Hi Kate,
I have recently found the low FODMAPS diet and it has changed my life!!!!! Thank-you to Elise’s blog, and then I found you on line. I live in the Boston area and I would like to consult with you – is that possible? Can my physician write a referral? I could use some help navigating this new path….
It is a great diet approach that has helped so many people! Yes, you can consult with me. My office in Boston is in West Roxbury and the phone # is 617-469-4000. Hope I get to meet you!
My physician gave me a FODMAP list yesterday. I definitely do have IBS. Can you give me a list of dieticians in MA, north of Boston. I live in Pepperell, MA and I work in Bedford, MA
Thank you so much for this site. I am beginning to follow this diet to the letter. Although I probably don’t have IBS I do have dyspepsia (4 months since onset) and after tons of gastro tests to rule out other diseases my doc has suggested I follow this diet. I am so glad you are keeping it updated. I have already found that enzymes do cause pain for me. I will also drop the probiotics and check labels more carefully on other items. Although I have some food science background I will also seek out the assistance of an R.D. if I can find one familiar with FODMAPS in my community. Again thank you. You are doing people a great service. Mary
I am planning to start the FODMAP diet Monday. I live in Alaska and there are no dieticians here familiar with the diet. How critical is it to have a dietician? Do you know any one here who can help?
Hi Mary,
Because the diet has so many little “rules”, I do think it is best undertaken with the help of a registered dietitian. I do not have any contacts in Alaska, but perhaps you could contact the local hospital to see if their is an RD that is knowledgeable in the low FODMAP diet.
Hi kate, heard from some website brown rice flour/brown rice contain fructans which is unsafe.. So for items containing brown rice flour, are they safe for frucmals?
I look at the Australian research as the primary source of my information and when they analyzed brown rice it only had a trace of fructans so, I consider it as safe.
Hi Kate,
Question regarding beets. I noticed having a few slices are okay according to your list. What is your opinion on both juicing a beet and using one when making a vegetable stock?
Thanks!
Beet root has fructans and GOS if used in a stock they would leach into liquid and you would then consume them…if you added just a few slices as allowed that would be fine, same for juicing.
Soy sauce has minimal carbohydrates (fodmaps are carbs) whereas soy beans and soy flours would be more problematic and much more significant FODMAP sources.
From what I understand, the processing of tofu from soybeans minimizes the fodmap content and the Monash team have put it in their low FODMAP shopping guide. In normal serving size it should be a low fodmap food.
Hi,
In the March 14 post from Mary, she states she is dropping her probiotic. You are generally a proponent of probiotics that don’t contain FODMAPS, correct? Thank you. Lisa
I think most of us could benefit from a probiotic–but finding the right probiotic is not a one size fits all approach. Some of my clients seem to be better without one. Probiotic science is still in it’s infancy so we still have a lot to learn. For what’s it worth, I use a probiotic only when my symptoms of IBS get aggravated and very sporadically otherwise.
Are goat cheese, fresh mozzarella cheese or feta cheese low in lactose and therefore allowable on Fodmaps? I know that you list mozzarella (and feta) on your low fodmaps shopping list, but I don’t know if the mozzarella is the fresh kind or the hard kind. I would love to treat myself and my husband to some fresh mozzarella, tomato, basil, and olive oil, but I don’t know if I dare.
Also, I’m a bit confused about feta. It’s on your shopping list, but perhaps the amount should be limited for me. I had an omelet yesterday with 2 eggs, a dash of lactose free milk, 3 kalamata olives, diced, a small tomato, diced, and about a 1/3 cup of crumbled feta cheese, all sauteed in a small amount of butter and olive oil. All were fodmap friendly ingredients, yet I bloated. Not the huge kind of bloat that I can get; more like 4 months pregnant than 9 months pregnant! Any suggestions as to the ingredient that might be the culprit?
Kate, in addition to my question above about fresh mozzarella and feta cheese and if they are high in lactose, is miso paste fodmaps friendly? Miso paste is fermented soy and is an ingredient in something kind of yummy that is sold at the local health food store that is OK re fodmaps on all other counts.
So excited to find this website. Can you please let me know if you addressed esthers questions on cheeses posted on 8/14/12? I am very curious what the answers are. Thanks!
Hi Susan, I am sorry I tried to find the comment you were referring to and couldn’t find it. I can tell you that most cheeses are allowed on the low FODMAP diet except particularly wet cheeses that still contain a fair amount of the whey (cottage cheese, ricotta) When cheese is made the proteins curdle and rise to the top and the whey –which contains the lactose is drained off. Cheddar, Swiss, Parmesan, even feta and brie are okay. The very soft mozzarella is okay too. Parm, Swiss and Cheddar have virtually no lactose while some of the softer cheeses may have 1-2 grams. Many individuals can tolerate some lactose in their diet–say up to 4 grams per sitting–but that is very individual.
Susan, Whey protein alone should be fine–as FODMAPs are carbohydrates not protein-but sometimes products labeled whey protein concentrate vs. whey protein isolate may have some lactose. I know…it’s a bit confusing.
Thank you so much for the info on cheese. This diet was recommended to me because of some intestinal surgery. I was already freaked out about going gluten free and lactose free. Knowing I can eat some cheese will make it so much easier! I found this blog so helpful.
