolate (Semi-Sweet Chocolate Contains Sugar, Chocolate, Cocoa Butter, Milk Fat, Soya Lecithin (an Emulsifier), Natural and Artificial Flavorings). The soy lecithin is not a FODMAP and the milk is simply the fat in milk not the sugar, lactose. Nutella has hazelnuts and cocoa–both high FODMAP –so would avoid on elimination phase and perhaps try small amounts when you do challenges. {sorry about that}

  40. GreenValley also makes an organic lactose free kefir that is to kill for… and the most helpful probiotic I ever found!

    Wish they had it in Canada….

  41. Thank you for having this site to read other’s thoughts.

    I have been on the Low Fodmap diet for almost 5 weeks because of excessive gas. I don’t think I was diagnosed with IBS and didn’t have pains before the diet. Since the diet, if I eat something questionable, I do have pains or the runs. Not fun. How long does it take for this diet to work? It’s very frustrating watching my family eat my beloved forbidden foods and it still not working. Help!! Thank you.

    1. Debbie,
      Most people experience improvement within a couple days. I would encourage you work with a dietitian and your doctor to consider other options to help manage your GI issues. The low FODMAP diet is a diet therapy for those diagnosed with IBS.

  42. Hi Kate, I have just started the low FODMAP diet for IBS-c. Is any of the Food For Life bread (Ezekial) low FODMAP?

    Thanks for this wonderful site!

    1. Becca, I believe all of the Ezekial bread has sprouted wheat–so not suitable. And thanks for your kind works about my blog :)

      1. Ok – Can you let me know how I can incorporate more fiber into my diet. Since I struggle with the c part of the IBS-C, I am not sure what to do. Since starting this diet, I have experienced my first pain free days in 20 years! I don’t want to have to rely on laxatives. Any advice? Thanks!

      2. I would suggest you work with a dietitian to help select the best way to incorporate fiber in your diet. In my practice, chia seeds are one of the ways my clients up there low FODMAP source of fiber.

  43. Hi there… I’ve had constipation issues for appx 13+ years and about a month ago my stomach suddeny became very distended, the I have not been gaining any weight. After recent colonoscopy and endoscopy,,plus the fact that I’ve been eating gf for many years, the. GI dr saw nothing to explain the distention and reccomended I stay gf but also incorporate the fodmap ideals as well as some supplements. I’ve been “going” ok, and avoiding my fav fruits and veggies :( but wonder how long I should see some significant change in my distention, if I am likely to at all? I’ve been doing it for 5 days thus far (w 1 slip up of sourdough bread, my weakness) .. Thanks for any advice!!!

    1. Catherine–I would suggest you circle back with your doctor if you are concerned. I find individuals on the low FODMAP diet with IBS-C tend to take a bit longer on the diet to see its benefit. But certainly–there are other health issues associated w/ distention so be sure your doctor has screened you for more serious disorders.

  44. Have a huge sweet tooth, would love to find a low fodmap list of candy and sweets.. i know that is hard to find.. what about chocolates?

    and the corn debate what about white corn tortillas. I used La Bandaritas white corn torillas in place of bread, and still things aren’t working right..


    1. Laura…I have a sweet tooth too….but overdoing sugar is probably not a good thing, right?! Chocolate has not been officially tested by Monash U–so we don’t know for sure–but my clients tend to do fine with a few semi-sweet chocolate chips (2 Tablespoons) and 1 tablespoon of cocoa powder is okay–so you might try my brownie in a mug recipe! Sweet corn –as in corn on the cob is different than the corn in polenta and tortillas which is more starchy than sweet. So…we do allow corn tortillas as long as no other FODMAP ingredients are added to the product. I would recommend you locate a dietitian to help you with your digestive health issues.

  45. Kate, is coconut flour allowed? I have a recipe for a mug cake, single serving, that calls for 2 T coconut flour. Is that okay or not? Thanks.

    1. it also calls for 1 T cocoa powder for a single serving…so not sure of that in combo with coconut flour. Thanks much

  46. I saw a reference yesterday regarding a bread you love and I can’t find it now. You said worth $6.00 and really delicious, I believe. Can you let me know what it is. Any good idea for hamburger rolls?

    1. Hmmmm…not sure which bread…I will have to think on that one. I like the Joan of Great Bakes English muffins or Foods by George English muffins as a roll option. Other rolls I have found have added fiber ingredients that I am unsure of.

      1. Thanks. I do use the udi’s white bread and it’s good. The other bread that was mentioned was a multigrain. I have bought but not used udi’s hamburger rolls. They have some insulin added. So now I am concerned. Probably small amt. I was feeling pretty good for the last 4 days or so. Ate small amt of lactose free ice cream as dessert during those 4 days. Yesterday not so good. So am gunshot at the moment.

