Hi I’m Kate, mom, wife, sister, dietitian, runner, dog lover, foodie. I grew up in a small suburb of Boston—the youngest of nine. My dad was an “off the boat” German immigrant and my mom an Irish girl from Rhode Island. I married my high school sweetheart, Russell T. Russ and I are best friends, a key component to my living a well-balanced life! My biggest goal in life is to be a good mom and I have been fortunate to have three amazing kids, Chelsea, my artist daughter studying in college in New York city, Kevin, my incredible photographer in college as well in Rhode Island, and my youngest son, easiest going kid on earth, Brennan in high school.
I love food—love making it, love shopping for it, love eating it. I began my career in nutrition at Simmons College in Boston and finished with post graduate training at the Brigham and Women’s Hospital, a Harvard Medical School teaching affiliate.
Growing up the youngest of nine, we always had a bit of chaos in the house. Our three kids just didn’t provide enough craziness so, we added a little something….along came LUCY, our sassy little chocolate lab.
Check out my site KateScarlata.com!
Hi Kate, It was pleasure to meet you today. I look forward to working with you and loseing and getting my blood sugar low and in control hopefully I may be able to get off insulin if I lose enough weight. Could you please email the grocery list. My email is esterina.dicerbo@emc.com
Hi Kate: Your website has been a huge help to me and I carry your “shopping list” with me everywhere. I purchase your book off Amazon and it mentioned bringing high fiber snack bars and cereal when I am traveling – can you suggest any brands higher in fiber? I am having trouble staying regular.
Thank you,
Tammy
So glad you find the site helpful! I usually make homemade ones with oats, oat bran, sunflower seeds, some almond butter or peanut butter and maple syrup–there is a recipe in my book. The store brands tend to have FODMAP ingredients such as inulin (chicory root), wheat, or too rich in fruits (excess fructose). Other tips for increasing fiber, oat bran or rice bran added to oatmeal, whole white potatoes with skin, blueberries, strawberries, quinoa flakes, and some gluten free pasta blends can be a good source too.
I am on the FODMAP diet and I like to know if I am
allowed to have flax seed or is it better to take
flax oil?
I love your site!
I don’t have any research on whether flaxseed has significant FODMAP content. I know many of my non-sensitive stomach clients find it gassy so I would say use with caution. Oils do not contain FODMAPs as FODMAPs are carbohydrates and oil is carbohydrate free, so flax oil would be fine.
Thank you Kate for your quick reply.
I am impressed.
Ank
Hi
I have been blighted with ibs for nearly a year now and hope that in the New Year, this will all change by following the FODMAP guidelines. I have found your website wonderful and after reading all the information you have offered a “light bulb” moment has given me the incentive I need for the New Year.
Am resident in the UK but hope with the aid of the Internet, that i will succeed.
Good for you Jackie! Kings College London has some great FODMAP diet info as well. They do FODMAPs workshops for dietitians and do research as well.
Hi Kate
IN need of advice, have suffered IBS for years and have now came across Low Fodmap Diet, problem is everything I love is on the bad for you sheet (onions and garlic) which go into most of my dishes. Can you please advise on what I could use instead.
Hi Alison:
Of course–you can add flavor with the green part of a spring onion (scallion) and chives. Adds nice onion flavor without the side effects! For garlic, infuse large chunks of garlic in olive oil and use the oil removing the garlic prior to eating. I generally just sauté a bit of oil with garlic, remove garlic and cook whatever I want the garlic flavor in that oil.
Thanks Kate for quick reply, would this mean I could use the green part of leeks too, not an easy job eliminating foods that I have spent years cooking with esp in family favourite recipes (lentil soup, chilli, bolognese)
I have not seen any research on the green part of leeks. To be safe, I would suggest avoid. Of course, lentils and beans are eliminated on the ‘elimination’ phase of the diet. This diet is not designed to be followed for life per se, you go on the elimination phase for 6-8 weeks and then try to re-challenge foods. Many of my clients can do small amounts of garlic with no major symptoms. Be sure to follow diet with dietitian knowledgeable in it’s details!
Thanks Kate, sorry have posted on wrong part of your site.
I will look into this further and start to keep a food diary which has been suggested, look forward to your views in future.
Your website has Rasperries on the high FODMAP list, can you please confirm this for me?
I have been looking at many websites and all those I’ve seen have put rasperries on the low fodmap list!!
Many thanks if you can help.
Louise
Louise: US data has raspberries as a source of excess fructose. Aussie studies have them as not a source of excess fructose. For now- I am sticking with the US data. The diet is still evolving and there may be slight changes to come.
Kate
i have IBS and enjoy raspberries with home made sponge, my only desert. I keep the raspberries and blue berries frozen and heat them up in water (1/2 cup) and pour over the sponge very tasty. No bad effects ever Yeh
I am confused is pumkin now not recommended on the Lowfod Map diet?
I have seen various reports on pumpkin in the US as a potential source of polyols–The UK and Aussie info has pumpkin as low FODMAP. I am looking further into this.
Love your website! Thank you! I just stumbled upon it last evening-I have been spending a lot of time surfing the web looking for FODMAPS information.
I am 53 and this is a life long problem. In fact my earliest memories are of excruciating gas pain that no one could help me with.
I tried elimination diets, dairy, meat, gluten with out much success. The fructose/sugars mal-absorption sounds like the right thing for me. In fact the FODMAP is very similar to the low carbohydrate diet I followed 8 years ago. This was the only time that my symptoms almost all disappeared. I quit that diet as that hubby is a vegetarian.
We have been concentrating on eating healthily the last five years. Good news cholesterol and triglycerides are great: Gut symptoms are the worst. I have been treated for H pylori almost non stop for the last three years.
My question is what about soy?…its protein but also a bean. We use TVP a lot. Beans are a major staple in our diet.
My plan is to cut the fruit,dairy fist and then the gluten. Or is it better to go “full-tilt” and to see improvement?
With the low FODMAP diet it is best to do the full elimination phase at once. It’s also advised that the diet be taught by a dietitian. It is important to do the diet right to see if it is helpful for you. Many internet sites provide old info and the diet is really evolving and changing. Tofu is allowed, not sure about TVP–have to look into that–but soy flour and milk can contain FODMAPS. Are you in the US? Patsy Catsos has an RD registry on her site that lists RD’s that are knowledgeable in the diet guidelines. Her site is IBSfree.net. This diet has been SO therapeutic for so many of my clients…I hope you find the same results.
