Low FODMAP Menu and Snack Ideas

FODMAP-Friendly Living!

A few menu and snack ideas to satisfy you and your sensitive belly

 Menu and snack ideas for the low FODMAP diet.

Always check ingredient labels as manufacturers may alter ingredients.

FODMAP friendly Breakfast:

  • Oatmeal (½ cup, cooked) topped with strawberries and blueberries (about ½ -1 cup total) and 1 tablespoon chopped walnuts.
  • Egg omelet filled with baby spinach, red pepper and cheddar cheese. Enjoy with an orange.
  • Udi’s white bread toasted with 2 tablespoons peanut butter (all natural) topped with ½ sliced banana and a sprinkle of chia seeds.
  • Erewhon Corn Flakes or Crispy Brown Rice (gluten free) cereal with lactose free milk or rice milk and ½ sliced banana and 1 tablespoon pumpkin seeds.
  • EnvironKidz Gorilla Munch with lactose free milk or rice milk topped with ½ cup blueberries.
  • Banana Walnut Pancakes:  Namaste Waffle and Pancake Mix or Bisquick Gluten free Pancake and Baking Mix prepared with FODMAP friendly ingredients adding in ½ mashed ripe banana, 1 tablespoon chopped walnuts and cook as directed.  Top with a drizzle of maple syrup.
  • Green Valley yogurt (check ingredients avoid those with honey or use other suitable lactose free yogurt) top with ¼ cup Bear Naked Vanilla Almond Granola and ½-1 cup strawberries.
  • Chappaqua Simply Granola Vanilla and Flax with rice milk and an orange.
  • EnvironKidz Panda Puffs with rice or lactose free milk and a kiwifruit.
  • Smoothie: ½ cup frozen blueberries, 3-4 ounces plain Chobani Greek* (or substitute in lactose free) yogurt blended with 2 teaspoons chia seeds until frothy (lactose content should be tolerated in 3-4 oz.)
  • Vanilla French Toast:  Whisk 1-2 eggs with ¼ cup lactose free milk, 1 teaspoon vanilla extract and a dash of cinnamon.  Using gluten free bread, dip in mixture and brown up in skillet.  Drizzle with pure maple syrup or a sprinkle of confectioner’s sugar.  Top with ½ cup fresh sliced strawberries and 1 tablespoon of sliced almonds.

FODMAP friendly Lunch and Dinner:

  • “Rice Bowl”: scoop of brown rice, layered next with chopped Boston lettuce, cherry tomatoes, and scallion (green part only) top with grilled chicken or shrimp, and grated cheddar.  Add fresh lemon juice and olive oil drizzle for dressing.
  • Tuna Salad Lettuce Wraps: Tuna mixed with Hellman’s mayonnaise, lemon juice. ¼ celery stalk, diced and fresh dill, served in Bibb lettuce leaves and a side of Baked Kettle potato chips. Enjoy with 1 cup chopped cantaloupe.
  • Grilled cheddar, ham and tomato sandwich (use Udi’s White bread or other FODMAPs friendly bread choice) with a side of kale salad (1 cup finely chopped kale, 5 cherry tomatoes, 1 Tablespoon pumpkin seeds with olive oil and lemon dressing)
  • Tostada Pizza-Cook 1 pound ground chicken with 1 tablespoon of chili powder (choose chili powder without added onion such as Spice Appeal Brand), 1 teaspoon cumin, 1 teaspoon paprika and ½ teaspoon salt in non-stick skillet.  Add ½ cup of water and simmer until cooked through and no longer pink.  Top tostada shell with ¼ cup of meat mixture and sprinkle of grated cheddar cheese.  Bake until cheese melts.
  • Stuffed Baked Potato:  Scoop out hot potato filling and mix with 1 tablespoon lactose free milk and 2 teaspoons butter. Sprinkle with cheddar cheese and mash to blend and place back in hot potato.  Top with sautéed red peppers and chives.
  • Lean piece of grilled steak (London broil or Flank), Bibb lettuce salad with grated carrots, cherry tomatoes and orange pepper slices with red wine vinegar and olive oil dressing and roasted potatoes.
  • Rice pasta tossed with fresh chopped tomatoes, garlic infused oil (don’t eat the garlic!), and fresh basil. Serve with lean, center cut pork chop and sautéed zucchini.
  • Quinoa sautéed with red pepper slices, pine nuts and garlic infused olive oil.  Enjoy with roasted chicken or grilled fish.
  • Corn pasta tossed with garlic infused olive oil, ¼ cup feta cheese, ¼ cup drained and rinsed canned chickpeas, a few kalamata olives, chopped fresh parsley and mint or basil per preference.
  • Stuffed peppers:  Brown and cook thoroughly ground turkey, beef or Quorn grounds (no onion or garlic).  Season with sea salt, pepper.  Toss with equal amounts of cooked rice or quinoa.  Blend in small amounts of feta cheese, chives and parsley.  Stuff peppers and bake in covered casserole dish until pepper is soft and cheese is melted.

FODMAP friendly Snacks!

  • Snyder’s of Hanover pretzels (gluten free) and cheddar cheese
  • Rice cake with peanut butter, ½ ripe banana sliced and topped with 1 tablespoon sliced almonds
  • Rice crackers, Swiss cheese slice and 10 grapes
  • Vanilla lactose free yogurt (Green Valley) with blueberries and 1 tablespoon chia seeds
  • ½ sandwich with Udi’s white bread with sliced chicken, Bibb lettuce and tomato slice.
  • Lundberg Rice Chips (sea salt), handful of peanuts and a few baby carrots
  • Crunchmaster Multi-seed crackers, string cheese and an orange
  • Baby carrots and sliced cucumber wedges with dilly dip (Blend ½ cup lactose free cottage cheese with fresh chopped dill, sea salt, pepper in blender until creamy)
  • Banana slices with spoonful of almond butter or peanut butter and sprinkle of semi-sweet chocolate chips

Always read manufacturer labels to verify all ingredients are FODMAPs friendly and work with your dietitian and physician to provide appropriate medical guidance. Research is ongoing in FODMAPs and food analysis so this handout may need to be modified with advances in research.

Copyright 2014 Kate Scarlata, RDN  www.katescarlata.com

234 thoughts on “Low FODMAP Menu and Snack Ideas

  1. Thank you for your great blog. I am a Registered Dietitian in Denver, Colorado. Do you have any suggestions for a daily multi-vitamin that is FODMAP safe? I have looked into seaweed vitamins but have mixed feelings about some of those products. Help!

    1. Hi Angela-
      I am working on a list of appropriate low FODMAP vitamins unfortunately as I go through all the ingredients so many of them are made with sorbitol and mannitol. I have found a gummy vitamin that fits the criteria: Vhttp://www.nnpvitamins.com/vitafusion/multivites.php Stay tuned and I will likely post on this topic soon!

    1. These vitamins include annatto. Where is that in terms of a fodmap level?
      Thanks for your information and great blog.

  2. I find that potato chips give me symptoms. The only ingredients in there are, potatoes, oil and salt. Why would this be happening?
    Is it bc of the high fat content? I’m so confused :-/ Please help!

    1. Potato chips are a low FODMAP food choice but fat can be another trigger. Some individuals with small intestinal bacteria overgrowth have a prob digesting fats. Have you had that ruled out? It requires a breath test.

      1. As well as having to stick to low FODMAP I have to avoid resistant starch (cold/reheated rice, cold/reheated potato in any form, dried pasta etc) as this seems to aggravate “bad” bacteria. Hopefully you’re fine now, but if not, this might be the cause…

  3. with regards to the Gluten free portion of the Fod Map diet – do all the products that are gluten free like oats and oatmeal have to be certified gluten fee or is it ok to buy oats that may have been processed in a facility where gluten containing products are sold?


    1. Lisa, the low FODMAP diet is not a gluten free diet. Gluten is a protein and FODMAPs are carbs. BUT there is some overlap because both diets modify wheat, rye and barley (Gluten free eliminates these foods entirely and low FODMAP reduces them significantly but not entirely). So Oats do not have to be gluten free on the low FODMAP diet.

  4. Hi Kate,
    Thank you so much for these meal/snack suggestions. They are so helpful. I have a question about chili powder. You recommend it for the Tostada pizzas, but I can’t find chili powder that doesn’t have garlic in it. Am I looking at the wrong chili powder or is the garlic in it ok for fodmap diet? Thanks a bunch.

    1. the brand “simply organic” also has chili powder that is not mixed with anything. I was able to find it at walmart for a reasonable price.

  5. Thank you so much for this great resource for a really tough diet change.
    I noticed you reccomend tuna with Hellman’s mayo. All the mayo I have checked have dried onions in them but is Hellman’s ok to use?


  6. Also, I noticed that you mention the breath test to pinpoint small intestinal bacteria overgrowth. I have also read about breath tests for malabsorption of sugar, fructose, etc. Are these something you recommend for those with IBS?

    1. I do recommend breath tests for IBS –especially fro small intestinal bacterial overgrowth as I believe this is a fairly common condition for many with IBS. Fructose and lactose malabsorption can also be done and this information can be useful to allow for a bit more flexibility in the low FODMAP diet.

      1. Are SIBO and lactose/fructose tests free at a doctor’s office? I can’t pay for tests because no job and no insurance…but if these are standard tests, then maybe I could do it? I’m desperate and feel trapped in my financial situation…

      2. I have no idea what the cost of lactose and fructose test would cost. But you can try the diet and restrict lactose and fructose initially and see if you notice any improvement in your symptoms.

