Love this! I’m working w/ a client now and have her following a FODMAPs diet. She’s doing great, but has some problems when she’s eating out and can’t find anything FODMAP friendly. Any suggestions for FODMAPS friendly snacks she can carry around with her?
Sure–great FODMAPs friendly snacks: rice cakes with 1 tb. peanut butter or
Blue Diamond pecan thins with cheddar cheese slices, Green valley yogurt with homemade granola (made with oats, maple syrup, oatbran as primary ingredients) My favorite snack: rice cake, spread with natural p. butter, 1/2 ripe banana sliced, and 1 tb. sliced almonds. Many of the granola or bars to go are not fodmap friendly. When eating out-simple grilled chicken, baked potato, simple salad with oil and fresh lemon and for many people- small amounts of wheat okay so even a small pita pocket with lettuce, tomato, turkey can be tolerated just not on big roll!
Thanks so much for all your suggestions! The rice cake w/ nut butter and banana sounds like a good one. I agree, so many of the bars are not FODMAP friendly
Thank you so much for your work with low fodmaps. I am just starting this diet and feeling very overwhelmed but I think I have found a treasure on your site!
Stay tuned as I am now in Australia learning more on the latest on FODMAPs and will be ready to share and update the FODMAPs info via the blog very soon!
I need to gain weight while following the FODMAP diet. I try to eat several small meals a day but still it’s really hard to gain weight with IBS-D. I know my triggers and try to eat well balanced meals. I cannot have Boost, Ensure or any other of those supplements without my stomach going crazy. Any suggestions?
Thank-you
I would be sure that celiac disease and small intestinal bacterial overgrowth have been ruled out which may be a contributing factors to weight loss. Of course, my advice here does not replace the importance of addressing your health with your doctor and other health professionals to consider other causes. I find that my clients do well gaining weight when they include small amounts of fat, protein and fodmap friendly carbs every time they eat–so for instance not only snacking on fruit or crackers –have rice crackers, cheddar cheese and carrots or peanut butter on a a rice cake with 1/2 a banana. Including small amounts of healthy fats adds to the calorie load without impacting FODMAP intake. Many of the over the counter high calorie products appear to have hidden FODMAPs and often can contribute to diarrhea–seen frequently when used in tube feedings–they would not be my first choice.
What if you can’t eat any of those cheeses? I am lactose intolerant and they ALL bother me. Also, I can’t eat chicken unless it’s a cutlet, as something roasted is quite oily. Can’t have nut butters as they bother me as well. Oil is my enemy, among other food items like olives, green beans and brocccoli. Even too much of a sweet potato. Seems like my options are EXTREMELY limited. Any thoughts?
Sounds like you may have more than lactose intolerance as the cheeses listed are very low lactose. Some people have issues with the protein in dairy which is beyond the low FODMAP diet.
They say IBS and migraines are related and cheese such as cheddar is a trigger for migraines. The older I get the more things I cannot eat. Pretty soon I will only be able to drink water.
Hi Kate, Thanks for having such a great site with so much helpful information! I’m wondering if you have any “grab n’ go” snack ideas and/or frozen meal ideas. One snack idea was sweet potato chips…There just never seems to be the luxury of time to cook what is needed…Having some “on the run” snack and lunch/dinner ideas will help fill in the gaps for when cooking isn’t an option. Please feel free to give a private response if you are concerned about writing recommendations that may be misconstrued as product endorsements. Thanks again! Your help is greatly appreciated…:) Sincerely, Karen
Hi Karen-
Glad you find the site helpful. For grab and go items, I would recommend rice cakes with peanut butter-put two together for easy packing, rice crackers and a cheese stick, a banana and a handful of almonds, tortilla chips or gluttino pretzels. Or keep some oatmeal packets and add hot water on the run. Green Valley makes a nice lactose free yogurt to grab and go. I haven’t found a nutritious low FODMAP granola bar, yet! I have not had much time to scan the frozen food aisle but I have looked at some items. Whole foods gluten free pie crusts are low fodmaps so can be filled with eggs, cheese, lactose free milk and spinach for a quiche (freeze leftovers for a quick meal when you don’t have time to cook), the Udi’s pizza crusts are easy to use to whip up a pizza, and we love Trader Joe’s frozen brown rice that steams up in 3 minutes in the microwave and can be easily cooked up into an Asian fried rice. Hope that helps a bit.
This is a very handy shopping list! A few questions… 1. Are the following foods FODMAP friendly: stevia, jicima, kale, and collards? 2. Why is margarine (like smart balance) not FODMAP friendly? I know it has soybean oil in it, but tofu (made from soy) IS FODMAP friendly. It also has whey protein from milk, but not the lactose. 3. What other ingredients do you look for on labels besides lactose, fructose (HFCS), wheat (semolina, flour, spelt, couscous, durum, farina, kamut), barley, rye, sorbitol, manitol, maltitol, xylitol, and isomalt to avoid a high FODMAP food? TIA!
Great questions Jen! Not sure that jicama, kale and collards have been tested but doubt kale and collards with be low in FODMAPs. Stevia should be okay. I don’t recommend margarine in general–processed…but I am sure some brands would be fine. Soybean oil is not a problem…FODMAPs are carbs not fats and oils are 100% fat. Other ingredients…this is a loaded question but I can give you a few more..onions, garlic, fruit juice, inulin, FOS, chicory root, soy flour, bean flours… And 1 serving of fruit per meal as there is likely an amount of fructose that individuals can handle at one time –even if in even ratio with glucose, the concept of “fructose load” same for sugar-y foods too–limit portion as sucrose is a source of fructose too.
Fruit servings range a bit but here are a few examples of what constitute a fruit serving: 1 small banana, 1 cup berries, 1 orange, 2 kiwifruit and 15 grapes. Meat in its pure form does not contain any FODMAPs but for general health a serving around the size of a deck of cards or slightly larger would be reasonable. Vegetables are generally low in carbohydrates so can be consumed as tolerated-as long as low in FODMAPs and as long as there is not a portion restriction based on the low FODMAP diet guidelines such as for celery which should be limited to 1 stalk per sitting. Hope that helps!
Mayonnaise is generally allowed and I could not find the ingredients for the coconut spread on the Earth Balance website….BUT if its mostly coconut oil then it should be low.
Corn and brown rice tortillas are allowed generally speaking as long as they do not contain other FODMAP ingredients. Spelt varies in FODMAPs so it is a trial and error in the US.
I am confused about the reasoning behind the types of cheeses allowed. I understand that aged cheeses will have the lactose removed, but mozarella seems to be a fresh cheese. I LOVE cheese and would like to start eating it again, but I want to be careful. Can you help?
Chris- When cheese is made from milk it is divided into curds and whey. The liquid part whey has most of the lactose. So “wetter” cheeses like ricotta and cottage cheese have more lactose. The curds are mostly protein and lower lactose. The amount of lactose in firm cheeses is marginal. Even feta is low enough in lactose to be considered low in FODMAPs. If you find the allowed cheeses bother you–it could be the fat content or a dairy intolerance but likely not a FODMAP issue.
Kate,
There are whey protein powders that are also lactose free would you consider that acceptable? of course, stripped aways from other sugars and carbs….
Also, another good protein powder is egg protein but it costs more than whey…
Fadi, Most individuals can get plenty of protein for their weight lifting needs without purchasing protein powders. The less ‘product’ you consume the less likely you will get FODMAPs masked in the ingredients in these products. There are some products that are suitable on the low FODMAP diet if made with whey protein isolate…but again, I truly don’t see the need for these products for 99% of people.
I have small intestinal bacterial overgrowth, which has led to IBS-C. Is the FODMAPs diet an appropriate way to combat this condition? I am seeing a naturopathic doctor and she prescribed me some herbs to fight the bacteria(berberine and thyme oil). She also recommended I go on the Specific Carbohydrate Diet, but this diet seems very restrictive and difficult to follow. Do you have any advice? FODMAPs or SCD? Or a combination of the two?
Thanks!
-Naomi
Hi Naomi-That is a great question! The low FODMAP diet has not been studied specifically to combat SIBO but certainly has been a concept that has been speculated about in potentially treating SIBO. The SCD diet and the low FODMAP diet are based on the same theory in many ways–and that is that malabsorbed sugars feed bacteria. But the 2 diets differ in the types and amounts restricted. The SCD does not take in account the whole concept of fructose malabsorption that is better understood today. It would be irresponsible to provide medical advice without understanding your full medical history. I would advise you visit with a dietitian well-versed in gastrointestinal health and the low FODMAP diet and the SCD and to create a viable action plan for you. If interested, check out my colleague, Patsy Catsos’ site to find a dietitian–>http://www.IBSfree.net for the dietitian registry of FODMAP-knowledgeable dietitians.
I have SIBO w/IBS-C symptoms and have tried all the diets, including SCD and now my second week of FODMAP diet. I have found that a combo FODMAP/Paleo/SCD is working. I’ll try to add some more veggies soon, but for now the strict diet is working.
Not sure flaxseed has been tested yet. I have seen some of my clients do very well with flax and others it causes gas, so not sure. Chia appears to be low in FODMAP and my clients seem to tolerate well.
Hi Naomi,
These 2 protein powders seem low in FODMAPs–Nutribiotic vanilla rice protein and
Bluebonnet Whey Protein Isolate original flavor. Yes, coconut milk is considered low in FODMAPs (previous info had listed it as high FODMAP). Hope the diet is helping you feel better.
There are a few good protein powders available at the moment. I have just started using SunWarrior protein powder, ingredients seem to be all low fodmap friendly and its vegan and raw. I found it easily enough at the healthfood shop in metro Adelaide. Hopefully it does the trick!
Just checked the packet, the Sun Warrior powder ingredients as follows:
99%Brown Rice (Bio-Fermented raw sprouted whole grain brown rice)
less than 1% of the following:
Stevia, Xanthan gum, natural vanilla flavour, pectin.
So far I havent had any trouble. I blend it up with some home-made almond milk, banana or blueberries. I suffer pretty badly with abdominal pain (gas related) and general bloating and so far so good. Hope this helps.
Well, Ive just got back from the doctor and been told i need to try a low fodmap diet. my usual diet is a chopped up apple, yogurt, dried fruit and soy milk for breakfast, salad with chickpeas for lunch, afternoon tea is usually tofu smoothie and dinner my partner and I usually have something like vegetarian nachos or lentil burgers. this is going to be such a big change for me. so relieved to hear i can still eat bananas and peanut butter. it is going to be so hard cutting out soy milk, i drink more than a cup a day in my teas.
Hopefully you can visit with a knowledgable dietitian to help your sort out the diet. Tofu is low in FODMAP so you can still do that! Try almond milk instead of soy milk in your teas. If you are in the US, try green valley lactose free yogurt and add blueberries and nuts instead of apples and dried fruit. I have a number of recipes on this blog so hopefully you find a few low FODMAP recipes that interest you.
Thank you so much! I am in little old New Zealand but I’m sure there are lots of good alternatives. Im a poor young student so a dietitian isn’t an option as they are very expensive in N.Z. Lots of different sites are saying different things. Is broccoli ok? I eat that a lot. Also, potato is ok so are potato fries ok? thank you so much for support.
Soy milk can go either way. Depends on the way it is processed–if made with whole soybeans it tends to be high in FODMAPs but if it is simply made with soy protein or isolated soy protein it tends to be low in FODMAPs. In the UK and Aussie- So Good Soy milk is low in FODMAPs but Vitasoy is high in FODMAPs. Not sure about US brands…hopefully we can get some tested this year.
I found a protein powder called Biochem, and the ingredients are: whey protein isolate,stevia extract, natural vanilla flavor, organic evaporated cane juice, xanthan gum, and maltodextrin lecitin. Any idea if this works for a low fodmap diet?
Not sure my original reply was posted to your question. From the appearance of the label it looks like it is a low FODMAP product but I suggest limiting products when possible and stick with whole, natural food when possible. Certain ingredients may have FODMAPs –they haven’t all been tested–so hard to know for sure. When selecting low FODMAP products–it often is a best educated guess– unless products are tested–we can’t know for sure if they are low FODMAP. Not to scare you off from indulging in food products, many of my clients tolerate certain GF breads, pasta, crackers and cookies–but manufacturers use different variations of ingredients.
On your list you have Yogurt/kefir and Lifeway Kefir. Does that mean that all Lifeway Kefir is OK to eat, what about the lactose as it is made from milk? I think Lifeway may make a lactose free variety, but I can’t find it anywhere. Some website say Spelt is OK. I bought Spelt flour to bake, but you say it is not OK. What about chocolate? I love chocolate, and if there is no lactose and no sweeteners ending in ol and no inulin, then why not? I also like a glass of wine
- can I drink any wine, red or white, or vodka or any other alcohol?
Great questions Helen! I believe the Lifeway brand kefir (not Helios) is FODMAP friendly-low in lactose and ok if made with acceptable fruit. Always check labels and ingredients as manufacturers change produce info. The helios brand made by the same company has inulin I believe. Spelt tolerance varies–I generally don’t allow initially–but that is just my opinion. Not sure chocolate has been tested–have seen and heard mixed things. Most of my clients tolerate it in small amounts. It’s best you address your individual questions to your dietitian and/or doctor prior to making diet changes–and regarding appropriateness of alcohol.
[...] check out this article at Today’s Dietitian. How about a grocery list of Low FODMAP foods? Check out the list complied by Kate Scarlata, RD. I also have some printed handouts, so give me a shout out if you are [...]
Hi Kate,
I have been advised to give the low FODMAP diet a go, I am currently compiling a shopping list/trying to plan what i will eat. The listr you provide is great – thanks for that!
I do want to ask if i can drink Tea though? i’m English and I drink a few cups a day! I would usually have Tetlys tea bags, if i brewed these in tap water and used lactose free milk (no sugar) would that be ok?
I also have a very sweet tooth…are you able to eat chocolate or is that off limits!?
Many Thanks.
Your website is a godsend! Thank you so much for it. I have terrible bloating problems after most meals so I look 9 months pregnant and feel weak and dizzy all day (no diarrhea or constipation or abdominal pain). My gastroenterologist printed out a version of the Fodmaps diet and told me to follow it. All that is listed as OK to eat are certain fruits, veggies, grains, substitutes for milk, OK cheeses, and sweeteners. The list also says which foods to eliminate altogether. I am assuming that protein foods are not listed because they are carb free, so one can eat them in unlimited amounts? Is that so?
I have not been eating any of the taboo foods, yet will still bloat from the allowed foods. Is it a matter of amount? For example, for dinner I had a very large portion of steamed green beans with lots of butter and a pork chop sauteed in olive oil with a some cayenne pepper on it. I bloated terribly. I don’t understand it, except that perhaps the portion of green beans was too large, so there was too much Fodmaps present. So, does that mean that even low Fodmaps food need to be limited in quantity? For lunch, I had a large salad the other day with only low Fodmaps foods in it (spinach, tomatoes, 1/2 orange, handful of walnuts, 1 oz blue cheese, 2 hard boiled eggs, cuke, olive oil, plain rice vinegar), and I bloated terribly. Once again, is it the amount of low Fodmaps foods that is the culprit in my bloating? For example, can I eat a cup or two of quinoa without consequence or should I limit amount?
Also, is balsamic vinegar low Fodmaps?
Finally, is there a website that will tell me how much of the fermentable saccharides are in each of the low Fodmaps foods, so I can begin to calculate how much to eat of any one of them at any one time?
Esther….all great questions. The Aussie researchers are currently working on a composition booklet due {hopefully} this summer…we all await the arrival of this great resource! Large portions can present a problem as you will potentially over consume the FODMAP limit of (0.5 gms/sitting). I would suggest you be evaluated for small intestinal bacterial overgrowth which can present with your range of symptoms–this is a breath test…
I forgot to ask you if you know whether regular molasses, blackstrap molasses, papaya, canned corn, tofu, cooked barley, eggplant, green peas, artichoke, sweet potatoes, wine, or beer are in the low or high Fodmaps group? Thank you so much.
US data has molasses as excess in fructose so not allowed. Last time I checked Monash U had not tested it. One slice papaya should be okay. 1/2 cup canned corn is OK. Tofu is low in FODMAPs due to processing of it. Barley is a source of FODMAPs–so not okay. Okay on eggplant. 1/3 cup of green peas. NO on artichoke. 1/2 cup sweet potatoes okay. Wine and beer should be consumed with caution as it is a gastric irritant. A glass of dry white or red wine likely best choice.
Beth: Eggs okay. I believe balsamic is fine….not sure that it has been tested…it does have some sugar in it. For some reason, it bothers me…not sure why. Many of my clients enjoy it without a problem.
What is your best educated guess as to whether either muenster cheese or blue cheese are low fodmaps foods?
You said that I should limit the amount of foodmaps at one sitting to .5 grams. So, what does that mean is the amount to which I should limit low fodmaps foods at one sitting, like green beans or spinach or quinoa or oatmeal or lactose free milk?
Esther-when I am referring to the 0.5gm amount that is not the food amount but the amount of FODMAPs in the food. That was provided just to give you a reference point. Cheese, unless really ‘wet’ like ricotta and cottage cheese, is generally low in lactose and FODMAPs do okay on Muenster and Blue. A good size portion of spinach raw say 2 cups or 1/2 cup cooked should be well tolerated– I wouldn’t go overboard in any one food group…or food…moderation in al things would be your best bet.
Would an internist or gastroenterologist know about this breath test? If it is positive, do you know what would be the cure?
My symptoms have gotten worse lately to where I am continually bloated like I am 9 months pregnant. I can go nowhere. I have no life! I have been following the low fodmaps diet for a litte over 1 week to no avail as of yet. I wake up bloated, bloat more with every low fodmaps meal, go to bed hugely bloated, and wake up a little bit less bloated, but still very much so. I am not constipated, have normal bowel movements, do not have diarrhea or any gas. My bloat begins just below my breasts. When I am not bloated, I have a very flat stomach, and I am slim.
I have recently had a coloscopy, endoscopy and no explanation there. Today, I had an H. pylori test and a small bowel study, both ordered by my gastroenterologist. It took two 1/2 hours for the barium that I was told to swallow to show up on the Xray of my small intestine. Normally, it takes 1 hour.
If you can make any suggestions that I could have checked out, I’d be very grateful. My gastroenterologist has nothing more to offer me.
I do want you to know that I am very grateful for all the help you have given me with the fodmaps diet. I was eating large portions of the low fodmaps food (like a large plateful of green beans or a very big spinach salad with other low fodmaps foods), and perhaps that has been a mistake, and added to my bloating. I am now not eating anything in bulk, and maybe that will eventually help me return to normal again.
You suggested that I be evaluated for small intestinal bacterial overgrowth with a breath test.
Would an internist or gastroenterologist know about this breath test? If it is positive, do you know what would be the cure?
My symptoms have gotten worse lately to where I am continually bloated like I am 9 months pregnant. I can go nowhere. I have no life! I have been following the low fodmaps diet for a litte over 1 week to no avail as of yet. I wake up bloated, bloat more with every low fodmaps meal, go to bed hugely bloated, and wake up a little bit less bloated, but still very much so. I am not constipated, have normal bowel movements, do not have diarrhea or any gas. My bloat begins just below my breasts. When I am not bloated, I have a very flat stomach, and I am slim.
I have recently had a coloscopy, endoscopy and no explanation there. Today, I had an H. pylori test and a small bowel study, both ordered by my gastroenterologist. It took two 1/2 hours for the barium that I was told to swallow to show up on the Xray of my small intestine. Normally, it takes 1 hour.
If you can make any suggestions that I could have checked out, I’d be very grateful. My gastroenterologist has nothing more to offer me.
I do want you to know that I am very grateful for all the help you have given me with the fodmaps diet. I was eating large portions of the low fodmaps food (like a large plateful of green beans or a very big spinach salad with other low fodmaps foods), and perhaps that has been a mistake, and added to my bloating. I am now not eating anything in bulk, and maybe that will eventually help me return to normal again.
Hi there-Typically a gastroenterologist would order the breath test for small intestinal bacterial overgrowth and you would want them to measure BOTH hydrogen and methane. My other thought is that you perhaps have gastroparesis–this is slowed stomach emptying which can be tested with a gastric emptying test. These are just some other ideas to ponder since I can’t give out medical advice per se, just suggestions for you to follow up with your health care providers. A high fiber and/or high fat diet slows gastric emptying so the diet can be a bit different than the low FODMAP diet recommendations.
I am in the US and am a healthy, non-medicated Crohn’s patient of 11 years–happily on the SCD diet. I am like many Crohnies who, after having had an ileo-cecal resection, develop SIBO. I’ve been on Xifaxan twice in the past year and am now on low-FODMAPS in conjunction with SCD diet and SCD homemade yogurt. Adding the LF routine to my SCD has banished my SIBO! I am very grateful for your website, as it seems that aside from Australia, there is not much info./research on SIBO. I live near two large well-known teaching university hospitals, so I’m just glad my doc is up to speed. But there is still so much more information and awareness needed on SIBO. Thanks for your significant contribution! And just as a note of encouragement to others, I really enjoy a full menu of yummy foods that I prepare in a variety of ways: chopped, pureed, baked, sauteed….Just decide to have fun with your food plan and the sky’s the limit. When you start feeling great, you will find that there is no way you would ever want to deviate from your food plan and all the health it brings. Best wishes!
Liz…thanks so much for sharing. I, too, do not have my ileo-cecal valve and developed SIBO.. so completely understand what you are saying. I have been fortunate not to have Crohn’s disease, but I am so grateful you share your pearls of wisdom.