Kate,
Thank you so much for the great information on your website and book. After 1 year of suffering from complications from food poisoning I am finally getting back on track following the FODMAP guidelines. Could you clarify for me about King Arthur Flour. This is the flour I have always bought (being born in VT!) It is on the shopping list for low FODMAP foods but wheat/flour in on the HIGH Fodmap food list. Any advice would be great.
Thank you for all your helpful information! I just stumbled upon this FODMAP diet while doing research on IBS and it makes sense. I would like to approach a new style of eating with the expertise of a dietitian but I am having a hard time finding someone in the western part of our state (MA). Could you recommend someone out here?
Thanks.
Hi. I am looking for a substitute for tomatoes that is fodmaps friendly. I used to make “no-mato” sauce from beets and carrots but i bloat even after removing the garlic from the recipe (replaced that with garlic infused EVOO). Also, are ground flax seeds safe? I make microwave gluten free muffins with Jorge Cruz’ recipe but am flying blind on flax.
Beets are one of those moderate/high FODMAP foods so they could still be causing you some symptoms in a sauce…can you make it with only small amount of beets and heavier on the carrots? The only data I have on flaxseed is in a mixture more commonly used in Austrailia called LSA (Linseed, Sunflower, Almond mix)– Linseeds are Flax. So in that mixture the cut off is 1 Tablespoon. So I think if you keep the serving of flax per serving –1 Tablespoon you should be okay. Hope that helps Lia.
Olive that would be correct and thank you for bringing that to my attention. One Australian Tablespoon is more than US–it’s like a Tablespoon + 1 teaspoon.
Hi! Can u recommend a dietician in So cal that is familiar with fodmap? My 7 year old has FM and ongoing SIBO. The dietitians at pedi hospital regurgitate info off the Internet and try and help but I need someone who can help us as my child refuses to eat and feels miserable- thank you so much! Maybe we could come to you? If you could help us I would seriously do it. Thanks, Lindsay Willard
Lindsay, Have they treated your daughter for the SIBO?
It’s hard to eat when you have SIBO–food often = pain.
I reached out to a colleague at UCLA med center–would that work for you?
Let me see what I can find out.
I occasionally do Skype or phone consults so if you can’t find someone close to your home–which is always best-then perhaps we could consider that route.
Best to you!
I was just diagnosed with IBS on Friday and told to follow a low FODMAP diet, can you send some recommendations as I do not eat beef or pork only chicken fish and shrimp, please help
Nicole, It can be helpful for those with Crohn’s disease. Particularly because individuals with Crohn’s are at higher risk for malabsorbing fructose. But, I would encourage you to seek assistance with the diet from a knowledgable dietitian.
Hi Kate,
I’ve been experiencing IBS-like symptoms for the past 6-8 months (although not diagnosis has been made, many other things have been ruled out by lab tests).
Have decided to try this diet plan to see if I see any alleviation of symptoms (mostly a lot of bloating).
I’ve heard mixed things about sweet potatoes (concerns with mannitol). I’m disinclined to give them up because they’re a pretty big part of my diet. Any insight? I stick mostly to Japanese sweet potatoes.
Hi Isabel. Sweet potatoes are a source of mannitol and this is a sugar alcohol (Polyol source.) Mannitol malabsorption is less common than sorbitol so perhaps you will tolerate them just fine. Many of my clients have been able to tolerate other mannitol sources such as cauliflower and mushrooms.
If you could try to limit to 1/2 cup serving at a sitting–you will be under the mannitol limit–perhaps try that for the first 2 weeks of the elimination phase and then try to re-challenge your diet with the sweet potatoes at that time.
You could have 1/2 cup sweet potatoes 3 times per day –as long as you spread them out over the course of the day.
Many yrs ago when all the autoimmune problems started for me, a GP told me most likely the bowel problems I was having were IBS. Not till recently when BLOATING AND PAIN became so prominent have I decided I NEED to really check this out…and my Living Without Magazine had that article about you and wala, FOUND your blog and such..ordered both your book and Patsy Catsos..am looking forward to learning a new way of eating to be painfree. THANKS for all you are doing!!
So glad you came by my blog Linda!! And I am so glad Living Without did a feature on FODMAPs–just wish more media outlets would talk FODMAPs! And glad you think Lucy is a adorable….she is cute and a HANDFUL!!
Hi Kate,
I have been battling IBS for the past 8 years. I eliminated all dairy from my diet for five years, but continue to have symptoms. Just learned of the FodMap diet from a friend of a friend. As with most people, this is seriously effecting my life. Can you recommend a dietician who is in the Portland, Oregon area? Thank you!
Hi Cindy, my colleague Patsy Catsos has a dietitian registry on her site and I have attached the link here–>http://www.ibsfree.net/FODMAP-Friendly%20Dietitian%20Directory1.pdf
There is one RD I believe on the above link from Portland.
Discuss the possibility of small intestinal bacterial overgrowth with your physician too as I find many of my IBS patients suffer from this condition as well.
I have a question about sugar made from beets. Is that okay or not okay on low FODMAPs? (I seem to have special intolerance, within FODMAP diet, for beets).
Also, what about beetroot fiber, which is in some gluten-free flours? I seemed to have a bad reaction after making a cake with that kind of flour. Could that be the culprit? (It also has tapioca, sarrasin (buckwheat), and carob). Thanks!
I believe beet fiber would be a FODMAP source. What I have seen about beet sugar–it appears that it would be okay and allowed BUT I have not seen actual Monash data on this –so use with caution.
Thanks, that’s helpful to know that beet fiber and beet sugar could act differently!