  47. I have been using Food for Life brand Ezekiel 6:9 bread. It is made from sprouted grains and is delicious! It is sold in the freezer section of my grocery store.

    1. Amy, Many of the Ezekiel breads would NOT be allowed on the low FODMAP diet as they contain FODMAP containing grains. Here is a list of ingredients: Organic Sprouted Wheat, Organic Sprouted Barley, Organic Sprouted Millet, Organic Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Filtered Water, Fresh Yeast, Organic Wheat Gluten, Sea Salt.
      Although sprouting likely lowers FODMAP content of grains–I have not seen data on that from Monash in regard to FODMAP content. Certainly if you are symptom free then perhaps they are working for you—but from a FODMAP perspective–I don’t allow them at this time.

  48. are almond cheese, almond flour and almond milk low FDMAP foods? What about corn and quinoa pasta? I have celiac disease and lactose intolerance as well.

    1. Sylvia, the cut off for almonds is 10–so that would not equate to too much almond flour. If there is some in a recipe–it’s probably okay–but not in large portion. Not sure almond cheese has been tested–no idea on that. Almond milk is likely high FODMAP.

      1. Thank you, Kate for the prompt response. I cook lots from the gluten-free almond flour cookbook. I make a bread that requires 3/4 cup of almond butter for a loaf (about 12-14 slices) I could substitute the almond butter with peanut butter? I already substitute the agave with maple syrup and put just some low FODMAP nuts and some dried cranberries in it. I bread chicken with almond flour, but that’s not a lot of flour and I use almond milk only for coffee or a little on gluten free oats. The almond cheese is of course dairy free. What other dairy, gluten -free, FODMAP friendly could I use, preferably already shredded that would melt well on a chicken or eggplant parmesan? Or do you know more or less what the equivalent of 10 almonds is for almond flour? I use Tom Sawyer flour, too, but food isn’t as tasty. i guess, too I could switch to Lactaid milk. I really value your input on these, so thank you for you attention.

      2. Hi Sylvia-Happy to help when I can–unfortunately I am pulled in many directions these days. I would strongly encourage you to visit w/ a dietitian knowledgable in the low FODMAP diet to help you! Are you following a dairy free diet? The low FODMAP diet is NOT gluten free and is NOT dairy free. Many people have other overlapping dietary needs–so don’t want to presume anything–but if you don’t need to be dairy free–I would simply use mozzarella cheese which is low enough in lactose for the low FODMAP diet. I would guess that 10 almonds would equate to 1-1 1/2 tablespoons of almond flour. Yes you could sub in some peanut butter for the almond butter which is lower in total FODMAPs. Hope that helps a bit!

  49. Hi Kate and thank you for your help..I know you’re busy! Do you know any dietitians knowledgeable in the low FODMAP diet here in Los Angeles? My care is at Cedars- Sinai Hospital and Towers. I live in Sherman Oaks in San Fernando Valley. If you do, I’d appreciate a referral.
    Thanks for all your help.

  50. My doctor just recommended that I try a low FODMAP diet and I am trying to find alternatives for things I eat daily. I usually start my day with a breakfast drink that includes 8 ounces of Silk Dark Chocolate Almond Milk. The ingredients are “Almondmilk (Filtered Water, Almonds), Cane Sugar, Cocoa (Dutch Process), Sea Salt, Natural Flavor, Locust Bean Gum, Sunflower Lecithin, Gellan Gum.”

    Is this okay or do I need to replace this in my drink? THANKS! :)

    1. Almond milk likely is high FODMAP. It has only been tested once—so more to come to be sure. I would recommend you avoid it during the elimination phase of the diet.

  51. My daughter is starting the elimination phase of the FODMAP diet. Is Eighth Continent soy milk okay? If not, can you please explain to me why tofu and soy sauce are okay? Are original Cheerios okay? If you are familiar with Daiya shredded cheese can you please comment on that (low or hight FODMAP)? And also, my daughter is allergic to milk, eggs and nuts. What sweet things can you recommend during this time? Are the Enjoy Life chocolate chips okay to eat? Thanks so much for your help. I have so many questions…

    1. Hi Amy. It appears to me that the Eighth continent soy milk would be suitable. You want to avoid the whole soybean based products and milk. Eighth continent has just the soy protein. Plain cheerios are okay. They do contain wheat starch but that is not a FODMAP.