1. Is there any cure for small intestinal bacteria overgrowth, if my test proves positive?
2. What is the diet you recommend for small intestinal bacteria overgrowth?
3. How is small intestinal bacterial overgrowth different from bacterial overgrowth that is abdominal, which is what the Fodmaps diet is for? Just a different location of the bacterial overgrowth?
4. I have suspected that I have gastroparesis for a long time, because my bloating problem began soon after my appendix ruptured, and I read that abdominal surgery can damage one’s vagus nerve which controls gastric emptying. However, the gastric emptying study I had was negative, although my reading indicates that the study I had used insufficient time for the test. If I suspect that that is my problem, then are you saying that the only diet recommendations would be to limit fat intake and fiber intake and nothing else?
If your SIBO breath test proves positive, the current therapy is an antibiotic. There are all sorts of diet therapies on the internet for SIBO, but not sure any are proven therapies. The low FODMAP diet could be helpful as FODMAPs are fast food for bacteria…so if you stop feeding the presumption is that they will die off. I have found that with gastroparesis the low FODMAP diet is helpful, but not much literature on that specific use, that I have found. There are other diet modifications that individuals with gastroparesis may find helpful and that is limited meal size, limiting fat and fiber which slows gastric emptying. There are medical treatments for gastroparesis as well.
Hi kate,
Can i just say how helpful your blog has been so far, thank you!
One thing i am struggling with is finding uk versions of suitable products listed online, could you possibly glance over the below ingredients and give me your opinion?
There is a uk brand called Lactofree that say:
“Lactofree is made from semi skimmed cows’ milk and filtered to remove half the milk sugars. Lactase enzyme is then added to the milk to break down the remaining milk sugars into simpler forms that your body can absorb. So what you get is delicious lactofree, which has all the nutritious goodness of regular semi skimmed milk”
The ingredients are then listed as Semi Skimmed Milk,Lactase Enzyme.
They also do a butter by the same process with the following ingredients:
Lactofree Butter (62%),Vegetable Oil (24%) ,Water ,Lactic Culture ,Salt (1.2%) ,Vitamins A and D
We also have a bread called Genius:
Water,Potato Starch ,Cornflour ,Vegetable Oil ,Tapioca Starch ,Egg White ,Rice Bran ,Cellulose ,Sugar ,Yeast ,Salt ,Stabiliser (Xanthan Gum) ,Rice Flour ,Calcium Propionate
What do you think?
In addition i wanted to ask you about the ingredients of yeast and modified starch and Soya Lecithins (with Milk Protein and Whey Powder)??
Any help and advice would be great! Thank you so much!
Beth
Beth- King’s College London has a couple great little FODMAP booklets you may want to check it out–http://www.kcl.ac.uk/medicine/research/divisions/dns/projects/fodmaps/publications.aspx
The lacto free milk and butter seem appropriate as does the bread you mentioned. Soy lecithins are low FODMaP and I don’t think modified starch would be an issue–FODMAPs are small carbohydrates and starch is a longer chain–so can ferment (cause gas) but at a slower rate.
Hi Kate and Beth, just read Beths post and agree that information on the avoid/acceptable lists are very limited in the uk so was very excited to see your suggestion of the information available from Kings College. The booklets look brilliant, however after reading that you can only purchase them 10 at a time i decided to ring and see if i could get just one copy. Just to let you know, they will not send out copies to the general public, only to registered dieticians so for the likes of Beth and I its a no go. What they will do (or did when i rang) is to take your email and postcode and send you a list of dieticians in your local area.
Thanks Tammy for sharing that info. It’s best to initiate the diet with a dietitian’s help so finding an RD that is knowledgable from King’s College may be a great start!
Thanks for this post on soy lecithin! I have been avoiding it, yet it is in so many products! This should open up a lot of options. Your blog is a wonderful help.
Can you recommend a good fodmap friendly cookbook? My girlfriend was recently asked to begin a low fodmap diet and I am looking for options to assist her. She has suffered greatly over the last year (in no small part to my cooking with everything HIGH in fodmaps…but we didn’t know!)and we are trying to elimination phase now (2 weeks and still 50/50 she bloats afterwards). We’ve gone to the basic’s…and will stick with this for the next few weeks before attempting to add anything…Great site! I’m becoming a regular reader!
Sue Shepherd’s Food Intolerance Management Plan is coming to the US via Barnes and Nobles later this month. I was fortunate to pick this book up in Melbourne when I visited her group at Monash University–they do the bulk of the FODMAP diet research. Click here for link.
Has your girlfriend considered testing for small intestinal bacterial overgrowth?–this may be contributing to her ongoing bloating. Also blood testing for celiac is important too.
Glad you like my site and please keep me posted on her progress.
I’m a 22 year old from New Zealand. For the past 3 years or so in particular I have experienced awful pain, bloating, nausea, indigestion after almost every meal. After multiple operations and specialist tests they still haven’t managed to uncover the cause yet. I have now decided to start the low fodmap diet, and I am looking forward to hopefully getting on track to a much better lifestyle. Thank you so much for all of your guidance that you provide in your blog, it has been so helpful.
I was wondering if there is a list somewhere of common sauces that are allowed in the FODMAP diet? (ie, oyster sauces, stocks (broths), fish sauce… those sorts of things) I understand a lot of stocks (broths) would be a no go as they contain onion powder?
Hi there Emily–glad you stopped by my blog
I don’t have a list of acceptable sauces…sorry! Broth tends to have onion, you are right…a client found a brand of chicken broth called Savory Choice on Amazon here in the US that appears low in FODMAPs. I guess I need to take a closer look at fish and oyster sauce…I would check out brands you are interested in purchasing and look online for their website and check out the ingredients in the product. if its just fish and salt, then fish sauce should be fine. Oyster sauce seems to have more added to it, sugar and starch thickeners so could be a bit more tricky to figure out. If it’s just oysters and regular table sugar and cornstarch–it should be ok… While on the low FODMAP diet it is essential to read ingredients lists.
Best,
Kate
Hi Kate,
Thanks very much for your swift reply I will look into what options we have here on the shelves in NZ…. However I may need to learn how to make my own broth.
I was also wondering about herbal tea. I am a big fan of herbal tea and often will drink it throughout the day to avoid feeling nauseated. However I have heard that apparently herbal teas contain chicory root which is a fodmap, do you know whether any herbal tea is safe?
I am usinf a protein powder made from golden pea isolate. Is this FODMAP friendly or not?
What about Dr Sandra Cabot’s Syndrome X Protein Powder made from whey?
I am not big on the use of protein powders which often have additives. Why not get protein from whole foods…eggs, nut butters, acceptable cheeses, lacto-free yogurt such as Green Valley?
Hiya, I’m new to all of this but it does seem to be helping.I wonder if you can help me? Some people say barley is ok while others say not? Also soy sauce and soya milk, things are pretty confusing.
Barley is now considered a high FODMAP food so should not be consumed. Old FODMAP diet info listed it as okay but not anymore. Soy sauce should be fine–very low carbohydrates. Soy milk varies –some UK and Aussie brands have been tested and are low in FODMAPs but some are high in FODMAPs…. but I don’t have info on US brands.
Hi, I am just starting this diet. I have Celiac, had had it for 3 years now. Just recently, I had an endoscopy due to extreme stomach bulging and distention. The Dr put me on the low fodmaps diet. I am VERY new to this and it seems very limiting with both my gluten free and this. Doeas anyone know if there is a more complete list than the ones I have seen everywhere? For example, can you have coffee, black? Can you have regular sodas without art. sweetners? Would someone point me in the right direction? Thanks! Also, is agave ok??
Margaret- It’s important to meet with a dietitian to review all the nuances of the low FODMAP diet. You really want to do it correctly to assess whether it is helpful for you. Agave is a definite no. Coffee seems to be tolerated by most but limit to 1-2 cups. The soda issue is a bit more complex to review here on the blog. You could try Patsy Catsos’ book on amazon as a resource.
I have been diagnosed with IBS-C. My GI doctor told me about this diet and it got me to reading about it online. I have the problem that I get painful bloating that is sometimes relieved when I eat. Does this have to do with why you are supposed to have multiple small meals instead of three large? What could this mean?
Perhaps when you eat it stimulates some intestinal motility and that helps move the gas out of your small intestine? Have you been tested for celiac disease and small intestinal bacterial overgrowth?….these are 2 key tests to have ruled out if you have IBS symptoms. Smaller meals may be better tolerated but you want to try to allow 3 hours between eating times to allow a cleansing wave called the MMC clear your small intestine of bacteria and food (It will only ‘cleanse’ when you are not eating) So constant grazing is not ideal.
Yes to celiac but not sure about SIBO. I have never taken a breath test…. I am also on a medication call amitiza twice a day with meals and it seemed like it was working for the first month but after about three to four weeks the pain and bloating came back. I am going to try to eat low FODMAP for a bit to see how it goes. How long do you recomend doing it for before you see (or not) results?
Laura, I would try the diet for 4-6 weeks before deciding if it is working or not….it seems most of my clients experience benefits within the first week or two.
What sweeteners are okay to use?
I have stuck to Splenda and Candarel (in the UK)as they are made from sucrose.
Any others to use/avoid?
(Losing weight too, so using normal sugar is a no-no)
Many thanks
I do not recommend splenda–one study reveals it impacts gut flora negatively. I am not familiar with Candarel. Since table sugar has a mere 16 calories per teaspoon–perhaps use sparingly. I don’t like to recommend sugar free products in general.
Can you give some FODMAPs snack suggestions for someone with nut allergy? I’m highly allergic to all nuts including peanuts. I’m always seeing “healthy snack ideas” that are mostly nuts and it’s just not an option. I usually go for fruit or veg (like kale chips, or veg chips) but this might not work for FODMAPs. Any ideas?
How about acceptable cheese and rice crackers, lactose free yogurt with blueberries and pumpkin seeds, Gluten free pretzels, Oatmeal with lactose free milk and strawberries?
Hi Kate this website has been so helpful! recipes and shopping lists! my doctor recommended me to the fodmap diet in March and it has been working well except when i go off it, even small things make me sick but i’m getting there, i find it hard though when im at a party or a dinner with friends, i tend to have some snacks thinking it wont matter… but soon after i realise that i cant keep doing that. I have been battling this since i was 10 and i am now 16 and this diet is the first thing that has been able to help, websites like yours make it alot easier so thank you
Brittany- Glad you have found my site to be helpful. When someone is particularly sensitive to FODMAPs I like to have them tested for Small intestinal bacterial overgrowth….you may want to consider that testing if you have not had it done yet.
I didn’t see this question above. If so, I appologize. As I look at almost every “Certified Organic” item from Trader Joes, Whole Foods, etc, I see Evaperated Cane Juice in almost every items ingrdients. Is Evaporated Cane Juice an acceptable FODMAP sugar, or is it in the “Sugars/Sweeteners To Avoid” column?
To the best of my knowledge it has a very similar composition as sucrose as it is made from sugar cane…so it would be low in FODMAPs. It is used in organic products as it is a bit less processed so retains some of the micronutrients. You don’t want to overload on items made with sugar in general as it may contribute to symptoms in some due to it’s ‘fructose load’. Sugar has equal amounts of fructose and glucose, but too much fructose at one time even in the presence of glucose can be cause symptoms. That is why we recommend just one fruit per sitting as well.
I have Crohns and my intestine exploded leaving me with a colostomy. I went on the SCD diet and it was quite helpful. I continue to follow that even though I lost my colon. However, i am more concerned with my husbands condition. Since he had quad-druple bi-pass surgery he has had developed a gastro situation of illiuses that make his stomach swell out of control. No one has ever recommended nutrition or diet to begin to control th gas. He has been hospitalized with his colon twisting to near surgery and then it seems to release when he is turned on his side and the gas is expelled. So he has a floppy colon and with very little motility and peristolisis (sp). Three weeks ago I put him on the SCD diet. Plain chicken soup with purred carrots to cleanse his system. then I added homemade yougurt with farmer cheese (dry curd) and banana. His abdomen has been rid of bloat but he cheats with bread and now his bowel is loose and then okay and it flip flops. So our gastro doc has ordered a sibo test and also the fodmap diet. The diet as I read it has come contradictions. Is there a clearer list of legal vs illegal foods. I had him off all white flour, sugar, potatoes, rice, no grains, no milk products except for home made yogurt. How can I incorporate the fodmap without contradictions? I hope I am making myself clear. I know it sounds confusing…please help. thank you
The SCD diet and the low FODMAP diet have overlaps but they are also very different. The SCD diet does not incorporate the current research about fructose malabsorption. I would encourage your husband to work directly with a registered dietitian who can delve into his medical history and provide the most suitable diet for him. It would be difficult to try to blend both diets in my estimation. A couple great resources for you would be Peter Gibson and Sue Shepherd’s book, The Food Intolerance Management Plan or Patsy’s Catsos’ latest book, Change your Carbs, Change your Life-both provide great intricate details of the low FODMAP diet.
Thank you for responding. I will get those books and see about a dietitian who is familiar with the FODMAPs diet. Just a quick question…is Farmer Cheese put out by Friendship Farms agreeable with the diet? It is a dry curd. again thank you
Brenda-Farmer’s cheese is not lactose free but low in lactose. If you stick with the serving size, it should be fine. Most of my clients can tolerate small amounts without an issue.
Brenda, I just wanted to wish you the best after seeing your post. I have Crohn’s (2000), am allergic to the maintenance meds, and functioned very well on SCD, until more recently when I developed SIBO twice in one year (due to resection surgery). I know that no doc, and I understand why, would ever recommend what I’m dong, but I’m combining the 2 diets with great success in the past 4 months. I eat plenty of wild-caught fish, organic poultry, eggs/egg whites, hard cheeses, homemade yogurt, almond milk, almond butter, allowed FODMAP fruits and veggies throughout the day, and toss walnuts/olives into my spring green salads, with homemade FODMAP/SCD legal Olive Oil dressings I’ve put together. I also make “quickie” muffins in a coffee cup with friendly nut flours, and pureed carrots, etc., a touch of maple syrup and baking soda. It goes in the microwave and that is a quick “bread” fix for me now and then–I also make loaves of SCD breads in the oven. I use the almond flour for SCD pizza, etc., but make sure I don’t overdue on nut and nut-derived ingredients in the course of one day. I have been SIBO-free and feeling really great. I make a point of having a balanced approach with each food group each day, for “nut”-rition, hehe, sorry couldn’t resist that one!! I am doing so well that I hesitate to challenge the diet, but I know that’s the healthy thing to do so, I’m going to start this week with Green Valley lactose-free yogurt to see if I can tolerate that and not have to make my own anymore. I drink lots of water, green tea, and take a multivitamin, B-12 sublingual, and B-Complex, Calcuim w/Mag. and D, high-quality Omega 3. These supplements are approved by my IBD specialist. I still make SCD homemade broth and plan to continue to do so, since that is such a wonderful food that freezes well. Kate, I appreciate your blog so much. Off hand, do you see anything about my diet that is alarming? I have hesitated to see a dietician lately due to budget constraints. I shop at Whole Foods, or choose similar organic and grass-fed, etc., options elsewhere. I don’t expect anyone to endorse what I’m doing…I’m gathering all the information I can out there and running with it.
Wow…Liz–it looks like you are doing a pretty great job at merging the diets. The key is getting adequate carbs for energy, b-vitamins, calcium and your basic macronutrients–protein and fat. Carbs is always the tricky one as the SCD and FODMAPs are based on carb modifications. You seem to be a bit low in carbohydrates but hopefully with some challenging you can slowly expand your intake without symptoms. A dietitian with digestive health experience may be helpful as you expand your diet.
Thank you so much for responding. Would you by any chance know of a dietician/nutritionist to recommend in the Washington, DC, Maryland area. From what I am learning, I think it’s important to have that support.
Thank you so much for your comments, Kate! I really appreciate them, and I love your blog. Happy Anniversary as well. I initially gravitated toward your site due to your credentials, and the limited info on low-FODMAPS–which is improving all the time–but then felt in sync with your way of life and outlook. There are a lot of good blogs out there authored by those under 35, and it was certainly nice to find one by someone over 35, haha. We have three children close in age to yours and just had our 27th anniversary–We will head to Asheville to celebrate in July. I will definitely buy the books you recommended to Brenda, and at some point, will get a consult to make sure my nutrition is adequate. I did get the thumbs up from my specialist to do SCD and incorporate LFM foodplan as needed for intolerances. I am an optimist by nature, love yoga and hiking, and I enjoy the sunshine, youthful outlook,…and “wisdom,” from your posts! Not to mention the really great recipes. I think it’s important to tell people when they are making such a positive difference. Goodness knows there are millions of bloggers out there, and you are a standout. I’m keeping a food journal and look forward to expanding my horizons with LFM’s.
Asheville is on my next hit list of places to visit. Suppose to be a very health conscious community. Thanks for your kind words about my blog…much appreciated!
I’m in the UK and been on the elimination phase of the Low FODMAP diet for about 5 weeks now and really find it’s working! Thsi site has been a great help as there’s hardly any info available in the UK. I have one quick question I wondered if you could help me with please? Are rocket salad leaves ok? Not sure if its these I’m reacting to or something else? I haven’t found them listed or any websites as low or high FODMAP?
Thanks!
Thanks for the quick response. It was a side dish with a butternut squash, rice and feta slice I make which is definitely Low FODMAP and I have eaten it lots before. I can definitely recommend Sue Shepherd’s Food Intolerance Management Plan – lots of lovely recipes and helpful info.
Must just be me with the rocket then!!
Thanks again,
Elaine
Butternut squash should be limited to 1/2 cup serving due to fructan/gos content. I do love Sue’s book–BEAUTIFUL pictures! I know she has rocket in her book–but still waiting on definitive info from Monash where the testing is ongoing!
Thanks Kate – may have been just a bit too much squash! I’ll await the results on rocket and try that in moderation from now on. Thanks again for all your help – really like your website and all the useful info.
Elaine
Well the digestive resistant maltodextrin is a red flag for me as is the sucralose which in one study showed that it alters beneficial intestinal flora (gut bacteria) so I would say, avoid this product.
First of all awesome blog! I’ve had issues for about 2 years and just suffered. I stubled accross your blog and am almost symptom free after 5 days!I saw a few mentions of tea on the comments where you recommended lactose free or almond milk. What about the tea itself? I’ve been avoiding tea becasue it is high in caffine. Can we have one cup of tea per day? (Black/tetley)
Thank you so…much Matt! Yay…so glad you are feeling better. This low FODMAP diet has truly helped so many people! I think a cup of tea should be okay. Certain teas like dandelion may be a FODMAP issue but I don’t think a small amount of black tea (1 cup) would be an issue. Caffeine can stimulate gut motility so titrate to your own personal tolerance.
I’m from the UK and have just started the FODMAP diet as IBS sufferer and no longer being able to cope with constant bloating (looked like i was 6 months pregnant) and on and off severe pain.
I can’t quite find a definitive answer on whether chocolate is okay to eat? Obviously some chocolate contains wheat, but if it’s just plain milk chocolate or Galaxy or something, is that okay? I’m going lactose free aside from that (I have rice milk which I actually prefer to cow’s), but wasn’t sure whether chocolate has to be eliminated also?
One more thing, is butter okay? Or olive spread? Also, are porridge oats okay? They say under the ingredients 100% rolled oats, but then under allergy advice it says ‘this product contains gluten’.
Sorry for all the questions! And thank you for all the information you’ve provided here .
Georgie…Lots of great questions. We have not received the final word on chocolate from Monash Uni. (the FODMAP researchers) yet…it is in line to be tested and hopefully soon!! Many of my clients have faired very nicely with small amounts of dark chocolate so perhaps you could try a small amount. Butter is okay–very low in lactose so not a problem. Do you mean olive oil spread–that would be okay too. Rolled oats can be a source of gluten but the low FODMAP diet is NOT a gluten free diet. There are overlaps with the gluten free diet as the low FODMAP diet minimized wheat, barley and rye the primary gluten sources. So give the porridge oats a try. Glad you find me and look forward to hear how you do on the low FODMAP diet!
Georgie-It could be that the cocoa bean has FODMAPs–and not just the lactose but will know soon enough–lots of complicating factors b/c different chocolate is made from various ingredients.
I’ve been doing the diet for about 5 days now and feel a bit confused with it to say the least. At times I feel like my stomach is tolerating foods fine and then the next I’ll be so bloated despite eating everything that is ‘fodmap safe’
For instance tonight I made a curry, which contained chicken, spices and coconut cream, and was quite rich. However all of the ingredients I used were fodmap friendly, but I got ridiculously bloated afterwards. Do you think this is simply because the dish was quite rich anyway and spices are renowned for messing up people with IBS? Because I’m getting confused as to what on earth is causing my symptoms even when I’m following the diet!
Oh Georgie…that is not fun. I hope you are working with a dietitian that is knowledgable in the diet and a health professional that can rule out other issues such as food allergies, infections, other reasons for malabsorption that could be contributors to your symptoms. Some individuals with IBS have issues with fat digestion and this may need to be evaluated by your doctor–coconut cream is quite high in fat. The low FODMAP diet is helpful in symptom management for about 75% of those with IBS but not for all.
I’ve just started following the fodmaps diet Georgie and I know coconut milk is accepted but it makes me quite ill in my stomach. I’ve found this through trail and error. I don’t know why it does but it really effects me so now I don’t use it at all.
