Banish your bloat with the low FODMAP diet. The low FODMAP diet is a dietary approach used to minimize symptoms of irritable bowel syndrome (IBS). This diet is effective in managing symptoms for 3 out of 4 individuals with IBS and was designed by Australian researchers at Monash University. I was fortunate to visit the Monash Team in September 2011 and continue to keep in touch and will be collaborating on an upcoming study on food analysis. FODMAP is a acronym…
So in short, the F in FODMAPs stands for fermentable or ‘creating gas’, the O stands for Oligosaccharides, water-soluble fibers which are found in wheat, onion, barley, rye and garlic. And please don’t forget chicory root extract (inulin) added to so many foods to boost fiber! The D stands for Disaccharides which is lactose found in milk, yogurt and ice cream. The M stands for monosaccharide or the sugar, fructose, when present in foods in excess of the glucose content–found in some apples, pears, watermelon, honey and agave syrup! And P is for polyols A.K.A sugar alcohols found in peaches, plums, apples, cauliflower and mushrooms and added as artificial sweeteners in sugar free gum, mints and some medications.
Everything you need to know about FODMAPs or just about can be found in this section.
This section provides all sorts of references for you to use while you are beginning your journey on the low FODMAP diet. Items such as the FODMAPs check list
And my very handy low FODMAP shopping list.
Looking for some menu and snack ideas, check out this handout!
But there are SO many other helpful resources in this section for dietitians or individuals that want to learn more about the low FODMAP diet. Just hover over the FODMAP Basics tab to find great information that will help you navigate the low FODMAP diet. But most importantly, please work with a dietitian knowledgeable in the low FODMAP diet to ensure you are following it correctly and meeting your nutritional needs.
Oh, yeah..if you are looking for RECIPES…check out my recipe section here! Or visit my Pinterest page for more ideas.
Hi Kate…why are probiotic supplements on the list above as being a fodmap. I take 2 day…they are both gluten and lactose-free. Should I not be taking them? I’ve never seen them on a list before…I am new to fodmap. Thanks.
Stacy–
Probiotic supplements WITH chicory root or inulin would be a potential issue not probiotics in general. Hope that helps.
Avocado, is it okey to eat and how much? What kind of bread is possible to make?
Just about 1/4 of an avocado at a sitting is okay. Gluten free bread is best made without FODMAP containing ingredients.
What is invert sugar? Is it considered a FODMAP offender?
Invert sugar is low FODMAP in small serving. It is simply table sugar that has been broken apart in equal amount to glucose and fructose. When fructose is in excess of glucose it tends to be more of an issue….but Too much table sugar at one sitting–contributes to potentially too much of a fructose load– so limiting sweet treats to 1 serving including fruit to avoid too much fructose at once is a good idea. I hope that is not too much rambling for you!!
Thanks Kate, So foods from the fruit group and sweeteners that are “safe” should be limited to 1 serving per meal or sitting? What about veggies in the fodmap friendly group?
Fruits should be limited to one serving per sitting or meal OR spaced out at least 2-3 hours. Veggies are less of a problem unless in the ‘fructose’ group (per my check list)–that is my understanding anyway…
I was wondering about black eyed peas and purple hull peas? Are they ok to eat? I have been following the FODMAP for about a month but we have a freezer full from our garden and was wondering if they were ok to eat?
Not sure Kim if they have been tested for FODMAP content–but if I had to guess, I would surmise they are not low in FODMAPs–probably source of fructans and GOS.
Hi Kate
I have been doing the low fodmaps diet for some time and it works fantastic! Thank you for all the info! I was wondering about celery seeds were they fell. I have heard many great things about them and the nutritional benifits they give the body so I was curious if you knew about them?
Thank in advance
is soy lecithin a low fodmap food?
