627 thoughts on “Low FODMAP shopping list

  1. 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?

    1. 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!

      1. my Doctor just put me on this diet but I can’t have butter could I use olive oil, I need some recipes I have no Idea what I’m doing. help

      2. Butter is not restricted on the low FODMAP diet but if you are avoiding it because of other health concerns, I bet you could substitute olive oil in many recipes.

      3. Dianna, I would encourage you meet with a dietitian to help you manage the low FODMAP diet. Meeting with someone that can help you navigate the diet appropriately will ensure you are eating a healthy diet and also following the diet correctly.

  2. 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!

  3. 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

    1. 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.

  4. 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?

    1. 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.

      1. 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. :(

  5. 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

    1. 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.

  6. 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!

  7. 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

    1. 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!

      1. Thank you so much for your advice. Another question – is mayonnaise allowed and is Earth Balance Coconut Spread (butter alternative) allowed?

    1. 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.

  8. 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?

    1. 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.

      1. 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.

      2. 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.

  9. 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

    1. 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.

    2. 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.

    1. 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.

  10. Do you have any recommendations for protein powders that are FODMAP-friendly?
    And is coconut milk allowed on the FODMAP diet?
    Thanks,
    -Naomi

    1. 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

      1. 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!

      2. 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.

  11. 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.

    1. 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

      1. 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.

    1. 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.

  12. 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?

    1. 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.

  13. 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

    1. 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.

  14. 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.

  15. 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,

    1. 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…

  16. 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

    1. 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.

      1. 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.

  17. 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

  18. 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

  19. 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.

  20. 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

  21. 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

    1. 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.

  22. 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!

    1. 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.

  23. 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

    1. 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.

  24. 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

    1. 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

      1. 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

      2. 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!

      3. 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.

  25. 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!

    1. 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. :)

  26. 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 :)

    1. 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

      1. 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?

  27. 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

  28. Is pure cornmeal OK? I guess if corn tortillas are OK, cornmeal should also be? What about corn starch?

    Thanks, Kate.

    Esther

  29. 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?

    1. 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?

  30. 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.

    1. 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.

      1. Hi,

        I know that barley is a no-no. However in the booklet that my dietician gave me it suggested oatiflakes and I purchased them however these are the ingredients: Wholegrain Oats (63%),Maltodextrin ,Sugar ,Oat Bran (10%) ,Malted Barley Extract ,Salt ,Potassium Chloride ,Niacin ,Iron ,Pantothenic (B5) ,Thiamin (B1) ,Vitamin B6 ,Riboflavin (B2) ,Folic Acid ,Vitamin B1.

        Is malted barely extract the same thing? And does this then make this product a high FODMAP product? Because, like I say, it’s suggested in the low FODMAP diet booklet!

        Thank you!

  31. 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??

    1. 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.

  32. 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!

    1. 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.

      1. 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?

  33. 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.

  34. 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

    1. 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.

  35. 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?

    1. 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?

  36. 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 :)

    1. 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.

  37. 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?

    1. 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.

  38. 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

    1. 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.

  39. 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

    1. 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.

  40. 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.

    1. 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.

  41. 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.

  42. 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. :)

  43. 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!

  44. 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

    1. 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!

  45. 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

  46. I was wondering if ViSalus shakes are FODMAP friendly? Thanks for all your help, this blog is like finding a nugget of gold!

      1. 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

      2. 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.

      3. Hi Kate
        Loving reading through your website and comments.
        I am looking for a weight loss shake that is Fodmap friendly – I thought the ViSalus shakes may have been but I now know otherwise. I know you are not a fan of them, but I am looking for one just to kick start me on my way. I have used a pea protien powder in the past but haven’t had any luck finding a specific weight loss powder.
        Any suggestions? Thank you.

      4. Leanne–we are not sure about the FODMAP content of pea protein powder. I am not a fan of products that advertise as ‘weight loss powder’ ….not even sure what they mean by that term. Sorry. :(

  47. 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)

    1. 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.

  48. 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

    1. 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

      1. 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

  49. 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.

  50. 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 :(

    1. 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.

    2. 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.

  51. 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?

  52. 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.

  53. 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.

    1. 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.

  54. 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

      1. 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

      2. 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.

  55. 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.