Have been on the FODMAP diet for three weeks now, and truly appreciate all your help. Not sure I would have known enough about this to continue by myself! My next thought is….I am slim, work out, have always been a very conscientious eater…whole grains, fresh veggies, lean meats. Naturally, many of my favorite foods, including broccoli, avocados, watermelon, are on the no list…and I can deal with that. I am finding that preplanning of snacks, etc. is the best thing…take my own! And most restaurants will let you alter an order….but it is challenging to say the least. Thanks for keeping us on track as we tackle this. My question today is…I have been taking Juice Plus vitamins for years now. Guessing they may not be okay? Do you know about the Juice Plus product? And finding beverages is a problem….thinking plain water is the best! Thoughts?
I just discovered the FODMAPS diet and so far these past 48 hours have been the best days I’ve had in the last 20 years. Thank you so much!!!! I am curious about the ingredients in processed deli roast beef lunchmeat: sodium lactate, sodium phosphates, sodium diacetate, sodium ascorbate, sodium nitrate and “caramel color”. I couldn’t find any info in “Free At Last” 2nd ed. Okay/Not Okay? Any imputed is appreciated.
Hi Kate, I am confused. I’ve been looking up the fruit I like to eat the most on Wolfram Alpha, the computational data base, to see what the ratio is of fructose to glucose on each fruit. I did that so as to see how much of each I can eat at a time,understanding from your article in Today’s Dietition, vol. 12, no. 8, that it is important to avoid “foods that contain greater than 0.5 g of fructose in excess of glucose per 100 g and/or greater than 3 g. of fructose per serving regardless of glucose”.
What I found out on Wolfram Alpha contradicts what you included in your Low Fodmaps Grocery List, and that really throws me. You included on that list grapes and honeydew melon and excluded peaches and apricots.
Here’s what I learned on Wolfram Alpha: 1 cup grapes 9.1 g. fructose, 8.2 g. glucose; 1 cup honeydew melon 5.2 g. fructose, 4.7 g. glucose. In both cases the fructose is higher than the glucose, making them foods to avoid on Fodmaps, but you recommend them. Even if the ratio of fructose to glucose wasn’t unfavorable, the # of grams of fructose alone make grapes a fruit to limit to 1/3 cup and honeydew melon to limit to 1/2 a cup, so as to keep the load of fructose to less than 3, which is what you recommend. Yet, you limit them to one serving which is likely to be 1 cup, way too heavy a load on Fodmaps, assuming one can trust Wolfram Alpha’s data.
You suggest we avoid eating any peaches or apricots on a low Fodmaps diet, but Wolfram Alpha’s data says the opposite, since the glucose in each fruit exceeds the fructose, which makes it a Fodmaps friendly fruit: 1 peach 2.3 g. fructose, 2.9 g. glucose; apricot 1.3 g. fructose, 3.3 g. glucose. So, the conclusion from this data is that one peach or one apricot would be OK on a Fodmaps diet.
Thanks so much, Kate, for all the work you do on behalf of all of those of us suffering from abdominal distention, etc.
Esther–
What I have found is that many of the databases are antiquated and that the most up to date info is from the Monash team in Australia and they are the primary resource for my information.
Hi there…just hoping you could answer something for me, after being diagnosed with IBS a couple of years ago, i came across the low fodmap diet and decided to purchase patsy catsos book and followed the elimination process to the letter for 3 weeks. By week 2 i started to feel better as although i dont suffer from toilet issues so much, my bloating is awful after eating or drinking anything! So i decided to start on the challenge phase..one by one i did each challenge but got nothing! No bloating with anything i ate. So then i started to eat “normally” again with the family and gradually my bloating returned and i am sitting here writing this with a huge bloated gassy tum.. why do you think i did not react to ANY of the fodmap challenges?!..would really really appreciate your thoughts on this..many thanks x
thanks for replying! No, i havent.. but upon looking at the symptoms, i dont seem to fit the bill for that either as i dont have chronic toilet problems or trouble gaining weight (if only!)…i just have terrible bloating and gas after eating or drinking. I did get rid of much of the bloating as i said by following the lowfod plan but was looking forward to finding out which fodmap group was causing the issues but i am non the wiser! Any other thoughts? Do you think its worth asking the doctor about the small intestinal bacteria test?…many thanks once again! x
Yes, I believe any individual that suffers from bloating should consider small intestinal bacterial overgrowth as a potential issue….many of my clients that present with weight gain have been tested positive for SIBO–not everyone presents with diarrhea and weight loss.
I found a usda website that gives the composition of all foods that agrees in essence with Wolfram Alpha. First, one gets on the usda website and enters a food item like raw peach; then when raw peach’s data comes up, click on <> and you will get the fructose, glucose, gallactose, lactose, maltose data for a raw peach. comes up. The website is http://ndb.nal.usda.gov/ndb/foods/list?fg=&man=&lfacet=&count=&max=&sort=&qlookup=&offset=&format=Full&new=
You probably know all this and have a perfectly good explanation for my confusion!!!
Abigail, just a thought from my own experience. Probably worth getting the test. I can tell you that I quickly gained 30lbs. with SIBO and lost that same weight on LFM’s plan and am staying stable at what I consider my long-term typical weight. Apparently, I had some malabsorption issues with FODMAPS, that put on weight. Hope that helps…
thank you liz and kate for taking the time out to reply…i will def take your advice and see if i can get a test with my doctor…things like this take AGES on our national health system but i will let you know how i get on! A big thank you once again for your help x…
Directions are to take two capsules of each every day. The fruit one contains:fruit juice powder and pulp from apple, orange, pineapple, cranberry, peach, acerola cherry, and papaya, gelatin, calcium ascorbate, citrus pectin, beet root powder, glucomanna, date fiber, prune fiber, folic acid. The green pill (vegetable) contain vegetable juice powder and pulp from carrot, parsley, beet, kale, broccoli, cabbage, spinach and tomato, gelatin, glucomanna, cellouse, calcium ascorbate, natural enzyme blend, sugarbeet fiber, oat bran, rice bran, folic acid.
Are goat cheese, fresh mozzarella cheese or feta cheese low in lactose and therefore allowable on Fodmaps? I know that you list mozzarella (and feta) on your low fodmaps shopping list, but I don’t know if the mozzarella is the fresh kind or the hard kind one uses in lasagna. I would love to treat myself and my husband to some fresh mozzarella, tomato, basil, and olive oil, but I don’t know if I dare.
Also, I’m a bit confused about feta. It’s on your shopping list, but perhaps the amount should be limited for me. I had an omelet yesterday with 2 eggs, a dash of lactose free milk, 3 kalamata olives, diced, a small tomato, diced, and about a 1/3 cup of crumbled feta cheese, all sauteed in a small amount of butter and olive oil. All were fodmap friendly ingredients, yet I bloated. Not the huge kind of bloat that I can get; more like 4 months pregnant than 9 months pregnant! Any suggestions as to the ingredient that might be the culprit?
Kate, in addition to my question above about fresh mozzarella and feta cheese and if they are high in lactose, is miso paste fodmaps friendly? Miso paste is fermented soy and is an ingredient in something kind of yummy that is sold at the local health food store that is OK re fodmaps on all other counts. But I bloated some from eating it, so I’m wondering if you have any info about miso paste.
Thanks Kate. I thought the Juice Plus vitamins were good before the FODMAP days! Just needed the reassurance that even a little of those ingredients were going to be wrong choices. I appreciate your help. Visit yesterday to GI doc. Said to stay on diet. Try and add a little more food to my day as I lost three pounds and can’t afford to do so. Your blog is a lifesaver.
Ellen, it’s easy to lose a bit of weight when you change up your diet but of course this is not always a desirable goal—try adding peanut butter as a high calorie low FODMAP option to snacks and meals. Rice is a good calorie booster too…so try to add a nice scoop to your lunch and dinner when possible.
Are goat cheese or fresh mozzarella cheese low in lactose and therefore allowable on Fodmaps? You list mozzarella on your low fodmaps shopping list, but I don’t know if the mozzarella you list is the fresh kind or the hard kind one uses to make lasagna.
Goat cheese and fresh mozzarella in normal serving sizes should be low enough in lactose–the wetter the cheese the more lactose in general. Ricotta cheese and cottage are a bit TOO high in lactose to be considered low enough for the low FODMAP diet. Frienship farmer cheese is a great low lactose alternative to ricotta cheese though and is FODMAP friendly.
Hi
How about the oil, we only use olive oil, but I’ve noticed many places use canola oil when they prepare things, or lots of things in store have it. I’m aware of no animal, “vegetable” oil, my doctor said.
Thank you. Have a nice day.
Hi Kate,
I have recently tried to start the diet, I have found it hard to keep to it due to everything I need to remember when it comes to what I can and can’t eat. I seem to stick to fresh fruit and vegies mainly, but have so far avoided any of the lactose and gluten free pre-made products on the shelves at supermarkets. What sort of preservatives, additives should I avoid?
Megan, I hope you are working with a knowledgable dietitian to help you navigate the many nuances of the low FODMAP diet–it will make your life SO much easier and ensure that you are doing it correctly and getting the nutrition your body needs.
Sue Shepherd (one of the FODMAP researchers) keeps a website that goes with her latest book, The Food Intolerance Management plan and this provides some tips for you. http://www.foodintolerancemanagementplan.com.au/documents/Food%20Label%20Reading.pdf
Hi Kate, Being lactose and wheat intolerant and now on the Fodmaps diet, can you please tell me if I should be using butter with a low sugars % or a dairy free margarine? Also in baking a cake what would be the maximum amount of butter/margarine and sugar I should use? Thanks so much for this blog, it is really helpful.
Butter is not a significant source of FODMAPs–the lactose content is very low. You could also use a margarine if made with suitable ingredients. I am not a big fan of margarine though– often it is made with too many unrecognizable ingredients. Although fat such as oils and butter are not FODMAP sources, fats can be an IBS trigger so I would keep your fat intake to a reasonable limit per meal. Sugar is a tricky one–individuals with fructose malabsorption can have a difficult time with large amounts of sugar at one meal. Even though sugar is considered low in FODMAPs–too much at one sitting can be too much of a fructose load for the IBS body to handle. We don’t really have a cut-off for sugar -it seems to be very individual–perhaps a TB or so to start. So–I am afraid I don’t have a specific answer to your question but I would recommend if you make a low FODMAP cake, start with a small piece and see how you tolerate the fat and sugar in that portion.
Hi Kate! Thank you so much for having this great online resource! I have been struggling with IBS for years and my GI doctor always just waved off my concerns. I finally saw a new doctor who was younger and more progressive, and he suggested I try the Low FODMAPs diet. I have been doing research online for the past few weeks to prepare for it and I am so confused with all of the conflicting information. I contacted Monash University and they told me that they planned to launch a FODMAP smartphone app by the end of the month. I waited and waited, then checked with them again. Now they tell me that it will be coming out the beginning of next month! I didn’t want to keep waiting and I don’t want to spend the $17 on the booklet since the app is coming out soon. Could you help me with a few points of confusion since I can’t get the app?
First off, I saw in the comments that barley is no longer allowed. Does that mean I can’t have even one beer?! Next, what’s the deal with carrageenan and xanthan gum? They are in almost every type of almond and coconut milk beverage I can find. Are they safe to have in the elimination phase? Are there any brands of vegan cheese that I can have? I am an ovo-vegetarian and I really don’t have a lot of options on this diet. I don’t eat any dairy at all. Lastly, is there an acceptable serving size for pumpkin while in the elimination phase? It’s fall and I want to eat pumpkin things!
You are correct–Barley is not allowed. Although many of my clients don’t tolerate beer very well–it is okay to have ONE on the low FODMAP diet. Whole barley and the amount of barley in beer is different from a carb/fiber perspective. Alcohol can contribute to diarrhea in some– so limit amount. The gums can cause gas but they are not considered FODMAPs–small amounts should be okay. Many products do include them so try to limit food products in general and choose real foods such as tolerable fruits, veggies, nuts, eggs etc. US pumpkin has not been tested. It may contain mannitol–we need to evaluate for sure. Personally, I tolerate small amounts of it fine–perhaps limit to 1/2 cup and assess your tolerance. And lastly, try to get guidance from a dietitian–it makes following the diet SO much easier!
Thanks so much for answering my questions! I appreciate you taking the time to respond. This is all so confusing. I live in Northern Delaware and I cannot find any RD’s in my area that know anything about FODMAPs. I checked Patsy’s Cotsos’ list and none of those RD’s were anywhere close to me. Believe me, I would go meet with one if there was one within a reasonable driving distance.
Also, do you know anything about vital wheat gluten and seitan? Is that something that is safe for me to eat? I need some other options because I am sensitive to soy and cutting that out completely.
Low FODMAP alcoholic beverages allowed include: beer, gin, vodka, dry red and white wine. So you could try the gluten free beer if you choose and assess your tolerance. Bear in mind (no pun intended ), alcohol is a gastrointestinal irritant and can contribute to diarrhea so limited intake is advised. Limited intake is 1 drink for woman and 2 drinks for men.
Wheat gluten or seitan theoretically should be fine—it is the protein portion of wheat not the carbohydrate portion. I have not seen data from Monash on it but I would perhaps give a small amount a try.
Kate, thank you SO much for answering my questions! I’ll give seitan a try and see how I do. I really need more variety of protein. Does the same apply to pea protein? Pea protein makes an appearance in my soy-free veganaise, which seems otherwise fine. A serving has 0 carbs and sugars, so that makes me think it should be ok, but I’m not sure.
I was just put on the fodmaps diet and am having trouble because i’m a very picky eater. I have to work all day a couple times this month and was wondering if you had any meal ideas that i could freeze so I can eat them at there?
Rachel: Chicken and rice homemade soup and freeze into portion sizes and bring along a banana and some rice crackers to eat with it. Or whip up mini crustless quiches –Using a muffin tin– Saute about 5 cups baby spinach and 1 cup finely diced red peppers in a bit of olive oil for about 2-3 minutes. Drain any extra liquid. Whisk about 10 eggs with 1/2 cup lactose free milk. Add veggies evenly to all 12 muffin tins. Top with egg mixture filling about 2/3 full. Could add a bit of grated cheddar too to each muffin tin. Bake at 350 for about 20 minute or until no longer runny. Freeze these individually and you can reheat and toast up some Udi’s gluten free white bread and add the ‘crustless quiche’ and make a breakfast sandwich for dinner.
I have been on the diet for about four months and do notice the difference. However, just had my blood work done for my yearly physical and my cholesterol rose 30 points and my LDL rose, too. What am I doing wrong? I weigh 113 and am 5’5″ and work out 3-4 days a week. I follow the diet very closely. Now what?
Ellen-Soluble fiber is great for lowering cholesterol so perhaps try to incorporate more soluble fiber low FODMAP food sources such as oats, oat bran, chia seeds, flax seeds as tolerated on the diet.
I usually have steel cut oatmeal for breakfast with fruit…a salad with lean protein for lunch and a dinner with all the normal FODMAP foods….Should I add flax seeds (ground?) to meals? Or hemp seeds? How do you eat the chia seeds? Guess I will have more answers when I see my doctor next week….just so surprised that my usual normal numbers jumped with the FODMAP diet. Certainly don’t want to lose any weight or hard to exercise more than I do!
Ellen-I would consider adding 2 tsp chia seeds or ground flaxseed to your steel cut oats. You use chia as you would flax– sprinkle on top of lactose free yogurt or your oats. You can add flax or chia to homemade granola or other recipes too but the cut off per meal is about 3/4 Tablespoon. I have not seen any data or heard any info about FODMAP content of hemp seeds.
Dear all, I am new here. This is my first week at FODMAP diet. I am also testing for celiac disease. Could you please explain,concidering that I am on FODMAP diet and also testing for celiac,and I must avoid gluten, can I eat wheat (or rye) products witch are gluten free? Also, are we on FODMAP diet allowed to eat fresh fish and seafood in general? also, how about olive oil and mangold(mangel)? Thank you for help in advance. This site is very helpful for all of us kind regards
Well you need to be eating gluten before any coeliac blood testing (ideally for a good number of weeks, approx 6).
On low-fodmap it is best you avoid wheat. Wheat free will always be gluten free. But gluten free doesn’t mean it’s wheat free.
Olive oil is fine, as is fish.
Not sure what mangold is.
Wheat and Rye also contain FODMAPs however you could consume some wheat starch which is not a FODMAP–found in Cheerios for instance. In order for the celiac testing to be accurate you do want to be sure you are consuming enough gluten until the testing is complete.
Fish, seafood and olive oil do not contain FODMAPs. I believe Mangold is Swiss Chard and if so, that is low FODMAP.
FODMAPs are carbohydrates remember…so food that is carbohydrate free such as oils will not contain FODMAPs.
Best to you!
Well you need to be eating gluten before any coeliac blood testing (ideally for a good number of weeks, approx 6).
On low-fodmap it is best you avoid wheat. Wheat free will always be gluten free. But gluten free doesn’t mean it’s wheat free.
Olive oil is fine, as is fish.
Not sure what mangold is.
Hi Kate,
I have recently started the low FODMAP diet and am experiencing some confusion!
I purchased the low FODMAP book of Sue Shepard’s which can be used to select appropriate items whilst shopping in Australia I’m sure you’re probably aware…
I just don’t understand how some foods are still ok to consume, for example chocolate spread (nutella) contains milk solids and soy…how can this still be suitable? I’ve read on some sites not to consume milk or white chocolate.
I’m just surprised about a lot of the processed foods which we can eat! is there something I’m missing?!
Any advice would be much appreciated from anyone!
Thanks
Hi there-
Small amounts of milk and soy may be allowable if there is only a trace amount in a product or if the carbohydrate portion of milk and soy in the product has been removed with processing. Also as the diet evolves and more foods are tested for FODMAP content–the acceptable list of foods continue to be modified…so make sure the book you are using is current.
Of course, just using good nutrition sense–less processed foods consumed is a good health goal. As for nutella–I can’t really comment–chocolate is on the waiting list to be tested at Monash so it remains a ‘grey’ area.
Because this diet is evolving as foods are tested–patience and flexibility is essential! It takes about 3 weeks to test one food in triplicate–so this is a long, expensive and tedious process!
Heinz salad cream (the original) seems to be low FODMAP. Salad cream is a new term for me! Thanks for asking so I could learn something new today! The key for spreads is to avoid onion, garlic, honey or high fructose corn syrup. So reading labels is essential. Here in the US the term natural flavor can denote onion and garlic so avoid products with the term ‘natural flavor’ in the ingredient list particularly in savory foods.
Have been trying to do the fodmap diet for about a month as described by my doctor. A nutritionist is not an option for me due to medical coverage and cost. I could follow a prescribed list of what to eat each day as a sample plan but have not been able to find such a plan online except for one day’s recommendation which is fine for once a week but it seems that someone should be able to write a week’s worth of menus somewhere and make it available to those with very limited means but with dignity.
Hi Kate. I have been on the low fodmap diet for a few months now and it has been very helpful. I have read that coffee contains fodmaps, and I cut caffeine before I even began learned of the diet because I thought it to be the cause of my ails. I am looking to add some caffeine back into my diet due to some very busy days. I was wondering if caffeinated tea, like green, black, etc, is fodmap friendly?
Caffeine can be a gastrointestinal irritant as well it can speed up gastrointestinal motility so adjust to your personal tolerance. Black and green teas seem well tolerated. Avoid dandelion tea and chicory coffees though.
Beth, I believe dandelion tea could be a source of fructans…though I have not seen a research paper on this so this is internet based which as we all know…is often antiquated info. But, when in doubt, do without.
Hi! I just started the Fodmap diet from IBS-Free at last book and am confused about it! In the book, you are suppose to eliminate all the groups and then add them in one by one to see if they bug you. If the don’t then you can eat whatever from that group? But when I search for into on what to eat and not eat it really sticks to the elimination principals. For example, the book says eliminate wheat, then add it back in and if it doesn’t bother you, then you can add this to your diet. But the FODMAP list you post and many other sites post say to never eat it…so what am I to do!
It can be a bit confusing! The first phase of the diet is the elimination phase where all fodmaps are limited or removed. The second phase is to undergo a re-challenge as not all FODMAPs are a problem…and this varies from person to person. Some can tolerate some wheat and absolutely no honey and others may tolerate garlic and no wheat! The goal of the diet is to add back as many of the FODMAP foods (which are healthy) as you can tolerate to allow for a varied and nourishing diet. A small group of my clients can tolerate some wheat back in there diet and enjoy that they can eat an English muffin or some sour dough bread again.
Hi, thanks for all the information, it was really useful.
I’d like to ask you what if I do celiac desease test, fructose and lactose intolerance test and they are all OK (this means I’m not intolerant at all). Should I keep avoiding those foods or what? Maybe keep checking out other foods? What do you think?
Thanks again.
John, If you are don’t have fructose and lactose intolerance-then they should not contribute to digestive issues for you and you should be able to re-introduce foods that only contain those FODMAPs back into your diet. But other FODMAPs groups could still be an issue for you….polyols–such as mannitol and sorbitol are also commonly malabsorbed–sorbitol is more commonly malabsorbed than mannitol. Fructans and GOS are malabsorbed by everyone–so foods that contain them tend to be big IBS symptom triggers(onions, garlic, beans, wheat) A celiac negative test tells you that wheat is likely not toxic for your body–thankfully, but wheat is a source of FODMAPs–so still can cause digestive symptoms even in someone that has had celiac disease ruled out. I would highly recommend you visit with a dietitian that specializes in digestive health so that they can help your sort out the best diet for your body. I hope that helps.