Samantha, Yes soy lecithin should not be an issue on the low FODMAP diet to the best of my knowledge.
thats good. I want to make my own yogurt as its cheaper than buying the expensive low lactose probiotic yogurts and the packet stuff is gluten free too and still doesn’t have additives and gelatin and all the other crap yogurt seems to have added to it! but it did have soy lecithin in with the milk powder so I had to wonder…..I try to avoid soy when I can but sometimes its just not possible when your making sacrifices everywhere else! another quick question, what about pineapple? is that a low fodmap food? I’ve seen on some lists, it is and then it isn’t????? I have ordered the booklet from monash and still waiting for it to arrive but in mean time I’m still having to live and eat lol…..
Pineapple is low FODMAP–Monash lists the portion to be 1/2 cup. Feel free to ask questions while you get ramped up and are in the learning phase. I think small amounts of Greek yogurt is a nice option for many too….if you limit the portion—Chobani has about 4-5 grams of lactose in the plain yogurt per 6 ounces and many people can tolerate up to 4 grams per sitting. So maybe just eat about 4 ounces and test your tolerance…
oh good! love pineapple! I only have a small amount of yogurt with my breakfast but its still a good source of morning protein, calcium needs and those wonderful probiotics that help our tummies too!
Thanks for your reply Kate.
The vitamin C ingredients are:
glucose, saccahrin sodium and…WAIT! wheat derived maltodextrin.
Could that do it?!
It may have also been almond milk that was upsetting me.
Also – have you heard of people having problems with soy protein? I’m finding it hard to tolerate fructose friendly muesli and I think it might be the milk I’m having it with – I’ve tried both protein and bean derived soy and they both cause bloating. Either that, or the muesli isn’t as fructose friendly as it states. I noted that it does have quite a lot of almonds in it.
I also had a couple of strawberries today that upset my stomach but I think they were overripe.
Kate
The maltodextrin by definition should not pose a problem. Some parts of wheat are not FODMAPs. Maltodextrin and wheat starch are two examples of non-FODMAP wheat ingredients.
I wonder if it is the muesli–the combo of oats and almonds is likely too much of a FODMAP load as they both contain moderate amount of FODMAPs–GOS and fructans–so the combo could be over your threshold.
Soy tolerance is variable==try minimizing it and see if you notice a difference.
Hi Kate- I am having trouble finding a Calcium plus D and multivitamin that is Fodmap safe. Do you have any brands you could suggest?
Try the Vitamin Shoppe with calcium citrate, vitamin d and magnesium.
OK
I have a list.
I’ve been saving up questions and comments!
First, I love your blog. Thanks so much for making Fodmapping less overwhelming. I’m a fodmap mom. In other words, I’m trying to guide a child through the Fodmap world. It’s not easy!
First a tip for your fans, Betty Crocker now has gluten-free mixes. We tried the chocolate chip cookies and the whole family, and our guests, loved them.
Now for questions:
What about marshmallows and rice krispie treats (which are made with them) for Fodmappers? They don’t have HFCS, but they do have corn syrup. The rice crispies also list fructose, soy bean oil, soy lechithin, and corn syrup solids. But the main ingredient (toasted rice cereal) is OK. How do I know if something is not enough to cause a problem or if it is too much. Marshmallows list corn syrup as a main ingredient.
I know soy is not OK for fodmappers, but what about soy oil and soy lecithin?
Has anyone found a good non-dairy, non-soy creamer for their coffee?
Hey Melodie!
The Betty Crocker GF chocolate chip cookies do look good. No major FODMAPs except we still don’t have definitive on the chocolate chips. But as I have said before they don’t seem to be a big issue for most of my clients.
I like the GF rice krispies that are made with sugar vs. high fructose corn syrup. The marshmallows should be okay. Soy oil and soy lecithin are not a FODMAP source. Also, as an FYI–I love the Shopwell site–you can add in food ingredient you want to avoid and it helps sorts foods for you AND it is easy to plug in a food and find brand names and ingredients listed…a huge time savor for me and a great tool when creating a low FODMAP shopping list!
http://www.shopwell.com
Thanks so much!