  7. Hello Kate, We are visiting USA in 5 wks time (Sept 2012) from Australia. My son is Fructose Intolerant, we have been seeing Dr Sue Shepherd in Melbourne. I am now very concerned about eating in USA as I have discovered that many foods contain HFCS. Do you know of a book or list of things to buy which would be ok for Jay to eat (low FODMAP). I am very fortunate to have Sue Shepherds Low FODMAP book which lists many products safe to buy from supermarket here in Australia. I am very worried about him being sick and not being able to enjoy his holiday in the USA. Things we can normally eat here in Aus I have noticed in the US contain HFCS. I am confused! Hoping you can help me. Am I able to make an appointment to speak with you via email? Happy to pay your fees. Kind regards and look forward to your response. Monica :)

    1. Monica-
      I have a brand name guide that I have compiled for my clients who visit with me in my private practice so I am sure we can connect prior to your visit. The US food system is full of HFCS BUT many companies have started to pull it from their foods. Whole Foods market and Trader Joe’s do not sell foods with HFCS (per their websites) so they are great options when shopping in the US.

  8. Hi Kate,
    I just bought your book but have not had a chance to read it. What about Jiff Peanut Butter or do you recommend another brand.


    1. I like the all-natural peanut butters best such as Teddie or Smuckers–just peanuts with perhaps a bit of salt. Overall these would be a better, less processed and less sugar-added peanut butter. But if you must use a commercial brand due to preferences–go with Skippy natural. I believe some of the Jiff products have molasses–which may or may not have excess fructose. The amounts they use see small but just to be safe.

  9. What do you think of 94% fat free microwave popcorn as a snack? I’m trying to find somewhat healthy things to snack on that are fodmap friendly.

    1. Barbara-I think popcorn would make a great low FODMAP snack. I don’t typically use microwave popcorn myself so just be sure to scan ingredients. Check out Quinn microwave popcorn at Whole Foods–they have some interesting low FODMAP microwave flavors–like maple and sea salt.

      1. so popcorn is low fodmap?? I have seen the Quinn brand but did not know if that would be okay.
        Thank you :)

  10. Hi!
    I love your recipes. I am just trying out a low FODMAP diet and was wondering if Shirataki Tofu noodles are allowed and how well they are tolerated. Thanks a lot!

    1. Diana, Not sure I would try them during the elimination phase–it appears they contain a high fiber yam which makes me question the potential for FODMAPs. Certainly when you start the re-challenge phase you may give them a try to assess your tolerance.

      1. Thanks a lot! Also, I was wondering how soon after you eat a high FODMAP food would you experience symptoms generally? Also, I don’t know if you’ve heard of Laughing Cow cheese. It says it’s swiss cheese which I have read should be tolerable but it is a spreadable type (processed) – student budget :)
        Thank you!

      2. Diana, in regard to symptoms after eating high FODMAP foods–typically symptoms would occur in the first 2 hours although some people have very slow motility of the intestine and may experience symptoms even later. I have heard of laughing cow cheese–it is processed but the light creamy swiss cheese wedges only have 1 g of sugar–so that would reflect the lactose content on the label. So it should be well tolerated but would limit to 1-2 wedges as a serving. Lactose tolerance varies from one person to another –but many can tolerate up to 4 grams of lactose per sitting.

  11. Thanks a lot!!! Any other suggestions for low fodmap spreads for sandwiches, etc? I do like nut butters but am looking for more savoury things to replace cream cheese, hummus, etc.

    1. Diana-Check out Farmer Cheese by Friendship–this cheesy spread is low FODMAP and can be made into a sweet spread or savory spread. For a sweet spread…check out my post here: http://blog.katescarlata.com/2012/07/01/cinnamon-raisin-farmer-cheese/
      Or for savory, perhaps mix in some fresh dill, a bit of garlic infused oil, sea salt and pepper and thinly sliced scallions (green part only). Many mayo’s are low in FODMAPs too. The block cream cheese is actually fairly low in lactose–about 1 gram per serving so could be incorporated in small amounts to your tolerance.

  12. Hi There

    Im on the fodmap diet and it says i can’t have milk…although lactose free yougurt contains milk.
    Im a little confused ?

    Thanks Soph

    1. The low FODMAP diet is a diet that is low in lactose BUT NOT dairy free. Some individuals with IBS can not tolerate dairy at all–and as such they eliminate all dairy products. Most of my patients tolerate dairy as long as it is low in lactose–no more than 3-4 grams of lactose per sitting.

  13. Kate – Just wanted to say that the low FODMAP diet has literally changed my husband’s life. I have primarily used your website and Patsy Catsos’s website and book for my information and ideas after he had his initial consultation with a dietician here in CT. I so appreciate all of the information and detail that you include in your blog/website. We follow everything related to this diet to the letter and after 2 months he has been practically symptom free after having 6 months of complete agony related to his symptoms and 15 years of an IBS diagnosis with no solutions. It was pretty challenging at first, but with this success, it is worth every second we put into the planning! This diet was recommended by an APRN from his GI office after it was mentioned at a conference she attended. I am so thankful she attended that conference and we have learned about this diet. THANK YOU so much for all of your work in this field :)

    1. Gina–Thanks so much for sharing your husband’s success story. The diet can be a bit intimidating at first so hearing how therapeutic it can be may motivate and encourage other’s suffering with belly woes to give the low FODMAP diet a try. So glad your husband feels better!! Yay!!!!!!!!!

    2. I live in CT as well. Could you let me know the dietician you worked with as I am looking for one.
      Thank you!

    3. Gina – may i ask who your husband’s dietician is in ct? i’ve been looking for one for years who knows about this stuff, sibo, in particular. thanks!

  14. Hi. I just started on the FODMAPS diet to see if it help with the IBS-C that I have been dealing with most of my life. I have a couple of lists printed out plus some online sources but there are a few foods that I can’t find information on. What about winter squashes(butternut, spaghetti, etc) and corn? I don’t eat corn, but sometimes I like to snack on popcorn. Also, there seems to be conflicting info on peppers. Some lists say avoid all and some say red are ok. I just saw a recipe that called for chili powder….I thought that was a no-no.


    1. I don’t believe spaghetti squash has been tested yet for FODMAPs. Butternut is allowed but only a 1/2 cup per meal–so a rather small amount…that is because it has some FODMAPs but not a HUGE amount. Popcorn should be fine–2-3 cups or so. The green peppers may have a small amount of sugar alcohols per US info–red are okay. I have not seen any actual data on chili powder BUT many of my clients can tolerate in small amounts–just find a chili powder that is simply chilis NOT a blend with garlic or onion!

      1. So I guess it’s better to play it safe and stick with summer squashes for now. Glad I don’t have to give up my red peppers!

  15. Hello: My Doctor recommended I look at the FODMAP diet after I had a colonoscopy this week which was normal; I had tried no dairy for two weeks prior but still had stomach issues during that time. I’m having a hard time pinpointing trigger foods – I see peanut butter on the list, but I think that’s a bad one for me – when I ate it on wheat bread, it didn’t go well; when I ate it on an english muffin, it seemed to be okay, but the past few times, it caused major stomach upset, like yesterday. I had a honey and oat granola bar also and a strawberry-banana fruit smoothie (pre-packaged) I know it has pear juice added. Also, I had kashi berry crumble cereal, orange juice, and a turkey (pre-packaged) sandwich with lettuce and tomato on english muffin with a pickle the day before and had issues, but moderate. I’m not sure if it’s the bread or toppings i’m using? I can eat regular pasta with no problem, and other kashi cereals too. I see Tuna on one of the snacks but the last few times I’ve had it I had issues; again, it was on wheat bread. I’m confused; I’m not sure if I’m sensitive to certain foods or just sensitive at particular times regardless.

    1. Ruthie–It is best you meet with a registered dietitian knowledgeable in the low FODMAP diet to help you start the diet properly and correctly while meeting your nutritional needs. With the low FODMAP diet you would eliminate all FODMAPs–wheat bread, honey based granola bars, juices and smoothies (unless approved) and many of the foods you list in your comment. It is too difficult for you to see what foods are bothering you as you still are consuming too many FODMAP rich foods! The wheat bread is probably the issue rather than the peanut butter–white bread is lower in FODMAP generally speaking than wheat…but on the initial phase of the diet you eliminate all wheat bread and substitute in appropriate gluten free bread. Unfortunately this site provides general information to help people with IBS and dietitians– as a resource– but not as a substitute for meeting with a registered dietitian to help with the diet!

      1. Thanks for your reply. I haven’t had wheat bread in weeks, so that’s why I assumed the peanut butter and other toppings were the culprits. I also see that you recommend all natural peanut butter. I’ve seen a lot of conflicting information regarding IBS while researching on line, which is confusing. I also have MS, and I know a lot of people with this condition have stomach/bowel issues and have been told they have IBS as well. I saw the Gastro Doctor per the recommendation of my Neurologist to make sure there were no structural issues, as I have never had them before. I have been keeping a food diary for weeks to track all of this. Since I’ve developed some sensitivities that don’t have any consistent patterns, it does seem best to consult a Dietitian to get assistance with this diet or whatever they deem appropriate for me.

  16. I am a pediatric dietitian in Phila, Pa and I am trying to find a vitamin and mineral preparation that has no fermentable CHO and is a good source of vitamins and minerals. The phlexy vit by nutricia-na.com has guar gum listed as the third ingredient. Do you think this would be acceptable?