Hi Kate
Thanks for your helpful website, it is great to find some information on fodmaps!
I have elimiated fodmaps for 4 weeks now but not feeling any better (or worse). Should I give it longer? I have had a couple of slip ups including a choc muffin but didn’t feel any worse – maybe Fodmaps aren’t causing my problem?
I’d appreciate any thoughts. Thanks
SJ-
You would likely feel a vast improvement in symptoms at this point. So…either FODMAPs are not causing your problems or perhaps you are eating hidden FODMAPs such as those in many commercial products such as gluten free granola bars, cereals an other snack foods. If you feel as though you have followed the diet cleanly, than perhaps something else is triggering your symptoms.
Hi Kate, thanks I appreciate your advice. I think I may be accidentally eating some hidden fodmaps e.g. granola bars with small amounts of honey, thinking that very small amounts wouldn’t matter! I might try harder for another couple of weeks and see how I feel. Thanks again : )
Hi,
I have been put on a low fodmap diet after I had periods of extreme unexplained nausea coupled with life long diarrhoea problems.
It has worked really well except after 10 weeks I am now getting really bad pains just in the middle of my chest, I guess it is acid reflux?
Any ideas why.
Pip
Hi Kate, Thanks for all the great info. I am on a Fodmap diet and regularly eat bok choy with no problems. However there wasn’t any in the market today so bought kang kong instead. Is this ok? How about other Asian vegetables?
Many thanks for your help
What a great website! I have a question – i have been tested for Celiac and came up negative. Would i need to continue on eating gluten free while eating Low Fodmap?
Jamielee, the low FODMAP diet is not a gluten free diet–FODMAPs are carbohydrates and gluten is a protein. BUt you will see an overlap in the foods that are not allowed==as wheat, barley and rye are all sources of FODMAPs as well as gluten.
Christine, The low FODMAP diet is NOT a gluten free diet. Cheerios contain wheat starch–which is not a FODMAP containing ingredient. Other components of wheat do contain FODMAPs but wheat starch is not one of them.
i see that you’ve addressed that Cheerios are not gluten free in a post several comments up…but just wanted to comment as some might see your shopping list of allowed foods and think they are gf…but they do contain wheat starch, so they not ok for celiac patients.
Hi Kate,
Thanks for your reply re kang kong. It’s also known as pak boong or water spinach but is sold as kang kong here in Cairns, Queensland. Thought I’d try it and let you know. I’ve been eating it all week with no ill effects. (I’m on a Fod Map diet). It’s delicious stir fried with garlic, soy sauce or whatever you prefer.
Thanks again for yr reply.
Carolyn, Just be sure you stir fry the garlic in oil alone–then remove then add vegetables to stir fry. I am sure you know that whole garlic is not allowed on the low FODMAP diet.
do you advise against baked goods made from garbanzo bean/fava bean flours? just curious whether the flours are better tolerated than the beans themselves…
Christine-Yes, I advise AGAINST these flours. I was incorrectly quoted in an article saying they were okay but no do not use bean or soy flour while on the elimination phase.
I can’t tell you definitively that this would be okay on not BUT I think it might be worth trying. Here are my thoughts: I have not seen actual data on FODMAP content of sorghum–though imagine it will be okay. 5 grams of fiber per slice is a lot of fiber. I might start with one piece rather than going for 2 and find the 10 grams of fiber is too much at one sitting. Otherwise the ingredients seem okay.
Hi Kate,
Love your low Fodmap recipes – even my son who does not have to eat low fodmap loves them!
Can you tell me if sugarcane fiber in bread is ok ?
Also are psyllium and cellulose ok? And buckwheat?
Thanks for your help
Hi Monisha, Sugar cane fiber has not been tested yet for FODMAPs and I am afraid it is sneaking into products lately. I would avoid it for now. Psyllium can be gassy but it is not a FODMAP source. Cellulose is not a FODMAP source either. Buckwheat flour has been tested and is lower in FODMAPs than wheat flour–should be tolerated in reasonable quantity. Buckwheat groats or roasted buckwheat has not officially been tested. I will be so glad when more foods are tested so I can provide less ‘grey areas’ in the world of FODMAPs. The diet is still evolving as food products are being tested. Currently, Monash Uni has tea, coffee, cocoa and chocolate in line for testing. More to come…
[...] aggravate your belly but not pure maple syrup. A more comprehensive list can be found here and here. The list is also continually updated as they research more foods (ie, coconut and cocoa may be [...]
Hi
Finding all this extremely interesting and will be giving low fodmaps a try.
I currently follow Patrick Holfords low GL diet and he recommends starting the day with his shake called “Get up and Go” a blend of loads of stuff but it does include xylitol, sunflower, sesame and pumpkind seeds as well as many other things made with soy or skimmed milk (I use lactofree) do you know if this is low fodmap?
Carole, Xylitol is a sugar alcohol–so would not be allowed on the low FODMAP diet. Seeds have fructans and GOS so the allowed portion is fairly small–and soy milk in the US has FODMAPs–not sure where you reside. Lactofree skimmed milk would be okay.
How come kale and cabbage is on your ok list? All the other sites I’ve visited to read about the fodmap diet have listed kale and cabbage as a no go… So now I’m confused
Sisse–
The low FODMAP diet is evolving…many sites have antiquated info. Monash University in Melbourne, Australia has been analyzing foods more recently with state of the art equipment and protocols….they have tested kale and COMMMON cabbage and found them to be low in FODMAPs. Savoy cabbage has more FODMAPs so they cut off for Savoy cabbage is less (1/2 cup). The low FODMAP diet can be confusing at times–due to ongoing food analysis and modifications. Try to stick with blogs/ websites that are reliable and follow Monash U research closely.
Mmmmmmm was afraid you were going to say that – just bought a large tub for £50 I’m in the uk by the way and not many good websites giving uk info I’m afraid – yours is brill by the way
Beth, the cut off levels for FODMAPs is a bit tricky-for one, we don’t all have access to the data that the researchers have at Monash. Also, the Monash app has some serving sizes that don’t actually represent the upper limit of the food based on FODMAP content. For example, the app lists the serving size for baby spinach as 4 leaves. This does not mean you can only eat 4 leaves—but rather food is put into a predetermined serving size–and I am not sure how they came up with that serving size. Some of the app serving size portions are in line with “cut off levels” for FODMAPs but this is not the case for many of the foods listed in the app. I know, it’s confusing. This is why we recommend you meet with a dietitian to help sort out the diet specifics for you. Another example, the rice portion on the app is 1 cup but based on research, rice did not have any detectable FODMAPs so more likely could be tolerated.
Seeds and nuts do have FODMAPs in large quantity. Quantities for appropriate intake on the low FOdMAP diet per the Monash app (which I highly recommend) are 10 almonds, 2 Tablespoons Chia, 2 Tablespoon pumpkin seeds,1 Tablespoon sesame seeds and 2 teaspoons of sunflower seeds–to give you a few examples.
Hi again
I read that natures path gluten free Mesa sunrise was ok on low fodmaps but this morning I got a lot of stomach gurgling and wind after eating it with lactic red milk (which I’ve had no problems with) the cereal contains corn, flax, quinoa and amaranth
so, would you advise us to not eat quinoa? I’ve already eliminated so much from my diet. Not sure how I do with quinoa as I have not found any relief from fodmap yet, so don’t know my problem foods. Right now I’m afraid to do any grains.
I am so excited to find your site. I am on my third very long day of this diet. I am glad I found some answers to my confusion based on the list my dr gave me. I use garlic and onion to season a lot of meals. Can I use a garlic infused oil or is any garlic bad? What else can I use to season my meats, soups, and stews? Thank you so much for this site!
Felicia, You may use garlic infused oil as the garlic has water-soluble FODMAPs–this means that the fibers will NOT leach into the oil. Infuse the oil with garlic–remove the garlic and then use the flavored oil. Chives and the green part of scallion may be used in infuse some onion flavor to you soups, stews and meat dishes. I also recommend mustard (without FODMAP ingredients), lemon, fresh herbs such as rosemary, thyme, cilantro.
I’m sure you’ve heard this a million times, but…I’m so happy to have found your blog! My mother and I both suffer from some sort of IBS/Fructose malabsorption and this diet has been a godsend for both of us.
You mention that Monash is continually updating their list and testing more foods. Is there a way to see this list as it is updated? I’m curious about so many foods!
Hi Anna, The most up to date available information for food analysis from Monash researchers (as far as I know) is in their Monash low FODMAP app. Available for iPhone, iPad etc Otherwise, we await new published info which I know they are working on. And, thank you for your kind words about my blog…it means a lot!
Hi Kate,
I continue to be an avid reader. Many thanks for all of your input!
I have been having trouble finding a digestive enzyme. I am finding that a lot of them leave me with a scratchy throat which I find to be pretty strange. I wonder if I am allergic to something in the ones I have tried.
Do you have any recommendations?
Many thanks!
Kris, Are you sure you need digestive enzymes? I can’t say that they have been helpful for many of my clients and sometimes when it comes to supplements less is more.But..if you do need them…Designs for health. http://catalog.designsforhealth.com/Digestzymes-180?sc=2&category=3779
It’s true many supplement companies work directly through your health care professional. But, I do encourage my clients to work with a health care professional when adding supplements to your regimen.
Thanks, Kate. I would prefer not to use a digestive enzyme however I am having gas after meals in the elimination phase. I have not been tested for SIBO however wonder if this is what is going on for me. I am hesitant to take the antibiotics for it due to problems with IBS-C as I am concerned the antibiotics will make it worse.
Thanks for your recommendation on the digestive enzyme!
Hi Kate, I have a qustion for you all the way from Holland
I suffer from acne when I eat things that are apparently not good for me. My gut gives me teouble every now and then. I tried slaicylates, but couln’t eat onion, leek, apple, pear, banana, so I tried FODMaps, but seem to have trouble with nuts and other things.
Is it possible to have mainly acne trouble and not so much gut trouble when you re fructose intolerent? Red meat seems to give me trouble too f.i And can you take coconutoil or olive oil?
Thank you so much for this site!
Greetings from the Netherlands
Hello Foksola! I don’t typically see acne in my clients with fructose intolerance but I have had a couple clients who have suffered with skin eruptions that found reducing amines in their diet helpful. There are some thoughts in the medical literature connecting acne breakouts with a diet rich in simple sugars. Small intestinal bacterial overgrowth is associated with some skin disorders and is often present in individuals with fructose malabsorption. As for your questions, coconut oil and olive oil are acceptable on the low FODMAP diet. Remember, FODMAPs are carbohydrates and oils do not contain carbohydrates so would not be a FODMAP source. Red meat can be an issue for some people–it has a high residue and fat content so can be difficult to digest but it does not contain FODMAPs.
Thanks for such an informative and up to date data, Kate! I came across the FODMAP diet in a recent publication and it sounds like it will be the final missing link to my lifelong digestive system problems which have had a crippling effect on my lifestyle. Four years ago I was successfully treated for helicobacter pylori by a world renowned gastroenterologist in Sydney. The treatment was tailor-made for my particular strain (as prescribed medication had not worked) and produced life changing results. I have only to deal with the gas issue and FODMAP is the logical last step. Over many years I have been able to identify many of the triggers you list as problem foods for me. I would really encourage anyone who has ‘stomach ulcer-like pain and symptoms (including reflux)’ and reacts to all foods to have the helicobacter pylori breath test to eliminate this debilitating diseaase. Can’t wait to really put the FODMAP diet into place – very excited as I will finally be in control of my gut!
Thanks for providing such useful information and being so responsive to your readers questions!
After 6+ years of digestive issues, I implemented the Low FODMAP Diet a few months ago and have seen some improvement. I am wondering however, what you do for clients who:
A) Can’t tolerate any grains or carbs besides a few FODMAP friendly veggies (spinach, carrots, red pepper). Grains instantly making me completely exhausted.
B) Can’t tolerate any fruit – have tried the FODMAP friendly ones and the result is extreme fatigue, water retention, bloating, and an overall “icky” feeling. I recently learned that I am highly sensitive to citric acid and have an immediate reaction to berries or anything with added citric acid.
So, slowly but surely I am eliminating trigger foods but it seems my diet is quite limited.
What I am struggling with is overall energy, especially since I am an avid runner, biker, and yoga enthusiast. While I am willing to do what it takes to heal my gut, the fairly low-carb diet I am following is definitely impacting my quality of life. I feel tired, a bit down, and find myself having a lot of cravings because I am not getting enough carbs.
Any advice as to what to do? Are there other sources of carbs that may work for highly sensitive individuals?
Colleen, I would recommend you find a good dietitian and MD (gastro) to work with. Sounds like you might have other issues going on such as small intestinal bacterial overgrowth and/or gut inflammation impacting digestion.
There are nutrients that can help heal the gut such as l-glutamine that may be helpful but of course I can’t provide individual health care intervention on a blog format—you would really need some expert advise with this. A great integrative MD is Gerry Mullin at Johns Hopkins. Although I am a runner myself and absolutely LOVE running–it can be tough on the gut. In your case, this might be a good time to focus more on low intensity exercises to heal your gut as well. I do wonder if avoiding grains altogether leads to depletion of certain digestive enzymes in the gut. Just a thought I have had over the years… It appears that some people avoid grains and then have a tough time adding them back. No info on that in the medical literature –but a concern I do have. It is very likely that you are not getting enough nutrients to help nourish your gut and this is key to improving your wellness and energy.
I also do not eat grains. Is this a bad habit to get into? Will it make things worse? I have read that grains are difficult to digest (SCD, Paleo, Gaps diets).
I love grains…am I making a mistake and making things worse, Kate?
Beth, I wish I could answer that question. Like I said in the previous post this is a concern I have but I don’t have medical literature to support including grains or not with IBS. Wheat, barley and rye can be difficult due to the fructans and GOS for those with IBS but these grains can support gut health on the other hand by feeding bacteria that produce butyrate a short chain fatty acid linked with decreasing risk of colon cancer. I do think we OVER do grains in the US but avoiding them altogether-all types -I would like to see more RESEARCH to support this for gut health. With the low FODMAP diet, the goal is to eliminate FODMAP containing grains (not all grains) for the elimination phase AND to try to incorporate as many of those foods back into the diet during the challenge phase. It’s not a long term diet but rather a ‘learning’ diet.
Hi Jade- I can not answer that definitively as we don’t have research specifically regarding diet and sibo==but in theory certainly the low FODMAP diet could reduce bacteria in your small intestine as you are no longer feeding them as generously. That being said, I have had many clients on the diet for weeks and still test positive. I think it would take a very long time on the diet to see dramatic changes if SIBO is present. What I often find is that my clients with SIBO respond to the diet with good but not necessarily miraculous results OR they do well on the diet but have a difficult time adding ANY FODMAPs back into their diet during the re-challenge phase–this type of presentation is a RED flag that SIBO is likely present.
Hope that helps. I can not emphasize enough that IBS patients should be tested for small intestinal bacterial overgrowth. Find a gastroenterologist that will test for it. SIBO can contribute to constipation and/or diarrhea and symptoms mimic IBS.
Here, Here! As someone who had IBS for a few decades and was then diagnosed with IBD, with a “side of SIBO,” please listen to Kate’s advice to get tested/seen regarding SIBO, as I have found it to be hands-down the most challenging part of my whole situation. Formerly, it was just considered part and parcel to IBS and IBD symptoms. Thankfully, FODMAPS research and Kate’s blog have been such a tremendous help to so many!
Carolyn, SIBO stands for small intestinal bacterial overgrowth. Typically the small intestine does not have a great deal of bacteria present in it. SIBO is when bacteria overgrows in the small intestine. SIBO symptoms mimic IBS. The treatment is an antibiotic. Certain health conditions or surgery increase the risk for SIBO such as diabetes, celiac but many people diagnosed with IBS have SIBO. Altered motility of the small intestine seems to increase risk. Despite the research suggesting diarrhea must be present, I have found many of my IBS-C clients to test positive for SIBO as well. I have personally had SIBO after surgery removing my ileo-cecal valve, another risk factor for SIBO. Although I have not seen research based diet for SIBO==the low FODMAP seems to be fairly effective along with some other measures such as spacing meals out every 3-4 hours.
Love this! I’m working w/ a client now and have her following a FODMAPs diet. She’s doing great, but has some problems when she’s eating out and can’t find anything FODMAP friendly. Any suggestions for FODMAPS friendly snacks she can carry around with her?
Sure–great FODMAPs friendly snacks: rice cakes with 1 tb. peanut butter or
Blue Diamond pecan thins with cheddar cheese slices, Green valley yogurt with homemade granola (made with oats, maple syrup, oatbran as primary ingredients) My favorite snack: rice cake, spread with natural p. butter, 1/2 ripe banana sliced, and 1 tb. sliced almonds. Many of the granola or bars to go are not fodmap friendly. When eating out-simple grilled chicken, baked potato, simple salad with oil and fresh lemon and for many people- small amounts of wheat okay so even a small pita pocket with lettuce, tomato, turkey can be tolerated just not on big roll!
Thanks so much for all your suggestions! The rice cake w/ nut butter and banana sounds like a good one. I agree, so many of the bars are not FODMAP friendly
I have a Fodmap friendly muesli bar at my shop by Hummercrunch. They are fantastic! Done via Sue Shephards guidance
Awesome Lee-Ann, thanks for sharing and I know those in Australia will be on the look out.
Thank you so much for your work with low fodmaps. I am just starting this diet and feeling very overwhelmed but I think I have found a treasure on your site!
Stay tuned as I am now in Australia learning more on the latest on FODMAPs and will be ready to share and update the FODMAPs info via the blog very soon!
I need to gain weight while following the FODMAP diet. I try to eat several small meals a day but still it’s really hard to gain weight with IBS-D. I know my triggers and try to eat well balanced meals. I cannot have Boost, Ensure or any other of those supplements without my stomach going crazy. Any suggestions?
Thank-you
I would be sure that celiac disease and small intestinal bacterial overgrowth have been ruled out which may be a contributing factors to weight loss. Of course, my advice here does not replace the importance of addressing your health with your doctor and other health professionals to consider other causes. I find that my clients do well gaining weight when they include small amounts of fat, protein and fodmap friendly carbs every time they eat–so for instance not only snacking on fruit or crackers –have rice crackers, cheddar cheese and carrots or peanut butter on a a rice cake with 1/2 a banana. Including small amounts of healthy fats adds to the calorie load without impacting FODMAP intake. Many of the over the counter high calorie products appear to have hidden FODMAPs and often can contribute to diarrhea–seen frequently when used in tube feedings–they would not be my first choice.
What if you can’t eat any of those cheeses? I am lactose intolerant and they ALL bother me. Also, I can’t eat chicken unless it’s a cutlet, as something roasted is quite oily. Can’t have nut butters as they bother me as well. Oil is my enemy, among other food items like olives, green beans and brocccoli. Even too much of a sweet potato. Seems like my options are EXTREMELY limited. Any thoughts?
Sounds like you may have more than lactose intolerance as the cheeses listed are very low lactose. Some people have issues with the protein in dairy which is beyond the low FODMAP diet.
They say IBS and migraines are related and cheese such as cheddar is a trigger for migraines. The older I get the more things I cannot eat. Pretty soon I will only be able to drink water.
Hi Kate, Thanks for having such a great site with so much helpful information! I’m wondering if you have any “grab n’ go” snack ideas and/or frozen meal ideas. One snack idea was sweet potato chips…There just never seems to be the luxury of time to cook what is needed…Having some “on the run” snack and lunch/dinner ideas will help fill in the gaps for when cooking isn’t an option. Please feel free to give a private response if you are concerned about writing recommendations that may be misconstrued as product endorsements. Thanks again! Your help is greatly appreciated…:) Sincerely, Karen
Hi Karen-
Glad you find the site helpful. For grab and go items, I would recommend rice cakes with peanut butter-put two together for easy packing, rice crackers and a cheese stick, a banana and a handful of almonds, tortilla chips or gluttino pretzels. Or keep some oatmeal packets and add hot water on the run. Green Valley makes a nice lactose free yogurt to grab and go. I haven’t found a nutritious low FODMAP granola bar, yet! I have not had much time to scan the frozen food aisle but I have looked at some items. Whole foods gluten free pie crusts are low fodmaps so can be filled with eggs, cheese, lactose free milk and spinach for a quiche (freeze leftovers for a quick meal when you don’t have time to cook), the Udi’s pizza crusts are easy to use to whip up a pizza, and we love Trader Joe’s frozen brown rice that steams up in 3 minutes in the microwave and can be easily cooked up into an Asian fried rice. Hope that helps a bit.
This is a very handy shopping list! A few questions… 1. Are the following foods FODMAP friendly: stevia, jicima, kale, and collards? 2. Why is margarine (like smart balance) not FODMAP friendly? I know it has soybean oil in it, but tofu (made from soy) IS FODMAP friendly. It also has whey protein from milk, but not the lactose. 3. What other ingredients do you look for on labels besides lactose, fructose (HFCS), wheat (semolina, flour, spelt, couscous, durum, farina, kamut), barley, rye, sorbitol, manitol, maltitol, xylitol, and isomalt to avoid a high FODMAP food? TIA!
Lastly, in general do you reccommend only 1 serving fruit OR vegetables per meal? Or if FODMAP friendly is both ok?