  56. 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…

  57. 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…

      1. 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.

  58. 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

  59. 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.

    1. 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.

  60. 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

  61. 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.

  62. 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. :)

  63. 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?

    1. 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

  64. 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.

    1. 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.

  65. 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!

    1. 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!

      1. 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!

      2. 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.

  66. 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.

    1. 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.

  67. 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?

    1. 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.

  68. 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?

    1. 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.

      1. 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!

  69. 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.

    1. 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?

  70. 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

    1. 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.

    2. 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!

  71. 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.

  72. 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 :)

    1. 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!

    1. 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.

  73. 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.

  74. 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?

    1. 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.

      1. 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.

  75. 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!

    1. 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.

  76. 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?

  77. 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.

    1. 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.

  78. 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

    1. 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.

      1. 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 : )

    2. Hello SJ
      How did you get on after staying on the diet a bit longer? Have you tried removing gluten as well… I have been gluten free for 3 years but was still getting sick, until I also eliminated a lot of FODMAPs. Now I do both :-/

  79. 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

  80. 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

  81. 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?

    1. 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.

    1. 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.

    2. 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.

  82. 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

    1. 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.

  83. 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…

  84. 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

    1. 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.

      1. 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.

  85. 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

    1. 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…

  86. 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?

    1. 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.

  87. 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 :)

    1. 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.

  88. 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 :)

    1. 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.

  89. I thought seeds were okay, such as sunflower butter and seeds. But you are saying they are limited? To what amount?

  90. 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

      1. Glad to know it’s not just me! Long soaking helps but does not entirely get rid of the problem. My mom has the same difficulty. A bummer, bc quinoa is very yummy!

        I’m also not a big fan of sorghum, but it’s not a gassiness issue so much as a sour aftertaste issue; dunno if anyone else has encountered that.

        Thanks very much KS for posting these resources!

  91. 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. :(

  92. 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!

    1. 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.

  93. 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

    1. 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!

  94. 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!

    1. 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.

      1. 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!

  95. 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 ;)

    1. 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.

  96. 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!

  97. 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!

  98. 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

    1. 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.

  99. 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?

    1. 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.

  100. 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.

    1. 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.

  101. 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!

  102. 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 :)

    1. 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.

  103. My dietician and I have agreed to embark on a 2 week elimination fodmapdiet but she did not tell me how long the process is for including back various items. Can you give me an idea to what timeframe I am committing with the elimination diet? thank you.
    Dotty

  104. I am so happy to find you! I am embarking on a low FODMAP, low oxalate, and low starch diet due to my horrible IBS-C, gastroparesis, fibromyalgia, and bacterial and fungal overgrowth. It is insane to try to come up with what works and does not make me more symptomatic! I have a few questions. Do you know if Hearts of Palm or low or high FODMAPs? I find them so refreshing. Also are there any protein powders you recommend? Sun Warrior Sprouted Rice seems that it would be best. Wondering what you think of Plant Fusion (sprouted pea, amaranth, quinoa and yes a bit of fructose). Or the Metagenics Ultra Clear Plus that is rice protein sweetened with brown rice syrup solids. THOUGHTS? I need a protein source. Do not like a lot of animal. Too hard on my belly.

    1. Hi Ali,
      I don’t know about hearts of palm–not sure they have been studied. I am not a big fan of protein powders-too many variable ingredients but if you desire to have a protein powder this Sun Warrior product looks good–> http://www.sunwarrior.com/product-info/classic-protein/ I am hoping to have Monash Uni look at some vegan protein powders and evaluate for Fodmaps. Pea protein is very interesting to me…wonder if it will be an issue?

  105. Hi Kate,
    I am wondering if methylcellulose is fodmap friendly. A friend recommended Citrucil with smart fiber that is made of methylcellulose (a non-fermentable fiber (this is what they advertise). I went out to citrucil’s website to see specifically what type of plant it is derived from, and they don’t list it. Just that it is plant based and soluable fiber. My daughter has fructose malabsorption and also problems with fructans, so wanted to get your feedback on this first before trying as it is quite expensive.

      1. Thanks Kate! You wouldn’t believe how many different fiber supplements I tried with my daughter in the past that just caused bloating, gas, and made her constipation worse. I have wasted more money on things, that just made her symptoms worse, all in the while, trying to help with her constipation. So glad to finally have some guidance. Thanks for your work!