    1. Megan: Guar gum is fermentable but it is a polysaccharide-a longer chain sugar compared to the short chain sugars found in the FODMAPs family. Polysaccharides tend to ferment more slowly.

      1. Thanks Kate, I really appreciate your quick response. In your experience, would it be a vitamin and mineral supplement you might try. The benefits to the phlexy vit, is that it is a powder and it contains iron which many of the pediatric gummy vits (with sucrose) do not contain. The drawback is the cost, nearly $37.oo for a month supply and the polysaccharide. In the future, is their a resource that RD’s can use for determining what these food additives are made from.

  17. I am sorry if this is repeat but I thought I posted a question and don’t see it. I was wondering if Arugula is FODMAP friendly or not. I had an episode the other day and the only item I can pinpoint is arugula. Also I was wondering about celery and green beans. I see them on some lists or to limit the portion on lists, but not on others. THANKS!!

    1. Arugula got the thumbs up from Monash on their last revisions. So should not pose a problem…but it might just be too much roughage for you.
      Celery–okay if limit to one stick.
      Green beans okay too.

  18. I was wondering if I can see you as a telephone patient or per skype? Thanks, From a totally cured IBS and pelvic pain sufferer. Michelle

    1. My preference is to meet clients face to face as I feel I get a better understanding of their health by seeing them BUT…I have done a many skype and phone consultations for those individuals that live out of state. We are all so busy these days and sometimes just traveling locally to an appointment can be an issue.

  19. Are almond or cashew or other nut/ seed butters safe? ( apart from Peanut butter)

    Also what nuts apart from almonds are safe to eat as snacks?

  20. Kate – I have to say your website and blog have been extremely helpful in jumpstarting my low FODMAP diet, which my GI recommended. I’m only on Day 3, but I am hopeful that my IBS will start to get better. I’m confused by a few things, though – mayo and soy sauce. I have the canola oil mayo, which doesn’t have soy, and yet another RD’s website said soy sauce was okay on low FODMAP. I thought that was off limits. Thoughts?

    1. Hi Meghan-
      Soy sauce is low FODMAP as it has no whole soybeans in it. The whole soybean is high FODMAP. So some soy milks are high FODMAP if they are made with the whole soybean and on the other hand, low FODMAP if made with soy protein vs. the whole bean. Soy flour is high FODMAP too. Firm tofu, although, made from soybeans, have the FODMAPs removed during processing so is low FODMAP. And remember FODMAPs are carbohydrates so soybean oil–is carb free–so has NO FODMAPs. Hope that helps!!

  21. Hi Kate, this is great you have put all this information on your site! Very useful.

    I had some questions with soy. I like soy yoghurt (alpro is the brand) and soy milk and firm tofu. Also what is the deal with Spelt? I have cut out all the High Fodmaps I have identified up till now, and I do notice a difference, but I feel the soy could what the remaining problem is from, and I am getting conflicting information! I do think eliminating juice and bought smoothies and candies containing ‘real fruit juice’ has been a major win, disappointing as it is! I would really appreciate your opinion.

    1. HI Ellie, I had trouble getting the ingredients on the alpro yogurt online. Are you in the UK? The Kings College London FODMAP booklet has Alpro plain yogurt on the suitable foods list (ie low FODMAP) Soy milk, if made with whole soybeans,is likely high in FODMAPs but if the soy milk is made with soy protein instead it should be lower in FODMAPs and tolerated. The brands listed in the Kings College booklet as suitable include: Alpro unsweetened long life or Original, chilled, and SO good all products. I have yet to find a US soy milk that is made from soy protein vs whole soy beans so if anyone has info on that—please share!!
      Firm tofu should be low in FODMAPs. Spelt studied in Australia was low in FODMAPs –but growing conditions may make spelt variable –so that is something that needs to be sorted out individually. Just be sure if you try spelt bread–its 100% spelt flour. Hope that info is helpful!

      1. Very useful!

        The full ingredient list is here for alpro soya: http://www.alpro.com/uk/yoghurt-alternative I thought the natural may be off due to Pectin? Because I thought pectin would be off the record. I will look into Kings College list, is it available online?
        I am in Germany but from the UK.
        Interesting about the Soy Milk, I will look into that too. Rice milk would be the better option then right? What about when it says hulled soy beans as ingredient? That means whole right? And with spelt, there is an organic bakery right by me that has 100% spelt, and one with the second to last ingredient as honey, which is High Fodmap, but I figured being a very low ingredient, it should be cool? Would things with spelt be better limited to a small portion daily? I find my real issue is I love bread a lot, so when I buy the spelt I find it hard to limit it!

      2. I would think hulled soybeans would mean the whole soybean. I had to order the King’s College booklet==not sure if they have a recent update but I would imagine you could contact them–it’s King’s College in London. If you decide to buy their low FODMAP booklet just be sure it has been updated recently.(This diet is still evolving!) Pectin is not a FODMAP but can cause gas in some individuals–it’s a longer chain polysaccharide but it is rapidly fermentable. Polysaccharides are long chain carbohydrates and FODMAPs are short chain. {That’s my science lesson for the day! Ha!} Rice milk would be better option from FODMAP standpoint but low in protein. I think the spelt bread would be worth a try, perhaps see if they sell a roll vs. a whole loaf of bread to help keep you in check! Honey as one of the last ingredients should be tolerated. I love bread too –so I hear you! I have been twittering with another FODMAPer in Cologne Germany this AM. She is from US but doing research. My dad was born there so Germany is on my list of places to see—hopefully soon! Keep in touch!

      3. yeah Germany is cool, has quite a few “Dinkel” options, which is spelt, as pastas and as bread, and there are rolls, but I just need to get self restraint or something, as the bread is cheaper.

        I was just going to add, I just got the iPhone app for the Monash Uni low Fodmap app, pricey but cash goes to research, and will be updated, it seems useful so far, though could have more specific ingredients for some bits I feel, I just wanted to spread the find!

    2. I saw your post regarding the iphone app, I was wondering if anyone knows if there is one for the android? I was just Dx with IBS and GI doc recommeded the FODMAP diet and I am struggling with it. I am a working mom with 2 boys and a husband and no creative ideas for week day dinners that will work for us all. Currently, I’m making meals that I can’t eat! HELP!

      1. Janet, I believe the android version is due sometime soon. Last I heard it was suppose to be released early 2013. Keep your meals simple–roasted chicken, sautéed green beans and baked potatoes. What about some ground turkey seasoned with onion free chili powder and cumin and make up some tacos. Taco shells are low FODMAP and so is chopped lettuce, diced tomatoes and cheddar cheese.

  22. Hi!!! I’m so thankful for your site!!! I have Gerd (reflux) and IBS!!!! Craziness, I was wondering where I would get a breath test?? Do I need to visit a dietician?? or can I do it on my own?? Thanks for all your great information, I haven’t gotten anywhere with all my doctor visits.

    1. Breath tests are often done through your gastroenterologist. There is a company in New Hampshire in the States but a health professional needs to refer you. Send me an email, I can help you with this if necessary.


  23. Hi! My gastroentologist just put me on the fodmap diet. What are you thoughts about silk vanilla soy milk? Is it okay to drink it during the exclusion part of the diet? Thanks!

    1. Hi Melissa,
      The Silk vanilla soy milk is made from whole soybeans so would NOT be allowed on the elimination phase of the diet. The ingredients include: Soymilk (Filtered Water, Whole Soybeans), Cane Sugar, Natural Flavor, Sea Salt, Carrageenan. Soy milk made with soy protein rather than whole beans would likely have acceptable amount of FODMAPs and if you find a brand in the US please share…I haven’t found one yet!

  24. Hello, I have done extensive research on the Fodmap diet. It seems like the more research I do the less I can eat. I discovered in this blog today about mayonaise potentially having onion in it. I am wondering, lets say I do everything right and eat all but one high Fodmap food(i.e. light mayo with “spices” or onion) Most importantly, should this cause symptoms? Also, I understand this high Fodmap food effects are cumulative. How long does it take to “build up”? Once it does how long until the symptoms should go away? I am on day three of a strict go at this diet. I have had banana or blue berries, strawberries with Erewhon gluten free brown rice puffs for breakfast, Udi’s White bread with sliced turkey and ham, light mayo, mustard, lettuce or spinach. For dinner Chicken white rice frozen mixed vegetables(corn, carrots, peas,green beans) in a small portion. Pork loin(rosemary, salt pepper), baked potato(yellow mustard) salad( oil and red wine vinegar. Throughout the day I have a few strawberries or blue berries, an orange, or popcorn popped with olive oil. Still having symptoms. Any information or advice will be much appreciated. Thanks!

    1. John-I would recommend you work with a dietitian to help sort out all your questions and provide you with a brand name list of foods to choose from–this will make following the diet significantly easier. There are many ‘mayos” that are fine to use. Unfortunately, I simply don’t have time to provide individual education on my blog nor would it be appropriate for me to do so without understanding your full medical history. What I can say, is that most people will get symptoms with in a few hours of eating offending FOdMAPs–this is variable depending on your gut bacteria and how fast or slow your gut moves. Tolerance to various FODMAPs is different for different people–a trace of onion may be a problem for one person and not another–this may be due to the nature of their gut bacteria and what the gut bacteria prefer to eat :)
      I would give the diet a full 2 weeks before assessing whether it is working for you or not.