Great questions Jen! Not sure that jicama, kale and collards have been tested but doubt kale and collards with be low in FODMAPs. Stevia should be okay. I don’t recommend margarine in general–processed…but I am sure some brands would be fine. Soybean oil is not a problem…FODMAPs are carbs not fats and oils are 100% fat. Other ingredients…this is a loaded question but I can give you a few more..onions, garlic, fruit juice, inulin, FOS, chicory root, soy flour, bean flours… And 1 serving of fruit per meal as there is likely an amount of fructose that individuals can handle at one time –even if in even ratio with glucose, the concept of “fructose load” same for sugar-y foods too–limit portion as sucrose is a source of fructose too.
K
Great site! I have a question, how much constitutes a serving size for fruit, vegetable and meat at each meal?
Fruit servings range a bit but here are a few examples of what constitute a fruit serving: 1 small banana, 1 cup berries, 1 orange, 2 kiwifruit and 15 grapes. Meat in its pure form does not contain any FODMAPs but for general health a serving around the size of a deck of cards or slightly larger would be reasonable. Vegetables are generally low in carbohydrates so can be consumed as tolerated-as long as low in FODMAPs and as long as there is not a portion restriction based on the low FODMAP diet guidelines such as for celery which should be limited to 1 stalk per sitting. Hope that helps!
Thank you so much for your advice. Another question – is mayonnaise allowed and is Earth Balance Coconut Spread (butter alternative) allowed?
Mayonnaise is generally allowed and I could not find the ingredients for the coconut spread on the Earth Balance website….BUT if its mostly coconut oil then it should be low.
Is Tamari ?
Yes.
Thank you so much – I really appreciate your help.
Can you eat walnuts and almonds on this diet ?
Yes, a small handful of almonds or walnuts seems to be tolerated fine. Just avoid pistachios which contain sizable fructans (a no-no!)
Hi,
is TVP ok? It’s made from soy protein. If not what alternatives are there for vegetarians?
Ta
What type of tortillas are allowed? Are corn tortillas safe? Spelt?
Corn and brown rice tortillas are allowed generally speaking as long as they do not contain other FODMAP ingredients. Spelt varies in FODMAPs so it is a trial and error in the US.
I am confused about the reasoning behind the types of cheeses allowed. I understand that aged cheeses will have the lactose removed, but mozarella seems to be a fresh cheese. I LOVE cheese and would like to start eating it again, but I want to be careful. Can you help?
Chris- When cheese is made from milk it is divided into curds and whey. The liquid part whey has most of the lactose. So “wetter” cheeses like ricotta and cottage cheese have more lactose. The curds are mostly protein and lower lactose. The amount of lactose in firm cheeses is marginal. Even feta is low enough in lactose to be considered low in FODMAPs. If you find the allowed cheeses bother you–it could be the fat content or a dairy intolerance but likely not a FODMAP issue.
Kate,
There are whey protein powders that are also lactose free would you consider that acceptable? of course, stripped aways from other sugars and carbs….
Also, another good protein powder is egg protein but it costs more than whey…
I need lots of protein because i lift weights
Thanks.
Fadi, Most individuals can get plenty of protein for their weight lifting needs without purchasing protein powders. The less ‘product’ you consume the less likely you will get FODMAPs masked in the ingredients in these products. There are some products that are suitable on the low FODMAP diet if made with whey protein isolate…but again, I truly don’t see the need for these products for 99% of people.
I have small intestinal bacterial overgrowth, which has led to IBS-C. Is the FODMAPs diet an appropriate way to combat this condition? I am seeing a naturopathic doctor and she prescribed me some herbs to fight the bacteria(berberine and thyme oil). She also recommended I go on the Specific Carbohydrate Diet, but this diet seems very restrictive and difficult to follow. Do you have any advice? FODMAPs or SCD? Or a combination of the two?
Thanks!
-Naomi
Hi Naomi-That is a great question! The low FODMAP diet has not been studied specifically to combat SIBO but certainly has been a concept that has been speculated about in potentially treating SIBO. The SCD diet and the low FODMAP diet are based on the same theory in many ways–and that is that malabsorbed sugars feed bacteria. But the 2 diets differ in the types and amounts restricted. The SCD does not take in account the whole concept of fructose malabsorption that is better understood today. It would be irresponsible to provide medical advice without understanding your full medical history. I would advise you visit with a dietitian well-versed in gastrointestinal health and the low FODMAP diet and the SCD and to create a viable action plan for you. If interested, check out my colleague, Patsy Catsos’ site to find a dietitian–>http://www.IBSfree.net for the dietitian registry of FODMAP-knowledgeable dietitians.
I am in the same situation so let me know what you find. If anything. Thanks for sharing this great info!
I have SIBO w/IBS-C symptoms and have tried all the diets, including SCD and now my second week of FODMAP diet. I have found that a combo FODMAP/Paleo/SCD is working. I’ll try to add some more veggies soon, but for now the strict diet is working.
Keep us posted Linda on how you do.
Is ground flaxseed low in FODMAPs? What about Chia Seeds? Thank you!
Not sure flaxseed has been tested yet. I have seen some of my clients do very well with flax and others it causes gas, so not sure. Chia appears to be low in FODMAP and my clients seem to tolerate well.
Do you have any recommendations for protein powders that are FODMAP-friendly?
And is coconut milk allowed on the FODMAP diet?
Thanks,
-Naomi
Hi Naomi,
These 2 protein powders seem low in FODMAPs–Nutribiotic vanilla rice protein and
Bluebonnet Whey Protein Isolate original flavor. Yes, coconut milk is considered low in FODMAPs (previous info had listed it as high FODMAP). Hope the diet is helping you feel better.
Kate
There are a few good protein powders available at the moment. I have just started using SunWarrior protein powder, ingredients seem to be all low fodmap friendly and its vegan and raw. I found it easily enough at the healthfood shop in metro Adelaide. Hopefully it does the trick!
Carla, this sounds like a unique product. I was unable to find a list of ingredients in the Sun Warrior Protein powder? Is it just rice?
Just checked the packet, the Sun Warrior powder ingredients as follows:
99%Brown Rice (Bio-Fermented raw sprouted whole grain brown rice)
less than 1% of the following:
Stevia, Xanthan gum, natural vanilla flavour, pectin.
So far I havent had any trouble. I blend it up with some home-made almond milk, banana or blueberries. I suffer pretty badly with abdominal pain (gas related) and general bloating and so far so good. Hope this helps.
Carla, that seems okay to me. Haven’t hear of bio-fermented before but I would imagine that is okay.
Well, Ive just got back from the doctor and been told i need to try a low fodmap diet. my usual diet is a chopped up apple, yogurt, dried fruit and soy milk for breakfast, salad with chickpeas for lunch, afternoon tea is usually tofu smoothie and dinner my partner and I usually have something like vegetarian nachos or lentil burgers. this is going to be such a big change for me. so relieved to hear i can still eat bananas and peanut butter. it is going to be so hard cutting out soy milk, i drink more than a cup a day in my teas.
Hopefully you can visit with a knowledgable dietitian to help your sort out the diet. Tofu is low in FODMAP so you can still do that! Try almond milk instead of soy milk in your teas. If you are in the US, try green valley lactose free yogurt and add blueberries and nuts instead of apples and dried fruit. I have a number of recipes on this blog so hopefully you find a few low FODMAP recipes that interest you.
Best…
Kate
Thank you so much! I am in little old New Zealand but I’m sure there are lots of good alternatives. Im a poor young student so a dietitian isn’t an option as they are very expensive in N.Z. Lots of different sites are saying different things. Is broccoli ok? I eat that a lot. Also, potato is ok so are potato fries ok? thank you so much for support.
Broccoli should be limited to 1/2 cup serving and potato (white) is low in FODMAP.
Is soymilk FODMAP friendly?
Soy milk can go either way. Depends on the way it is processed–if made with whole soybeans it tends to be high in FODMAPs but if it is simply made with soy protein or isolated soy protein it tends to be low in FODMAPs. In the UK and Aussie- So Good Soy milk is low in FODMAPs but Vitasoy is high in FODMAPs. Not sure about US brands…hopefully we can get some tested this year.
I found a protein powder called Biochem, and the ingredients are: whey protein isolate,stevia extract, natural vanilla flavor, organic evaporated cane juice, xanthan gum, and maltodextrin lecitin. Any idea if this works for a low fodmap diet?
Not sure my original reply was posted to your question. From the appearance of the label it looks like it is a low FODMAP product but I suggest limiting products when possible and stick with whole, natural food when possible. Certain ingredients may have FODMAPs –they haven’t all been tested–so hard to know for sure. When selecting low FODMAP products–it often is a best educated guess– unless products are tested–we can’t know for sure if they are low FODMAP. Not to scare you off from indulging in food products, many of my clients tolerate certain GF breads, pasta, crackers and cookies–but manufacturers use different variations of ingredients.
On your list you have Yogurt/kefir and Lifeway Kefir. Does that mean that all Lifeway Kefir is OK to eat, what about the lactose as it is made from milk? I think Lifeway may make a lactose free variety, but I can’t find it anywhere. Some website say Spelt is OK. I bought Spelt flour to bake, but you say it is not OK. What about chocolate? I love chocolate, and if there is no lactose and no sweeteners ending in ol and no inulin, then why not? I also like a glass of wine
- can I drink any wine, red or white, or vodka or any other alcohol?
I look forward to your advice. Thankyou, Helen
Great questions Helen! I believe the Lifeway brand kefir (not Helios) is FODMAP friendly-low in lactose and ok if made with acceptable fruit. Always check labels and ingredients as manufacturers change produce info. The helios brand made by the same company has inulin I believe. Spelt tolerance varies–I generally don’t allow initially–but that is just my opinion. Not sure chocolate has been tested–have seen and heard mixed things. Most of my clients tolerate it in small amounts. It’s best you address your individual questions to your dietitian and/or doctor prior to making diet changes–and regarding appropriateness of alcohol.
[...] check out this article at Today’s Dietitian. How about a grocery list of Low FODMAP foods? Check out the list complied by Kate Scarlata, RD. I also have some printed handouts, so give me a shout out if you are [...]
Hi Kate,
I have been advised to give the low FODMAP diet a go, I am currently compiling a shopping list/trying to plan what i will eat. The listr you provide is great – thanks for that!
I do want to ask if i can drink Tea though? i’m English and I drink a few cups a day! I would usually have Tetlys tea bags, if i brewed these in tap water and used lactose free milk (no sugar) would that be ok?
I also have a very sweet tooth…are you able to eat chocolate or is that off limits!?
Many Thanks.
Your website is a godsend! Thank you so much for it. I have terrible bloating problems after most meals so I look 9 months pregnant and feel weak and dizzy all day (no diarrhea or constipation or abdominal pain). My gastroenterologist printed out a version of the Fodmaps diet and told me to follow it. All that is listed as OK to eat are certain fruits, veggies, grains, substitutes for milk, OK cheeses, and sweeteners. The list also says which foods to eliminate altogether. I am assuming that protein foods are not listed because they are carb free, so one can eat them in unlimited amounts? Is that so?
I have not been eating any of the taboo foods, yet will still bloat from the allowed foods. Is it a matter of amount? For example, for dinner I had a very large portion of steamed green beans with lots of butter and a pork chop sauteed in olive oil with a some cayenne pepper on it. I bloated terribly. I don’t understand it, except that perhaps the portion of green beans was too large, so there was too much Fodmaps present. So, does that mean that even low Fodmaps food need to be limited in quantity? For lunch, I had a large salad the other day with only low Fodmaps foods in it (spinach, tomatoes, 1/2 orange, handful of walnuts, 1 oz blue cheese, 2 hard boiled eggs, cuke, olive oil, plain rice vinegar), and I bloated terribly. Once again, is it the amount of low Fodmaps foods that is the culprit in my bloating? For example, can I eat a cup or two of quinoa without consequence or should I limit amount?
Also, is balsamic vinegar low Fodmaps?
Finally, is there a website that will tell me how much of the fermentable saccharides are in each of the low Fodmaps foods, so I can begin to calculate how much to eat of any one of them at any one time?
Thank you so much, in advance.
Esther
Finally,
Esther….all great questions. The Aussie researchers are currently working on a composition booklet due {hopefully} this summer…we all await the arrival of this great resource! Large portions can present a problem as you will potentially over consume the FODMAP limit of (0.5 gms/sitting). I would suggest you be evaluated for small intestinal bacterial overgrowth which can present with your range of symptoms–this is a breath test…
I forgot to ask you if you know whether regular molasses, blackstrap molasses, papaya, canned corn, tofu, cooked barley, eggplant, green peas, artichoke, sweet potatoes, wine, or beer are in the low or high Fodmaps group? Thank you so much.
Esther
US data has molasses as excess in fructose so not allowed. Last time I checked Monash U had not tested it. One slice papaya should be okay. 1/2 cup canned corn is OK. Tofu is low in FODMAPs due to processing of it. Barley is a source of FODMAPs–so not okay. Okay on eggplant. 1/3 cup of green peas. NO on artichoke. 1/2 cup sweet potatoes okay. Wine and beer should be consumed with caution as it is a gastric irritant. A glass of dry white or red wine likely best choice.
I know honey is not FODMAP-friendly on its own, but what if it is baked into gluten-free bread or roll?
No honey on the elimination phase of the diet. It is a source of excess fructose.
Are you able to eat Balsamic Vinegar on the low fodmap diet? Looking to make salads more interesting..
And eggs!?
Beth: Eggs okay. I believe balsamic is fine….not sure that it has been tested…it does have some sugar in it. For some reason, it bothers me…not sure why. Many of my clients enjoy it without a problem.
What is your best educated guess as to whether either muenster cheese or blue cheese are low fodmaps foods?
You said that I should limit the amount of foodmaps at one sitting to .5 grams. So, what does that mean is the amount to which I should limit low fodmaps foods at one sitting, like green beans or spinach or quinoa or oatmeal or lactose free milk?
Thanks,
Esther
I forgot to distinguish in my earlier question between cooked spinach and raw spinach. How much may I eat of either at one sitting?
Thanks,
Esther
Esther-when I am referring to the 0.5gm amount that is not the food amount but the amount of FODMAPs in the food. That was provided just to give you a reference point. Cheese, unless really ‘wet’ like ricotta and cottage cheese, is generally low in lactose and FODMAPs do okay on Muenster and Blue. A good size portion of spinach raw say 2 cups or 1/2 cup cooked should be well tolerated– I wouldn’t go overboard in any one food group…or food…moderation in al things would be your best bet.
You wrote, <>
Would an internist or gastroenterologist know about this breath test? If it is positive, do you know what would be the cure?
My symptoms have gotten worse lately to where I am continually bloated like I am 9 months pregnant. I can go nowhere. I have no life! I have been following the low fodmaps diet for a litte over 1 week to no avail as of yet. I wake up bloated, bloat more with every low fodmaps meal, go to bed hugely bloated, and wake up a little bit less bloated, but still very much so. I am not constipated, have normal bowel movements, do not have diarrhea or any gas. My bloat begins just below my breasts. When I am not bloated, I have a very flat stomach, and I am slim.
I have recently had a coloscopy, endoscopy and no explanation there. Today, I had an H. pylori test and a small bowel study, both ordered by my gastroenterologist. It took two 1/2 hours for the barium that I was told to swallow to show up on the Xray of my small intestine. Normally, it takes 1 hour.
If you can make any suggestions that I could have checked out, I’d be very grateful. My gastroenterologist has nothing more to offer me.
I do want you to know that I am very grateful for all the help you have given me with the fodmaps diet. I was eating large portions of the low fodmaps food (like a large plateful of green beans or a very big spinach salad with other low fodmaps foods), and perhaps that has been a mistake, and added to my bloating. I am now not eating anything in bulk, and maybe that will eventually help me return to normal again.
Thank you, in advance.
Esther
You suggested that I be evaluated for small intestinal bacterial overgrowth with a breath test.
Would an internist or gastroenterologist know about this breath test? If it is positive, do you know what would be the cure?
My symptoms have gotten worse lately to where I am continually bloated like I am 9 months pregnant. I can go nowhere. I have no life! I have been following the low fodmaps diet for a litte over 1 week to no avail as of yet. I wake up bloated, bloat more with every low fodmaps meal, go to bed hugely bloated, and wake up a little bit less bloated, but still very much so. I am not constipated, have normal bowel movements, do not have diarrhea or any gas. My bloat begins just below my breasts. When I am not bloated, I have a very flat stomach, and I am slim.
I have recently had a coloscopy, endoscopy and no explanation there. Today, I had an H. pylori test and a small bowel study, both ordered by my gastroenterologist. It took two 1/2 hours for the barium that I was told to swallow to show up on the Xray of my small intestine. Normally, it takes 1 hour.
If you can make any suggestions that I could have checked out, I’d be very grateful. My gastroenterologist has nothing more to offer me.
I do want you to know that I am very grateful for all the help you have given me with the fodmaps diet. I was eating large portions of the low fodmaps food (like a large plateful of green beans or a very big spinach salad with other low fodmaps foods), and perhaps that has been a mistake, and added to my bloating. I am now not eating anything in bulk, and maybe that will eventually help me return to normal again.
Thank you, in advance.
Esther
Hi there-Typically a gastroenterologist would order the breath test for small intestinal bacterial overgrowth and you would want them to measure BOTH hydrogen and methane. My other thought is that you perhaps have gastroparesis–this is slowed stomach emptying which can be tested with a gastric emptying test. These are just some other ideas to ponder since I can’t give out medical advice per se, just suggestions for you to follow up with your health care providers. A high fiber and/or high fat diet slows gastric emptying so the diet can be a bit different than the low FODMAP diet recommendations.
I am in the US and am a healthy, non-medicated Crohn’s patient of 11 years–happily on the SCD diet. I am like many Crohnies who, after having had an ileo-cecal resection, develop SIBO. I’ve been on Xifaxan twice in the past year and am now on low-FODMAPS in conjunction with SCD diet and SCD homemade yogurt. Adding the LF routine to my SCD has banished my SIBO! I am very grateful for your website, as it seems that aside from Australia, there is not much info./research on SIBO. I live near two large well-known teaching university hospitals, so I’m just glad my doc is up to speed. But there is still so much more information and awareness needed on SIBO. Thanks for your significant contribution! And just as a note of encouragement to others, I really enjoy a full menu of yummy foods that I prepare in a variety of ways: chopped, pureed, baked, sauteed….Just decide to have fun with your food plan and the sky’s the limit. When you start feeling great, you will find that there is no way you would ever want to deviate from your food plan and all the health it brings. Best wishes!
Liz…thanks so much for sharing. I, too, do not have my ileo-cecal valve and developed SIBO.. so completely understand what you are saying. I have been fortunate not to have Crohn’s disease, but I am so grateful you share your pearls of wisdom.
Hi Kate,
1. Is there any cure for small intestinal bacteria overgrowth, if my test proves positive?
2. What is the diet you recommend for small intestinal bacteria overgrowth?
3. How is small intestinal bacterial overgrowth different from bacterial overgrowth that is abdominal, which is what the Fodmaps diet is for? Just a different location of the bacterial overgrowth?
4. I have suspected that I have gastroparesis for a long time, because my bloating problem began soon after my appendix ruptured, and I read that abdominal surgery can damage one’s vagus nerve which controls gastric emptying. However, the gastric emptying study I had was negative, although my reading indicates that the study I had used insufficient time for the test. If I suspect that that is my problem, then are you saying that the only diet recommendations would be to limit fat intake and fiber intake and nothing else?
Thank you, Kate. You are an angel!
Esther
If your SIBO breath test proves positive, the current therapy is an antibiotic. There are all sorts of diet therapies on the internet for SIBO, but not sure any are proven therapies. The low FODMAP diet could be helpful as FODMAPs are fast food for bacteria…so if you stop feeding the presumption is that they will die off. I have found that with gastroparesis the low FODMAP diet is helpful, but not much literature on that specific use, that I have found. There are other diet modifications that individuals with gastroparesis may find helpful and that is limited meal size, limiting fat and fiber which slows gastric emptying. There are medical treatments for gastroparesis as well.
Hi kate,
Can i just say how helpful your blog has been so far, thank you!
One thing i am struggling with is finding uk versions of suitable products listed online, could you possibly glance over the below ingredients and give me your opinion?
There is a uk brand called Lactofree that say:
“Lactofree is made from semi skimmed cows’ milk and filtered to remove half the milk sugars. Lactase enzyme is then added to the milk to break down the remaining milk sugars into simpler forms that your body can absorb. So what you get is delicious lactofree, which has all the nutritious goodness of regular semi skimmed milk”
The ingredients are then listed as Semi Skimmed Milk,Lactase Enzyme.
They also do a butter by the same process with the following ingredients:
Lactofree Butter (62%),Vegetable Oil (24%) ,Water ,Lactic Culture ,Salt (1.2%) ,Vitamins A and D
We also have a bread called Genius:
Water,Potato Starch ,Cornflour ,Vegetable Oil ,Tapioca Starch ,Egg White ,Rice Bran ,Cellulose ,Sugar ,Yeast ,Salt ,Stabiliser (Xanthan Gum) ,Rice Flour ,Calcium Propionate
What do you think?
In addition i wanted to ask you about the ingredients of yeast and modified starch and Soya Lecithins (with Milk Protein and Whey Powder)??
Any help and advice would be great! Thank you so much!