Another Q: I just saw a comment about flours and thickeners on low FODMAPS. It was about adding agar agar (derived from seaweed), and also grass jelly (cincau – a plant) powder as thickeners. http://fodmapsdiet.com/2013/01/11/pancake-for-one/#comment-1651
Do you know if either of these foods are okay for low FODMAPS?
Thanks for the helpful blog, Kate. I’ve been on the low fodmap diet for a few years (through ShepherdWorks in Melbourne), and am thankful for the dramatic reduction in IBS pain. We’ve moved to Switzerland, and now have the challenge of reading ingredients in other languages! There are a number of products I find it difficult to buy here, e.g. debittered soy flour. Can you suggest a substitute?
I am not sure I would use soy flour due to FODMAP content anyway–I like buckwheat flour, brown rice flour, potato starch, oat flour as my favorite options.
hi kate,
a lot of useful info on this blog.had an illeosecal resectioning in 1998.doctors never established what exactly is causing my continued symptoms-diarrhea,bleeding,sore rectal area (proctitis?).have done a number of tests,colonoscopies etc etc bla bla.i seem to be sensitive to most foods prohibited on the fodmaps diet.also to fried foods,all cereals,all soy products-the list of foods are far greater than the list of foods i can tolerate.any suggestions on what to eat in order to cure/improve a sore rectum and fluctuating blood sugar levels (my villi seem to be not functioning properly after years of being aggravated by foods i shouldn’t have been eating)?also-how to get rid of ongoing diarhea and improve my bowel motions?and finally-a good r.d. to contact here in melbourne.thanx so much!
I would recommend you see a dietitian and gastroenterologist to help you work through your challenging symptoms.
You are lucky to be in Melbourne as this is the hub of all the amazing research in the world of FODMAPs. I believe Jaci Barrett is at diet solutions. http://dietsolutions.net.au
I just found your site today while researching FODMAPS info. After years of gastro visits, testing and failures, I have figured out that I have a gluten intolerance, so have been avoiding that for 3 years already. I normally eat a very vegetable/fruit/protein/dairy diet, but have recently started a Whole30 (sort of Paleo) that also restricts sugar and dairy. Since starting it, and obviously eating more protein and vegetables than normal, my stomach is very distended and feels full all the time, exactly like when I eat gluten. I have always wondered about onions (they give me a headache when cooking them, so I’m thinking my body is telling me they’re not what it wants) and sometimes garlic is offending as well. I live in Hopkinton, Ma and would love to get involved with someone that is familiar with these kinds of issues. Are you local (I saw Boston) or can you recommend someone else that might be? Thanks, Kristin
Hi Michele, I don’t have a specific recommendations for a dietitian in Sydney…but I am sure there are many FODMAPs knowledgable dietitians there. Perhaps reach out to Catherine Saxelby she is near Sydney and may be able to help you! http://foodwatch.com.au/about.html
Oh yes, Michelle, the Monash University low FODMAP diet app is very user friendly and such a great tool for patients and health care professionals alike. I am so grateful that the Melbourne, Australian researchers put it together.
Hi Kate,
My 6 year old has had an ongoing issue with constipation and GERD. He has been treated for both but without a lot of success. Recently he was tested and found to have Bacterial Overgrowth Syndrome. He is now on his second round of flagyl but experiencing a lot of nausea and gas. His GI suggested the Fodmap diet. I noticed he eats some of these foods in large amounts (Watermelon, milk, pasta, apples, cheese). Do you think just elimating the foods he eats a lot of would give him some releif or do you think all food listed should be avoided? Thanks for all the wonderful information.
Kristen, I would encourage you to work with a dietitian. It wouldn’t be prudent to advise you via the blog on what’s best for you son without understanding his normal intake, nutritional needs, past medical history etc…and this is done thoroughly with a dietitian. That being said…I find it’s best in most circumstances to do a complete elimination diet for 2 weeks to get a better understanding of what foods are problematic. Certainly in the elderly,malnourished and pediatric population, for example, the full elimination diet may be too restrictive and I would opt for a more liberal approach and simply limit the foods most often consumed with the highest amount of FODMAPs. Hope that helps. Of note, ensuring adequate fiber in those with IBS-C (constipation) is key from my experience. Here is a little info on low FODMAP choices and fiber content: http://blog.katescarlata.com/fodmaps-basics/fiber-without-fodmaps/ Also, chia seeds are a great source. 1 TB has 5 grams of fiber!
I have been an IBS sufferer for along time now, and find its very debilitating. I am also Lactose Intolerant. I have just found out about FODMAP. Which meats should I avoid? Are there any types of FODMAP friendly, lactose free milk brands available that I can use in recipes. I am finding this transition very difficult and know that I must stick to it in order to get my life back. Can you recommend any books/recipe books?
Thank you.
Hi Missy, FODMAPs are carbohydrates and meats are carb free so all meats are allowed…unless of course, prepared with FODMAP containing ingredients such as honey ham for instance–honey is a FODMAP. Lactose free yogurt such as Green valley is well tolerated. Lactaid milk and lactaid cottage cheese should be okay too. For review of the elimination phase of the diet, IBS Free by Patsy Catsos is a great book and for recipes I have plenty on this blog but also in my low FODMAP downloadable cookbook link here: http://www.katescarlata.com/fodmap.htm
Still in diagnosis stage but GI reccommended FODMAP diet. Can you tell me if Mirin would be tolerated on diet? Also Splenda? What about roasted garlic? My tests came back negative for Seliacs and lactose intolerance. Have yet to take fructose test, CT entrorography and endoscopy but main symptoms are diarrhea. Some bloating. It sounds like the people with IBS have more problems with bloating. Also colonoscopy did not show any abnormalities.