      1. Kate, is there a low fodmap dietition you recommend in Western MA? Are New Chapter Vitamins OK? thanks–Dorothy

  25. Hi Kate,

    I’m wondering whether I’m able to eat cake and other baked foods made with ordinary (ie not lactose-free) cows’ milk. My dietitian said I’m able to eat gluten-free cake at cafes, but wouldn’t this contain lactose if it’s made with ordinary milk? Also, I read on the Monash Low FODMAPS app that I’m able to eat whipped cream but not thickened cream. Can you please explain why the whipped cream is ok? Thanks!

    1. Alison, When in doubt, I would avoid the cake…BUT– If the cake only has small amounts of milk you may tolerate them. Many can tolerate the amount of lactose in 1/2 cup of milk–so if its spread out in a recipe- the actual amount you would consume may be so small it’s okay. Whipping cream has a lot of air in it–so the amount of lactose is low–also the suitable portion is 2 Tablespoons. Thickened cream–the serving that the Monash app describes as NOT okay is 1/2 cup or more–so they are not comparing the same portion. Hope that helps.

  26. Where do homemade pickles play in a low fodmap diet. I haven’t bought a store bought pickle in years, but have jars of dills, sweet cukes, cuke rings and squash pickles. Does the processing lower the effects of garlic and/or onion?

    1. Susan-You would want to avoid pickles made with onion and garlic. The fodmap fibers in onions and garlic are water soluble so would leach into the mixture and likely be in the actual pickle you would be eating.

  27. Would that hold true if the garlic was whole clove? Sigh, keep thinking about all that work and love that has gone into those pickles. Thanks for getting back so soon.

  28. Waiting for the book, but trying to get started. Are high FODMAPS foods that have been fermented ok? I have Pickl-It jars that I have been making sauerkraut in(and some recipes had garlic and onion added). Also wondering about kohlrabi…is it ok to eat? I can’t find it on a list and it is in my CSA share each week. Also is apple cider vinegar a no no? I have been using it due to an intolerance to grape which is an issue with wine vinegars…not sure what to use instead if it is a problem. Thanks!

    1. I would not try fermented high FODMAP foods on the elimination phase–perhaps experiment at a later time. I have not seen any data on kohlrabi–but it doesn’t bother me–and I am grateful. Perhaps experiment after the elimination phase with small amounts. I have not seen data on apple cider vinegar–I suspect it may have excess fructose. Would rice vinegar work for you? I love it!

  29. Hi Kate, thanks for all of the good recipes. I’m new to this die, and it seems to work for me. I have had back to back issues with my gut over the past few months which started when I had to take medication after my wisdom teeth getting pulled in January. I took ibuprofen and antibiotics and within in days I was having IBS issues. Then our family had a stomach virus flu, and my anxiety issues picked up shortly after, then more IBS. I’ve had ct scan, ultrasound and bloodwork, and now the doctor recommends a Low Fodmap diet. I felt great today after eating this way, I used corn tortillas with lettuce, avocado and cheddar cheese, and bananas and oatmeal. But then, I decided to have a vanilla soy milk chai tea drink this afternoon and I felt bad again. Do you think there’s too much sugar in that? Whats an alternative hot drink?

    1. Soy milk tends to be a FODMAP source–at least here in the US where most soy milks are made with the whole soybean. How about tea or coffee with some rice milk or lactose free milk? Has your GI doctor tested you for small intestinal bacterial overgrowth? Think it might be a good idea–testing involves a breath test.

      1. I haven’t had that test, but I had a stool sample tested for parasites, bacterial infection etc. Maybe I should ask for a breath test?

      2. Stephanie, the breath test isn’t perfect, but I think its a good test for checking for small intestinal bacterial overgrowth, lactose and fructose malabsorption.

  30. Thanks for your wealth of information. Can you tell me if inner health a powder probiotic would adversely affect my four year old son ? Fructose intolerant .deb

    1. Deb, I can’t really say if a probiotic would be helpful or harmful for your son. The Inner health powder probiotic from what I could see online does not appear to contain any FODMAP ingredients–if that is helpful for you.

  31. Hi Kate,

    I was wondering what your thoughts are on taking probiotics? I have been taking Align for several weeks on advice of my Gastro Dr. and have not noticed any improvement in my symptoms but have continued taking it b/c I am also on the 14 day round of Xifaxan and wanted to make sure my good bacteria stayed in balance. I have an appt with a dietician next week and she directed me to your website & blog in the meantime as there is sooo much conflicting info online about the low fodmap diet. I was also wondering about gelato & chocolate as some sites I have seen list them as low as some list them as high. I am optimistic for the first time in months about finding some relief from my IBS symptoms and being in control of my body again. Thank you!

    1. Jenna, our workshop is only for dietitians at this time…just wanted to answer that question first.
      Probiotics seems to be helpful for some and not so much for others–I think it is very variable depending on what bacteria you already have in your gut. I choose probiotics individually for my clients based on their primary symptoms. Certain strains and types of bacteria help different symptoms. I have yet to find solid research for use of probiotic strains that are effective for use with SIBO.

  32. Hi Kate,

    I went to whole foods today and picked up some of the green valley yogurt and had that with the bear naked vanilla almond granola for lunch. I felt queasy almost as soon as i finished it and have already had to use the rest room 3x since then. Is there anything in either of those items that could be triggering my IBS? Thank you.

    1. Jena, there are no major FODMAPs that I can see if either of those products–did you stick with the plain or vanilla Green Valley? If you over did the granola perhaps it was too much sugar which can contribute too much of a fructose load–this is when you consume foods that don’t necessarily have more fructose than glucose (such as table sugar) but they provide too much fructose for you body to digest at one meal (if you have too big of a quantity/ portion)

  33. I did the 6oz vanilla yogurt and 1/4 cup of the granola. I checked the ingredients on the vanilla, strawberry & blueberry yogurts and did not see any obvious fodmaps. Do you think I should have just gotten the plain?

    1. Katherine, Honey is a source of excess fructose. It certainly can help with allergies. Remember the low FODMAP diet is not a life long diet but rather a diet to learn what foods are triggering YOUR symptoms. So after the elimination phase you can try to add back small amounts of honey and assess your symptoms. Many of my clients are able to tolerate adding honey back in their diet in reasonable amounts.

      1. thank you. I am dealing with (what i think) is SIBO, so looking at comparison diets here. Honey doesn’t seem to bother me.

        Also, I drink a lot of Happy belly tea, which has chamomile, catnip, spearmint, and peppermint in it (all organic, grown local) and I put a small amount of honey in it.

        This is a very frustrating time for me and changing my diet is very overwhelming. Thanks for your help.

  34. Hi Kate,

    I really love making summer rolls with raw vegetables in it, as it is easy and fresh. The Monash Fodmap app has summer rolls, with raw carrot and spring onion ends being the only raw veg in them. Raw capsicum seems ok in other recipes. I am into raw carrots, zucchini, capsicum and stuff, also with like rocket and mung bean sprouts, herbs and then seeds and egg or tempeh or tofu. Should I be limiting my intake of summer rolls / raw vege? I feel raw vege although seeming like the ultimate healthy thing may be harmful for tummies?

    1. Ellie, Certainly some people with IBS especially IBS-D with rapid intestine motility sometimes find eating too many raw veggies can be an issue BUT not everyone and I think your spring roll idea sounds delish and could be quite suitable on the low FODMAP diet. I do love summer rolls–they are so easy to make–a bit time consuming but fun–and pretty and Yummy! So enjoy and let us know how it works out! In fact, I have my summer roll recipe here! http://blog.katescarlata.com/2012/05/28/cooking-school/

      1. I have been enjoying, I love them in Summer! I need one of those Juienne things, it looks speedy! I think putting in fresh mint leaves in the dipping sauce and the rolls, and raw bits of ginger in the sauce we made, may also help stomach with their soothing properties? No proof, just a hunch. I found a bit of crampy tummy, but no bloating, and no feeling blergh, mainly feeling fresh with them, so any minor cramping felt is outweighed. I have eaten them the past three days for lunch and not feeling bad I think. :)

  35. Hi Kate,

    I am trying to heal from a broken leg and in turn began supplements, lots of dairy for calcium and protein plus rice protein powder and fruit and nonfat plain yogurt in smoothie for extra protein and calcium. Had to stop all of it because of what it did to my stomach. I decided to try the low FODMAP diet but not sure if I should be. I need a lot of calcium and and not sure how to get it. Hate canned boned salmon! Do okay with mozzarella cheese stick – I think – but can’t get all of my daily requirements that way. I eat greens in the evening and like to juice. I make a parsley pineapple coconut juice. I am now on day 4 of low FODMAP diet. Any ideas on getting enough calcium for me and advice as to whether or not this is the time to try this?

    1. Elizabeth-I would be sure to work with a dietitian to ensure you are getting the proper calcium and Vitamin D for healing. You could certainly do the elimination phase and have a very well balanced diet but best to enlist help! Calcium rich low FODMAP foods: lactose free yogurt, chia seeds, kale, hard cheese, small amounts of broccoli <1/2 cup. Calcium citrate supplements tend to be easier on digestion than calcium carbonate.

  36. I have just been recomended by my surgeon to go ob a fodmap diet. I have done some research, but it is all still new to me. I have though just started on the diet even though I have not yet seen a dietitian and am already feeling better. It turns out that all the foods that I thought would help me, IE. legumes, onions, mushrooms,etc are all foods I shouldn’t eat. So the last couple of days I have been eating chicken marinated in Dijon mustard. Corn couscous, baby spinach, tomatoes, chill’s and lemon juice. Wow what a difference.