Beth
Beth- King’s College London has a couple great little FODMAP booklets you may want to check it out–http://www.kcl.ac.uk/medicine/research/divisions/dns/projects/fodmaps/publications.aspx
The lacto free milk and butter seem appropriate as does the bread you mentioned. Soy lecithins are low FODMaP and I don’t think modified starch would be an issue–FODMAPs are small carbohydrates and starch is a longer chain–so can ferment (cause gas) but at a slower rate.
Hope that helps!!
Kate
Thank you! That’s a great help.
Beth
Hi Kate and Beth, just read Beths post and agree that information on the avoid/acceptable lists are very limited in the uk so was very excited to see your suggestion of the information available from Kings College. The booklets look brilliant, however after reading that you can only purchase them 10 at a time i decided to ring and see if i could get just one copy. Just to let you know, they will not send out copies to the general public, only to registered dieticians so for the likes of Beth and I its a no go. What they will do (or did when i rang) is to take your email and postcode and send you a list of dieticians in your local area.
tammy
Thanks Tammy for sharing that info. It’s best to initiate the diet with a dietitian’s help so finding an RD that is knowledgable from King’s College may be a great start!
Thanks for this post on soy lecithin! I have been avoiding it, yet it is in so many products! This should open up a lot of options. Your blog is a wonderful help.
Good Afternoon Kate,
Can you recommend a good fodmap friendly cookbook? My girlfriend was recently asked to begin a low fodmap diet and I am looking for options to assist her. She has suffered greatly over the last year (in no small part to my cooking with everything HIGH in fodmaps…but we didn’t know!)and we are trying to elimination phase now (2 weeks and still 50/50 she bloats afterwards). We’ve gone to the basic’s…and will stick with this for the next few weeks before attempting to add anything…Great site! I’m becoming a regular reader!
Sue Shepherd’s Food Intolerance Management Plan is coming to the US via Barnes and Nobles later this month. I was fortunate to pick this book up in Melbourne when I visited her group at Monash University–they do the bulk of the FODMAP diet research. Click here for link.
Has your girlfriend considered testing for small intestinal bacterial overgrowth?–this may be contributing to her ongoing bloating. Also blood testing for celiac is important too.
Glad you like my site and please keep me posted on her progress.
Hi Kate,
I’m a 22 year old from New Zealand. For the past 3 years or so in particular I have experienced awful pain, bloating, nausea, indigestion after almost every meal. After multiple operations and specialist tests they still haven’t managed to uncover the cause yet. I have now decided to start the low fodmap diet, and I am looking forward to hopefully getting on track to a much better lifestyle. Thank you so much for all of your guidance that you provide in your blog, it has been so helpful.
I was wondering if there is a list somewhere of common sauces that are allowed in the FODMAP diet? (ie, oyster sauces, stocks (broths), fish sauce… those sorts of things) I understand a lot of stocks (broths) would be a no go as they contain onion powder?
Thanks again
Hi there Emily–glad you stopped by my blog
I don’t have a list of acceptable sauces…sorry! Broth tends to have onion, you are right…a client found a brand of chicken broth called Savory Choice on Amazon here in the US that appears low in FODMAPs. I guess I need to take a closer look at fish and oyster sauce…I would check out brands you are interested in purchasing and look online for their website and check out the ingredients in the product. if its just fish and salt, then fish sauce should be fine. Oyster sauce seems to have more added to it, sugar and starch thickeners so could be a bit more tricky to figure out. If it’s just oysters and regular table sugar and cornstarch–it should be ok… While on the low FODMAP diet it is essential to read ingredients lists.
Best,
Kate
Hi Kate,
I will look into what options we have here on the shelves in NZ…. However I may need to learn how to make my own broth.
Thanks very much for your swift reply
I was also wondering about herbal tea. I am a big fan of herbal tea and often will drink it throughout the day to avoid feeling nauseated. However I have heard that apparently herbal teas contain chicory root which is a fodmap, do you know whether any herbal tea is safe?
Kate, is cornstarch OK to eat? For example, Jello instant low fat puddings are made with cornstarch. Are they OK on fodmaps?
Thank you,
Esther
Is pure cornmeal OK? I guess if corn tortillas are OK, cornmeal should also be? What about corn starch?
Thanks, Kate.
Esther
Esther- to the best of my knowledge, cornstarch and corn meal is low in FODMAPs.
I am usinf a protein powder made from golden pea isolate. Is this FODMAP friendly or not?
What about Dr Sandra Cabot’s Syndrome X Protein Powder made from whey?
I am not big on the use of protein powders which often have additives. Why not get protein from whole foods…eggs, nut butters, acceptable cheeses, lacto-free yogurt such as Green Valley?
Hiya, I’m new to all of this but it does seem to be helping.I wonder if you can help me? Some people say barley is ok while others say not? Also soy sauce and soya milk, things are pretty confusing.
Barley is now considered a high FODMAP food so should not be consumed. Old FODMAP diet info listed it as okay but not anymore. Soy sauce should be fine–very low carbohydrates. Soy milk varies –some UK and Aussie brands have been tested and are low in FODMAPs but some are high in FODMAPs…. but I don’t have info on US brands.
Hi, I am just starting this diet. I have Celiac, had had it for 3 years now. Just recently, I had an endoscopy due to extreme stomach bulging and distention. The Dr put me on the low fodmaps diet. I am VERY new to this and it seems very limiting with both my gluten free and this. Doeas anyone know if there is a more complete list than the ones I have seen everywhere? For example, can you have coffee, black? Can you have regular sodas without art. sweetners? Would someone point me in the right direction? Thanks! Also, is agave ok??
Margaret- It’s important to meet with a dietitian to review all the nuances of the low FODMAP diet. You really want to do it correctly to assess whether it is helpful for you. Agave is a definite no. Coffee seems to be tolerated by most but limit to 1-2 cups. The soda issue is a bit more complex to review here on the blog. You could try Patsy Catsos’ book on amazon as a resource.
Hi,
I have been diagnosed with IBS-C. My GI doctor told me about this diet and it got me to reading about it online. I have the problem that I get painful bloating that is sometimes relieved when I eat. Does this have to do with why you are supposed to have multiple small meals instead of three large? What could this mean?
Thanks!
Perhaps when you eat it stimulates some intestinal motility and that helps move the gas out of your small intestine? Have you been tested for celiac disease and small intestinal bacterial overgrowth?….these are 2 key tests to have ruled out if you have IBS symptoms. Smaller meals may be better tolerated but you want to try to allow 3 hours between eating times to allow a cleansing wave called the MMC clear your small intestine of bacteria and food (It will only ‘cleanse’ when you are not eating) So constant grazing is not ideal.
Yes to celiac but not sure about SIBO. I have never taken a breath test…. I am also on a medication call amitiza twice a day with meals and it seemed like it was working for the first month but after about three to four weeks the pain and bloating came back. I am going to try to eat low FODMAP for a bit to see how it goes. How long do you recomend doing it for before you see (or not) results?
Laura, I would try the diet for 4-6 weeks before deciding if it is working or not….it seems most of my clients experience benefits within the first week or two.
What sweeteners are okay to use?
I have stuck to Splenda and Candarel (in the UK)as they are made from sucrose.
Any others to use/avoid?
(Losing weight too, so using normal sugar is a no-no)
Many thanks
I do not recommend splenda–one study reveals it impacts gut flora negatively. I am not familiar with Candarel. Since table sugar has a mere 16 calories per teaspoon–perhaps use sparingly. I don’t like to recommend sugar free products in general.
Can you give some FODMAPs snack suggestions for someone with nut allergy? I’m highly allergic to all nuts including peanuts. I’m always seeing “healthy snack ideas” that are mostly nuts and it’s just not an option. I usually go for fruit or veg (like kale chips, or veg chips) but this might not work for FODMAPs. Any ideas?
How about acceptable cheese and rice crackers, lactose free yogurt with blueberries and pumpkin seeds, Gluten free pretzels, Oatmeal with lactose free milk and strawberries?
thanks! all good except for pumpkin seeds. I’ve had a reaction to those as well.
Hi Kate this website has been so helpful! recipes and shopping lists! my doctor recommended me to the fodmap diet in March and it has been working well except when i go off it, even small things make me sick but i’m getting there, i find it hard though when im at a party or a dinner with friends, i tend to have some snacks thinking it wont matter… but soon after i realise that i cant keep doing that. I have been battling this since i was 10 and i am now 16 and this diet is the first thing that has been able to help, websites like yours make it alot easier so thank you
Brittany- Glad you have found my site to be helpful. When someone is particularly sensitive to FODMAPs I like to have them tested for Small intestinal bacterial overgrowth….you may want to consider that testing if you have not had it done yet.
I didn’t see this question above. If so, I appologize. As I look at almost every “Certified Organic” item from Trader Joes, Whole Foods, etc, I see Evaperated Cane Juice in almost every items ingrdients. Is Evaporated Cane Juice an acceptable FODMAP sugar, or is it in the “Sugars/Sweeteners To Avoid” column?
To the best of my knowledge it has a very similar composition as sucrose as it is made from sugar cane…so it would be low in FODMAPs. It is used in organic products as it is a bit less processed so retains some of the micronutrients. You don’t want to overload on items made with sugar in general as it may contribute to symptoms in some due to it’s ‘fructose load’. Sugar has equal amounts of fructose and glucose, but too much fructose at one time even in the presence of glucose can be cause symptoms. That is why we recommend just one fruit per sitting as well.
I have Crohns and my intestine exploded leaving me with a colostomy. I went on the SCD diet and it was quite helpful. I continue to follow that even though I lost my colon. However, i am more concerned with my husbands condition. Since he had quad-druple bi-pass surgery he has had developed a gastro situation of illiuses that make his stomach swell out of control. No one has ever recommended nutrition or diet to begin to control th gas. He has been hospitalized with his colon twisting to near surgery and then it seems to release when he is turned on his side and the gas is expelled. So he has a floppy colon and with very little motility and peristolisis (sp). Three weeks ago I put him on the SCD diet. Plain chicken soup with purred carrots to cleanse his system. then I added homemade yougurt with farmer cheese (dry curd) and banana. His abdomen has been rid of bloat but he cheats with bread and now his bowel is loose and then okay and it flip flops. So our gastro doc has ordered a sibo test and also the fodmap diet. The diet as I read it has come contradictions. Is there a clearer list of legal vs illegal foods. I had him off all white flour, sugar, potatoes, rice, no grains, no milk products except for home made yogurt. How can I incorporate the fodmap without contradictions? I hope I am making myself clear. I know it sounds confusing…please help. thank you
The SCD diet and the low FODMAP diet have overlaps but they are also very different. The SCD diet does not incorporate the current research about fructose malabsorption. I would encourage your husband to work directly with a registered dietitian who can delve into his medical history and provide the most suitable diet for him. It would be difficult to try to blend both diets in my estimation. A couple great resources for you would be Peter Gibson and Sue Shepherd’s book, The Food Intolerance Management Plan or Patsy’s Catsos’ latest book, Change your Carbs, Change your Life-both provide great intricate details of the low FODMAP diet.
Thank you for responding. I will get those books and see about a dietitian who is familiar with the FODMAPs diet. Just a quick question…is Farmer Cheese put out by Friendship Farms agreeable with the diet? It is a dry curd. again thank you
Brenda-Farmer’s cheese is not lactose free but low in lactose. If you stick with the serving size, it should be fine. Most of my clients can tolerate small amounts without an issue.
Brenda, I just wanted to wish you the best after seeing your post. I have Crohn’s (2000), am allergic to the maintenance meds, and functioned very well on SCD, until more recently when I developed SIBO twice in one year (due to resection surgery). I know that no doc, and I understand why, would ever recommend what I’m dong, but I’m combining the 2 diets with great success in the past 4 months. I eat plenty of wild-caught fish, organic poultry, eggs/egg whites, hard cheeses, homemade yogurt, almond milk, almond butter, allowed FODMAP fruits and veggies throughout the day, and toss walnuts/olives into my spring green salads, with homemade FODMAP/SCD legal Olive Oil dressings I’ve put together. I also make “quickie” muffins in a coffee cup with friendly nut flours, and pureed carrots, etc., a touch of maple syrup and baking soda. It goes in the microwave and that is a quick “bread” fix for me now and then–I also make loaves of SCD breads in the oven. I use the almond flour for SCD pizza, etc., but make sure I don’t overdue on nut and nut-derived ingredients in the course of one day. I have been SIBO-free and feeling really great. I make a point of having a balanced approach with each food group each day, for “nut”-rition, hehe, sorry couldn’t resist that one!!
I am doing so well that I hesitate to challenge the diet, but I know that’s the healthy thing to do so, I’m going to start this week with Green Valley lactose-free yogurt to see if I can tolerate that and not have to make my own anymore. I drink lots of water, green tea, and take a multivitamin, B-12 sublingual, and B-Complex, Calcuim w/Mag. and D, high-quality Omega 3. These supplements are approved by my IBD specialist. I still make SCD homemade broth and plan to continue to do so, since that is such a wonderful food that freezes well. Kate, I appreciate your blog so much. Off hand, do you see anything about my diet that is alarming? I have hesitated to see a dietician lately due to budget constraints. I shop at Whole Foods, or choose similar organic and grass-fed, etc., options elsewhere. I don’t expect anyone to endorse what I’m doing…I’m gathering all the information I can out there and running with it.
Wow…Liz–it looks like you are doing a pretty great job at merging the diets. The key is getting adequate carbs for energy, b-vitamins, calcium and your basic macronutrients–protein and fat. Carbs is always the tricky one as the SCD and FODMAPs are based on carb modifications. You seem to be a bit low in carbohydrates but hopefully with some challenging you can slowly expand your intake without symptoms. A dietitian with digestive health experience may be helpful as you expand your diet.
Thank you so much for responding. Would you by any chance know of a dietician/nutritionist to recommend in the Washington, DC, Maryland area. From what I am learning, I think it’s important to have that support.
Brenda-check out my colleague Rebecca. http://rebeccascritchfield.wordpress.com/contact/
Thank you so much for your comments, Kate! I really appreciate them, and I love your blog. Happy Anniversary as well. I initially gravitated toward your site due to your credentials, and the limited info on low-FODMAPS–which is improving all the time–but then felt in sync with your way of life and outlook. There are a lot of good blogs out there authored by those under 35, and it was certainly nice to find one by someone over 35, haha. We have three children close in age to yours and just had our 27th anniversary–We will head to Asheville to celebrate in July. I will definitely buy the books you recommended to Brenda, and at some point, will get a consult to make sure my nutrition is adequate. I did get the thumbs up from my specialist to do SCD and incorporate LFM foodplan as needed for intolerances. I am an optimist by nature, love yoga and hiking, and I enjoy the sunshine, youthful outlook,…and “wisdom,”
from your posts! Not to mention the really great recipes. I think it’s important to tell people when they are making such a positive difference. Goodness knows there are millions of bloggers out there, and you are a standout. I’m keeping a food journal and look forward to expanding my horizons with LFM’s. 
Asheville is on my next hit list of places to visit. Suppose to be a very health conscious community. Thanks for your kind words about my blog…much appreciated!
Hi Kate,
I’m in the UK and been on the elimination phase of the Low FODMAP diet for about 5 weeks now and really find it’s working! Thsi site has been a great help as there’s hardly any info available in the UK. I have one quick question I wondered if you could help me with please? Are rocket salad leaves ok? Not sure if its these I’m reacting to or something else? I haven’t found them listed or any websites as low or high FODMAP?
Thanks!
Elaine-I have not seen actual data on rocket. Many of my clients can tolerate it though. Could it be what you put on it?
Kate
Hi Kate,
Thanks for the quick response. It was a side dish with a butternut squash, rice and feta slice I make which is definitely Low FODMAP and I have eaten it lots before. I can definitely recommend Sue Shepherd’s Food Intolerance Management Plan – lots of lovely recipes and helpful info.
Must just be me with the rocket then!!
Thanks again,
Elaine
Butternut squash should be limited to 1/2 cup serving due to fructan/gos content. I do love Sue’s book–BEAUTIFUL pictures! I know she has rocket in her book–but still waiting on definitive info from Monash where the testing is ongoing!
Thanks Kate – may have been just a bit too much squash! I’ll await the results on rocket and try that in moderation from now on. Thanks again for all your help – really like your website and all the useful info.
Elaine
I was wondering if ViSalus shakes are FODMAP friendly? Thanks for all your help, this blog is like finding a nugget of gold!
I am not familiar with ViSalus shakes can you provide a list of ingredients so that perhaps I may help you?
Hi Kate,
Thanks for offering to look into this further for me! Here are the listed ingredients:
Other Ingredients: Soy Protein Isolate, Digestive Resistant
Maltodextrin (from Fibersol™), Whey Protein Hydrolysate, Whey
Protein Concentrate, DiCalcium Phosphate, Sunflower Oil, Natural
and Artificial Flavor, Medium Chain Triglycerides, Maltodextrin, Gum
Arabic, Xanthan Gum, Sodium Caseinate, DiMagnesium Phosphate,
Magnesium Oxide, Soy Lecithin, Mono and Diglycerides, Patented
Protease (from Aminogen™), DiPotassium Phosphate, Sucralose,
Ascorbic Acid, Vitamin E Acetate, Chromium Amino Acid Chelate,
Molybdenum Amino Acid Chelate, Selenium Amino Acid Chelate,
Biotin, Vitamin A Palimate, Niacinamide, Potassium Iodide, Zinc
Oxide, Copper Gluconate, Calcium Pantothenate, Cyanocobalamin,
Manganese Sulfate, Cholecalciferol, Pyridoxine Hydrochloride,
Thiamin Mononitrate, Riboflavin, Phytomenadione and Folic Acid.
I appreciate your assistance in my navigation through this IBS and low FODMAP world…
Claire
Well the digestive resistant maltodextrin is a red flag for me as is the sucralose which in one study showed that it alters beneficial intestinal flora (gut bacteria) so I would say, avoid this product.
First of all awesome blog! I’ve had issues for about 2 years and just suffered. I stubled accross your blog and am almost symptom free after 5 days!I saw a few mentions of tea on the comments where you recommended lactose free or almond milk. What about the tea itself? I’ve been avoiding tea becasue it is high in caffine. Can we have one cup of tea per day? (Black/tetley)
Thank you so…much Matt! Yay…so glad you are feeling better. This low FODMAP diet has truly helped so many people! I think a cup of tea should be okay. Certain teas like dandelion may be a FODMAP issue but I don’t think a small amount of black tea (1 cup) would be an issue. Caffeine can stimulate gut motility so titrate to your own personal tolerance.
Hi Kate,
I’m from the UK and have just started the FODMAP diet as IBS sufferer and no longer being able to cope with constant bloating (looked like i was 6 months pregnant) and on and off severe pain.
I can’t quite find a definitive answer on whether chocolate is okay to eat? Obviously some chocolate contains wheat, but if it’s just plain milk chocolate or Galaxy or something, is that okay? I’m going lactose free aside from that (I have rice milk which I actually prefer to cow’s), but wasn’t sure whether chocolate has to be eliminated also?
One more thing, is butter okay? Or olive spread? Also, are porridge oats okay? They say under the ingredients 100% rolled oats, but then under allergy advice it says ‘this product contains gluten’.
Sorry for all the questions! And thank you for all the information you’ve provided here
.
Hope to hear back from you,
Georgie
Georgie…Lots of great questions. We have not received the final word on chocolate from Monash Uni. (the FODMAP researchers) yet…it is in line to be tested and hopefully soon!! Many of my clients have faired very nicely with small amounts of dark chocolate so perhaps you could try a small amount. Butter is okay–very low in lactose so not a problem. Do you mean olive oil spread–that would be okay too. Rolled oats can be a source of gluten but the low FODMAP diet is NOT a gluten free diet. There are overlaps with the gluten free diet as the low FODMAP diet minimized wheat, barley and rye the primary gluten sources. So give the porridge oats a try. Glad you find me and look forward to hear how you do on the low FODMAP diet!
Best,
Kate
I see, thank you so much! Would you say dairy free chocolate is okay? Or is it the cocoa in general that is uncertain?
Really appreciate your response and help
Georgie
[...] And this list of FODMAP foods to get you started: Shopping List [...]
Georgie-It could be that the cocoa bean has FODMAPs–and not just the lactose but will know soon enough–lots of complicating factors b/c different chocolate is made from various ingredients.
Hey Kate,
I’ve been doing the diet for about 5 days now and feel a bit confused with it to say the least. At times I feel like my stomach is tolerating foods fine and then the next I’ll be so bloated despite eating everything that is ‘fodmap safe’
For instance tonight I made a curry, which contained chicken, spices and coconut cream, and was quite rich. However all of the ingredients I used were fodmap friendly, but I got ridiculously bloated afterwards. Do you think this is simply because the dish was quite rich anyway and spices are renowned for messing up people with IBS? Because I’m getting confused as to what on earth is causing my symptoms even when I’m following the diet!
Very frustrating
Oh Georgie…that is not fun. I hope you are working with a dietitian that is knowledgable in the diet and a health professional that can rule out other issues such as food allergies, infections, other reasons for malabsorption that could be contributors to your symptoms. Some individuals with IBS have issues with fat digestion and this may need to be evaluated by your doctor–coconut cream is quite high in fat. The low FODMAP diet is helpful in symptom management for about 75% of those with IBS but not for all.
I’ve just started following the fodmaps diet Georgie and I know coconut milk is accepted but it makes me quite ill in my stomach. I’ve found this through trail and error. I don’t know why it does but it really effects me so now I don’t use it at all.