Best,
Kate
Hi. I came across your blog while searching for photos of NYC, my home town, for Pinterest. I now live in Miami and my daughter studies in Boston. My dad is also an off-the-boat German by way of Ecuador, where I was born. Anyway, nice to read you, maybe you would like to read my Blog.
Glad you stumbled upon my blog. I did wander over and read a few of your posts. Love the honest voice in your writing.
Kate
[...] Taking care of others around you is just important as taking care of yourself. Read Kate Scarlata’s lovely story about how It Takes a Village to raise a family, and the importance of nurturing [...]
My doctor told me on Friday to use the FODMAP diet to help with IBS, but told me to research it, which is how I found your website. Personally, I think it is unfair to tell me to start something “complicated” (his word) and give me no info.
I know I need to be lactose free, gluten free and frucose free. I looked at labels in the supermarket today and am comfused of what buzzwords I need to look for. For example: Gelato (on the low fodmap list) says it has milk; Lara bars are gluten free but have sugar. Please tell me what ingredients I need stay away from.
Thank you in advance for any help with this.
Hi Stacy-
I recommend you meet with a registered dietitian to review the low FODMAP diet in detail. The diet has many little nuances and it’s best to have these reviewed so that you can undertake the diet properly. The low FODMAP diet is not a gluten free or fructose free diet. FODMAPs are carbohydrates and gluten is a protein. But there is certainly overlap of the gluten free diet while on the low FODMAP diet and that is because wheat, barley and rye are gluten rich and also FODMAP rich so are eliminated on both diets. Fructose is modified (not eliminated) on the low FODMAP diet, we do limit high fructose foods (foods with extra fructose compared to glucose) For instance, blueberries have more glucose than fructose, so they are allowed on the diet. Apples and honey have excess fructose compared to glucose so are not allowed.
Label reading tips: Here is a few tips to get you started–> avoid ingredients such as apple, pear, cherries, apricot, wheat, onion, garlic, honey, agave, inulin, FOS, milk…for starters. So if a food item says gluten free but is loaded with garlic or honey, it would not be suitable for you.
Hope that helps…but do try to connect with a dietitian knowledgeable in the diet.
Thank you!
I am going to call my insurance company tomorrow to find a nutritionist.
By looking online, I thought I needed to be gluten and frucose free. It is frustrating trying to figure this out by myself.
Hi Kate,
Thank you so much for this site and your book. I have been suffering with IBS and gastritis for 15 years now. I’m really hoping this diet will be the solution to my problems. I live in RI and am trying to find a dietitian. My health insurance (United Healthcare)is unable to break RDs down by specialty. Do you have any suggestions for Rhode Island patients? I checked IBSfree.net but they only have MA dietitans. Any guidance here would be greatly appreciated.
There seems to be a shortage of FODMAP knowledgable RD’s and I wish that was not the case. I would call the local hospitals and ask for the outpatient nutrition department and ask the staff if anyone is familiar with the low FODMAP diet. I am co-hosting a workshop with Patsy (IBSfree.net) to educate RD’s so hopefully we will get some RD’s from RI to come to the workshop and learn more about the diet.
Kate
Hi Olivia, I just saw your comment and wanted to let you know I have had severe gastritis for many years with horrible horrible pain, and a few weeks ago started using something called vitamin U… It’s been a miracle for me, I’ve had no pain since and it was at its worst when I started using it. I hope you’ll check it out… It really has worked for me! I got it online from uniflora…you should be able to google their website. Good luck! Sincerely………… Meg
Is decaf coffee ok to drink when following FODMAP diet for IBS?
Hi Stacy-
As long as it is not a Chicory root based coffee I think 1 or 2 cups should be fine.
Kate
Would it be better to use soynut butter, which is dairy and gluten free than peanut butter?
No it would not. Soy beans are a big source of GOS, one of the FODMAP groups. Peanut butter is your best bet. Use all natural peanut butter without added ingredients and that is also gluten and dairy free
Any brand in particular?
Stacy, not sure if I replied? …I like all natural peanut butter such as Smucker’s or Teddie brand. Check ingredients, for low FODMAP diet try to pick one with simple ingredients such as peanuts and perhaps salt. That’s it.
Hello, I have also found your website whilst researching the FODMAP diet, recommended by my gastroenterologist. I have read what peolpe wrote, and I too was given the name of the diet, and nothing else. I asked about a dietician and was told I would be written to – but it has been three months: know I won’t be written to. IBS is not an illness the NHS takes seriously! So I thought I would help myself, and your website has been great. I have 2 questions: 1. 70% dark chocolate contains sugar, as opposed to fructose, so is it ok? In small quantities obviously:)I was on the SCD before, where soya was banned (along a long list of di/polysaccharides, and chocolate, as you know). 2. A fodmap list I retrieved from the Australian researchers’ website allows soya, but you do not. Is it best to avoid it? Thank you!
Not all soy needs to be eliminated on the low FODMAP diet. For instance, some soy milks in the UK are deemed suitable for the low FODMAP diet per the Kings College literature such as Alpro-unsweetened long life or Original chilled or So Good products, also tofu is low in FODMAPs. Soybeans and flours should be avoided. I believe a small amount of dark chocolate would be fine…although I have not seen definitive research on it. Try this link for UK dietitian contacts.
Thank you Kate for your prompt answer! The link did not work but thank you anyways, I will look into Kings College’s research papers.
Hmmmm…see if you can just cut and paste….http://www.dietitiansunlimited.co.uk/
I bought Lara bars that said “gluten free and dairy free” which I assume are fine on the FODMAP diet. Are cheddar and mozzerella cheese slices fine to have? What about Lactaid ice cream? I have been buying So Delicious.
Thank you in advance for your responses.
Lara bars often contain other FODMAPs fruits so I would avoid for now. Cheddar and mozzarella are low in FODMAPs. The lactaid vanilla looks okay…but food with added gums can be a little gassy so try small portion to assess tolerance.
Dates are in the bars which I imagine aren’t ok. I got so excited to see gluten and dairy free!