Louise,
My guess is that Mirin as a sweet wine would not be low FODMAP. I am not a fan of splenda but it should not be a FODMAP. There was one study that suggested it reduced beneficial gut bacteria. Fake foods for all of us, should be kept at a minimum, right? The low FODMAP diet is very helpful in the management of diarrhea so hopefully it will help you out.
Thank you for the information. I am trying to navigate a lot of information. I just finished a six week low residue fiber diet and so many foods I could not eat on that diet are allowed on FODMAP and vise versa and it is all so confusing. BTW- the low fiber diet did not help at all. So the allowable sweeteners on this diet are maple syrup and sugar. Is that right?
I am just about to begin this diet I was diagoised with IBS and have massive bloating when I eat so I am hoping this will help relieve some of my symoptoms. I live near the Washington DC area and was hoping you could refer a great dietician I could speak with.
Hi,
For some reason my Q from Feb 15 was not answered. And I’d love to know if you have any wisdom.
It’s a Q about substances often used in desserts or as thickeners. Is agar agar (derived from seaweed), or also grass jelly (cincau – a plant) powder allowable? I saw this (unanswered post) about the subject here: http://fodmapsdiet.com/2013/01/11/pancake-for-one/#comment-1651
Do you know if either of these foods are okay for low FODMAPS? Thanks!
Several years ago my Gastroenterologist diagnosed me with Chrons and six months ago said he made a mistake and that I had IBS. Well, I have had IBS for many years and a year ago was tested for food intolerance. Results showed that I am Gluten intolerant, casein, lactose, egg yolks coffee and many other foods. Fatty greasy foods also make me sick. Walking outside for exercise is impossible and I dislike mall walking. I love to travel and that has also become very difficult. I first saw FodMap mentioned in Living Without Magazine and am very excited about finally having something to help me. I live in Wisconsin and need to find a diatician who can help me. The Gastroenterologist has been no help. Do you know of anyone in the Appleton, Green Bay, Madison area? In September we have a Pilgrimage scheduled to France and I would like to have this under control before then.
Hi Kate,
I just ordered your book and one other on IBS. my doctor has not given me a diagnosis yet, but I took the fructose test this week and my hydrogen level was four times higher than normal range. I am now looking at information on fructose malabsorption information. I did not test high for lactose intolerance. Would you still recommend the strict FODMAT diet? I checked for a dietician in NM on the web site and there are none listed. Louise
Louise, be sure to be tested for small intestinal bacterial overgrowth which often goes hand and hand with fructose malabsorption(FM). Typically, yes, the diet for FM would be a low FODMAP diet for 2-6 weeks followed by the re-challenge phase to evaluate which FODMAPs trigger symptoms.
Kate, Thank you so much for your help. When I return from my trip I will ask my GI about the test for small intestine bacterial overgrowth. I had been scheduled for a CT entorography (sp?) and cancelled. I hope that was not the test for bacterial growth. I just wanted to make sure I was not doing a lot of unnecessary tests. The nurse from my GI said they were requesting a referral for a dietician. I feel I am on the way to better days. Thanks again. Louise
Hi Louise, the small intestinal bacterial overgrowth test is typically a breath test. So happy to hear you will be working with a dietitian. Good luck and YES…on your way to better days!
Hi Kate,
I have recently found the low FODMAPS diet and it has changed my life!!!!! Thank-you to Elise’s blog, and then I found you on line. I live in the Boston area and I would like to consult with you – is that possible? Can my physician write a referral? I could use some help navigating this new path….
It is a great diet approach that has helped so many people! Yes, you can consult with me. My office in Boston is in West Roxbury and the phone # is 617-469-4000. Hope I get to meet you!
Kate,
My physician gave me a FODMAP list yesterday. I definitely do have IBS. Can you give me a list of dieticians in MA, north of Boston. I live in Pepperell, MA and I work in Bedford, MA
Thank you,
Julia Gamble
Hi Julia,
Thanks for stopping by….I recommend Sophia Kamveris at eatrightboston http://www.eatrightboston.com/Eat_Right_Boston/FIRST.html
Kate
Thank you so much for this site. I am beginning to follow this diet to the letter. Although I probably don’t have IBS I do have dyspepsia (4 months since onset) and after tons of gastro tests to rule out other diseases my doc has suggested I follow this diet. I am so glad you are keeping it updated. I have already found that enzymes do cause pain for me. I will also drop the probiotics and check labels more carefully on other items. Although I have some food science background I will also seek out the assistance of an R.D. if I can find one familiar with FODMAPS in my community. Again thank you. You are doing people a great service. Mary
Thank you Mary for your very kind words….always appreciated.
I am planning to start the FODMAP diet Monday. I live in Alaska and there are no dieticians here familiar with the diet. How critical is it to have a dietician? Do you know any one here who can help?
Hi Mary,
Because the diet has so many little “rules”, I do think it is best undertaken with the help of a registered dietitian. I do not have any contacts in Alaska, but perhaps you could contact the local hospital to see if their is an RD that is knowledgeable in the low FODMAP diet.
Thanks so much. I will try that. I appreciate what you are doing with this site and know its helpful to many.