  106. Hi Kate,

    Thank you so much for providing such an informative website. I have just started the Low FODMAP diet after suffering from IBS-D for many years.

    I have a quick question regarding herbal teas. I love decaff green tea & peppermint tea, but I would also like to have Ginger Tea, but after quite an extensive search (in the UK) I am unable to find one without Liquorice Root/Liquorice as a listed ingredient. In one case (Twinings) it was 15% Liquorice root. I did a bit of a search on the internet and one site said to avoid if on Low FODMAP diet & another said it was OK. I would be really grateful for any advice.

  107. hmmm, I drink licorice root tea everyday. Read it was good for tummy issues. Never thought about whether or not it had fodmaps. What about dandelion tea? I know dandelion veggies are not allowed, but what about steeped in tea. You aren’t eating the leaves.

  108. If you have a small intestinal bacterial overgrowth are you able to get rid of it? If you do get rid of it, can you go back to a normal diet or will you always need to continue watching what you eat?

    1. Tami, that is a great question. It depends on what caused the SIBO. If could be due to motility changes, surgery, and autoimmune diseases. If the problem can be corrected, then perhaps a ‘normal’ diet would work. But, in some cases, a modified diet may keep the episodes of SIBO less frequent. There still is much research to be done in this area!!

  109. Hi Kate,

    I learned about the fodmap diet a few months ago and have noticed some improvement in my symptoms but still find that some low fodmap recipes have triggered extreme issues for me. I recently had an ALCAT food sensitivity test and was surprised to see many high fodmap foods listed as no reaction. In your opinion is it possible for me to still have IBS symptoms from foods that i am not clinically intolerant to? I am trying so hard to pinpoint my trigger foods and i appreciate any input.

    Thanks!

  110. Hi Kate, first of thanks for your blog- I am a bit overwhelmed by all the info out there. I was diagnosed with IBS about three years ago. Since then I have cut out gluten and lactose from my diet. My IBS related symptoms decreased but the bloating remain. I wake up with a relatively flat stomach and when I go to bed I look about 6 months pregnant. I recently had a food sensitivity test done and found that I did not tolerate foods such as blueberries, cranberries etc. amongst others. I was advised to go on a candida diet (where all forms of sugar, wheat lactose) is cut out. Since reading this blog and the comments from others, I think I should give this diet ago. One initial question pops to my head- in your list of foods to avoid there is onions (of all form) but in some of the other lists on the web, it allows the green part of a spring onion. Is that so for the list you have compiled?

    1. Farzana, Yes, you can have the green part of spring onions (scallions) and chives for onion flavor. Also, given your symptoms you might want to get tested for small intestinal bacterial overgrowth.

  111. Hi Kate,I understand tht chickpeas, lentils and kidney beans are high in fodmap but is cannellini, butter or flagoet beans low fodmap?

    1. Farzana, chick peas (canned) and lentils (canned) or boiled are allowed with in limits on the low FODMAP diet (1/4 cup canned chick peas are okay, lentils 1/2 cup canned okay or 1/4 cup boiled) Kidney beans are vey high in FODMAPs and are not allowed. I don’t think cannellini beans have been tested. I think butter beans are high and I am not sure about flagoet beans. But when in doubt, do without.

      1. Tracy, I am not a fan of this product that uses sucralose a fake sugar that has been shown to alter healthy gut bacteria populations. Not sure about the fibersol either. Personally when doing the low FODMAP diet try your best to stick with real food found in nature vs. ‘products’. You can be more liberal after the ‘elimination phase’–but it’s best to try to do the diet as cleanly as possible to learn if it helps –when you add in these ‘products’ it can muddle the results as some many of these food product ingredients have not been tested and are produced in a lab.

  112. Hi Kate,
    I have two protien shakes I use sometime, can you please tell me if either of them are suitable on the low fodmap diet?