Have been on the FODMAP diet for three weeks now, and truly appreciate all your help. Not sure I would have known enough about this to continue by myself! My next thought is….I am slim, work out, have always been a very conscientious eater…whole grains, fresh veggies, lean meats. Naturally, many of my favorite foods, including broccoli, avocados, watermelon, are on the no list…and I can deal with that. I am finding that preplanning of snacks, etc. is the best thing…take my own! And most restaurants will let you alter an order….but it is challenging to say the least. Thanks for keeping us on track as we tackle this. My question today is…I have been taking Juice Plus vitamins for years now. Guessing they may not be okay? Do you know about the Juice Plus product? And finding beverages is a problem….thinking plain water is the best! Thoughts?
I just discovered the FODMAPS diet and so far these past 48 hours have been the best days I’ve had in the last 20 years. Thank you so much!!!! I am curious about the ingredients in processed deli roast beef lunchmeat: sodium lactate, sodium phosphates, sodium diacetate, sodium ascorbate, sodium nitrate and “caramel color”. I couldn’t find any info in “Free At Last” 2nd ed. Okay/Not Okay? Any imputed is appreciated.
I don’t believe any of those additives would be a FODMAP issue but of course for general health don’t over do deli meats due to sodium content.
Hi Kate, I am confused. I’ve been looking up the fruit I like to eat the most on Wolfram Alpha, the computational data base, to see what the ratio is of fructose to glucose on each fruit. I did that so as to see how much of each I can eat at a time,understanding from your article in Today’s Dietition, vol. 12, no. 8, that it is important to avoid “foods that contain greater than 0.5 g of fructose in excess of glucose per 100 g and/or greater than 3 g. of fructose per serving regardless of glucose”.
What I found out on Wolfram Alpha contradicts what you included in your Low Fodmaps Grocery List, and that really throws me. You included on that list grapes and honeydew melon and excluded peaches and apricots.
Here’s what I learned on Wolfram Alpha: 1 cup grapes 9.1 g. fructose, 8.2 g. glucose; 1 cup honeydew melon 5.2 g. fructose, 4.7 g. glucose. In both cases the fructose is higher than the glucose, making them foods to avoid on Fodmaps, but you recommend them. Even if the ratio of fructose to glucose wasn’t unfavorable, the # of grams of fructose alone make grapes a fruit to limit to 1/3 cup and honeydew melon to limit to 1/2 a cup, so as to keep the load of fructose to less than 3, which is what you recommend. Yet, you limit them to one serving which is likely to be 1 cup, way too heavy a load on Fodmaps, assuming one can trust Wolfram Alpha’s data.
You suggest we avoid eating any peaches or apricots on a low Fodmaps diet, but Wolfram Alpha’s data says the opposite, since the glucose in each fruit exceeds the fructose, which makes it a Fodmaps friendly fruit: 1 peach 2.3 g. fructose, 2.9 g. glucose; apricot 1.3 g. fructose, 3.3 g. glucose. So, the conclusion from this data is that one peach or one apricot would be OK on a Fodmaps diet.
Thanks so much, Kate, for all the work you do on behalf of all of those of us suffering from abdominal distention, etc.
Esther–
What I have found is that many of the databases are antiquated and that the most up to date info is from the Monash team in Australia and they are the primary resource for my information.
Hi there…just hoping you could answer something for me, after being diagnosed with IBS a couple of years ago, i came across the low fodmap diet and decided to purchase patsy catsos book and followed the elimination process to the letter for 3 weeks. By week 2 i started to feel better as although i dont suffer from toilet issues so much, my bloating is awful after eating or drinking anything! So i decided to start on the challenge phase..one by one i did each challenge but got nothing! No bloating with anything i ate. So then i started to eat “normally” again with the family and gradually my bloating returned and i am sitting here writing this with a huge bloated gassy tum.. why do you think i did not react to ANY of the fodmap challenges?!..would really really appreciate your thoughts on this..many thanks x
Abigail, Perhaps you have small intestinal bacterial overgrowth. Have you been tested for this?
Kate
thanks for replying! No, i havent.. but upon looking at the symptoms, i dont seem to fit the bill for that either as i dont have chronic toilet problems or trouble gaining weight (if only!)…i just have terrible bloating and gas after eating or drinking. I did get rid of much of the bloating as i said by following the lowfod plan but was looking forward to finding out which fodmap group was causing the issues but i am non the wiser! Any other thoughts? Do you think its worth asking the doctor about the small intestinal bacteria test?…many thanks once again! x
Yes, I believe any individual that suffers from bloating should consider small intestinal bacterial overgrowth as a potential issue….many of my clients that present with weight gain have been tested positive for SIBO–not everyone presents with diarrhea and weight loss.
Hi Kate,
I found a usda website that gives the composition of all foods that agrees in essence with Wolfram Alpha. First, one gets on the usda website and enters a food item like raw peach; then when raw peach’s data comes up, click on <> and you will get the fructose, glucose, gallactose, lactose, maltose data for a raw peach. comes up. The website is http://ndb.nal.usda.gov/ndb/foods/list?fg=&man=&lfacet=&count=&max=&sort=&qlookup=&offset=&format=Full&new=
You probably know all this and have a perfectly good explanation for my confusion!!!
Thanks.
Abigail, just a thought from my own experience. Probably worth getting the test. I can tell you that I quickly gained 30lbs. with SIBO and lost that same weight on LFM’s plan and am staying stable at what I consider my long-term typical weight. Apparently, I had some malabsorption issues with FODMAPS, that put on weight. Hope that helps…
Thanks for sharing Liz–I have found many individuals have weight gain and SIBO particularly with IBS-C.
thank you liz and kate for taking the time out to reply…i will def take your advice and see if i can get a test with my doctor…things like this take AGES on our national health system but i will let you know how i get on! A big thank you once again for your help x…
Good luck, Abigail!:)
Juice Plus vitamins? Yea or nay?
Ellen-sorry forgot to check on that….do you have a list of ingredients so I can evaluate as best I can?! Thanks
Directions are to take two capsules of each every day. The fruit one contains:fruit juice powder and pulp from apple, orange, pineapple, cranberry, peach, acerola cherry, and papaya, gelatin, calcium ascorbate, citrus pectin, beet root powder, glucomanna, date fiber, prune fiber, folic acid. The green pill (vegetable) contain vegetable juice powder and pulp from carrot, parsley, beet, kale, broccoli, cabbage, spinach and tomato, gelatin, glucomanna, cellouse, calcium ascorbate, natural enzyme blend, sugarbeet fiber, oat bran, rice bran, folic acid.
Ellen, I would say that they would not fit the criteria to be low in FODMAPs.
Hi Kate,
Are goat cheese, fresh mozzarella cheese or feta cheese low in lactose and therefore allowable on Fodmaps? I know that you list mozzarella (and feta) on your low fodmaps shopping list, but I don’t know if the mozzarella is the fresh kind or the hard kind one uses in lasagna. I would love to treat myself and my husband to some fresh mozzarella, tomato, basil, and olive oil, but I don’t know if I dare.
Also, I’m a bit confused about feta. It’s on your shopping list, but perhaps the amount should be limited for me. I had an omelet yesterday with 2 eggs, a dash of lactose free milk, 3 kalamata olives, diced, a small tomato, diced, and about a 1/3 cup of crumbled feta cheese, all sauteed in a small amount of butter and olive oil. All were fodmap friendly ingredients, yet I bloated. Not the huge kind of bloat that I can get; more like 4 months pregnant than 9 months pregnant! Any suggestions as to the ingredient that might be the culprit?
Kate, in addition to my question above about fresh mozzarella and feta cheese and if they are high in lactose, is miso paste fodmaps friendly? Miso paste is fermented soy and is an ingredient in something kind of yummy that is sold at the local health food store that is OK re fodmaps on all other counts. But I bloated some from eating it, so I’m wondering if you have any info about miso paste.
Thanks,
Esther
Thanks Kate. I thought the Juice Plus vitamins were good before the FODMAP days! Just needed the reassurance that even a little of those ingredients were going to be wrong choices. I appreciate your help. Visit yesterday to GI doc. Said to stay on diet. Try and add a little more food to my day as I lost three pounds and can’t afford to do so. Your blog is a lifesaver.
Ellen, it’s easy to lose a bit of weight when you change up your diet but of course this is not always a desirable goal—try adding peanut butter as a high calorie low FODMAP option to snacks and meals. Rice is a good calorie booster too…so try to add a nice scoop to your lunch and dinner when possible.
Are goat cheese or fresh mozzarella cheese low in lactose and therefore allowable on Fodmaps? You list mozzarella on your low fodmaps shopping list, but I don’t know if the mozzarella you list is the fresh kind or the hard kind one uses to make lasagna.
Thanks, in advance, Kate.
Esther
Goat cheese and fresh mozzarella in normal serving sizes should be low enough in lactose–the wetter the cheese the more lactose in general. Ricotta cheese and cottage are a bit TOO high in lactose to be considered low enough for the low FODMAP diet. Frienship farmer cheese is a great low lactose alternative to ricotta cheese though and is FODMAP friendly.
Thank you so much, Kate, for that helpful info. I’m going to give them a try!
Hi
How about the oil, we only use olive oil, but I’ve noticed many places use canola oil when they prepare things, or lots of things in store have it. I’m aware of no animal, “vegetable” oil, my doctor said.
Thank you. Have a nice day.
Yes- oils are low FODMAP as they r carbohydrate free and FODMAPs r carbohydrates!
thank you soo much.
Hi Kate,
I have recently tried to start the diet, I have found it hard to keep to it due to everything I need to remember when it comes to what I can and can’t eat. I seem to stick to fresh fruit and vegies mainly, but have so far avoided any of the lactose and gluten free pre-made products on the shelves at supermarkets. What sort of preservatives, additives should I avoid?
Megan, I hope you are working with a knowledgable dietitian to help you navigate the many nuances of the low FODMAP diet–it will make your life SO much easier and ensure that you are doing it correctly and getting the nutrition your body needs.
Sue Shepherd (one of the FODMAP researchers) keeps a website that goes with her latest book, The Food Intolerance Management plan and this provides some tips for you. http://www.foodintolerancemanagementplan.com.au/documents/Food%20Label%20Reading.pdf
Hi Kate, Being lactose and wheat intolerant and now on the Fodmaps diet, can you please tell me if I should be using butter with a low sugars % or a dairy free margarine? Also in baking a cake what would be the maximum amount of butter/margarine and sugar I should use? Thanks so much for this blog, it is really helpful.
Butter is not a significant source of FODMAPs–the lactose content is very low. You could also use a margarine if made with suitable ingredients. I am not a big fan of margarine though– often it is made with too many unrecognizable ingredients. Although fat such as oils and butter are not FODMAP sources, fats can be an IBS trigger so I would keep your fat intake to a reasonable limit per meal. Sugar is a tricky one–individuals with fructose malabsorption can have a difficult time with large amounts of sugar at one meal. Even though sugar is considered low in FODMAPs–too much at one sitting can be too much of a fructose load for the IBS body to handle. We don’t really have a cut-off for sugar -it seems to be very individual–perhaps a TB or so to start. So–I am afraid I don’t have a specific answer to your question but I would recommend if you make a low FODMAP cake, start with a small piece and see how you tolerate the fat and sugar in that portion.
Hi Kate! Thank you so much for having this great online resource! I have been struggling with IBS for years and my GI doctor always just waved off my concerns. I finally saw a new doctor who was younger and more progressive, and he suggested I try the Low FODMAPs diet. I have been doing research online for the past few weeks to prepare for it and I am so confused with all of the conflicting information. I contacted Monash University and they told me that they planned to launch a FODMAP smartphone app by the end of the month. I waited and waited, then checked with them again. Now they tell me that it will be coming out the beginning of next month! I didn’t want to keep waiting and I don’t want to spend the $17 on the booklet since the app is coming out soon. Could you help me with a few points of confusion since I can’t get the app?
First off, I saw in the comments that barley is no longer allowed. Does that mean I can’t have even one beer?! Next, what’s the deal with carrageenan and xanthan gum? They are in almost every type of almond and coconut milk beverage I can find. Are they safe to have in the elimination phase? Are there any brands of vegan cheese that I can have? I am an ovo-vegetarian and I really don’t have a lot of options on this diet. I don’t eat any dairy at all. Lastly, is there an acceptable serving size for pumpkin while in the elimination phase? It’s fall and I want to eat pumpkin things!
Thank you for your help!
You are correct–Barley is not allowed. Although many of my clients don’t tolerate beer very well–it is okay to have ONE on the low FODMAP diet. Whole barley and the amount of barley in beer is different from a carb/fiber perspective. Alcohol can contribute to diarrhea in some– so limit amount. The gums can cause gas but they are not considered FODMAPs–small amounts should be okay. Many products do include them so try to limit food products in general and choose real foods such as tolerable fruits, veggies, nuts, eggs etc. US pumpkin has not been tested. It may contain mannitol–we need to evaluate for sure. Personally, I tolerate small amounts of it fine–perhaps limit to 1/2 cup and assess your tolerance. And lastly, try to get guidance from a dietitian–it makes following the diet SO much easier!
Thanks so much for answering my questions! I appreciate you taking the time to respond. This is all so confusing. I live in Northern Delaware and I cannot find any RD’s in my area that know anything about FODMAPs. I checked Patsy’s Cotsos’ list and none of those RD’s were anywhere close to me. Believe me, I would go meet with one if there was one within a reasonable driving distance.
Also, do you know anything about vital wheat gluten and seitan? Is that something that is safe for me to eat? I need some other options because I am sensitive to soy and cutting that out completely.
Thanks!
what about gluten free beer. Redbridge?
Low FODMAP alcoholic beverages allowed include: beer, gin, vodka, dry red and white wine. So you could try the gluten free beer if you choose and assess your tolerance. Bear in mind (no pun intended
), alcohol is a gastrointestinal irritant and can contribute to diarrhea so limited intake is advised. Limited intake is 1 drink for woman and 2 drinks for men.
Wheat gluten or seitan theoretically should be fine—it is the protein portion of wheat not the carbohydrate portion. I have not seen data from Monash on it but I would perhaps give a small amount a try.
Kate, thank you SO much for answering my questions! I’ll give seitan a try and see how I do. I really need more variety of protein. Does the same apply to pea protein? Pea protein makes an appearance in my soy-free veganaise, which seems otherwise fine. A serving has 0 carbs and sugars, so that makes me think it should be ok, but I’m not sure.
I’m an RD in Northern Delaware and am starting to work with FODMAPS. ecb137@yahoo.com
Thanks Elena for leaving your contact info. I do get many requests for RDs knowledgeable in the diet.
I was just put on the fodmaps diet and am having trouble because i’m a very picky eater. I have to work all day a couple times this month and was wondering if you had any meal ideas that i could freeze so I can eat them at there?
Rachel: Chicken and rice homemade soup and freeze into portion sizes and bring along a banana and some rice crackers to eat with it. Or whip up mini crustless quiches –Using a muffin tin– Saute about 5 cups baby spinach and 1 cup finely diced red peppers in a bit of olive oil for about 2-3 minutes. Drain any extra liquid. Whisk about 10 eggs with 1/2 cup lactose free milk. Add veggies evenly to all 12 muffin tins. Top with egg mixture filling about 2/3 full. Could add a bit of grated cheddar too to each muffin tin. Bake at 350 for about 20 minute or until no longer runny. Freeze these individually and you can reheat and toast up some Udi’s gluten free white bread and add the ‘crustless quiche’ and make a breakfast sandwich for dinner.
I have been on the diet for about four months and do notice the difference. However, just had my blood work done for my yearly physical and my cholesterol rose 30 points and my LDL rose, too. What am I doing wrong? I weigh 113 and am 5’5″ and work out 3-4 days a week. I follow the diet very closely. Now what?
Ellen-Soluble fiber is great for lowering cholesterol so perhaps try to incorporate more soluble fiber low FODMAP food sources such as oats, oat bran, chia seeds, flax seeds as tolerated on the diet.
I usually have steel cut oatmeal for breakfast with fruit…a salad with lean protein for lunch and a dinner with all the normal FODMAP foods….Should I add flax seeds (ground?) to meals? Or hemp seeds? How do you eat the chia seeds? Guess I will have more answers when I see my doctor next week….just so surprised that my usual normal numbers jumped with the FODMAP diet. Certainly don’t want to lose any weight or hard to exercise more than I do!
Ellen-I would consider adding 2 tsp chia seeds or ground flaxseed to your steel cut oats. You use chia as you would flax– sprinkle on top of lactose free yogurt or your oats. You can add flax or chia to homemade granola or other recipes too but the cut off per meal is about 3/4 Tablespoon. I have not seen any data or heard any info about FODMAP content of hemp seeds.
Thank you so much! Will let you know what I hear from the doctor after my visit
on antibiotic, Cipro….seems to be botching up all my previous good feeling! Will it go back to normal after I am down with this?
Dear all, I am new here. This is my first week at FODMAP diet. I am also testing for celiac disease. Could you please explain,concidering that I am on FODMAP diet and also testing for celiac,and I must avoid gluten, can I eat wheat (or rye) products witch are gluten free? Also, are we on FODMAP diet allowed to eat fresh fish and seafood in general? also, how about olive oil and mangold(mangel)? Thank you for help in advance. This site is very helpful for all of us
kind regards
Well you need to be eating gluten before any coeliac blood testing (ideally for a good number of weeks, approx 6).
On low-fodmap it is best you avoid wheat. Wheat free will always be gluten free. But gluten free doesn’t mean it’s wheat free.
Olive oil is fine, as is fish.
Not sure what mangold is.
Wheat and Rye also contain FODMAPs however you could consume some wheat starch which is not a FODMAP–found in Cheerios for instance. In order for the celiac testing to be accurate you do want to be sure you are consuming enough gluten until the testing is complete.
Fish, seafood and olive oil do not contain FODMAPs. I believe Mangold is Swiss Chard and if so, that is low FODMAP.
FODMAPs are carbohydrates remember…so food that is carbohydrate free such as oils will not contain FODMAPs.
Best to you!
Well you need to be eating gluten before any coeliac blood testing (ideally for a good number of weeks, approx 6).
On low-fodmap it is best you avoid wheat. Wheat free will always be gluten free. But gluten free doesn’t mean it’s wheat free.
Olive oil is fine, as is fish.
Not sure what mangold is.
Hi Kate,
I have recently started the low FODMAP diet and am experiencing some confusion!
I purchased the low FODMAP book of Sue Shepard’s which can be used to select appropriate items whilst shopping in Australia I’m sure you’re probably aware…
I just don’t understand how some foods are still ok to consume, for example chocolate spread (nutella) contains milk solids and soy…how can this still be suitable? I’ve read on some sites not to consume milk or white chocolate.
I’m just surprised about a lot of the processed foods which we can eat! is there something I’m missing?!
Any advice would be much appreciated from anyone!
Thanks
Hi there-
It takes about 3 weeks to test one food in triplicate–so this is a long, expensive and tedious process!
Small amounts of milk and soy may be allowable if there is only a trace amount in a product or if the carbohydrate portion of milk and soy in the product has been removed with processing. Also as the diet evolves and more foods are tested for FODMAP content–the acceptable list of foods continue to be modified…so make sure the book you are using is current.
Of course, just using good nutrition sense–less processed foods consumed is a good health goal. As for nutella–I can’t really comment–chocolate is on the waiting list to be tested at Monash so it remains a ‘grey’ area.
Because this diet is evolving as foods are tested–patience and flexibility is essential!
Can I use Salad cream or any other spreads on my gluten free bread as i dont like butter in sandwiches,
Thanks in advance
Heinz salad cream (the original) seems to be low FODMAP. Salad cream is a new term for me! Thanks for asking so I could learn something new today! The key for spreads is to avoid onion, garlic, honey or high fructose corn syrup. So reading labels is essential. Here in the US the term natural flavor can denote onion and garlic so avoid products with the term ‘natural flavor’ in the ingredient list particularly in savory foods.
also can i have cucumber?
Hey Linda–Cucumbers are low FODMAP. I find my clients tolerate the English style best.
Have been trying to do the fodmap diet for about a month as described by my doctor. A nutritionist is not an option for me due to medical coverage and cost. I could follow a prescribed list of what to eat each day as a sample plan but have not been able to find such a plan online except for one day’s recommendation which is fine for once a week but it seems that someone should be able to write a week’s worth of menus somewhere and make it available to those with very limited means but with dignity.
Hi Anna, I have a menu and snack handout under my FODMAP basic section. This should help you out!
http://blog.katescarlata.com/fodmaps-basics/fodmaps-menu-and-snacks/
Hi Kate. I have been on the low fodmap diet for a few months now and it has been very helpful. I have read that coffee contains fodmaps, and I cut caffeine before I even began learned of the diet because I thought it to be the cause of my ails. I am looking to add some caffeine back into my diet due to some very busy days. I was wondering if caffeinated tea, like green, black, etc, is fodmap friendly?
Caffeine can be a gastrointestinal irritant as well it can speed up gastrointestinal motility so adjust to your personal tolerance. Black and green teas seem well tolerated. Avoid dandelion tea and chicory coffees though.
why do we need to avoid dandelion tea?
Beth, I believe dandelion tea could be a source of fructans…though I have not seen a research paper on this so this is internet based which as we all know…is often antiquated info. But, when in doubt, do without.