I live in Vero Beach, Florida. Do you have anyone you can refer me to?
Debbie, My colleague Patsy Catsos has a registry of FODMAPs knowledgable RDs in the US–check out her site http://www.ibsfree.net
Hi kate, heard from some website brown rice flour/brown rice contain fructans which is unsafe.. So for items containing brown rice flour, are they safe for frucmals?
I look at the Australian research as the primary source of my information and when they analyzed brown rice it only had a trace of fructans so, I consider it as safe.
Hi Kate,
Question regarding beets. I noticed having a few slices are okay according to your list. What is your opinion on both juicing a beet and using one when making a vegetable stock?
Thanks!
Beet root has fructans and GOS if used in a stock they would leach into liquid and you would then consume them…if you added just a few slices as allowed that would be fine, same for juicing.
I am confused about soy beans. I see it as a Fodmap but notice you use soy sauce in many recipes. What is the difference?
Soy sauce has minimal carbohydrates (fodmaps are carbs) whereas soy beans and soy flours would be more problematic and much more significant FODMAP sources.
Soy sauce typically has 5% to 8% carbohydrates according to the USDA database. I cannot tolerate it.
Soy sauce has 1 gram of carbohydrate per Tablespoon.
How about the fodmap load of tofu, a soy product?
From what I understand, the processing of tofu from soybeans minimizes the fodmap content and the Monash team have put it in their low FODMAP shopping guide. In normal serving size it should be a low fodmap food.
Hi,
In the March 14 post from Mary, she states she is dropping her probiotic. You are generally a proponent of probiotics that don’t contain FODMAPS, correct? Thank you. Lisa
I think most of us could benefit from a probiotic–but finding the right probiotic is not a one size fits all approach. Some of my clients seem to be better without one. Probiotic science is still in it’s infancy so we still have a lot to learn. For what’s it worth, I use a probiotic only when my symptoms of IBS get aggravated and very sporadically otherwise.
Are goat cheese, fresh mozzarella cheese or feta cheese low in lactose and therefore allowable on Fodmaps? I know that you list mozzarella (and feta) on your low fodmaps shopping list, but I don’t know if the mozzarella is the fresh kind or the hard kind. I would love to treat myself and my husband to some fresh mozzarella, tomato, basil, and olive oil, but I don’t know if I dare.
Also, I’m a bit confused about feta. It’s on your shopping list, but perhaps the amount should be limited for me. I had an omelet yesterday with 2 eggs, a dash of lactose free milk, 3 kalamata olives, diced, a small tomato, diced, and about a 1/3 cup of crumbled feta cheese, all sauteed in a small amount of butter and olive oil. All were fodmap friendly ingredients, yet I bloated. Not the huge kind of bloat that I can get; more like 4 months pregnant than 9 months pregnant! Any suggestions as to the ingredient that might be the culprit?
Kate, in addition to my question above about fresh mozzarella and feta cheese and if they are high in lactose, is miso paste fodmaps friendly? Miso paste is fermented soy and is an ingredient in something kind of yummy that is sold at the local health food store that is OK re fodmaps on all other counts.
Thanks,
Esther
I believe Miso paste would contain FODMAPs.
So excited to find this website. Can you please let me know if you addressed esthers questions on cheeses posted on 8/14/12? I am very curious what the answers are. Thanks!
Hi Susan, I am sorry I tried to find the comment you were referring to and couldn’t find it. I can tell you that most cheeses are allowed on the low FODMAP diet except particularly wet cheeses that still contain a fair amount of the whey (cottage cheese, ricotta) When cheese is made the proteins curdle and rise to the top and the whey –which contains the lactose is drained off. Cheddar, Swiss, Parmesan, even feta and brie are okay. The very soft mozzarella is okay too. Parm, Swiss and Cheddar have virtually no lactose while some of the softer cheeses may have 1-2 grams. Many individuals can tolerate some lactose in their diet–say up to 4 grams per sitting–but that is very individual.
Thanks Kate for the very helpful info!! So, does this mean whey protein (as in the powder) is a no-no? REALLY appreciate your time.
Susan, Whey protein alone should be fine–as FODMAPs are carbohydrates not protein-but sometimes products labeled whey protein concentrate vs. whey protein isolate may have some lactose. I know…it’s a bit confusing.
If it is whey protein–if it is simply the protein should be low FODMAP.
Thank you so much for the info on cheese. This diet was recommended to me because of some intestinal surgery. I was already freaked out about going gluten free and lactose free. Knowing I can eat some cheese will make it so much easier! I found this blog so helpful.
Kate,
Thank you so much for the great information on your website and book. After 1 year of suffering from complications from food poisoning I am finally getting back on track following the FODMAP guidelines. Could you clarify for me about King Arthur Flour. This is the flour I have always bought (being born in VT!) It is on the shopping list for low FODMAP foods but wheat/flour in on the HIGH Fodmap food list. Any advice would be great.
Thank You
Diane
Yes the King Arthur flour on the list is the Gluten free multi-purpose variety.
Hi Kate,
Thank you for all your helpful information! I just stumbled upon this FODMAP diet while doing research on IBS and it makes sense. I would like to approach a new style of eating with the expertise of a dietitian but I am having a hard time finding someone in the western part of our state (MA). Could you recommend someone out here?
Thanks.
Here is a link to a registry with RDs knowledgable in the low FODMAP diet–from my colleague, Patsy Catsos’ site. I think the furtherest west is Worcester.
http://www.ibsfree.net/FODMAP-Friendly%20Dietitian%20Directory.pdf
Hope that might work for you.