    Sun warrior raw protien (chocolate)
    -pea protien, cranberry protien, hemp, cocoa powder, fenugreek gum, Konica gum, guar gum, natural flavour, stevia extract, medium chain triglycerides

    Biotrust low carb protien (vanilla)
    – ultra filtered micellar casein, undenatured whey protien isolate, milk protien concentrate, inulin, cellulose gum, guar gum, xanthan gum, natural smooth and sweet blend (creamer, swerve, stevia leaf extract, monk fruit extract) natural flavours, sea salt, prohydrolase

    Thanks

    Farzana

    1. Farzana–Neither are okay….The sun warrior option has too many variables: Pea protein has not been tested to my knowledge…lots of gums which are not fodmaps but still can be gassy, and cocoa which has just been tested high FODMAP. The 2nd option has inulin-a definite FODMAP and common trigger.

  113. Hi Kate, thank you so much for taking the time to answer my questions.
    I have now been to a fodmap dietician and am equipped with all the booklets for this diet. One thing I am not sure is that I have been on this diet for a few days now and have been following it to the letter. I am still experiencing the same symptoms (wake up with a flattish tummy and by the time I go to bed, I look like I am 6 months pregnant). Is this normal? Maybe my issues are not fodmap related.

    1. Farzana, It sounds like small intestinal bacterial overgrowth or perhaps a digestive enzyme deficiency. At night, while you are fasting (not eating) the small intestine undergoes cleansing waves that help move gas, undigested foods, bacteria out of your small intestine. When you wake up and start eating–the bacteria are waiting to eat and create gas when foods are not digested well.–if your intestine is not moving that gas through it can trap and make you look and feel pregnant. I would continue to work with your doctor to get a better handle on this. Evaluating for fat in your stool which can indicate pancreatic enzyme deficiency or small intestinal bacterial overgrowth amongst other things. Motility testing can help pin point a diagnosis too. Be sure you are eating enough low FODMAp fiber to help with regularity if that is a problem for you. It’s not always a FODMAP issue so perhaps give the diet a few weeks and see if you notice any improvement.

    1. Beth, I hope that you return to your doctor and see if there is more investigating to determine the cause of your suffering. If you are not happy with the GI doctor, then maybe you need a second opinion.

  114. 2 other groups of foods that take longer to digest for all people, even those without GI symptoms, are high fat foods and high fiber. If you suffer from slower digestion, these could be things to consider. Also, skins on any fruits or potatoes and seedy fruits will be harder to digest. You could also try soaking grains and rinsing well before cooking or baking with them. Also, do the same for beans, etc.

  115. Kate,
    Do you have any specifics on which apples may be safe for individuals who have problems with fructans? I see listed on the fodmap list, that certain varieties are high in fuctans, but it doesn’t say which types of apples. Any feedback would be appreciated.

    1. No I don’t have all the data on apples–not all the info is published unfortunately. The Monash app only specifies pink lady and granny smith and neither have fructans.

      1. Thanks Kate, We’ll give those a try. My daughter has been able to eat red delicious without any noticeable affects, but kids hide their discomforts or pain more than adults, just keep playing through the pain….so I never really know unless it becomes unbearable or she becomes real gassy.

  116. Kate, I’ve been to five different gi’s at least. They all say there is nothing they can do. I have IBS. I don’t know where to go if I don’t do the fodmap diet.

    1. Sorry to hear that Beth. I know how frustrating it can be as I have been through a few GI docs myself. Perhaps you could benefit from a more integrative practitioner-someone that can think more ‘outside the box’.

  117. Thanks again for your blog! Not sure how to subscribe to the comments other than by commenting, so just thanking you again (I also thanked you on another blog post).

  118. I have a few questions…
    1. What about collard greens?
    2. If I eat veggies with onions or garlic next to them but not cooked with them does that mean I can still eat it?

    Thank you!!!

    1. I have not seen data on collards. I would imagine if an onion was on top of a lettuce leaf, you could remove it and eat the lettuce….I think that is what you were asking.

  119. Hi,
    I was wondering if the following items are on the low fodmap diet. I can’t seem to find any info on them:
    Seaweed-(nori or seaweed salad)
    Light mayonnaise
    Light sour cream
    Can I do face greek yogurt in the 4-6 week elimination phase or no?
    Also, do you know of any types of granola bars that are safe?
    Thanks in advance for your help!!