Hi! I just started the Fodmap diet from IBS-Free at last book and am confused about it! In the book, you are suppose to eliminate all the groups and then add them in one by one to see if they bug you. If the don’t then you can eat whatever from that group? But when I search for into on what to eat and not eat it really sticks to the elimination principals. For example, the book says eliminate wheat, then add it back in and if it doesn’t bother you, then you can add this to your diet. But the FODMAP list you post and many other sites post say to never eat it…so what am I to do!
Help I am so confused!
It can be a bit confusing! The first phase of the diet is the elimination phase where all fodmaps are limited or removed. The second phase is to undergo a re-challenge as not all FODMAPs are a problem…and this varies from person to person. Some can tolerate some wheat and absolutely no honey and others may tolerate garlic and no wheat! The goal of the diet is to add back as many of the FODMAP foods (which are healthy) as you can tolerate to allow for a varied and nourishing diet. A small group of my clients can tolerate some wheat back in there diet and enjoy that they can eat an English muffin or some sour dough bread again.
When you add something back to a Fodmaps diet at what point after you eat it should you feel the results…..right away, in an hour or so, the next day?
Typically you should experience symptoms that day within a few hours depending on how fast or slow your digestive tract works.
Hi, thanks for all the information, it was really useful.
I’d like to ask you what if I do celiac desease test, fructose and lactose intolerance test and they are all OK (this means I’m not intolerant at all). Should I keep avoiding those foods or what? Maybe keep checking out other foods? What do you think?
Thanks again.
John, If you are don’t have fructose and lactose intolerance-then they should not contribute to digestive issues for you and you should be able to re-introduce foods that only contain those FODMAPs back into your diet. But other FODMAPs groups could still be an issue for you….polyols–such as mannitol and sorbitol are also commonly malabsorbed–sorbitol is more commonly malabsorbed than mannitol. Fructans and GOS are malabsorbed by everyone–so foods that contain them tend to be big IBS symptom triggers(onions, garlic, beans, wheat) A celiac negative test tells you that wheat is likely not toxic for your body–thankfully, but wheat is a source of FODMAPs–so still can cause digestive symptoms even in someone that has had celiac disease ruled out. I would highly recommend you visit with a dietitian that specializes in digestive health so that they can help your sort out the best diet for your body. I hope that helps.
Thanks Kate!
Hi Kate
Thanks for your helpful website, it is great to find some information on fodmaps!
I have elimiated fodmaps for 4 weeks now but not feeling any better (or worse). Should I give it longer? I have had a couple of slip ups including a choc muffin but didn’t feel any worse – maybe Fodmaps aren’t causing my problem?
I’d appreciate any thoughts. Thanks
SJ-
You would likely feel a vast improvement in symptoms at this point. So…either FODMAPs are not causing your problems or perhaps you are eating hidden FODMAPs such as those in many commercial products such as gluten free granola bars, cereals an other snack foods. If you feel as though you have followed the diet cleanly, than perhaps something else is triggering your symptoms.
Hi Kate, thanks I appreciate your advice. I think I may be accidentally eating some hidden fodmaps e.g. granola bars with small amounts of honey, thinking that very small amounts wouldn’t matter! I might try harder for another couple of weeks and see how I feel. Thanks again : )
Hi,
I have been put on a low fodmap diet after I had periods of extreme unexplained nausea coupled with life long diarrhoea problems.
It has worked really well except after 10 weeks I am now getting really bad pains just in the middle of my chest, I guess it is acid reflux?
Any ideas why.
Pip
Pip, That would be a good question to follow up with your doctor.
Hi Kate, Thanks for all the great info. I am on a Fodmap diet and regularly eat bok choy with no problems. However there wasn’t any in the market today so bought kang kong instead. Is this ok? How about other Asian vegetables?
Many thanks for your help
Carolyn, Not sure that kang kong has been tested–in fact, I have never heard of it
What a great website! I have a question – i have been tested for Celiac and came up negative. Would i need to continue on eating gluten free while eating Low Fodmap?
Jamielee, the low FODMAP diet is not a gluten free diet–FODMAPs are carbohydrates and gluten is a protein. BUt you will see an overlap in the foods that are not allowed==as wheat, barley and rye are all sources of FODMAPs as well as gluten.
Cheerios are not gluten free!
Christine, The low FODMAP diet is NOT a gluten free diet. Cheerios contain wheat starch–which is not a FODMAP containing ingredient. Other components of wheat do contain FODMAPs but wheat starch is not one of them.
i see that you’ve addressed that Cheerios are not gluten free in a post several comments up…but just wanted to comment as some might see your shopping list of allowed foods and think they are gf…but they do contain wheat starch, so they not ok for celiac patients.
thanks for commenting and clarifying!
Hi Kate,
Thanks for your reply re kang kong. It’s also known as pak boong or water spinach but is sold as kang kong here in Cairns, Queensland. Thought I’d try it and let you know. I’ve been eating it all week with no ill effects. (I’m on a Fod Map diet). It’s delicious stir fried with garlic, soy sauce or whatever you prefer.
Thanks again for yr reply.
Carolyn
Carolyn, Just be sure you stir fry the garlic in oil alone–then remove then add vegetables to stir fry. I am sure you know that whole garlic is not allowed on the low FODMAP diet.
do you advise against baked goods made from garbanzo bean/fava bean flours? just curious whether the flours are better tolerated than the beans themselves…
Christine-Yes, I advise AGAINST these flours. I was incorrectly quoted in an article saying they were okay but no do not use bean or soy flour while on the elimination phase.
thanks for the advisement
Hi Kate,
I found this bread in Costco, here are the ingredients and the website. Please tell me what you think. Thank you.
Per Slice
Calories: 80
Fiber: 5g
Fat: 2g
Protein: 3g
Water, organic whole sorghum*, organic whole ground chia seeds*, organic cane sugar*, organic brown flax seeds*, organic whole psyllium husks*, yeast, organic rice flour*, organic vinegar*, sea salt.
http://www.silverhillsbakery.ca/products/gluten-free-bread/gluten-free-omega-flax
I can’t tell you definitively that this would be okay on not BUT I think it might be worth trying. Here are my thoughts: I have not seen actual data on FODMAP content of sorghum–though imagine it will be okay. 5 grams of fiber per slice is a lot of fiber. I might start with one piece rather than going for 2 and find the 10 grams of fiber is too much at one sitting. Otherwise the ingredients seem okay.
i thought 5g of fibre per slice is plenty….i was even thinking of sending them an email to confirm labelling.
I will try it out.
Thanks.
Hi Kate,
Love your low Fodmap recipes – even my son who does not have to eat low fodmap loves them!
Can you tell me if sugarcane fiber in bread is ok ?
Also are psyllium and cellulose ok? And buckwheat?
Thanks for your help
Hi Monisha, Sugar cane fiber has not been tested yet for FODMAPs and I am afraid it is sneaking into products lately. I would avoid it for now. Psyllium can be gassy but it is not a FODMAP source. Cellulose is not a FODMAP source either. Buckwheat flour has been tested and is lower in FODMAPs than wheat flour–should be tolerated in reasonable quantity. Buckwheat groats or roasted buckwheat has not officially been tested. I will be so glad when more foods are tested so I can provide less ‘grey areas’ in the world of FODMAPs. The diet is still evolving as food products are being tested. Currently, Monash Uni has tea, coffee, cocoa and chocolate in line for testing. More to come…
[...] aggravate your belly but not pure maple syrup. A more comprehensive list can be found here and here. The list is also continually updated as they research more foods (ie, coconut and cocoa may be [...]
Cannot find figs on any Fodmap grocery lists. Are they O.K. or not?
Hi Margaret. Figs are NOT FODMAP-friendly. Check out my checklist: http://blog.katescarlata.com/fodmaps-basics/fodmaps-checklist/
Hi
Finding all this extremely interesting and will be giving low fodmaps a try.
I currently follow Patrick Holfords low GL diet and he recommends starting the day with his shake called “Get up and Go” a blend of loads of stuff but it does include xylitol, sunflower, sesame and pumpkind seeds as well as many other things made with soy or skimmed milk (I use lactofree) do you know if this is low fodmap?
Carole, Xylitol is a sugar alcohol–so would not be allowed on the low FODMAP diet. Seeds have fructans and GOS so the allowed portion is fairly small–and soy milk in the US has FODMAPs–not sure where you reside. Lactofree skimmed milk would be okay.
How come kale and cabbage is on your ok list? All the other sites I’ve visited to read about the fodmap diet have listed kale and cabbage as a no go… So now I’m confused
Sisse–
The low FODMAP diet is evolving…many sites have antiquated info. Monash University in Melbourne, Australia has been analyzing foods more recently with state of the art equipment and protocols….they have tested kale and COMMMON cabbage and found them to be low in FODMAPs. Savoy cabbage has more FODMAPs so they cut off for Savoy cabbage is less (1/2 cup). The low FODMAP diet can be confusing at times–due to ongoing food analysis and modifications. Try to stick with blogs/ websites that are reliable and follow Monash U research closely.
Thanks
Mmmmmmm was afraid you were going to say that – just bought a large tub for £50 I’m in the uk by the way and not many good websites giving uk info I’m afraid – yours is brill by the way
Thanks Carole
Isn’t kale (and maybe chard) limited to only one cup raw?
Beth, the cut off levels for FODMAPs is a bit tricky-for one, we don’t all have access to the data that the researchers have at Monash. Also, the Monash app has some serving sizes that don’t actually represent the upper limit of the food based on FODMAP content. For example, the app lists the serving size for baby spinach as 4 leaves. This does not mean you can only eat 4 leaves—but rather food is put into a predetermined serving size–and I am not sure how they came up with that serving size. Some of the app serving size portions are in line with “cut off levels” for FODMAPs but this is not the case for many of the foods listed in the app. I know, it’s confusing. This is why we recommend you meet with a dietitian to help sort out the diet specifics for you. Another example, the rice portion on the app is 1 cup but based on research, rice did not have any detectable FODMAPs so more likely could be tolerated.
Seeds and nuts do have FODMAPs in large quantity. Quantities for appropriate intake on the low FOdMAP diet per the Monash app (which I highly recommend) are 10 almonds, 2 Tablespoons Chia, 2 Tablespoon pumpkin seeds,1 Tablespoon sesame seeds and 2 teaspoons of sunflower seeds–to give you a few examples.
I thought seeds were okay, such as sunflower butter and seeds. But you are saying they are limited? To what amount?
Hi again
I read that natures path gluten free Mesa sunrise was ok on low fodmaps but this morning I got a lot of stomach gurgling and wind after eating it with lactic red milk (which I’ve had no problems with) the cereal contains corn, flax, quinoa and amaranth
Carole-have you noticed an issue with quinoa before? I do have a subset of clients that have trouble digesting quinoa.
Sorry that was supposed to say lactofree milk!
No – quinoa is something I’m ok with so I just don’t get it
I find it best to avoid quinoa
Quinoa is tricky. Not sure if its the saponins on the outside of the grain or something else but it is not tolerated by all.
so, would you advise us to not eat quinoa? I’ve already eliminated so much from my diet. Not sure how I do with quinoa as I have not found any relief from fodmap yet, so don’t know my problem foods. Right now I’m afraid to do any grains.
I am so excited to find your site. I am on my third very long day of this diet. I am glad I found some answers to my confusion based on the list my dr gave me. I use garlic and onion to season a lot of meals. Can I use a garlic infused oil or is any garlic bad? What else can I use to season my meats, soups, and stews? Thank you so much for this site!
Felicia, You may use garlic infused oil as the garlic has water-soluble FODMAPs–this means that the fibers will NOT leach into the oil. Infuse the oil with garlic–remove the garlic and then use the flavored oil. Chives and the green part of scallion may be used in infuse some onion flavor to you soups, stews and meat dishes. I also recommend mustard (without FODMAP ingredients), lemon, fresh herbs such as rosemary, thyme, cilantro.
Hi Kate!
I’m sure you’ve heard this a million times, but…I’m so happy to have found your blog! My mother and I both suffer from some sort of IBS/Fructose malabsorption and this diet has been a godsend for both of us.
You mention that Monash is continually updating their list and testing more foods. Is there a way to see this list as it is updated? I’m curious about so many foods!
Thanks!
Anna
Nutrition Student, Toronto, Canada
Hi Anna, The most up to date available information for food analysis from Monash researchers (as far as I know) is in their Monash low FODMAP app. Available for iPhone, iPad etc Otherwise, we await new published info which I know they are working on. And, thank you for your kind words about my blog…it means a lot!
Hi Kate,
I continue to be an avid reader. Many thanks for all of your input!
I have been having trouble finding a digestive enzyme. I am finding that a lot of them leave me with a scratchy throat which I find to be pretty strange. I wonder if I am allergic to something in the ones I have tried.
Do you have any recommendations?
Many thanks!
Kris, Are you sure you need digestive enzymes? I can’t say that they have been helpful for many of my clients and sometimes when it comes to supplements less is more.But..if you do need them…Designs for health. http://catalog.designsforhealth.com/Digestzymes-180?sc=2&category=3779
you can’t order those digestive enzymes without a medical referral with a phone number.
It’s true many supplement companies work directly through your health care professional. But, I do encourage my clients to work with a health care professional when adding supplements to your regimen.
Thanks, Kate. I would prefer not to use a digestive enzyme however I am having gas after meals in the elimination phase. I have not been tested for SIBO however wonder if this is what is going on for me. I am hesitant to take the antibiotics for it due to problems with IBS-C as I am concerned the antibiotics will make it worse.
Thanks for your recommendation on the digestive enzyme!
Is Old Bay allowed on a low FODMAP diet?
Sarah, I think Old Bay should be okay–I doubt it has been tested but I would presume it would be okay.
Hi Kate, I have a qustion for you all the way from Holland
I suffer from acne when I eat things that are apparently not good for me. My gut gives me teouble every now and then. I tried slaicylates, but couln’t eat onion, leek, apple, pear, banana, so I tried FODMaps, but seem to have trouble with nuts and other things.
Is it possible to have mainly acne trouble and not so much gut trouble when you re fructose intolerent? Red meat seems to give me trouble too f.i And can you take coconutoil or olive oil?
Thank you so much for this site!
Greetings from the Netherlands
Hello Foksola! I don’t typically see acne in my clients with fructose intolerance but I have had a couple clients who have suffered with skin eruptions that found reducing amines in their diet helpful. There are some thoughts in the medical literature connecting acne breakouts with a diet rich in simple sugars. Small intestinal bacterial overgrowth is associated with some skin disorders and is often present in individuals with fructose malabsorption. As for your questions, coconut oil and olive oil are acceptable on the low FODMAP diet. Remember, FODMAPs are carbohydrates and oils do not contain carbohydrates so would not be a FODMAP source. Red meat can be an issue for some people–it has a high residue and fat content so can be difficult to digest but it does not contain FODMAPs.
is broccoli rabe considered ok or red flag?
Christine, I have not seen any data on broccoli rabe. Not sure that the Monash researchers have tested it.
Hi, Kate! Your site is absolutely wonderful, thank you. I am starting a low FODMAP diet this week and you are a huge help and source of motivation.
Two questions.
1.) I’m sad so many nutrition bars are high in FODMAPs. However, I did just discover Quest Bars: http://www.questproteinbar.com/ Do they look safe?
2.) Why does it take 1-2 weeks to feel better on this diet vs. instant results? Just curious!
3.) Do you have any opinion on the probiotic VSL#3? I’ve been seeing a lot of hype about it.
Thank you SO much!
Thanks for such an informative and up to date data, Kate! I came across the FODMAP diet in a recent publication and it sounds like it will be the final missing link to my lifelong digestive system problems which have had a crippling effect on my lifestyle. Four years ago I was successfully treated for helicobacter pylori by a world renowned gastroenterologist in Sydney. The treatment was tailor-made for my particular strain (as prescribed medication had not worked) and produced life changing results. I have only to deal with the gas issue and FODMAP is the logical last step. Over many years I have been able to identify many of the triggers you list as problem foods for me. I would really encourage anyone who has ‘stomach ulcer-like pain and symptoms (including reflux)’ and reacts to all foods to have the helicobacter pylori breath test to eliminate this debilitating diseaase. Can’t wait to really put the FODMAP diet into place – very excited as I will finally be in control of my gut!
[...] Kate Scarlata’s Low FODMAP shopping list Kate Scarlata’s Low FODMAP Menu & Snack Ideas [...]
Hello Kate,
Thanks for providing such useful information and being so responsive to your readers questions!
After 6+ years of digestive issues, I implemented the Low FODMAP Diet a few months ago and have seen some improvement. I am wondering however, what you do for clients who:
A) Can’t tolerate any grains or carbs besides a few FODMAP friendly veggies (spinach, carrots, red pepper). Grains instantly making me completely exhausted.
B) Can’t tolerate any fruit – have tried the FODMAP friendly ones and the result is extreme fatigue, water retention, bloating, and an overall “icky” feeling. I recently learned that I am highly sensitive to citric acid and have an immediate reaction to berries or anything with added citric acid.
So, slowly but surely I am eliminating trigger foods but it seems my diet is quite limited.
What I am struggling with is overall energy, especially since I am an avid runner, biker, and yoga enthusiast. While I am willing to do what it takes to heal my gut, the fairly low-carb diet I am following is definitely impacting my quality of life. I feel tired, a bit down, and find myself having a lot of cravings because I am not getting enough carbs.
Any advice as to what to do? Are there other sources of carbs that may work for highly sensitive individuals?
Thanks much!
Colleen
Colleen, I would recommend you find a good dietitian and MD (gastro) to work with. Sounds like you might have other issues going on such as small intestinal bacterial overgrowth and/or gut inflammation impacting digestion.
There are nutrients that can help heal the gut such as l-glutamine that may be helpful but of course I can’t provide individual health care intervention on a blog format—you would really need some expert advise with this. A great integrative MD is Gerry Mullin at Johns Hopkins. Although I am a runner myself and absolutely LOVE running–it can be tough on the gut. In your case, this might be a good time to focus more on low intensity exercises to heal your gut as well. I do wonder if avoiding grains altogether leads to depletion of certain digestive enzymes in the gut. Just a thought I have had over the years… It appears that some people avoid grains and then have a tough time adding them back. No info on that in the medical literature –but a concern I do have. It is very likely that you are not getting enough nutrients to help nourish your gut and this is key to improving your wellness and energy.
I also do not eat grains. Is this a bad habit to get into? Will it make things worse? I have read that grains are difficult to digest (SCD, Paleo, Gaps diets).
I love grains…am I making a mistake and making things worse, Kate?
Beth, I wish I could answer that question. Like I said in the previous post this is a concern I have but I don’t have medical literature to support including grains or not with IBS. Wheat, barley and rye can be difficult due to the fructans and GOS for those with IBS but these grains can support gut health on the other hand by feeding bacteria that produce butyrate a short chain fatty acid linked with decreasing risk of colon cancer. I do think we OVER do grains in the US but avoiding them altogether-all types -I would like to see more RESEARCH to support this for gut health. With the low FODMAP diet, the goal is to eliminate FODMAP containing grains (not all grains) for the elimination phase AND to try to incorporate as many of those foods back into the diet during the challenge phase. It’s not a long term diet but rather a ‘learning’ diet.
Hi Kate,
I was tested for SIBO with a Lactulose breath test however I had been following Low FODMAP for a couple of weeks prior to it.
Could this have effected the results of the test?
Many thanks.
Hi Jade- I can not answer that definitively as we don’t have research specifically regarding diet and sibo==but in theory certainly the low FODMAP diet could reduce bacteria in your small intestine as you are no longer feeding them as generously. That being said, I have had many clients on the diet for weeks and still test positive. I think it would take a very long time on the diet to see dramatic changes if SIBO is present. What I often find is that my clients with SIBO respond to the diet with good but not necessarily miraculous results OR they do well on the diet but have a difficult time adding ANY FODMAPs back into their diet during the re-challenge phase–this type of presentation is a RED flag that SIBO is likely present.
Hope that helps. I can not emphasize enough that IBS patients should be tested for small intestinal bacterial overgrowth. Find a gastroenterologist that will test for it. SIBO can contribute to constipation and/or diarrhea and symptoms mimic IBS.
So helpful, interesting and informative.
Many, many thanks.
Here, Here! As someone who had IBS for a few decades and was then diagnosed with IBD, with a “side of SIBO,” please listen to Kate’s advice to get tested/seen regarding SIBO, as I have found it to be hands-down the most challenging part of my whole situation. Formerly, it was just considered part and parcel to IBS and IBD symptoms. Thankfully, FODMAPS research and Kate’s blog have been such a tremendous help to so many!
I’ve been following your blog with great interest – it’s very helpful. But please tell me what sibo is as I’ve never heard of it. Thanks
Carolyn, SIBO stands for small intestinal bacterial overgrowth. Typically the small intestine does not have a great deal of bacteria present in it. SIBO is when bacteria overgrows in the small intestine. SIBO symptoms mimic IBS. The treatment is an antibiotic. Certain health conditions or surgery increase the risk for SIBO such as diabetes, celiac but many people diagnosed with IBS have SIBO. Altered motility of the small intestine seems to increase risk. Despite the research suggesting diarrhea must be present, I have found many of my IBS-C clients to test positive for SIBO as well. I have personally had SIBO after surgery removing my ileo-cecal valve, another risk factor for SIBO. Although I have not seen research based diet for SIBO==the low FODMAP seems to be fairly effective along with some other measures such as spacing meals out every 3-4 hours.