Hi. I am looking for a substitute for tomatoes that is fodmaps friendly. I used to make “no-mato” sauce from beets and carrots but i bloat even after removing the garlic from the recipe (replaced that with garlic infused EVOO). Also, are ground flax seeds safe? I make microwave gluten free muffins with Jorge Cruz’ recipe but am flying blind on flax.
Beets are one of those moderate/high FODMAP foods so they could still be causing you some symptoms in a sauce…can you make it with only small amount of beets and heavier on the carrots? The only data I have on flaxseed is in a mixture more commonly used in Austrailia called LSA (Linseed, Sunflower, Almond mix)– Linseeds are Flax. So in that mixture the cut off is 1 Tablespoon. So I think if you keep the serving of flax per serving –1 Tablespoon you should be okay. Hope that helps Lia.
That’s the Austrialian Tablespoon (=4 US tsp)
Not the standard Tablespoon (=3 US tsp)
right?
Olive that would be correct and thank you for bringing that to my attention. One Australian Tablespoon is more than US–it’s like a Tablespoon + 1 teaspoon.
Hi! Can u recommend a dietician in So cal that is familiar with fodmap? My 7 year old has FM and ongoing SIBO. The dietitians at pedi hospital regurgitate info off the Internet and try and help but I need someone who can help us as my child refuses to eat and feels miserable- thank you so much! Maybe we could come to you? If you could help us I would seriously do it. Thanks, Lindsay Willard
Lindsay, Have they treated your daughter for the SIBO?
It’s hard to eat when you have SIBO–food often = pain.
I reached out to a colleague at UCLA med center–would that work for you?
Let me see what I can find out.
I occasionally do Skype or phone consults so if you can’t find someone close to your home–which is always best-then perhaps we could consider that route.
Best to you!
I was just diagnosed with IBS on Friday and told to follow a low FODMAP diet, can you send some recommendations as I do not eat beef or pork only chicken fish and shrimp, please help
Ashlee–Take a peek at my menu and snack suggestions–found on my blog at this link: http://blog.katescarlata.com/fodmaps-basics/fodmaps-menu-and-snacks/…You can sub chicken and fish in for beef recipes.
Hi is this dietgood for people with chrons disease? Thanks
Nicole, It can be helpful for those with Crohn’s disease. Particularly because individuals with Crohn’s are at higher risk for malabsorbing fructose. But, I would encourage you to seek assistance with the diet from a knowledgable dietitian.
Hi Kate,
I’ve been experiencing IBS-like symptoms for the past 6-8 months (although not diagnosis has been made, many other things have been ruled out by lab tests).
Have decided to try this diet plan to see if I see any alleviation of symptoms (mostly a lot of bloating).
I’ve heard mixed things about sweet potatoes (concerns with mannitol). I’m disinclined to give them up because they’re a pretty big part of my diet. Any insight? I stick mostly to Japanese sweet potatoes.
Hi Isabel. Sweet potatoes are a source of mannitol and this is a sugar alcohol (Polyol source.) Mannitol malabsorption is less common than sorbitol so perhaps you will tolerate them just fine. Many of my clients have been able to tolerate other mannitol sources such as cauliflower and mushrooms.
If you could try to limit to 1/2 cup serving at a sitting–you will be under the mannitol limit–perhaps try that for the first 2 weeks of the elimination phase and then try to re-challenge your diet with the sweet potatoes at that time.
You could have 1/2 cup sweet potatoes 3 times per day –as long as you spread them out over the course of the day.
Many yrs ago when all the autoimmune problems started for me, a GP told me most likely the bowel problems I was having were IBS. Not till recently when BLOATING AND PAIN became so prominent have I decided I NEED to really check this out…and my Living Without Magazine had that article about you and wala, FOUND your blog and such..ordered both your book and Patsy Catsos..am looking forward to learning a new way of eating to be painfree. THANKS for all you are doing!!
So glad you came by my blog Linda!! And I am so glad Living Without did a feature on FODMAPs–just wish more media outlets would talk FODMAPs! And glad you think Lucy is a adorable….she is cute and a HANDFUL!!
Hi Kate,
I have been battling IBS for the past 8 years. I eliminated all dairy from my diet for five years, but continue to have symptoms. Just learned of the FodMap diet from a friend of a friend. As with most people, this is seriously effecting my life. Can you recommend a dietician who is in the Portland, Oregon area? Thank you!
Hi Cindy, my colleague Patsy Catsos has a dietitian registry on her site and I have attached the link here–>http://www.ibsfree.net/FODMAP-Friendly%20Dietitian%20Directory1.pdf
There is one RD I believe on the above link from Portland.
Discuss the possibility of small intestinal bacterial overgrowth with your physician too as I find many of my IBS patients suffer from this condition as well.
I am new to this… Can someone explain why multi-purpose flour is on the list as a low fodmap??
Thanks!
Nancy-the multipurpose flour I believe you are referring to is the king arthur gluten free flour.
I have a question about sugar made from beets. Is that okay or not okay on low FODMAPs? (I seem to have special intolerance, within FODMAP diet, for beets).
Also, what about beetroot fiber, which is in some gluten-free flours? I seemed to have a bad reaction after making a cake with that kind of flour. Could that be the culprit? (It also has tapioca, sarrasin (buckwheat), and carob). Thanks!