Any suggestions for morning snack? I usually eat peanut butter crackers (I know that isn’t the best idea) at 8:00 and have oatmeal at 10. Since I don’t have lunch until 12:40, sometimes I need something and eat more crackers. I am a classroom teacher and am limited on snack and lunch time. When I eat something at a different time, I do so when the kids arent’ looking. I would appreciate any ideas.
I’ve been diagnosed with IBS & GERD and also struggle with anorexia. I get severe gas & bloating (look almost 6 months pregnant most of the time). I started the low Fodmap diet about 2 months ago and it seems to be helping, although I still get bloated when I eat almost anything, but not near as bad as it used to be. The only time I see a flat stomach is when I get diarrhea or go for a long time without eating. I did have a lactose, fructose, and gluten test that all came back negative. Should I only be restricting the fructans/GOS & polyols? Do you think it’s ok to eat foods that contain milk & HFCS?
Kaylee-
Please be sure to seek medical help with your history of anorexia. Although this site provides some tools to follow the low FODMAP diet it should not be used as a substitute of medical advice.
Hi Kaylee, I just saw your comment and my heart’s with you… It’s hard to find professional help for eating disorders with knowledge and sensitivity to digestive issues…! I really struggled with this and am sending love your way…! Please read a book called Gut and Psychology Syndrome by Natasha Campbell McBride if you can, make sure it’s the latest issue with the chapter on eating disorders… This book and her philosophy really overlap with FODMAPs and you may find it helpful….
Hope it’s okay to post this here…….Natasha’s book really helped me.
…Best wishes, Megan
Looking for morning snack ideas. Any suggestions?
Hi Kate, I am a huge fan of your Biscotti- chocolate chip. Any chance you would share the recipe?
Susan-
Where do you have these biscotti’s? I’m afraid I am not sure what recipe you are referring to.
ALLCANEAT biscotti, chocolate chip – gluten & dairy free. Sorry, I thought you created the recipe. It’s been so long since I could eat a cookie and not feel sick. They are delicious. Whole Foods carries them, sometimes.
No Susan that is their recipe and I believe that bakery closed recently which is disappointing.
Other tasty cookies include Alexia’s and Gilberts brand–many varieties are low in FODMAPs.
Should have said Aleia’s http://www.aleias.com/
Thanks so much for your speedy replies! Have a good day.
I love your site! Thank you so much for sharing these resources. I am a fellow RD. I am trying to download the pdf versions of “low FODMAPS grocery list” and “FODMAPS checklist” but the link to the pdf does not appear to work. I was able to click the link for the pdf of “10 things you may not know…” and save that one. So, I don’t think it’s a problem with my computer. Can you send me the pdf of the 2 files aforementioned? Thanks!
I saw a nutritionist last week who said that I can eat Italian Ice, but when I looked at the ingredients it has corn syrup. Can I eat it? Also, she said to chew gum with sugar, but I can’t find any, it is all sugarless. Any suggestions?
Stacy, I am not a big fan of Italian Ice as it is very high in sugar. Too much sugar can be an issue for some. Even though sugar is technically ‘fodmap friendly’…too much contributes too much fructose. The thought is that too much fructose even with adequate glucose can be malabsorbed, this notion is called the fructose load concept.
I haven’t looked at gums in a while but check out Beeman’s by Cadbury–I think that fits the criteria.
I searched online and found Glee Gum from Trader Joe’s. Do you know anything about it?
Any ice cream suggestions besides So Delicious?
Thanks.
Stacy-I am not definitively sure about the Glee gum but it appears to be low in FODMAPs–it is primarily cane sugar and glucose. Breyer’s lactose free vanilla ice cream. I would also check out some of the almond and coconut milk based ice creams that are popping up at many grocery stores! Always check ingredients to be sure the products do not contain other FODMAPs.
I am adopting a Fodmaps diet to help alleviate IBS, your high polyols suggest that pumpkin is to be avoided, but in Australia I am able to eat this. Is it the variety different? Many thanks
I believe the variety is different and do not believe US pumpkin has been tested by the Australian researchers as of yet!
I have recently been told I am IBS and to follow the Fodmap diet. So if there is an overlap with gluten-free (being both protein & carb),would it still be better to delete it altogether? I have just been travelling in UK & France with very little gluten-free on the menus (but salads!) so glad to be back in OZ for more options.
Wendy,
The low FODMAP diet and the gluten free certainly have some overlap but you don’t need to be completely gluten free on the low FODMAP diet. When traveling sometimes starting with the gluten free items and then ensure there is no other fodmap ingredient may be a good start…but it’s not necessary to go completely gluten free when trying the low FODMAP diet for IBS.
Just was advised to begin the FODMAP diet by my GI doctor. Looks like a challenge, but worth the effort. A few questions I can’t seem to find answers for…how long until I will feel the results? What about my glass of red wine? Best items to order when eating out?
Welcome Ellen to the world of FODMAPs–It can be challenging so I always encourage people to visit with a registered dietitian to help them navigate the diet and ensure that they are eating a nourishing and balanced diet and following the diet correctly. Alcohol is a gastrointestinal irritant so limit to 1 glass dry red wine–cabernet or merlot are generally tolerated by my clients.
Results are often felt within the first week or two but some take a bit longer. Try salads with plain chicken, beef or fish, baked potato with butter when dining out. Choose salad dressings such as oil and vinegar rather than Italian that often has garlic and onion both FODMAP no-no’s.
I promise I won’t keep asking questions….but I can’t find information about juices (fresh or V-8), and about dark chocoloate (just a little?)
V-8 has beets and celery which do have some FODMAPs so I would not try it on the elimination phase of the diet. You could try a splash (1/3 cup or less) of orange juice in a recipe or in club soda if carbonation doesn’t bother you. Chocolate is officially being tested by the Monash team at the moment but their lab was moved along with the equipment so the testing was at a standstill from what I understand. My clients have been able to tolerate small amounts of semi-sweet chocolate chips and dark chocolate–but we’ll know for sure soon..I hope!!
What juices, liquids, other than water, is best? Iced tea, I assume, but pomegranate or other juices to mix with mineral water? Have you heard about the medication Amitiza being used with this diet?
A splash of orange juice in mineral water would be okay. Simple black tea iced in small portion should be okay. I have had clients use amitiza with the low FODMAP diet.
Thank you so much for your quick response and help. Don’t know what I would have done without your guidance during this initial stage. Everyone in my “neck of the woods” is stumped when I mention the FODMAP approach…but a local health food store said they would research and help me with products. The Amitiza is not a fun drug to take….thinking I will go with just the FODMAP for a while. Thanks again for all your help. How do I order the cookbook? through this site?