  37. Hi,

    I am new to the FODMAPs world and just got started 2 days ago. Thanks so much for this blog, without it I don’t know if I would ever find held for my IBS-C. I am 32 and have been struggling with IBS since I was a child. I’ve tried almost everything (that I know of) so my fingers are crossed that a low fodmaps diet will be my cure! I have a question about almond milk. I tend to drink quite a bit, approximately a cup a day between my coffee and my oatmeal. Is almond milk fodmap friendly, I seem to find conflicting information about this. Thanks for your help!

    1. Nicole this has been a question of great interest to me. I know the Australians were in the process of testing Almond Milk. As soon as I learn more, I will post on my blog.

  38. Hey Kate, you seem to do a great job answering questions! I am starting the low fodmap diet and was originally diagnosed with IBS and then tested positive for sibo, I am wondering if you feel that the low fodmap diet will be helpful with my sibo? Or if you have any tips to help. I seem to have more of a problem with being backed up. Is there anything you would recommend for me? I want to follow recipes and snacks, I see that most of the good veggies are ones I am not a fan of though, so I just basically like spinach, celery, and potatoes. Also, do you feel that xochitl chips are okay. My biggest struggle is choosing what to make to eat, and what to have for snacks, it seems that once I start eating I can’t stop and I am under weight so that’s not a horrible thing but it gets to the point where I over eat and get really bloated. Can you maybe recommend how to plan out my snacks and meals, like how many a day, and how far apart? Thank you so much, I am working with a dietician but I would also like your in put!

    1. Erika, just for the record there has been NO research that I know of that reveals a particular diet can help with SIBO. BUT, I have had SIBO myself and work with many clients that have it too and I do think the low FODMAP diet– is a good approach overall for this condition. Meal spacing is key too….trying to space out meals about 3 hours apart as possible to allow the MMC (migrating motor complex) in your small intestine to initiate a cleansing wave. It’s also important to work with your GI doctor to try to find out the cause of your SIBO. Could you have altered motility and perhaps need some help with low dose erythromycin at night? Do you have an autoimmune condition that is contributing? Have you been grazing too much and not allowing adequate cleansing of your GI tract? I would work with your dietitian to balance your meals with adequate but not too much fat and fiber which are good to keep your body satiated. If you are constantly hungry…it is so easy to overeat…and that never feels great. For example, if you like potatoes and spinach…I would have scrambled eggs with spinach and a side of roasted ‘hash browns’ made with potatoes WITH the skin tossed with a little olive oil. The spinach and potato skin will add some fiber, the protein from the eggs keeps you full and so does the fat and fiber in the meal overall. BUT…really I can’t give personal advice–just an example of what I might do with a client. Celery is okay …but the cut off is low–about 1/4 of a large stalk.

  39. Thank you so much for your wonderful answer!! I really like all of the menu ideas you have. I appreciate you just letting me know how you would handle it, I just wanted to know if the low fodmap has helped anyone with sibo because they really push to avoid sugar and starch which sugars are easier to avoid in my opinion starch is in a lot of things and some of those things are important to a persons health like carbs… My GI doctor just said that it was sibo, he didn’t stress any cause, he did say though that he thought I should try a gastric emptying study, I do feel that my transit time is slow in my intestines, but I can’t say I feel that I have gastroporesis because the diet they recommend for that is all things that caused me issues… I was told to try the diet for 4-6 weeks and then see how things are before I complete a gastric emptying study, so I feel that my delayed emptying may be more towards how I eat and what I was eating. Can I get your take on this one thing, I know you have UDI’s gluten free bread on your list, I read an answer to a question in the IBS free at last book where a guy wanted to have gluten free bread, and he was advised to not have a lot as it contains xantham gum which is in the resistant and modified starch category and can cause problems for some. I am just wondering if you feel that it is safe for someone with sibo to have that bread because the few times I did have it, I absolutely love it!!

    1. Yes, these gums added to foods are not really FODMAP sources but are RAPIDLY fermentable so can contribute to gas and bloating if OVER consumed. So try to enjoy the bread and other ‘products’ in moderation and stick with foods found in nature as your primary fuel! Mother Nature rules over manufacturers.

  40. Um while on the topic of bread, I have made my own this past week, and it was ridiculously simple with spelt, although I thought it would be hard as it is spelt. But anyway, the Monash App doesn’t mention Spelt flour, only spelt branded breads, do I take it spelt as flour is ok, or is there some complex thing of inbetween?

  41. Ok, but may I ask why wholegrain? I have semi taken some of the fodmap thing to be irritation due to too much fibre even? Would a mid ground spelt flour sometimes also be ok?

    1. That is where the art of science comes in..it’s not a one size fits all approach. Some people do have issues with fiber as well–even if not fodmap containing fibers. Spelt breads when tested in Australia varied in FODMAP content –brand to brand. I would try to make your bread and test your tolerance to it. Perhaps 2 slices per day would be a good starting point.

  42. I had a question on a couple veggies, The list my dietician gave me for low fodmap diet, had lettuce and carrots on for not allowed but the IBS free at last book has those as safe. I was told they were recently moved to high fodmap, is this true? I am just not a big fan of spinach and wanted some lettuce.

  43. Hi Kate, I am new to low FODMAPs and had a question. Is there a specific type of Snyders Pretzels that fit into the low FODMAP diet? I thought all were made with wheat and that wasn’t good.


  44. Hi, I recently did the hydrogen breath test – the drink was orange and said glucose on the bottle. does this mean I was only being tested for glucose and not fructose??? The test was negative but I cannot tolerate fructose and also have a fat malabsorption issue so take prescription enzymes. I have heard if you have fat malabsorption the chances are high you have others. I have lymphocytic colitis that won’t calm down and have been on SCD diet for 5 months with no change so going over too the FODMAPS as per my GI specialist and because I have had IBS D for 20 years!! I hope this works for me – another question I seem to react to macademia nut butter but love the muffins I make. I get kindof tingly all over. should I take those out while doing the start of fodmaps just to make sure? thxs

    1. You can use glucose in the hydrogen breath test to evaluate for small intestinal bacterial overgrowth…but it can miss some cases lower in the small intestine as it might be absorbed prior to interacting with bacteria. Small intestinal bacterial overgrowth (SIBO) testing involves providing sugar for the bacteria to ferment–the gases from the fermented sugar are exhaled through your lungs and this is measured. To rule out fructose malabsorption, fructose would be the substrate you would drink. Fat malabsorption is associated with SIBO and certainly other potential health issues such as pancreatic enzyme deficiency, gall bladder stones. In SIBO, the bacteria that creep up into the small intestine from your large intestine can render your bile inactive. Bile’s job is to break fat into small particles so that it can be absorbed into the blood stream. So individuals with fat malabsorption should be evaluated for SIBO (my opinion). I would avoid macadamia butter and suggest talk to your doctor about the sensation you feel–perhaps you should see an allergist.

  45. Hi Kate,

    I’ve had GI issues for about 6 years now- at first they thought it was gastroparesis (they put me on antibiotics for that) .. but my new GI doc recently discovered I have SIBO after a positive lactulose breath test. Currently on antibiotics a second time around since my symptoms seemed to come back only after 3-4 weeks of being off the 1st round of antibiotics. I’m currently following the low FODMAP diet, any other suggestions you may have? I’m not sure if you know firsthand, but do many of your patients diagnosed with SIBO need additional rounds of antibiotics to completely cure it? I don’t want to be on antibiotics all the time, so am trying the low FODMAP diet to try and alleviate some symptoms. Thanks for all your help :)

  46. Hi!

    Thanks for all the inspiration to the low FODMAP diet. I’m writing my master thesis about this diet, and are curious about the oats for breakfast. I thought that the limit was 25 g of oats per serving. Wouldn’t it then be too much with the 1/2 cup in your breakfast ideas?

  47. I refer to this blog often but my FM son is actually intolerant to so many of these foods as well. It’s so hard to feed him:( I wish you were closer! Do you perhaps know of any RDs in the NYC area? TIA!

  48. Hi there!
    My DR. recently told me to follow the FODMAP diet for 3-4 weeks to see if my tummy troubles get better. I have been looking for food ideas as 90% of my diet up until now has been gluten & soy products. I did see here you have mentioned garlic & broccoli in a few of your recipes, but those are on my list of food to avoid. Do you have any thoughts about that?


    1. Susie–some of the earlier recipes on my blog are not low FODMAP (my blog first wasn’t about FODMAPs)–but the majority of the recipes are low FODMAP. Small amounts of broccoli (1/2 cup) serving is allowed on low FODMAP diet. Garlic infused oil is okay–but garlic itself not. Perhaps you are looking at recipes I posted before my blog (by popular demand) became FODMAP focused.

  49. I have been on a low fodmap diet since last March. I have had variations of IBS for many years, and this new diet has helped. It did cause me to lose weight, which I didn’t need. Recently, I had a rather serious fall and was hopitalized. Since I have been home and am doing well in most ways, I have lost about 7 pounds more and am beginning to look like a scarecrow. The nutritionist at Canyon Ranch recommended egg white shakes, which I have been taking, but I can usually only take one without feeling over full. I eat more now, but I still can;t eat a lot because of a hematoma in my gut. I finally saw a nutritionist at Dana Farber who told me I needed many more calories than I was getting. Among other things, she suggested almond butter, which I had tried before and found it made me nauseous. Today I tried 1 teaspoon, and I have felt sick all day. I drink almond milk all the time and have no problems. What could be in almond butter to make me sick? Any other ideas about gaining weight on fodmap?