Is regular rice krispies cereal ok or does it need to be a gluten free version? I looked at the ingredients and nothing jumped out as fodmap to me. What about crispix? Trying to save money where I can and not have to buy all GF products
The regular rice krispies cereal should be fine. Just be sure it does NOT have high fructose corn syrup. Crispix looks okay to me too–though corn products can vary…but I think it should be okay.
Hi again!
I’m getting mixed messages all over the web about coconut milk/cream…..is it fodmap friendly or not??? some say yes its fine others say no its not???!!!
Samantha–Coconut milk is okay. I have not seen any info on coconut cream. OLD data had coconut milk as a source of excess fructose but the app from Monash has it as okay–green light.
Well thats great! Thanks for that!
Just found your website, 7 day on the FODMAP. Your blog is so helpful. Thanks from Rachel in Calif.
Glad you stopped by Rachel!!
Hi Kate, I’ve just been to see my dietitian and she told me that cooked apple like apple puree found in many gluten free baking recipes is ok on a low fodmaps diet…..is this right??? Apple was a big tummy trigger for me but I always had it in raw form. Am I best still avoiding it even if cooked???
Samantha-NO apple on the low FODMAP elimination phase cooked or raw.
Thanks Kate, it was a big trigger for me and don’t really want to touch it again! No apple what so ever then! Do you have a suggestion of what I could use to replace apple puree in gluten free and healthy baking???
How about lactose free yogurt for the apple puree or perhaps mashed banana? Depends on how you are using it.
I’ve used mashed banana before and worked great so I’ll go with that!
Hi Kate,
I am sooo glad I came across your website. I feel the information you provide can be trusted and that is so important. Thank you so much!!
I have SIBO due to slow mobility secondary to scleroderma. For me, the end result is constipation. I am on a once a month antibiotic (rotating between 3 antibiotics) to hopefully get rid of the bacterial overgrowth. I use Mirilax to help with the constipation. My doctor also gave me a copy of the FODMAP foods to avoid and those that are friendly. He said to follow it as much as possible, but that I didn’t have to go crazy just follow it as much as possible.
I know from a past elimination that gluten doesn’t bother me. That situation could change from what I understand. Lactose does bother me unless I take Lactaid before eating a food containing milk or milk products. I have continued to use Lactaid in this way while trying to follow the FODMAP food plan. What are your thoughts on this? (Sorry so wordy.)
Thank you very much,
emmie
Hi Emmie,
Glad you stopped by my blog. I have personally suffered with SIBO so I empathize with you. Not fun.
Even if gluten in foods do not trigger gastrointestinal symptoms the fructans (one of the FODMAP sources) in wheat, barley and rye can contribute to IBS symptoms or can become food for gut bacteria so I would not encourage you to go overboard with those ingredients. If you are lactose intolerant, I would try to limit your lactose containing foods and rely on the lactaid pills for special occasions as they may not be completely efficient at breaking down the lactose in foods you eat. When lactose is not completely digested it will become food for bacteria. Certainly an occasional ice cream with a lactaid pill should be fine. FODMAPs are like fast food for bacteria. I don’t think you have to be super strict with the diet but less of these FODMAP rich foods may minimize your risk or potentially increase the time between SIBO reoccurrence.
I’m an RD who is interested in learning more about the FODMAP diet for the purpose of helping my patients. What resources should I use to ensure I have a solid understanding of the diet and how to implement it? Thanks for your help – your website has a lot of good information!
Sara, My blog has lots of great handouts—look under the fodmap basics tab for shopping, check list, menu and snack ideas. Also, I have written a continuing education program with Wolf Rinke which walks you through the diet. The Q and A section allows you to really apply what you learn. http://www.wolfrinke.com/CEFILES/C226CPEcourse.htm
There are some wonderful research articles as well. One of my favorites is out by Sue Shepherd and Peter Gibson. Here is the abstract but you should be able to get on line. http://www.ncbi.nlm.nih.gov/pubmed/22488077
Do we know if some items are more likely to cause diarrhea and others more likely to cause constipation?