I believe beet fiber would be a FODMAP source. What I have seen about beet sugar–it appears that it would be okay and allowed BUT I have not seen actual Monash data on this –so use with caution.
Thanks, that’s helpful to know that beet fiber and beet sugar could act differently!
Another Q: I just saw a comment about flours and thickeners on low FODMAPS. It was about adding agar agar (derived from seaweed), and also grass jelly (cincau – a plant) powder as thickeners.
http://fodmapsdiet.com/2013/01/11/pancake-for-one/#comment-1651
Do you know if either of these foods are okay for low FODMAPS?
Do you know whether Peppadew peppers are high in fodmaps? I suspect fructose? Thank you
Elaine, I have not seed data on Peppadew peppers-chile peppers and bell peppers are low FODMAP though.
Ok I will give them a try, thank you. Anything to add flavour!
Thanks for the helpful blog, Kate. I’ve been on the low fodmap diet for a few years (through ShepherdWorks in Melbourne), and am thankful for the dramatic reduction in IBS pain. We’ve moved to Switzerland, and now have the challenge of reading ingredients in other languages! There are a number of products I find it difficult to buy here, e.g. debittered soy flour. Can you suggest a substitute?
I am not sure I would use soy flour due to FODMAP content anyway–I like buckwheat flour, brown rice flour, potato starch, oat flour as my favorite options.
Kate,
I live in San Bernardino, CA. Can you recommend a knowledgeable RD in the area.
Tamara-Check out my colleague, Patsy’s list of RDs that are knowledgable in the diet. Hopefully there is someone near you!! http://www.ibsfree.net/FODMAP-Friendly%20Dietitian%20Directory1.pdf
hi kate,
a lot of useful info on this blog.had an illeosecal resectioning in 1998.doctors never established what exactly is causing my continued symptoms-diarrhea,bleeding,sore rectal area (proctitis?).have done a number of tests,colonoscopies etc etc bla bla.i seem to be sensitive to most foods prohibited on the fodmaps diet.also to fried foods,all cereals,all soy products-the list of foods are far greater than the list of foods i can tolerate.any suggestions on what to eat in order to cure/improve a sore rectum and fluctuating blood sugar levels (my villi seem to be not functioning properly after years of being aggravated by foods i shouldn’t have been eating)?also-how to get rid of ongoing diarhea and improve my bowel motions?and finally-a good r.d. to contact here in melbourne.thanx so much!
I would recommend you see a dietitian and gastroenterologist to help you work through your challenging symptoms.
You are lucky to be in Melbourne as this is the hub of all the amazing research in the world of FODMAPs. I believe Jaci Barrett is at diet solutions. http://dietsolutions.net.au
Hi Kate,
I just found your site today while researching FODMAPS info. After years of gastro visits, testing and failures, I have figured out that I have a gluten intolerance, so have been avoiding that for 3 years already. I normally eat a very vegetable/fruit/protein/dairy diet, but have recently started a Whole30 (sort of Paleo) that also restricts sugar and dairy. Since starting it, and obviously eating more protein and vegetables than normal, my stomach is very distended and feels full all the time, exactly like when I eat gluten. I have always wondered about onions (they give me a headache when cooking them, so I’m thinking my body is telling me they’re not what it wants) and sometimes garlic is offending as well. I live in Hopkinton, Ma and would love to get involved with someone that is familiar with these kinds of issues. Are you local (I saw Boston) or can you recommend someone else that might be? Thanks, Kristin
Kristin, I have an office in Medway so if you’d like an appointment just call my office 508-533-0800.
Hi Kate
Great blog. I am based in Sydney Australia any recommendations for RD here . Thx
Hi Michele, I don’t have a specific recommendations for a dietitian in Sydney…but I am sure there are many FODMAPs knowledgable dietitians there. Perhaps reach out to Catherine Saxelby she is near Sydney and may be able to help you! http://foodwatch.com.au/about.html
Thx Kate
I have down loaded the monash PODMAP app for my iPhone and so far it is proving very user friendly…
Michele
Oh yes, Michelle, the Monash University low FODMAP diet app is very user friendly and such a great tool for patients and health care professionals alike. I am so grateful that the Melbourne, Australian researchers put it together.
Hi Kate,
My 6 year old has had an ongoing issue with constipation and GERD. He has been treated for both but without a lot of success. Recently he was tested and found to have Bacterial Overgrowth Syndrome. He is now on his second round of flagyl but experiencing a lot of nausea and gas. His GI suggested the Fodmap diet. I noticed he eats some of these foods in large amounts (Watermelon, milk, pasta, apples, cheese). Do you think just elimating the foods he eats a lot of would give him some releif or do you think all food listed should be avoided? Thanks for all the wonderful information.
Kristen
Also wanted to mention that he has peanut, tree nut and egg allergies.
Kristen, I would encourage you to work with a dietitian. It wouldn’t be prudent to advise you via the blog on what’s best for you son without understanding his normal intake, nutritional needs, past medical history etc…and this is done thoroughly with a dietitian. That being said…I find it’s best in most circumstances to do a complete elimination diet for 2 weeks to get a better understanding of what foods are problematic. Certainly in the elderly,malnourished and pediatric population, for example, the full elimination diet may be too restrictive and I would opt for a more liberal approach and simply limit the foods most often consumed with the highest amount of FODMAPs. Hope that helps. Of note, ensuring adequate fiber in those with IBS-C (constipation) is key from my experience. Here is a little info on low FODMAP choices and fiber content: http://blog.katescarlata.com/fodmaps-basics/fiber-without-fodmaps/ Also, chia seeds are a great source. 1 TB has 5 grams of fiber!