    1. Higher calorie low FODMAP foods include: peanut butter, brown rice, ground meat for starters. Almonds do have GOS and fructans–which are FODMAPs– Almond milk may vary in the FODMAP content depending on how it is made. Hope that helps!

    1. Patty, the 1/4 cup oatmeal is based on Monash University researchers analysis of oats and their cut off levels that they have come up with to determine if a food is considered low FODMAP or ‘green lighted’ on their app. The amount of oligosaccharides in 1/2 cup dry oats would be more than the allowed ‘cut off’ amount of FODMAPs. This doesn’t mean you personally can’t tolerate 1/2 cup of dry oats–tolerance to FODMAPs vary from person to person. But on the elimination phase of the low FODMAP diet I would encourage my clients to stick to the 1/4 cup dry amount.

      1. Hi Kate,
        My 4 year old son has been very successful on a low fomdap diet as long as we stick to it…like a miracle. For any foods that had set recommended quanities (like the oatmeal), I have always served him half the amount (and then worked up from that to try to determine tolerance). Do you know what ages the amounts are intended for?

        Also, where does coconut milk fall? Does xantham gum in this (or even baked goods) create symptoms?? I was hoping to have this extra protein source for him but was concerned about a Fodmap level.

        Thank you so much!

  50. Thank You, Kate. I will try less to see if that might help me out. I have lingering symptoms as many here have. And, I eat oats everyday in pretty large amounts. I, however, have all upper digestive symptoms such as excessive belching and nausea. My gastroenterologist suggested the low fodmap diet.

    1. Patty, a few things come to mind –have you had a gastric emptying test to rule out gastroparesis–there are other dietary guidelines in addition to low FODMAP that may be helpful. And when the low FODMAP helps but not fully–I always have small intestinal bacterial overgrowth on my radar as another possible condition contributing to symptoms.

  51. Kate, the gastric emptying test is the only test that has not been done. The professionals feel that my particular symptoms do not warrant this test. I use bentyl for my symptoms and it is very effective so they say I have a spasm problem. I sometimes think they do not really know the answer and only tell us just anything to get us out of the office. It can be very frustrating. I do not have any lower bowel issues or heartburn so I guess this is a difficult case for them.

    1. Patty I totally agree with you about the doctors not really knowing the answer and only tell you anything just so you are told something. I am not impressed with my third gasterologist that I have gone to. This one says she doesn’t think diet contributes to IBS-D, what the heck? I have taken so many foods out of my diet and I beg to differ! So she said I could try this FODMAP diet if I wanted to with taking 50mg of Notriptyline. Anyway I just wanted you to know I am so frustrated also.
      Thank goodness I found this blog to get some answers to my questions about this diet. I have never been told to go to a dietician and I have told my doctors repeatedly that I feel I am not getting proper nutrition. I really feel like not going back to her after reading how helpful Kate is.

  52. I’ve just started to follow the low-FODMAP diet. A question on popped corn as a snack: since only 1/2 cob of fresh corn is allowed (about 3 1/2 Tbsp) how much plain, unsalted, no-butter popped corn can one eat (in weight)? Also: coconut milk – I see 1/2 cup is fine; what about coconut cream? Should I work with only 1/4 cup of that? I want to make my own ice-cream!

    1. Laurinda–popcorn should be lower in FODMAPs than sweet corn as it has a high starch content–or that is what I believe to be true. There are many varieties of corn–and the starch varies. Starch has longer chains of carbs–not FODMAPs–which are small chain carbs. I would think coconut cream would have less fodmaps–as the percentage of fat increases–fat can stimulate gut motility though so don’t overdo –but it is not a fodmap. I used light coconut milk (Trader Joe has a nice canned light coconut milk without additives) — I freeze it in ice cube trays and blend to make ‘ice cream’ –great with a frozen banana and some liquid coconut milk added to it.

  53. Kate, since oatmeal is a little restricted, can you tell me if brown rice and corn cereals have the same limitations? I need a lot of food and I relied on oats for quite a bit of my calories.

    1. Brown rice should be okay in large amounts– corn really depends on the type of corn it is– how about quinoa flakes? you can have a 1 cup serving….maybe blend oats, brown rice and quinoa flakes for a delicious hot cereal?

  54. That sounds great. Would that 1 cup be dry measure or cooked? I am a bodybuilder and trying to eat the large amounts of food required to sustain and grow muscle mass is tough with this condition. Do you have any other suggestions to keep my calories up?

  55. Hi Kate, any news on almond milk yet? I still use this and am wondering if it is contributing to some lingering but mild symptoms.

  56. You say that corn syrup is ok but not the solids, you say Udis white bread ok but it has corn syrup solids?? Also Peanut Butter ok, but aren’t peanuts legumes? Which are fiber?? Please help me, I’m confused;)

    1. Happy to help Tina. Not sure where you heard me say that corn syrup solids are not okay. Did I say that? Udi’s white bread is tolerated very well by my clients–it’s my expert opinion that it fits the guidelines of the low FODMAP diet at this time.(Manufacturers can change their ingredients at any time!) Peanut butter is a legume –you are correct. But the Monash U research team found it to be low in fructans and GOS–the FODMAPs found in most legumes. The low FODMAP diet is confusing which is why I strongly recommend you work with a registered dietitian to help explain the many nuances of the diet and make following the diet properly a much easier task to do. This blog is currently a free service I provide for people trying to find accurate info. It’s a labor of love -truly- and one I spend countless hours on. The intent is for it to be a supportive and encouraging place for FODMAPers to come and help each other.

  57. I thought I saw it on your blog on Nov 13th 2011 maybe it’s different now since that was 2 yrs ago, but I love that bread & would like to continue to eat it!!

    1. Oh yes, the diet has evolved much since 2011–and certainly will continue to –this is a relatively new diet concept with LOTS of nuances—we will all be learning together! I think you can eat the Udi’s sandwich bread! :)

  58. Very informative blog! I am an IBS sufferer and have been for many years now. My doctor has just recommended that I start a low FODMAP diet but I was given next to no advice on it. I have done research and eliminated many foods, and followed the diet strictly. However I am still having problems with bloating. Do any of your clients have any problems with bananas, sweet potato, oats or eggs? I have tried to eliminate these separately but I’m finding it very difficult (I need to eat something!!) all Internet sources say these are FODMAP friendly so I’m not sure what the problem is!

    1. Rebecca, some people have overlapping food sensitivities beyond FODMAPs-I would suggest you work with a dietitian that is well versed in food sensitivities. Sweet potatoes and oats do have strict cut offs on the low FODMAP so be sure you are at the 1/2 cup limit for both and that is cooked oats not dry.
      Just ripe bananas have resistant starch and although not a fodmap, resistant starch is rapidly fermentable and can lead to gas for some.

  59. Rao’s Homemade all natural premium quality
    sensitive formula marinara sauce very very good!
    As a former chef, I can cook, and like to have a very
    few products from the grocery store.While on sale, I “Stock up.”
    I am working to tame whatever problem that occurred after 3 rounds of
    Cipro for mild urinary infection. I can see, where the habit of eating any thing you want, in quantities desired within reason, the poor gut can suffer.Though I keep my weight in bounds, I was a go for it enthusiastic gourmand, garlic and onion, lots of both and loved grain and legumes.

  60. Although Bentyl is often prescribed for IBS, one should be aware that it has lactose in it. I am extremely sensitive to lactose and cannot use meds that have it in them.

      1. It is only a problem if you are lactose intolerant. I found that it would relieve my immediate distress but that it would return. If you are only mildly lactose intolerant, it probably would not bother you.

  61. I am new to the FODMAPs and am trying to stock up my kitchen to begin the elimination phase this weekend. Quick question, it says that lactose free cottage cheese is okay, but in the “lactaid” brand, which is the only one that I could find that was “lactose free”, the first ingredient is milk! Is this okay because it has a lactase enzyme in the middle of the ingredients list? Or is there a better option out there? Greatly appreciate the guidance!!

    Also, any breakfast ideas ASIDE from cold cereal? Was thinking eggs, but not sure how many days in a row that could work.

  62. Lactaid is not the only brand of lactose free milk. I have found that Wal-Mart has their own brand and Aldi has lactose free milk as well. Both are about a dollar a carton cheaper than the Lactaid brand.

  63. Thank you so much for the response! I am finding this blog and all the insight so helpful. One more questions…for the veggies I see that there is a recommended amount. Does that mean that I could make a salad with half a cup of peppers, half a cup of cucumbers, etc. if I use the limit for each veggie, or is it just ONE veggie at a time, with that maximum serving? Thank you again for the help in figuring out all these logistics. I am excited to begin, but am feeling a little overwhelmed in organizing all the info!

    1. Jaclyn, In my practice, I have found my patients can eat a moderate amount of low FODMAP veggies–about 1/3 -1/2 of their dinner plate–but tolerance to veggies can be very individual. I encourage my clients to limit the moderate FODMAP choices (i.e. broccoli/Brussel sprouts) on my checklist to the only one choice and to that cut off portion as described on the checklist.

  64. I have type 2 diabetes and a history of IBS which seems to be in remission as of now and no meds are being taken. It was suggested that I try this diet because of slow emptying of stomach and IBS history.I am insulin dependent and it seems that after injection before meal it takes 4-6 hours to see any difference in blood sugar reading. In the information I have read it seems like a lot of carbs in this diet, Is this a good diet for type 2 diabetics? I like the examples of the sample menus. I am just a little confused and hope you can clear it up.