Hi Ellen,
I tried Amitiza several months ago (my IBS symptoms seems to switch from IBS-C to IBS-D with no explanation as to why) I experienced severe tightness in the chest and nausea while taking it and had to discontinue after only a few days. Not a great experience with this drug. I know you said you were going to stop taking taking it and try just low fodmap instead, any luck?
delicious treat–
Va’s gluten free waffle with Breyers lactose vanilla ice cream and fresh strawberries
Stacey-Are you referring to Van’s Gluten free waffles? If so, many sweetened with fruit juice including pear so NOT low FODMAPs! BUT…I do love the idea of GF waffles with lactose free ice cream and strawberries…yuuuuuummmm.
Hi,
I’m a vegan and am about to try the Fodmap elimination diet. Two questions: 1) Am I going to be able to maintain a healthy level of nutrition and still remain a vegan? 2) I use guar gum and xantham gum as a substitute for eggs in baking, are they OK on the diet?
Many Thanks
It is a bit more challenging to do the low FODMAP diet while vegan as many of the beans/legumes are high FODMAP. I would recommend trying tofu, peanut butter and quinoa as good low FODMAP vegan protein sources. Try using canned beans in small amounts and if you soak and drain a few times you will reduce the FODMAP content further as the GOS found in beans are water-soluble so some will leach out into the water and be drained off. From what I understand, small amounts of xantham gum and guar gum are ok but can contribute to gas so go easy with quantity. I hear the new Monash University low FODMAP booklet which should be released soon will include some vegetarian tips so perhaps we will learn more about doing the low FODMAP diet while vegan.
Thanks for your comprehensive reply,Kate. Have just started diet today and am going to do your veg. chop suey for dinner. Was just wondering about miso and savory yeast – are they fodmap friendly?
I’ll be glad when the new list comes out from Monash. Will we ‘regular’ people have access to it?
Thanks again
Is sour cream low FODMAP? What about the new Good n Natural bars that are gluten free? Is Kozy Shak new lactose and gluten free pudding ok to have?
Thanks.
Stacy, I could not find info on the Good n Natural bars–feel free to send a link if you can find ingredients or provide to me here on the blog. The Kozy Shak new lactose and GF puddings–> rice and tapioca looks low fodmap to me… the chocolate one is likely okay but we await definitive thumbs up from Monash team who is testing chocolate now or soon to test. Sour cream has under 1 gram of lactose per 2 TB so is low FODMAp.
Edamame?
Nope. Edamame is whole soybean so would have FODMAPs.
I have been eating peanut butter crackers (which aren’t low FODMAP) when I get hungry between meals.
What can I eat that is high protein and low FODMAP?
I like rice cakes with peanut butter, perhaps topped with a few banana slices and some sliced almonds, or rice crackers with cheddar cheese chunks, or lactose free yogurt with a sprinkle of chia seeds and 1/2 cup blueberries on top (Green Valley lactose free plain or vanilla should be okay). You could also make a small concoction of trail mix with acceptable low FODMAP granola, glutino pretzels, and a handful of peanuts.
Hemp seeds?
Not sure Hemp seeds have been tested. Have not seen any info on them, sorry! But chia are okay in small amounts! About 3/4 TB max per meal!
I had thought that Stevia would be okay. Just realized that it contains erythritol. Not good, huh?
I am not a fan of sugar substitutes in general but stevia seems well tolerated –not sure about any long term effects though. Erythritol is a a sugar alcohol (polyol) but seems to be well-absorbed in the intestine so likely not an issue UNLIKE other polyols such as sorbitol and mannitol which are definite FODMAPs and cause GI symptoms for many.
Is whey protein allowed on FODMAP ? Or is it best to use rice protein powder in shakes ?
Are Swiss cheese, cranberry juice and Nutella low fodmap?
Swiss cheese is low FODMAP, cranberry juice (1 glass) was just added to the low FODMAP shopping guide–in the new Monash University booklet (3rd edition) and Nutella–not really sure–I would imagine small amounts would be okay–it’s mostly sugar and palm sugar–chocolate has not yet been tested–so not that could be a problem. Once you are done with the elimination phase perhaps-you could trial a bit of nutella to assess your tolerance. Of note, some US cranberry juice products contain high fructose corn syrup (UGH!) and these would not be recommended.
A friend’s son has major stomach issues and was told to drink aloe vera juice mixed with juice every morning. He feels better from it.
Do you know anything about it? If so, does it help IBS?
I know a little about Aloe vera juice. It is used due to its laxative effect for individuals with IBS-C (constipation predominance.) One of the GI docs I refer clients to will occasionally recommend it. Not sure how it fits into the low FODMAP diet though from what I have read it does not seem to be a big source of fructose.
Some online info says Butternut Squash is something to be careful of and some say it is low fodmap? What do you think?
Butternut squash (or butternut pumpkin) is one of those in-between foods similar to sweet corn, green peas, and snow peas the portion size needs to be limited as it is a source of fructan/GOS (not a HUGE source) but enough to keep the portion small –about 1/2 cup serving. So you could enjoy as a small side dish or perhaps topped on a salad or tossed with some rice. I am making coconut rice tonight and will toss in some roasted butternut squash. GREAT question and I am glad you brought it up. I mention portion size in my recipe but I am sure many possibly missed that detail!
Are there any low fodmap protein drinks that I can buy?
Stacy,
I rarely recommend protein drinks but rather suggest individuals consume calories and protein from low FODMAP whole foods-nuts, seeds, tofu, lactose free milk, chicken, beef, nut butters, lactose free yogurt, small amounts Greek yogurt such as 1/2 cup–most individuals can tolerate 4 grams of lactose per sitting (Chobani is 95% lactose free with about 4-5 grams of lactose per 6 oz and LOTS of protein), quinoa.
I didn’t know Chobani was ok to eat. I assume strawberry and plain would be low fodmap as long as it is 6 oz or less?
