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

164 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!

  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.

  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?

    Thanks

    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.
    Jessica

    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?

    Thanks!

  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.

    Thanks
    Shirley

    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.

  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.

    Confused…

    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.
    Kindly,
    Rosemarie

    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.

      Best,
      Kate

  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.

  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.

    Thanks!

  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?

    Thanks!

    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.

  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
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