This is an interesting question and I am not sure it’s a one size fits all. There are a few things that occur in the body. For one, there are many, many different gut bacteria–the bacterial composition is variable person to person. Bacteria that produce methane are associated with slowing the gut down while hydrogen producing bacteria seem to speed up intestinal transit time. When looking at methane vs hydrogen production in a breath test–those with higher methane levels tend to be more constipation predominant. Those with higher hydrogen levels tend to be more diarrhea predominant. THEN there is the factor of the food itself in the intestine. The smaller the chain of carbohydrate the quicker it is fermented by bacteria (fructose is the smallest FODMAP) and the longer the carbohydrate chains seem to have a greater impact on diarrhea than the smaller chains FODMAPs–but this is based on one small study, I believe.
I’m new to this diet it was suggested by my gastro.
How long till you feel it’s effects?Also I’m confused when it comes to sugar.Is it ok in moderation?I’m an x-smoker and need something but… suger free is out
Meredith, good to hear from you. The diet can have immediate effects for some and may take up to a week or two.
Maltodextrin as far as we know at this time is okay. If you need a mint or candy, try one with sugar only not high fructose corn syrup or sugar alcohols such as sorbitol, mannitol or xylitol. Altoids have some products that work.
thanks for the fast response on my question.My dr literaly handed me a paper and sent me on way,and I’m still waiting to hear from rd.In the mean time any ideas on putting together basic staples of the diet(no dairy)as well It’s very overwhelming.I find myself getting very frustated and starving! Your shopping list has been a big help
Meredith:
check out my menu and snack ideas here :http://blog.katescarlata.com/wp-content/uploads/2011/05/FODMAP-friendly-Menu-ideas-june.pdf
NOT all will be dairy free but you could try rice milk in place of lactose free milk.
Hi Kate, I have a question about sugar and sugar alternatives. Is brown sugar, raw sugar and golden syrup low fodmap? I’m not a white sugar person (our family call it white death, lol!)and pure maple syrup is hideously expensive here in New Zealand. I like to bake more specifically gluten free baking and have come across a few recipes using pure maple syrup so I’m hoping a can replace this with golden syrup.
Yes you can sub in golden syrup for maple syrup. Brown sugar is okay too. And as far as I know, raw sugar should be okay too!
What about rice malt???
Great thanks for that!
Rice malt syrup is low FODMAP.
thanks again my go to fodmap guru adviser!!!
Hi Kate! I hope you are doing great!
I have a few small questions… again
1. Have you done the raffle for those peanut books?
2. After elimination diet, what are the key foods from each group to start reintroducing and what’s the procedure in general?
3. Is home made popcorn ok? I guess only a small portion, if knowing that corn thins are allowed just one per sit?
4. Any news on Sprouted Corn Tortillas?
5. Any idea about Jícama? or Cactus (“nopal” in spanish)? I don’t mean prickly pears.
Guess just that…
Again thank you for your amazing patience and continuity and updates from your blog!! I already bought the PDF’s and they are huge help!!
Best wishes,
Alex
Yes, I did the raffle for the peanut butter give a way and cookbooks. I posted the winners on a subsequent post. Logan was the grand prize winner from Canada! Yay Logan!! I will do some other give-a- ways soon….
So happy to hear the you have found my e-booklets (cookbook and menu plans) helpful. For those of you interested–>http://www.katescarlata.com/fodmap.htm
The elimination phase is a whole process–It would take too long to detail on the blog. But in general you stay on your low FODMAP diet and test each FODMAP group. If testing lactose, you would consume your low FODMAP diet and add 1/2 cup-1 cup of milk to one meal. YOu would do this for 3 days if without symptoms to fully test your tolerance to lactose. Fructose malabsorption or tolerance would be tested using 1-3 teaspoons of honey or 1/2 of a mango. BUT really this is best undertaken with the guidance of a dietitian….a bit long of a process to type of here. A couple cups of popcorn should be fine. No info on sprouted corn tortillas–though I do allow with my clients, no info on jicama, or cactus.
Thank you for the quick reply!!