Stacy: I would try 4 oz of the Chobani and check your tolerance. The strawberry, blueberry and plain would be best options.
hi kate,
i was wondering if there are any low fodmap bars? also your to eat list includes broccoli. i was under the impression from sue sheppard that the cruciferous vegies should be avoided. what do yu think??
thanks
laurie
Cruciferous veggies in general do have a fair amount of FODMAPs but the Monash University researchers analyzing foods have found some to have moderate not High levels of FODMAPs so allow small amounts. The broccoli cut off is 1/2 cup so if you wanted to put some in a stir fry that may work. Broccoli has so many health benefits so if you can tolerate the 1/2 cup that is a good thing.
The majority of granola bars contain FODMAP ingredients. Nature’s Valley Crunchy Peanut Butter looks OK–it does has soy flour but that is toward the end of the ingredient list. Not perfect but probably okay on the run. Macro bars might be tolerated as well…the peanut butter chocolate chip. OR bake your own!! I have a recipe on the blog that you may like. I have not seen the data on chocolate yet but given others tolerance to it, I think that a small amount of semi sweet chocolate chips in my recipe should work…but you can easily delete if you choose too. Here’s my recipe…one of my most popular posts!
http://blog.katescarlata.com/2012/01/11/homemade-and-fab-peanut-butter-chocolate-chip-granola-bars/
Hi Kate,
I was also at the ICOD in Sydney last month.
I have just recently learned about the FODMAP diet.
I run a Nutrition practice professional group here in Shanghai ( like a mothly journal club) only one of the dietitians had heard of the FODMAP ( she is from the UK).
all the information states the dietitian should be trained in the FODMAP diet. Can you tell me if there is somewhere in the US that offers training?
Thanks
Margaret Keefe,RD
Hi Margaret-
Patsy Catsos and I run workshops –we ran into some site glitches but are hoping for a Maryland and Conn. based workshop early next year….stay tuned I will post on the blog.
Also, I have a CEU program with Wolf Rinke that you may find helpful. http://www.wolfrinke.com/cefiles/C226CPEcourse.htm
I am in the UK and was signposted to your website by the nutritionist at Maggies Online Cancer Centre as I am using the FODMAPS diet to manage my IBS but am finding that my treatment for breast cancer is making this more difficult. I see that you have a recipe for a snack bar and I wondered if you could suggest a way of making a lower fibre version as the Herceptin is speeding my gut up somewhat. It would be so helpful to have something that is easily portable and sustaining when I’m out or visiting the hospital. I find getting suitable food when out pretty difficult.
Thank you so much for making so much information available, it has been really helpful. My dietician is very good but she had not come across the diet before so we are learning together.
On the peanut butter granola bars (link below)–how about taking out the oat bran and pumpkin seeds and up the rolled outs to 3 cups–that will reduce some of the fiber.
http://blog.katescarlata.com/2012/01/11/homemade-and-fab-peanut-butter-chocolate-chip-granola-bars/
Dear Kate,
Do you know if reducing FODMAPs in the diet only reduces symptoms attributed to the foods directly after eating them, or if reduction of FODMAPs can ease chronic symptoms such as impaired fat absorption? Many of your posts say to eat something in small amounts if well-tolerated. My doctor suggested trying this diet, but I eat onions (for example) frequently and can go for weeks on a low fat diet without symptoms until I eat something too fatty. Is it thought that FODMAPs alter the gut in a similar way to celiac disease, causing problems absorbing fat, or is that known? If FODMAPs are a problem, would I feel bad immediately after eating high FODMAP foods or do FODMAPs alter the gut in away that causes a chronic problem such as fat malabsorption, or does it just depend on the person?
Thank you.
Emily-
Fat malabsorption is linked to a variety of conditions–for example, pancreatic enzyme insufficiency and small intestinal bacterial overgrowth. I would encourage you to speak with your gastroenterologist about being evaluated for these conditions if you have not been tested. In small intestinal bacterial overgrowth, bacteria invades your small intestine. When your body secretes bile into your small intestine, bacteria can make the bile inactive–therefore, unable to break down fats–and thus contributes to fat malabsorption. FODMAPs are ‘fast food’ for bacteria so if you go on a low FODMAP you are essentially starving some of the bacteria and hopefully in the long run you could benefit from the diet. The treatment for small intestinal bacterial overgrowth typically is an antibiotic. But is is always important to discover why you got bacteria overgrowth–so your gastroenterologist should explore reasons and treat your body so you don’t get it again (If that is the case for you!) So to answer your question, FODMAPs typically cause symptoms within a few hours BUT for someone susceptible to bacterial overgrowth there may be longer term impact of eating FODMAPs–such as feeding bacteria that ultimately may impact our body in various ways–for example, contributing to fat malabsorption.
I have been diagnosed with GERD & IBS & have found that the only group that seems to bother me is the GOS/fructans, especially onions/garlic & wheat! I love TVP & lentils. I’m about 99% vegetarian. Is TVP still in question? I know you did say to stay away from soy flours. Do you think small amounts of lentils are ok, or are they really high in GOS/fructans? FYI, I loved the carrot cake pancakes!!!
Hi Jayme-
So glad you like the pancakes…they are so yummy!
Lentils are in the high FODMAp category but are lower than some legumes such as red kidney beans which are off the charts. If you soak legumes in water and drain and rinse-this will lower FODMAP content.
Not sure about TVP to be honest….this is a very good question. I know Quorn mince has been tested and low FODMAP when not seasoned with onion/garlic so that is another veggie option.
Everyone has their own tolerance to FODMAPs–so when you are ready to re-challenge your diet—see what your body can tolerate. Ideally–variety in our diet is key!
Is Kefir a low fodmap item? It is gluten free and 99% lactose free.
Stacy-Kefir can be low FODMAP as long as it does not contain other FODMAPs such as inulin or honey etc…
I was wondering about Nasoya-fat free nayonaise? I seem to have trouble with garlic & onions, but do ok with small amounts of the powders. Nasoya contains garlic juice.
I would say avoid that product during the elimination phase–then perhaps trial it at a later time. Many individuals are sensitive to even small amounts of garlic.
Hi Kate!
I LOVE your blog! There is so much helpful info in here! I am an Anxiety Reduction Expert specializing in Digestive Distress, namely IBS. I am ALWAYS asked about eating for IBS…and I believe in reducing FODMAP foods in order to create relief. As a therapist, I know that the mental side to IBS is just one aspect…so it is great to find you! I hope that our paths can continue to cross as I recommend my patients to your site! Thanks again and nice to meet you!
Nice to meet you Elizabeth. Glad you stopped by!