I have been an IBS sufferer for along time now, and find its very debilitating. I am also Lactose Intolerant. I have just found out about FODMAP. Which meats should I avoid? Are there any types of FODMAP friendly, lactose free milk brands available that I can use in recipes. I am finding this transition very difficult and know that I must stick to it in order to get my life back. Can you recommend any books/recipe books?
Thank you.
Hi Missy, FODMAPs are carbohydrates and meats are carb free so all meats are allowed…unless of course, prepared with FODMAP containing ingredients such as honey ham for instance–honey is a FODMAP. Lactose free yogurt such as Green valley is well tolerated. Lactaid milk and lactaid cottage cheese should be okay too. For review of the elimination phase of the diet, IBS Free by Patsy Catsos is a great book and for recipes I have plenty on this blog but also in my low FODMAP downloadable cookbook link here: http://www.katescarlata.com/fodmap.htm
Thank you for the quick response. This is very mind boggling and stressful.
Would Almond milk be ok?
Almond milk is being tested now.
Not sure if it will be suitable as many of my clients can not tolerated.
Still in diagnosis stage but GI reccommended FODMAP diet. Can you tell me if Mirin would be tolerated on diet? Also Splenda? What about roasted garlic? My tests came back negative for Seliacs and lactose intolerance. Have yet to take fructose test, CT entrorography and endoscopy but main symptoms are diarrhea. Some bloating. It sounds like the people with IBS have more problems with bloating. Also colonoscopy did not show any abnormalities.
Louise,
My guess is that Mirin as a sweet wine would not be low FODMAP. I am not a fan of splenda but it should not be a FODMAP. There was one study that suggested it reduced beneficial gut bacteria. Fake foods for all of us, should be kept at a minimum, right? The low FODMAP diet is very helpful in the management of diarrhea so hopefully it will help you out.
Thank you for the information. I am trying to navigate a lot of information. I just finished a six week low residue fiber diet and so many foods I could not eat on that diet are allowed on FODMAP and vise versa and it is all so confusing. BTW- the low fiber diet did not help at all. So the allowable sweeteners on this diet are maple syrup and sugar. Is that right?
I am just about to begin this diet I was diagoised with IBS and have massive bloating when I eat so I am hoping this will help relieve some of my symoptoms. I live near the Washington DC area and was hoping you could refer a great dietician I could speak with.
Thanks.
Yes, John my colleague Rebecca is wonderful! http://rebeccascritchfield.com
Hi,
For some reason my Q from Feb 15 was not answered. And I’d love to know if you have any wisdom.
It’s a Q about substances often used in desserts or as thickeners. Is agar agar (derived from seaweed), or also grass jelly (cincau – a plant) powder allowable? I saw this (unanswered post) about the subject here:
http://fodmapsdiet.com/2013/01/11/pancake-for-one/#comment-1651
Do you know if either of these foods are okay for low FODMAPS? Thanks!
Talli, I have not seen any data on those substances sorry.
Several years ago my Gastroenterologist diagnosed me with Chrons and six months ago said he made a mistake and that I had IBS. Well, I have had IBS for many years and a year ago was tested for food intolerance. Results showed that I am Gluten intolerant, casein, lactose, egg yolks coffee and many other foods. Fatty greasy foods also make me sick. Walking outside for exercise is impossible and I dislike mall walking. I love to travel and that has also become very difficult. I first saw FodMap mentioned in Living Without Magazine and am very excited about finally having something to help me. I live in Wisconsin and need to find a diatician who can help me. The Gastroenterologist has been no help. Do you know of anyone in the Appleton, Green Bay, Madison area? In September we have a Pilgrimage scheduled to France and I would like to have this under control before then.
Carol-Check out the site ibsfree.net and look for ‘fodmap-friendly’ dietitian list. You may find a Wisconsin dietitian listed. Good luck!
Hi Kate,
I just ordered your book and one other on IBS. my doctor has not given me a diagnosis yet, but I took the fructose test this week and my hydrogen level was four times higher than normal range. I am now looking at information on fructose malabsorption information. I did not test high for lactose intolerance. Would you still recommend the strict FODMAT diet? I checked for a dietician in NM on the web site and there are none listed. Louise
Louise, be sure to be tested for small intestinal bacterial overgrowth which often goes hand and hand with fructose malabsorption(FM). Typically, yes, the diet for FM would be a low FODMAP diet for 2-6 weeks followed by the re-challenge phase to evaluate which FODMAPs trigger symptoms.
Kate, Thank you so much for your help. When I return from my trip I will ask my GI about the test for small intestine bacterial overgrowth. I had been scheduled for a CT entorography (sp?) and cancelled. I hope that was not the test for bacterial growth. I just wanted to make sure I was not doing a lot of unnecessary tests. The nurse from my GI said they were requesting a referral for a dietician. I feel I am on the way to better days. Thanks again. Louise
Hi Louise, the small intestinal bacterial overgrowth test is typically a breath test. So happy to hear you will be working with a dietitian. Good luck and YES…on your way to better days!
Hi Kate
can you tell me if I can eat Misosoup as part of a low fodmap diet? The ingredient I am most uncertain about is soybeans.
Thanks so much in advance
Signe, I don’t believe miso soup would be a good choice on the low FODMAP diet.