  52. I am considering using Lundberg Sweet Dreams Organic Brown Rice Syrup as an alternative in baking to reduce introduction of flavor to the foods, compared to Maple Syrup. Wiki indicates that brown rice syrup seems to be primarily maltose and maltotriose, no fructose, but not sure if the Lundberg brand has the same composition, but if so, this is probably a good alternative.

    I was eating milled flax seed, not sure if that is okay on the FODMAP diet, it seems to give me some digestion issues and runny stools.

    1. The Brown rice syrup should be okay–but it has recently undergone testing–so I hope to have more info in the future. I agree, flaxseed seems to cause some people more gas and digestive issues compared to chia.

  53. I developed gastroparesis following a Nissen and am following a low fat, low fiber diet, was treated for SIBO, did the FODMAP elimination diet and all of these have led to a large reduction of digestive symptoms! Juggling food seems like a daunting-and frankly, discouraging-task despite working with an RD. The challenge diet points to lactose, fructans and polyols as my triggers. My questions: 1. As I go through figuring out what food I tolerate, must I be concerned only with the FODMAPs that gave me problems? Is “my bucket” still filling up with fructose? (I was told because of my gastroparesis that the galactans would be troublesome in anything but tiny portions. Interesting that your chart puts fructans and galactans in the same group.) Do I follow the guidelines for each individual group and keep total FODMAPs <0.5grams per sitting? So there is still a bit of trial and error? Please reccommend a good resource listing FODMAP amounts. 2. It seems that my symptoms occur 2-5 hours and then again at about 20 hours later. Is this typical of FODMAP issues? (I have severe constipation). 3. How can I tell when SIBO is problematic again? (I was told there is a high likelihood of that). 4. I miss all of the fruits and vegetables! What is your view on juicing? I have late dumping syndrome so I have been given different opinions on this.
    I'm sure I have read or been told the answers to these questions -at least once!-but please understand that all of these things together add up to be almost overwhelming at times. Thank you very much for trying to guide all of us to feeling better. I like to cook and eat most of my meals at home so maybe I have an easier time than most but because eating is a huge social issue I am finding that being with people and food is often no fun!

  54. Thank you so much for this blog! I have celiac, fructose malabsorption and lactose intolerance. The low FODMAP diet is working well for me. I had a reaction to two flavors of (US) Glutino Gluten Free Premium Round Crackers: Original and Multigrain. Can you tell me which of the ingredients could have been unsuitable?

    Ingredients: corn starch, white rice flour, organic palm oil, modified corn starch, dextrose, eggs, sunflower lecithin, buckwheat bran, salt, poppy seeds, guar gum, flax seeds, sodium bicarbonate, ammonium bicarbonate, sugar, natural flavor

    1. Hi Jennifer–could be the buckwheat bran–not sure if that has concentrated fructans–whole buckwheat kernels are limited to 1/4 cup OR could be the guar gum–though not a FODMAP–is rapidly fermented and some individuals have intolerance to it. And lastly, ‘natural flavor’ in a savory product can denote onion and/or garlic–so if you are super sensitive —that might have bothered you. I have not seen data yet on poppy seeds–so who knows–could have been them.

      1. Thank you so much. I had already contacted Glutino to see if onion or garlic was in the natural flavors, and they are not. So I was stumped. Never thought about guar gum, and I can’t find anything on buckwheat bran. This blog is such a wonderful resource.
        I have another question: do you recommend Beano, or one of the equivalent products, to patients with IBS? Is it safe/effective? I have never tried it, and am sensitive to all groups of FODMAPs ( I have done the elimination diet and reintroduction trials).

      2. I think Beano is definitely worth a trial. And if you have trouble advancing your diet at all–I suggest you get tested for small intestinal bacterial overgrowth.

  55. Hi Kate, great article and thread! I have been Low FODMAPs for a few days and am already noticing a big difference. A few questions on more obscure ‘health foods’/supplements: Can you tell me if you know anything about the FODMAP levels of the following:

    *Macca root powder
    *Glutamine (L-Glutamine)
    *Maltodextrin or dextrose


    1. Hi Simon…glad you stopped by….Not sure about macca root power–not sure it’s been studied. L glutamine is okay–it’s an amino acid (building block of protein not a carbohydrate. FODMAPs are carbs) Dextrose-is well absorbed so not a FODMAP. And by definition–maltodextrin should be okay—but…corn syrup and maltodextrin are both a bit of a grey area. I allow them–but not sure all manufacturers have same chemical composition. High fructose corn syrup is a definite NO. Minimize them when you can.

  56. Thank you for the information you provide! I wondered if Trader Joe’s Triple Ginger Cookies were approved. I just started the low-fodmap diet. Dreyer’s Frozen yogurt has been a staple in my diet and wonder if I will be able to eat it again or find a lactose free substitute.

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