  65. Is it OK to have fruit alone? I’ve heard that if I am to eat even
    LOW-FODMAP fruits, maybe they should be eaten alongside
    some protein and or fat? Is this necessary to reduce the negatives
    of the fruit, or is it OK to just eat the fruit alone? Say, one
    banana eaten in the afternoon as a snack, nothing else?
    No one seems to have a clear answer on this so far, so I am
    hoping you do.

    I keep wondering if this is fundamental for the FODMAP’s
    approach to work for me. Thanks so much.

    1. Hi Heather,
      Great question. I believe that fruit alone can be a problem for some patients-particularly for folks w/ rapid stomach emptying. I find a number of my clients have dumping syndrome—and eating fruit alone would not be recommended. Have you had a gastric emptying test done? If gastric emptying is normal –some individuals can tolerate eating fruit alone. It’s individual.

  66. Hi Kate,
    I haven’t started the FODMAP diet yet, as I.m not even sure if it will help.
    I was hoping for your opinion on some of my health issues.
    If you are willing to chat to me about it, I would be glad to give you my e-mail address so we don’t clog up your comment feed


    1. Jess, I can hardly keep up my clients emails. Feel free to send me a note, but I am sorry I can promise I will have time to help you….I can’t tell you how full my email gets.

  67. Thank you. I have not been able to find any definitive answer on whether
    plantains are low or high FODMAP. And the whole banana/plantain issue in regards to inulin is even more confusing because both of them contain a lot
    of inulin but bananas are claimed to be OK. Plantains have even more inulin, so I am wondering how you feel about their place in a low FODMAP diet. Thanks so much!

  68. Hi Kate,

    I wasn’t able to scroll through all the comments so I appologize if I am repeating one but are Probiotics still okay to take while on a low FODMAP diet? I have also been using 1 tsp of Bragg’s Apple Cider Vinegar daily and wonder if that should be eliminated? I already tend to follow a diet that is low in animal products and gluten but eliminating onion/garlic means I’m really going to have to step up my ‘from scratch’ game!! I appreciate the success stories from other commenters though, helps me realize there is a light at the end of the tunnel!!

    1. Lindsay, If a client is already on probiotics I do keep them on them during the elimination phase of the diet -so that I am only testing one change at a time–this helps to better identify if the diet is helping and not the addition or elimination of a probiotic. BUT if the probiotic has inulin in it–many do–I pull them off the probiotics, in most cases. Not sure about the Bragg’s –as it has particles in it that may up the fructose content. Although I haven’t seen data from Monash–US info suggests that a tablespoon of distilled apple cider vinegar per sitting should be okay on the low FODMAP diet.

  69. Good morning Kate, While at the grocery store I had help finding the polenta…I was so appreciative that I did not look close enough…the polenta is basil and garlic. I know garlic is a big no no but what about dehydrated garlic? Thanks for your help.

  70. I am taking Lotronex (1 morning, 1 evening). I have 2 questions…first, Where is the info on the elimination diet? And, should I stop taking the Lotronex? I struggle with severe IBS-D. I stay at home most of the time due to the need of the bathroom. Thank you for the wealth of information on this site!

    1. Shirley, I can’t provide advice on medication or individual care. I would recommend you work closely with your GI doctor and a registered dietitian. Glad you stopped by and if you have questions regarding the low FODMAP diet–I am happy to help you as I can.

  71. After nearly 50 years of IBS, formerly known as spastic colosis and spastic colitis, I have had many weeks of relief from the FODMAPS regimen (I do not consider it a diet!). The only time I have had similar relief was during a period on a strict low-carb diet to deal with a pre-type 2 diabetic condition. As that improved, I went back to what I thought was a healthy diet that included the worst of the FODMAPS, onion, garlic, apple, whole wheat, legumes, inulin-treated pasta, etc. Having to restrict wheat due to an acquired food sensitivity helped, but the last year of incorporating high-fiber foods like legumes and all the items from the cruciferous family has been one of the worst ever. I have found a few items to help my diet which limits more than just high FODMAPS carbs. I worry a bit when I find something like Reese’s hot pepper jelly (no HFCS, just sugar) and red peppers and pectin. Isn’t pectin in general from apples? Just a teaspoon or two is a nice relish, but with all the hidden additives, I hope this isn’t one!
    I so appreciate your efforts in this blog that I wonder if a donation to you or a favorite charity would be appropriate. Thanks again for your generous efforts and support.

    1. Hi Carol, Pectin is a longer chain carbohydrate–polysaccharide–NOT a FODMAP, which are small carbohydrates. BUT..it is rapidly fermentable so can contribute to gas. A small amount of hot pepper jelly should be okay though. It’s when we eat multiple foods at the same meal with these additives when they are most likely contribute to troubling gas.

  72. This is an outstanding website and blog. Thank you so much. I am just getting started on the low-FODMAP diet and am also vegetarian (not vegan), so I am obviously going to need some professional guidance. However, I’m wondering if Food Should Taste Good multigrain tortilla chips are low FODMAP. I find that I am very hungry on this diet right now, and craving wheat and carbs (it has only been two days). I’m trying to figure out some safe foods to eat between now and when I can see an RD. Best, Lindsey

    1. Lindsey, the key is to plan out some meals and snacks so you are ahead of the hunger curve. I think the Food Should Taste Good Multigrain tortillas look good. Flax seed hasn’t been tested on its own–only in a mixture w/ sunflower seeds and almonds–so I would not eat the bag of chips! Try to limit to the portion size on the label. I think the problem w/ tortilla chips is that they are somewhat addicting–and it’s easy to eat 1/2 the bag….OR maybe that’s just me :)

      1. No, it’s not just you! Those chips truly *are* addicting, and I have never paid attention to serving size! Shame on me! Thanks so much for your quick response.

        Do most of your clients stay on their probiotics while doing the FODMAP diet? This will be my last question — unless I come in for a consultation (I just saw that you practice in Boston)…


  73. Lindsey, If my clients are on a probiotic when they come to see me–most often I will keep them on it and simply change the diet. It’s important not to change too many things at the same time as you won’t know what change is helping you!
    I might take a person off a probiotic if it contains inulin (often listed as chicory root) or FOS–two FODMAP sources.

  74. Hello, I just came across your website on FODMAPS, and want to thatnk you for all the informatioin you have provided. I have been diagnosed with Gastroparesis, and was wondering if you had a sample menu for meals (breakfast, snacks, lunch and dinners?) I know this can be difficult in some cases, as each person is different, but I can tolerate most things, but still learing. Any information you can provide would be greatly appreciated. Thank you, Josette.

    1. Hi Jennifer. Not sure that flax milk has been tested. Hard to know. Many seeds and nuts do have water-soluble oligosaccharides–GOS and fructans–and these can leach into water soluble products such as milk. Would perhaps try to flax milk as a challenge food/beverage source rather than using in elimination phase and check tolerance.

  75. I have been suffering with Fibromyalgia and IBS symptoms for 5+ years now and have had little relief. My Doctors have not been to helpful other than telling me to keep a diary but nothing specific on how to eat. Most of what I have figured out so far has been simply by paying attention to my body and symptoms. I was finally recommended to a Dietician and was able to see her this week. She introduced this new (new to me) FODMAP diet. I will be starting tomorrow and pray that this works!!! I just wanted to say thank you because out of all the internet research I have done on what I need to eat on this crazy diet your information and print outs have been the best. Thank you! (Crossing my fingers that this helps many of my symptoms) P.S I am a Vegetarian so if anyone has recommendations on meals I would appreciate it! Also I can not find any information on Almond and Hemp Milk and if it is OK to Drink, I buy unsweetened with no Carrageenan

  76. I see where nuts, such as almonds, are supposed to be limited. I have been using almond milk for several years, and have not had any problems that I can attribute to the almond milk. Could it be that it is causing problems and I am “blaming” the wrong foods? I generally use it on my (GF) cereal in the morning, and I mix my Rx probiotic with almond milk, plus a little stevia and flavoring. I also use it for protein shakes in the afternoon. (plus a banana & plain egg white protein powder)

    1. It’s hard to know for sure with almond milk. Different brands might have different amount of FODMAPs. But, I do recommend avoiding it while on the elimination phase. It’s not unusual for my clients to ‘blame’ the wrong foods for their tummy trouble. And almond milk has been a culprit for quite a few of my clients!!

  77. Keeping up with your blog is becoming a fun weekly habit! Incredible. So far, the FODMAP diet is working really well for me, with a few hiccups. I’m aware that oats are supposed to be low FODMAP, but after 3 days of trying to introduce them into my yoghurt compote (2/3 dessert spoons – no more than that), I’m really suffering. Bloating and all the other embarrassing symptoms that go with it. And cramps. I can’t manage wheat, barley or rye either. But then I tested negative for coeliacs a few years ago (transglutaminase). What’s going on???

    1. I would ensure that you were properly screened for celiac. tTG is only one test..and remember that you can develop celiac disease at any age… So if you were negative 3 years ago–that doesn’t mean you haven’t developed it since. tTG-IgA is a great screening lab–but it should ALWAYS be accompanied by a quantitative IgA —as some individuals w/ celiac disease are deficient in IgA and then the test could be false negative. Another good screening celiac lab test in those IgA deficient folks would be DGP-IgG.
      When adding oats to your diet–also remember that the FODMAP cut off is only 1/4 cup dry or 1/2 cup cooked. Some patients try to large a portion and that causes symptoms.