I know all this would be better with a dietitian… But I can’t go to one for the moment. I’m seeing GP again next week on Friday where I will her a class on FODMAPS and evidence inthe UK and see if this way I finally get referred to a dietitian. Anyway…
Thank you for the answers!!
What I forgot to ask, is what is your opinion on soaking overnight grains and seeds like buckwheat, oats or chia seeds, almonds, sesame ? Soaking in water or rice or soya milk….
Would soaking increase the bio-availability of the FODMAP content in those grains and therefore the same portion be “higher” in FODMAPs?? Or would this process of soaking only affect the phytic acid and the bonds to important minerals?
Thank you again for your amazing patience and dedication to this blog!!
Best wishes,
Alex
Hey Alex…WE know soaking legumes in water and draining and soaking (ideally a couple times or more) reduced GOS–fructans and GOS are water soluble fibers so they leach into water and some get lost with draining and soaking. In theory other food sources that contain fructans and GOS may benefit from soaking and draining but I have no information on that.
Thank you Kate.
Have a nice weekend!! It would be great I could meet you one day… To bad you are not in Florida, as I am going to US next week…
Anyway, like always, thank you for the support you give us all with your blog. This really demonstrates about how dedicated and ethically concerned dietitian you are by providing real scientific based facts that will help the public in their journeys to a healthier life.
Best,
Alex
Kate,
I am so thrilled to have found your blog! My son is just starting this diet after a positive fructmal test and years of discomfort and many tests/scopes. (I just made an appointment to see you in June since the nutitionist at Children’s Hospital did not have a great handle on this information.)
He has been on the diet for only a week, but he seems to be having MORE stomach aches. He loves fruit but I’m not sure he’s tolerating the small amounts I am giving him of the allowable fruits (bananas and berries). Are there some people that cannot handle any fruit at all?
Thanks so much for you great information!
Amy
Hi Amy, this makes me suspicious that your son may have SIBO-small intestinal bacterial overgrowth? Has he been tested for this? I do find the kids are less tolerant to higher amounts of fructose and often only small amounts of fruits can be tolerated. Perhaps try a couple slices of star fruit or 1/2 a kiwifruit? But would follow up with MD regarding the possibility of SIBO.
Kate
He was tested for SIBO last year and it was negative. He also seems to have trouble with products that have baking soda or citric acid and things that are high fat. Also, is corn syrup OK if it is not high fructose? Are almond milks/ice creams a good dairy alternative (he is also lactose intolerant), I have seen different answers on whether almonds are OK.
Thanks so much for your great information!
Amy
Hello,
I was just diagnosed ibs beginning of last week. Had colonoscopy & ct scan due to losing 25 lbs & diarrhea since Feb. Started Fodmap on Wed. Tried russet baked potato on Sunday. I only had 1/2 & no skin. I put lactose free margarine on it, salt & pepper. The other foods I had before & tolerated. I was bloated & very uncomfortable after. Would it be worth trying other kinds of potato? I am getting tired of rice.
Thank you,
Holly
Hi Holly, the potato would not be a FODMAP issue but certainly you could try another variety to see if you tolerate it–are you working with a dietitian? Have you been tested for small intestinal bacterial overgrowth? You could try quinoa as another low FODMAP option or GF pasta such as brown rice pasta, quinoa etc.
Thank you for the reply. I am meeting with my pcp tomorrow. I just received the results last week. Depending on where this goes I was thinking of seeing if I could meet with Patsy Catsos where I am in Maine. I am 1.5 hrs from her. They haven’t tested for the bacterial overgrowth. I will mention that to my pcp. Thanks again!!!
Amy, corn syrup should be okay if not HFCS.
Holly, YES…I would recommend you drive the 1.5 hours to see Patsy! I just was on the phone with her…we collaborate quite a bit with our work on FODMAPs.
Love your blog!!! Wanted to find out about brown rice. I’m hearing two messages where some say its ok and then not. So far I’m good with white rice. Thank you so much for this info!!
From a FODMAPs perspective, brown rice is fine. It only has a trace of fructans-not enough to be an issue. It’s more nutritious than white and gives a bit more fiber.