    1. Hi Beth, Nori seaweed is okay, light mayo–depends on brand, sour cream is not really allowed but if you used a tablespoon on a potato for instance that amount should not pose a problem, Greek yogurt is often tolerated but it is not recommended on a STRICT FODMAP elimination diet (Green Valley Organic lactose free plain or vanilla are your best bets in the US), there are NO perfect granola bars that I have found in the US but the Nature’s Valley peanut butter crunchy bar is pretty good (I would try to avoid them though for first couple weeks).

      Hope that helps. Consider purchasing the Monash University low FODMAP diet app–it is a great resource to have on hand if you have an iPhone or iPad.

  120. Hi
    Thats great that dandelion tea was just tested low FODMAP. Is there any research on dandelion coffee (made from roasted dandelion root, as opposed to the leaves)?

  121. What is this web site that everyone is referring too? I’m still looking for a straight forward list of foods to eat and not.

    1. Not sure that plantains have been tested. If I had to guess, I would bet they are okay –as they tend to be starch-y which means the sugars are longer chain sugars vs. the short chain sugars found in FODMAPs. I will see if I can find out! Stay tuned.

      1. Thank you Beth. I searched the Trader Joes website and found GF Crispy Chocolate Chip Cookies. Are those the cookies you were referring to? I couldn’t find the ingredients. I thought chocolate was not allowed on the Fodmap diet. I would love to have some chocolate again if it is alright.

    1. Hey Matt, that is correct–dates are a source of fructans so not allowed and apple and pear are sources of excess fructose AND sorbitol. I could not access the Trader Joe’s GF chocolate chip cookies to see ingredients. I would have to look again. Chocolate has not been tested. We know cocoa has fructans and GOS–which are fibers. So for now, I am allowing small amounts of chocolate but caution you to avoid chocolate with high amounts of fiber as it could be from GOS and Fructans. Many of the fair trade high cacao chocolate has higher amounts of fiber unfortunately.

    1. Great question. Monash U has vegetable juices made with tomato juice as low FODMAP but I am not sure if they used V-8. Until we know if they were V-8 would avoid on elimination phase of the diet.

  122. Hi Kate,

    I noticed that this blog (http://www.lowfodmap.com/c%E2%80%99s-%E2%80%93-fodmap/) says, with regard to chocolate and coconut: “To make sure that it was ok to be offering up recipes containing cocoa, desiccated coconut and chocolate, last week I contacted Dr Jaci Barrett of Diet Solutions in Melbourne and a Monash University researcher. Dr Barrett confirmed that they are fine to use.”

    I noticed, however, that the post is from 2012. What do you think? Maybe the conflicting data are due to the fact that the post on that blog is a year and a half old?

    Thanks!

  123. Kate, is there a limit on the amount of almond flour? I have a recipe that calls for 1 cup almond flour. but I know milk is not allowed…and what about almond yogurt? I know almond butter is also limited. I can’t find a search button to see what the answer might be. Thanks.

    1. Hi Beth, Almond flour and meal are made from ground almonds. Since the almond ‘cut off’ is 10 almonds…that would translate to a very small amount of almond flour. So if you are using in a recipe you might want to try to minimize the almond flour–try to sub in other acceptable flours. Small amounts such as 1 tablespoon or so per serving should be okay. I don’t think almond yogurt will be acceptable but it has not been tested to my knowledge. Almond butter should be limited about 3/4 Tablespoon or so.

      1. Hi Kate, I thought Almond milk was ok. Tons of sites say to use it. Is it not? Also, any idea if coconut water is okay?
        Thanks!!!

      2. Beth, I too thought almond milk was okay-originally. And perhaps, we will learn it is okay. But if I had to guess, I don’t think it will be low FODMAP. The Monash University researchers have only tested one round of almond milk the last time I checked in with them. Almonds themselves are on the high side for oligosaccharides–the O in FODMAP. Oligosaccharides are water soluble fibers. So when you soak almonds the fibers mix and leach into the water when making almond milk. Some sites are still holding onto almond milk–but if I had to guess…I bet almond milk will eventually be listed as HIGH FODMAP. But for now, we don’t have a definitive answer (each food has to be tested 3 times) I pulled it off my info as I have had patients have symptoms with it.

      3. Coconut water as far as I know (this was a email communication with one of the Monash researchers) coconut water is okay. Avoid those with added fruit juices. Just coconut water itself.