  78. Hi Kate, I’m curious to know how you feel about the mixed SCD + FODMAP approach for SIBO – I was recently diagnosed and am finding it challenging to eat! I eat a majority vegetarian diet with a small amount of salmon and hallibut. I’m just about egg’d out and don’t want to add too much almond flour too soon, but I’m left feeling so hungry! Also not certain about the honey aspect. Obviously not going to eat by the spoonful, but is a 1/4c in a loaf of almond bread going to affect the FODMAP level too much? Thank you so much – your blog is such a great source of info. Appreciate You!

    1. Victoria, I am NOT a fan of the SCD for the majority of my patients. There is evidence that eliminating sugar and starches can reduce production of the digestive enzymes that allow your body to digest those nutrients–setting patients up for potential long term digestive issues–and MOST of my digestive health clients digest most starches and sugar (reasonable portions) without a problem. The diet needs to be tailored to the individual–I do have some patients that need to incorporate some of the SCD principles–but NOT the majority.

  79. Hi Kate,
    I have discovered through the elimination diet that I am highly sensitive to fructose and fructans. I have two questions:
    1. Are tomatoes usually a trigger for fructose malabsorbers? I made my own tomato sauce with 1 Hunt’s 1lb can of whole-peeled tomatoes (only other ingredients were salt, calcium chloride, and citric acid) (including the juice from the can), two fresh vine tomatoes, fresh parsley, 2 bay leaves, salt and pepper, 1 tsp of sugar, oregano, EVOO and < 1/4 cup of the green part of scallions. After eating that last night (along w/ fodmap friendly homemade meatballs and Ancient Harvest GF pasta), I had terrible stomach distress this morning and most of today. I know tomato paste is a trigger, but could homemade tomato sauce be as well?
    2. You list beer and wine as low FODMAP. What if the beer contains wheat or honey? Would these still be safe? Also, what white wines do you recommend as low-fructose?

  80. Hi Kate. Has psyllium husk powder been tested for fodmap content? The Monash App lists “rice flakes with psyllium” as red, but not sure if this is d/t the psyllium or other ingredients in the rice flakes… Thank you for your blog!

  81. Hi! Wondering if you have seen some people react differently to Brown Rice products vs. White Rice? my 8yo son is one week into the elimination phase. Doing FANTASTIC! we did find that he can eat Rice Crispies with Lactaid milk fine – but he had the Erewhon Crispy Brown Rice tonight and had bad stomach pain. He also had some mild discomfort when we tried a Brown Rice Pasta. I was thinking Brown Rice or White rice didn’t matter? Is it possible that it could for him?

  82. Hi Kate- My almost 12-yr-old son with suspected abdominal migraine has been put on FODMAP elimination plus gluten free and dairy free by his pediatric GI doc. His attacks are getting longer (we are currently on day 33) and he is never without nausea and occasional dry heaves (but no vomiting and he is eating normally). Here are my questions:

    1. I am having trouble feeding him enough – (he’s 5’3″, 120 pounds and has grown an inch in the last two months!) without making him constipated with all the rice products. Of course, his preferred foods are all limited in quantity per meal/snack, so that doesn’t leave too many things to fill him up.

    2. For elimination phase, how long between meals or snack in order to have a limited quantity food. For example, if he were to have berries with breakfast, how soon could he have berries again (or another limited food)?

    3. On your dessert-type recipes, how many cookies would be allowed per meal? We are attending a birthday party tonight and I am bringing all my son’s food and snacks.

    4. Is Tylenol okay for headaches during elimination phase?

    Thank you for any help you can give me, your website has already been very helpful.

  83. Hi Kate! Thank you so much for your blog and everything you do. I bought the 21 Day Challenge Diet Cookbook the other day, and I am about to start the diet this upcoming Wednesday. After a lifetime of stomach problems, I am praying this works! My GI Dietician gave me a sheet that says no yogurt, but I am wondering if plain Greek yogurt (without all the added sugars) is still a low FODMAP? Also, are there any brands you would or would not recommend? Thanks!

    1. Hi Morgan–Greek yogurt such as plain Fage or Chobani has less lactose than most traditional yogurt. That being said, tolerance to lactose is variable. If starting the elimination phase, I might opt to use lactose free yogurt initially–and then trial the Greek style advised in the 21 Day Tummy–to assess your tolerance. I have found many can enjoy the Greek style yogurt in a 4-6 ounce portion–but try the lactose free style yogurt initially.

  84. Hi Kate,

    I had a question about oatmeal. I’ve read throughout your blog that it’s important to eat no more than 1/4 cup dry. Other times you’ve mentioned not to eat more than 1/2 cup cooked. When I make oatmeal, I start with 1/4 cup dry and it definitely makes more than 1/2 cup cooked. If I can eat 1/4 cup dry, why would that amount once cooked be a problem? Oatmeal is my go-to breakfast so would really appreciate your help with this.



  85. Apologies! Made my oatmeal this morning, and for the first time, actually measured how much a 1/4 dry cooks to. Lo and behold, it was 1/2 cup! So sorry for my earlier question! I didn’t realize how much food a 1/2 cup actually is. It seemed like so much more in the bowl. So I’m pleased that we FODMAPers can actually eat that much oatmeal for breakfast.

    Thank you for a wonderful blog…


  86. Hi Kate,
    I would like to ask more about oats. I have been struggling with finding out what I can eat, and have been on a restricted diet for coming up to 2 years now. When I first started, I thought that a typical serving (~40g/half a cup uncooked) of porridge oats was ok, but have now just seen that only half of this is allowed. Is this correct? I currently 40g uncooked (which I then cook) of oats for breakfast, and often for lunch too with other things if I am feeling bloated. At first porridge was my ‘go-to’ food for when I was stuck for what to have, but I now sometimes get bloated after, so it seems like the 40g might be too much for me.
    So I am now stuck for breakfast! Would I be able to have 1/4 cup porridge and also cornflakes at the same time, or would this be too much?
    Thanks for all your help!

  87. Hi- I am investigating a low fodmap diet for my husband who has bad reflux, and trying to combine this with lowering carbs generally as he needs to lose some pounds as well.
    Can you tell me where flax seed and flax seed meal are in the fodmap scale please? There are some recipes for flax seed bread etc which would be really helpful for him to make the transition to a better diet, but I ‘d like to know if they are fodmap healthy too. http://lowcarbdiets.about.com/od/breads/r/flaxbasicfoc.htm
    Thanks :-)

    1. Elizabeth, Flax seed has only been tested in a mixture–linseed, sunflower seed and almond mix. From what I hear, Monash has recently tested it alone–and will release the info soon.

  88. I have just been put on the low-FODMAP diet. My birthday is next week. Do you have any suggestions for a suitable substitute for a birthday cake? It doesn’t have to be a cake, as I haven’t found anything gluten-free that I like the texture of, but I would appreciate some ideas for celebrating with my family and friends. Also, when ordering deli sliced meats, is it necessary to avoid honey-roasted ham or turkey?

    1. Darlene, I would avoid honey flavored cold cuts–it likely isn’t necessary–but I like to avoid all potential FODMAPs during the elimination phase to see the true benefit of modifying FODMAPs in the diet. I have a gazillion recipe ideas on my blog–perhaps give one of my dessert recipes a try :)

  89. What do you think about Kombucha tea- I have some homemade booch with cinnamon, ginger in my fridge and another batch brewing. I don’t want it to go to waste! Thank you so much.

  90. Hi, I just wanted to say how informative I have found this, reading through it has straightened out a few queries I had. I have had IBS for many years, although it has got a lot worse lately, I also suffer from recurring bouts of Gastritis. My doctor suggested a low FODMAP diet fairly recently and it has helped amazingly. I don’t find it that difficult, you just have to accept that you can’t eat or drink some things – even if you like them! Food is a fuel at the end of the day, if you get that into your head and just eat to live instead of live to eat its fine. I find I can still have a fairly varied diet and I don’t find lactose free food or gluten free food a problem (other than the cost!!) If we are going to family or friends I just make sure I carry a gluten free roll with me in case the offer of a sandwich comes up! And I drink black coffee or tea, or water, if necessary. I find I can have small amounts of most things (other than onion and garlic!) and I am fairly ok. My IBS was so debilitating and getting me down an awful lot that I am prepared to sacrifice any food, if necessary, to feel half human!
    Thank you for your informative website.

  91. I have a question about porridge made with oats. I usually make this with half a mug of dried oats and one mug water (and then add and mix in banana and blueberries after it’s cooked). Is this in accordance with the 1/2 a cup cooked advice for oats? I.e. only if I was eating them uncooked would I need to have only 1/4 of a cup? Also, is that it in terms of oat intake for the day, or just for that meal? One final question – there’s a brand of UK oatcake with cheese included in the ingredients (though it displays Milk as the allergy advice) – are these likely to be ok? Thanks.

    1. Bob, the cut off for oats is 1/4 cup dry oats or 1/2 cup cooked. Not sure what you have in your mug–but measure 1/4 cup dry to start. You can eat multiple times int he day–this is a one meal limit.
      Likely the oatcake with cheese would be okay–but I would have to read the ingredients.
      As for fruit in your oats, try to limit to 1 serving of fruit per meal–either a whole banana or blueberries OR 1/2 a banana and small serving of blueberries.

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