FODMAPs Friendly Living!
FODMAP-friendly Menu and Snack Ideas
A few menu and snack ideas to satisfy you and your sensitive belly.
FODMAP friendly Breakfast
- Oatmeal topped with strawberries and blueberries (about ¾ cup total) and 2 TB. sliced almonds
- Udi’s white bread toasted with thin layer peanut butter (Smucker’s/Teddie brands) topped with ½ sliced ripe banana
- Erewhon Corn Flakes or Crispy Brown Rice cereal with Lactaid or rice milk and ½ sliced ripe banana and 1 TB. sliced almonds or pumpkin seeds
- EnvironKidz Gorilla Munch with lactaid or rice milk and ½-¾ cup blueberries
- Banana pancakes: Namaste waffle and pancake mix or Bisquick gluten free pancake and baking mix prepared with fodmap friendly ingredients and add ½ ripe banana, 1 TB. almonds or walnuts and bake as directed. Drizzle of maple syrup
- Green Valley yogurt-read ingredients avoid if with honey (or other lactose free yogurt) topped 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 lactaid milk and ½ grapefruit
FODMAP friendly Lunch and Dinner Suggestions
- “Rice Bowl”: scoop of brown rice, layered next with chopped Boston lettuce, cherry tomatoes, and green onion (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 and fresh dill, served in Bibb lettuce leaves and a side of Baked Kettle potato chips (not the whole bag!)
- Grilled Cheddar, Ham and tomato sandwich (use Udi’s White bread or other fodmaps friendly bread choice)
- Tostada Pizza-Cook 1 lb. ground chicken with 1 TB. chili powder (choose chili powder without onion), 1 tsp. cumin, 1 tsp. paprika and ½ tsp. salt in non-stick skillet. Add ½ cup of water and simmer until cooked through and no longer pink. Top Tostada shell with 2 heaping Tablespoons of meat mixture. Top with sprinkle of grated cheddar cheese. Bake until cheese melts.
- Stuffed Baked Potato: Scoop out hot potato filling and mix with 1 TB. Lactaid milk and 2 tsp. 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 lemon juice 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 and olive oil and roasted chicken or grilled fish.
FODMAP friendly Snacks!
- Glutino pretzels and cheddar cheese
- Rice cake with peanut butter and ½ ripe banana sliced and topped with few sliced almonds
- Rice crackers and Swiss cheese slices
- Lactose free yogurt (Green Valley) with blueberries and 1 TB. almond slices
- ½ sandwich with Udi’s white bread filled with sliced chicken, Bibb lettuce and tomato slice
- Celery stick filled with peanut butter (just one)
- Lundberg Rice Chips (sea salt)
- Schar Cheese bits
- Schar table crackers with slice of cheddar and 18 grapes
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-2011 Kate Scarlata, RD www.katescarlata.com
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!
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!
Here’s another low FODMAP multivitamin: http://dietarysupplements.nlm.nih.gov/dietary/detail.jsp?fulltext=&contain=16006005&name=Pure+Encapsulations+Multi+-+T%2FD&pageD=brand#fact
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!
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.
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?
Thanks
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.
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.
Jessica
Chile powder often comes as a blend so some do have garlic in it. You can order some garlic free varieties online from http://www.mexgrocer.com/catagories-spices—herbs-ground.html Just call first and ask specifically about the brand you are interested in–they have chili powders without garlic.
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.
Awesome….thanks for sharing Samantha!!
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?
Thanks!
Hellman’s does not appear to have dried onion!
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?
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.
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…
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.
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
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.
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.
Thanks
Shirley
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.
trader joe’s pb that has only dry roasted peanuts should be ok, right?
Thanks so much very helpful!
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.
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.
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!
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.
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!
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.
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.
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.
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
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.
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
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!!!!!!!!!
I live in CT as well. Could you let me know the dietician you worked with as I am looking for one.
Thank you!
It was Mary Noon, RD from Hartford Hospital.
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.
Confused…
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!
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!
Yes, always best to play it safe during elimination phase and then test ‘the waters’ when you are on the re-challenge phase of the diet.
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.
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!
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.
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?
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.
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.
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!!
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.
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
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.
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?
Nuts do have some FODMAPs so keeping to appropriate limits is key. A handful of the acceptable nuts on the check list are fine. See my checklist for info. http://blog.katescarlata.com/fodmaps-basics/fodmaps-checklist/ Please note: Cashews and pistachios are not allowed on the low FODMAP diet.
Hi I was just wondering were does avacado fall in the low fodmaps diet?
Avocado is a source of polyols so limit to just 1/4 of the avocado to be within the low FODMAP diet guidelines.
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?
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!!
Thanks for the quick response Kate! This definitely helps!
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.
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!
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!
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!
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!
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!
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.
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.
Kindly,
Rosemarie
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.
Best,
Kate
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!
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!
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!
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.
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!
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.
I clicked to see the menu ideas on http://blog.katescarlata.com/wp-content/uploads/2011/05/FODMAP-friendly-Menu-ideas-june.pdf , but there are no foods listed.. just a bare bones outline. Are the menu ideas listed in a different font or just missing? LOL
Perhaps your computer doesn’t read the fonts?
It was Mary Noon, RD out of Hartford Hospital.
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?
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.
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.
Would that hold true if the garlic was a whole clove form of garlic? Sorry, should have specified that earlier.
Yes-the fructans from the whole garlic can leach out into the brine and then into the pickles.
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!
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!
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?
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.
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?
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.
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
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.
[...] I needed a new gluten-free cereal to accompany almonds in my daily dose of trail mix. This 100% whole grain brown rice cereal came recommended. [...]
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!
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.
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.
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)
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?
[...] Kate Scarlata’s Low FODMAP Shopping List Kate Scarlata’s Low FODMAP Menu & Snack Ideas [...]
I am looking into FODMAP on recommendation of my gastro dr. One question, why no honey? I get local honey and it helps my allergies SO much. Thanks
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.
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.
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?
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/
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.