Do you know of any low FODMAP cough drops? I looked today and most have corn syrup.
Hello there! Thanks so much for the fantastic website & info. I have a question regarding barley grass & chlorella etc (superfood/alkalising type supplements) are thet low FODMAP? I would love to know if anyone has any info. Many thanks. Trish
Trish, I am afraid I have no info on barley grass or chlorella. Anyone else?
Dear Kate, thanks for your wonderful website. I have been troubled by some GI problem that some doctors called it IBS. I have been experimenting with what ought to and not to eat and basically following a low fodmap diet. My findings is that I am fine with some of the high fodmap food you listed such as barley, garlic, mushrooms, pumpkin, green pepper and wheat and not fine with some of the items you listed. Wonder if different bodies have different level of sensitivity to different foods.
Yes, different bodies have different tolerances–perhaps related to what our personal gut bacteria like to consume…
Perhaps you are more sensitive to the fructose group–apples, mangos and pears?
The other thing to bear in mind that FODMAPs have a cumulative impact on your symptoms–so perhaps when you eat wheat you only have a small amount but when you consume other FODMAP foods you have more and thus have symptoms?
Lots of things to consider.
Hello Kate,
I had my first consultation today with Liz Moore at BIDMC. I have fructose malabsorption and IBS. I am now so encouraged having her and yourself as references. Your blog seems to have so much useful information and I am sure I will learn a lot.
Paula
GLAD you stopped by the blog Paula. Liz is fabulous and I am glad you were able to see a dietitian with great knowledge of the low FODMAP diet!
Kate
Hi Kate!
So glad that garbanzo beans can now be eaten in moderation!! What about Fava beans? I love to bake with garfava flour, as it’s a high protein and high fiber gluten-free alternative. What do you recommend?
Thanks!
Sharon
Hi Kate,
I have been following the low fodmap diet fairly diligently. I am approaching an onion trial but realized that I’m not really sure what the best way to try out onions would be? Do you have any suggestions for how to approach a trial of onions? I don’t exactly think that eating one raw would be fun but it would rule out any interactions with other foods. How have others you have worked with tried these and in what quantity?
Thanks!!
Emily, I have yet to see a patient tolerate onions back in the diet…but it is always worth challenging to see if you tolerate them. I would keep your diet low FODMAP and add in about 1 TB of onion to a meal–say tossed on a salad or in a rice dish. Do this once each day for 3 days and monitor symptoms. If you don’t feel well, stop the challenge. You can then try 1/2 that amount of onion when your symptoms calm down or call the trial a ‘fail’ and move on to your next challenge.
Thanks Kate,
Do you think I might stand a better chance with a broth or well cooked onions than with raw? Mostly my concern is around avoiding soups and broths and such because of the potential that they contain onions.
Thanks again for the feedback- your site is wonderful!!
Hard to know if cooking the onions would make much of a difference. I would think perhaps it might. When you are ready to test onions, perhaps try just 2 teaspoons cooked onion or up to 1 tablespoon.
I have been moving my diet more and more to a low fodmap one to try and control my IBS-C. I have been dealing with IBS for over a decade now, and have tried many different treatments…with little success. I was introduced to this diet by my dietitian here in seattle WA, and have seen a reduction in my over all symptoms. Although the diet is helping me in many ways, its not helping my regularity. I use to have IBS-D, but not it’s switched. I am living on laxatives, which I hate. My diet consists mostly of: Oatmeal, almond butter, bananas, kiwi, sm amount pineapple, root veggies, yams, zuch, greens, eggs, whole grain rices, quinoa, almond milks, dark chocolate and a little wine. meat once in a while. I have tried psyllium and magnesium supplements…many western medicine options… acupuncture in the past (although may go back)and am currently looking into making my own lacto-fermented veggies. Is there ANYTHING you would suggest i add to my diet to help keep me regular? Yoga? Acupuncture? I know there is very little research out there to help this. I feel like it has more to do with brain gut connections than food. I’d love to be more regular…and get by body off miralax. If i am able to do that, i may see greater results from this diet. Any suggestions from anyone would be appreciated! Love the blog! Thanks so much! Erin
Hi Erin,
Have you tried to write food records and calculate out your daily fiber? You may not be getting enough for your body…chia seeds, flaxseed meal, oat bran are good sources of fiber that you can add to your meals. Most woman could benefit from 20-25 grams of fiber per day…some more, some less. Fiber should be increased slowly over a week or two with an increase of water consumption to help the fiber work.
What about trying clinical hypnosis? Hypnosis is being studied by the same group that created the low FODMAP diet. I believe they are working on a study looking at the benefit of the low FODMAP diet and hypnotherapy done at the same time. Although hypnotherapy can sound scary to some people–it’s not like you are unconscious during the session…but rather in a super focused state. Do you exercise at all? I have had some luck with my patients with IBS-C that walk in the morning–as a way to stimulate intestinal motility. Even trying an walking DVD like Leslie Sansone in your own home in the morning to try to get your body and intestine moving….
Flagyl can be very therapeutic for SIBO but I believe the drug of choice amongst gastroenterologists that I work with is rifaximin. I personally have had SIBO and rifaximin did the trick. I will say, that many people that I have worked with have had to do two rounds of rifaximin….but that is just my personal experience.
Thanks for the advice! I do workout often, probably 4-5 days a week on average and waitress as a job…so pretty active. Try and hike once a week, high intensity workouts, jog, weights, a good variety. I’ll work on my fiber..and see how much i am really consuming. I’ll ask my Dr. about Riflaximin…i know he had mentioned it but didn’t after the flagyl course. If it is SIBO… he may be guessing on that. Are many IBS cases coming back as SIBO? He says he doesn’t do the Hydrogen breath test…or my insurance/Dr. office doesn’t offer it. I don’t think insurance covers riflaximin, why he went with flagyl, but perhaps its worth a shot. I’ll ask! I’ll look into hypnosis….never really thought about it for regularity… Thanks again for your advice! all ideas are appreciated!
SIBO: Tried Flagyl….no use. Is there another one on the market that works?
wow!!!!!!!!!! just stumbled on your website and am I ever impressed – my GI Specialist has me booked to see her dietician that specializes in fodmap
have been doing lots of research in the meantime – and it all makes soooo much sense !!! I like to juice – what about beet juice, I like to sprout what about mung bean sprouts, is applesauce ok – what is the best type of bread
oh I just can’t wait to be conversing with you and others like me !!!!
Yvonne–Glad you stopped by my blog! Sorry beet juice would not be FODMAP friendly. In fact, 2 beet slices is the new cut off for allowable beets…NOT TOO much, huh?!
Mung bean sprouts are okay on the low FODMAP diet. Apples are a BIG NO on the low FODMAP diet and yes, that would most definitely mean no applesauce too. As for bread, gluten free or 100% spelt bread are your best bets. Choosing gluten free breads that do not have other FODMAP ingredients such as honey, apple juice, or added inulin (chicory root)–which is sometimes added to package foods to increase fiber content!
so impressed with your information! Read an article about FODMAPS in a RD publication and was then introduced to your information from fellow dietitians who had recently attended one of your presentations. My husband has been having problems for years, as a registered dietitian I thought I had tried and done all the right things and had no answers. He continued to have symptoms that affected his daily life. He had all the expensive testing and the doctor wanted to put him on an expensive medication. NO THANK YOU! Thankfully I came across your information. We have been following the plan for 4 weeks and he feels awesome! Symptom free for over 3 weeks. I am only sad I did not know about the information sooner. I purchased your book on IBS also. FROM ONE RD TO ANOTHER….THANK YOU..THANK YOU…THANK YOU! I will be attending your presentation in Conn.
What a beautiful email to start my Saturday morning too! Thank you and I look forward to meeting you in Bridgeport. I am so happy your husband feels better…Yay!! Now that you will be a FODMAP expert…you too, will get the opportunity to help others like your husband feel so much better!! It is such a rewarding diet therapy to teach and see its life changing results. See you in April!
Where can I get info about your conference in CT in April? I just learned about the low fodmap diet and would love to attend as I have many questions.
Hi Kate. I have been on the FODMAP elimination diet for 4 weeks now. Although my stomach cramps have almost disappeared completely, I still have gas and chronic diaorrhea which are two of the three primary IBS symptoms that I have had for over 10 years. I did have a celebration dinner a couple of weeks ago and drank two glasses of champagne
Will this misdemeanour have put me back at all, and should I still continue with the elimination diet, despite the on-going diaorrhea?
Thanks
Elizabeth
PS Love the website and your posts!
That is a good question Elizabeth. If you have not noted any improvement in your primary symptoms of diarrhea and gas then perhaps you have something else contributing to your symptoms–such as small intestinal bacterial overgrowth, fat malabsorption due to poor pancreatic enzymes –and some individuals have Habba syndrome–which is diarrhea due to a dysfunctional gallbladder. Simple medication can help with Habba Syndrome. http://www.habbasyndrome.com/Advanced_Endoscopy_Diagnostic_Colonoscopy_Summit_NJ.html
Take care of yourself…and get the answers you deserve.
I recommend you follow up with a gastroenterologist. I don’t think the glass of champagne was a problem…or at least I hope not–as we all deserve a celebration drink now and again, right!!
First I want to thank you and all who post. It is comforting to have the information and to know that I am not alone in this quest to be relieved of GI pain. I have spent the last year seeing a variety of health care providers and having a variety of test run with a diagnosis of IBS. The most recent GI specialist that I am seeing has me following the low Fodmap diet. I have just begun the challenges. Over the last year the healthy I ate (more raw foods, more servings of fruits and more greens) the sicker I became. My husband and I grow most of our produce using sustainable, organic methods. I hope to be able to identify what I can eat that we are producing and what I have to let go. I appreciate the recipes and the support that this web site and blog provide. I am ordering your book when I finish this post.
Is “Slim Pasta” low fodmap? It is noodles made from the Konjac plant. It contains glucomannan which is a water-soluble polysaccharide. They are VERY low calories, so I would be loathe to give them up after only recently discovering them.
Maureen, the polysaccharides are not FODMAPs–polysaccharides are longer chain carbohydrates…but I am not sure if anything else in the noodles would be a source of FODMAPs. Perhaps remove them during the elimination phase of the diet and then reintroduce and test your tolerance at that point.
This is to verify that I subscribed to your blog and would like to receive updates and comments by email. All of this is new to me. My doctor only told me that have IBS, gave me the FODMAP diets to allow or eliminate and take Imodium. I don’t have a dietician. Thank you and others for this avenue of figuring it all out!
Yes, Evelyn you are subscribed to my blog. Feel free to post questions and either other FODMAPers will chime in or me. Hopefully the diet will be helpful for you!
I am following the elimination diet preparing for another Fodmap challenge. Last night I ate two pieces of Whole Foods Gluten Free Prairie Bread. Early this morning I was awakened with abdominal pain. I read the label on the bread and the first ingredient is nonfat milk. I had assumed that it was okay since it was gluten free. Do you think the abdominal pain was caused by the milk in the bread? Maybe I started the Lactose challenge without realizing it. Thanks for your time and your response.
Scotti, It certainly is possible the milk triggered your pain. And you bring up an important point….gluten free DOES NOT mean low FODMAP. This is a diet that careful food ingredient label reading is essential!
Has anyone had success using a probiotic and digestive enzymes? If so, what ones seem to work. Thanks!
I’ve read contradictory reports regarding tomato soup and tomato pasta sauce, due to the higher concentration of tomato. Mine are both home made, with all low fodmap ingredients. Is this OK, or are tomatoes only OK in smaller amounts? Many Thanks
Maureen, I don’t know about tomato soup but canned tomatoes are low FODMAP in 1/2 cup serving. Certainly if you were to ‘cook them down’ the amount of potential FODMAPs would concentrate–water would evaporate out of the tomatoes and therefore FODMAP content could increase. So if you make a tomato sauce out of canned tomatoes and simply simmer to heat it–that should be okay. Make sense?…I am kinda rambling!
Hi Kate,
Is there any difference between cooked and fresh tomatoes and is tomato paste allowable?
Thank you so much for your site. Chemotherapy seems to have made my FODMAPS intolerance worse so your help is keeping me sane!
Marion.
Slightly cooked and fresh tomatoes should be similar. If you simmer tomatoes until most of their liquid is lost, you have the potential to concentrate the amount of FODMAPs you would be consuming in a typical serving size. Similar to fruit and dried fruit–dried fruit by an large (beyond 1 Tablespoon of dried cranberries) is not allowed on the low FODMAP because it more concentrated in FODMAPs per serving.
Tomato paste is a source of excess fructose from what I understand so would not be allowed.
Hello, I was glad to stumble across your site. I was recently at the GI doctor and they recommended this diet to me for my IBS. I was hoping you could recommend a dietician in the Glen Burnie or Parkville area of Maryland. I find dieting so hard and am never able to follow through. This is a a completely new challenge for me. Thank you for your time, your website is wonderful. Thanks’ again, Sarah
Sarah, Check out my colleague’s RD registry–I know there are a couple from MD so perhaps you can find a dietitian close enough to you! http://www.ibsfree.net/FODMAP-Friendly%20Dietitian%20Directory1.pdf
Thank you!
Hi Kate. I have been diagnosed with gastroparesis and I am looking for a low-fodmaps meal replacement drink. I came across Garden of Life Raw Meal Replacement Plan (Vanilla) and it appears that it might work, but I am concerned about a few ingredients (and not entirely sure what a few actually are). Is this a product you are familiar with? Thanks!!!
Deborah–I am not familiar with that drink–would it be possible for you to send an ingredient list and I can let you know if I see any potential FODMAPs.
Here is the ingredient list for Garden of Life protein powder. I am really interested in knowing as it lists a lot of sprouts, which I understand are FODMAP safe, however, they are sprouts of things like garbanzo beans, which are not.
Forgot the link: http://www.gardenoflife.com/Products-for-Life/Foundational-Nutrition/RAW-Protein.aspx
Hey Laura, I poked around the site for a few seconds and could not easily check ingredients. Sprouting grains likely lowers FODMAPs but many have not been tested yet so really we don’t know about FODMAP levels. The Monash team will be testing some sprouted bread products soon which should be interesting to learn more about. I would avoid products with sprouted garbanzo beans until we know—at least during elimination phase.
Thank you for the quick reply! Not sure why the link didn’t copy right. http://www.gardenoflife.com/Products-for-Life/Foundational-Nutrition/RAW-Protein.aspx is the right one. The ingredient list pops up if you click on the Supplemental Facts link on the right side of the screen for the 4 different flavors.
Do you have a RD that you recommend in the NY area? I went to a nutritionist and didn’t find her helpful, not sure I understand the difference, but after reading your blog, think it may help to consult a RD. Thanks!
SV–are you looking for a dietitian in NYC? Or another city in NY?
Hi Kate,
I just started the low FODMAP and still trying to figure out what is OK during the elimination phase. Are cream cheese and sour cream OK in small amounts? What about Cinnamon Puffins cereal (it is corn based) or Fritos corn chips? Chobani yogurt? Feeling a little overwhelmed and trying to figure this all out.
Thank you!!!
Amy- I would really encourage you to work with a dietitian to ensure you are following the diet and to help make it easier. I provide detailed grocery lists for my clients to help them. Chobani yogurt would be okay if you limited to 1/4 cup or less but would recommend Green Valley lactose free yogurt- vanilla or plain. Puffins are not allowed. Cream cheese in a 1 Tablespoon portion should be low enough in lactose. I have not seen data on Fritos but would suspect a handful should be fine. Hope that helps….typing on my phone so excuse any typos.
Does your book The Complete Idiot’s Guide to eating well with IBS have the elimination plan in it?
No Phyllis, my book provides a very general overview of IBS and a small introduction to FODMAPs.
I am just learning about IBS, although I think have suffered with it for a few years. Also was diagnosed with diverticulosis a few months ago. It is hard to separate the symptoms. I have started the FODMAP and following your blog and reading material. No matter what I eat my stomach hurts and bloats. I just had a very sever attack of pain and diarrhea for several days. I’m trying coconut yogurt with my oatmeal for breakfast (thoughts). Very conscience about healthy foods, organic when possible. Having pain all the time is a real challenge. I have scheduled to see the Gastroenterology in 2 weeks, but I fear it will be just an appointment fee without any real solution. I’ve seen him in the past and was told it must acid reflux.
Hey Nikki-So glad you stopped by my blog. First of all, most coconut yogurts seems to have added chicory root or inulin so would not be recommended on the low FODMAP diet–so do be sure to see if your yogurt is one of them. I would recommend you are screened for celiac disease before you remove wheat from your diet. Also, would ask your gastroenterologist to test your for small intestinal bacterial overgrowth –symptoms mimic IBS and ALL IBS patients should be screened for it!
Kate,
I saw your write up in Suburban Women in 2011,found at the Eye Doctor’s office,about FODMAP Diet. I was so delighted to read that there was actually a name for this diet and there were other people like me who could not eat all those foods without problems. It answered a lot of questions of why I couldn’t eat those foods & why I have not all my life. When I found out I had Lactose Intolerance in the 80′s, I started doing research to understand what that meant. Now it makes a lot of sense, if I have trouble with Lactose,that I would also have trouble with other sugars. I had looked at my Nutrition Almanic for other components in all the foods that were similar,but it did not state the different types of sugars. I had taken prescription pancreatic enyzmes to no avail. I don’t see how you or my Dietician can state Fat Malabsorption is linked to pancreatic enzyme insufficiency,when the blood panel is normal for those enyzmes? I think since the total Bilirubin is high that the problem is due more to a liver problem.
Thanks for putting together a wonderful site for people to go to for information on FODMAP diet. I really appreciate it!!!
Fat malabsorption can occur in people with digestive health disorders for a NUMBER of different reasons. What I see very commonly in my practice, is fat malabsorption likely due to small intestinal bacterial overgrowth (SIBO). Our body releases bile into our digestive tract to help with fat digestion. If an individual has SIBO, the bacteria get to the bile and render it inactive…this impacts fat digestion significantly. Pancreatic enzyme deficiency can be another potential cause to fat digestive issues as would gallbladder dysfunction too.
Kate,
Thanks for your reply. My mother had her gallbladder removed. Since I seem to have the same food issues as she did, I think it is more likely the fat malabsorption is due to a dysfunctional gall bladder as you suggest.
Are soy protein isolates allowed on the FODMAP diet? Protein powder made from soy protein?
Thank you!
Soy protein isolates should be low FODMAP…its the carb/fiber portion of soy that contains the GOS, FODMAP group. Of course, there could be other ingredients in the protein powder that may contain FODMAPs.