  124. Hello Kate,

    Currently trying to be given a Nutritionist, but as it is a new country and doctor, they are checking for themselves on the diagnosis, so lots of fun appointments looming.

    In the meanwhile, I have been trying to follow the Fodmaps diet and I always slip up as with other diets. One thing I wondered though, is I always eat bananas now, becuase they are low fodmaps and can be satisfying. I will generally eat 2+ a day, sometimes two at once. Is this then bad fodmaps? How many bananas can I eat a day? Is it really very important that I don’t have more than one serve of fruit per sitting? And I notice grapefruits are off now?

    Thank you for your help,
    ellie

    1. Ellie, I would try to limit to one fruit per meal. Fructose in fruits is slowly and inefficiently digested (absorbed into the blood stream) so when you consume too much at time, it may not be digested properly and contribute to symptoms. This theory of ‘fructose load’ has not been studied in individuals with IBS but even in people without GI issues too much fructose can be malabsorbed. So, long answer to your question, you do want to limit to one banana per meal. I think 2 bananas a day would be a tolerable limit and perhaps try another fodmap friendly fruit for health and variety at another meal or snack time. Grapefruit has moved into the ‘caution’ FODMAPs section as a 1/2 medium grapefruit contains fructans.

  125. Oh and also, I definitely believe in FODMAPs, but will Doctors when I say about it? And I don’t think the nutritionists here in Germany will know much of it either somehow, what is the best approach for convincing people?

    1. Ellie, I would print out some research studies to share with the doctors and nutritionist if possible. I have some articles in my digestive health section here: http://blog.katescarlata.com/fodmaps-basics/digestive-health-articles/ (The Today’s Dietitian article on FODMAPs may be worth printing) You could also print out these abstracts and ask the doctor or nutritionist to find the full articles (they often have access to the full journal articles): This is a great article from Kings College London: http://www.ncbi.nlm.nih.gov/pubmed/21615553 And this is a good overview: http://www.ncbi.nlm.nih.gov/pubmed/23614962 It’s true many doctors and nutritionists might not know about the low FODMAP approach, but we all can help by talking to our doctors and spreading the word. If you discuss the diet with your doctor and he or she learns about it and sees how therapeutic it is for IBS patients –more and more individuals around the globe will learn about the low FODMAP diet. Since it has life changing results for many people, we all can make a difference by talking about it, educating health practitioners etc.

  126. Kate, just want to let you know there are more than one Beth’s posting, so please don’t think it is just one person asking you all these questions!

  127. Thanks so much for the wealth of information on your website. I have a question regarding taro, the tuber used to make poi, and poi. Neither is listed on the Monash app and poi is generally thought of as one of the most gentle starches. Do you know if either is high in FODMAPs?

    1. Camilla, I am not sure about Taro–but I do believe it’s very starch-y and the longer starch carbohydrates are not FODMAPs. I love taro root–it never bothers me…but I can’t say for sure it doesn’t contain FODMAPs.

  128. Hi Kate I have been suffering all the above complaints that other people have .I have had this for some time now and cant find any thing to help until I have read your page.What do you suggest I start with any help would be appreciated. Regards Narelle

    1. Not sure what you are asking narelle. In regard to the diet, I would try to meet with a dietitian in Australia to assess if the low FODMAP diet is appropriate for you first. You would want to be screened for celiac disease prior to changing your diet.

  129. Hi,

    great list. I’ve just started the FODMAP diet and I’m in my second week (you can see my progress at http://www.mylifewithibs.com). I go travelling next week so I think I’m going to have a few difficulties.

    I’m planning on staying in Australia for a while though and whilst there, I’m going to find a good nutritionist who can help give me some pointers.

    Do you ever guest write articles? I find your blog really interesting and I’m sure my subscribers would too. Would be great if you would consider guest writing a post on my blog.

    I look forward to reading more of your posts!

  130. Kate,
    There are several people on the fodmap foodie blog that are confused about coconut products. We are unsure of which, if any, of these products are allowed. It seems some are and some aren’t, which doesn’t make much sense.
    1. coconut milk
    2. coconut flour
    3. coconut oil
    4. coconut sugar
    5. shredded coconut
    6. coconut water
    7coconut yogurt and ice cream (although all those contain other dodgy ingredients.

    Can you give us all answers/limits on the above coconut products?? I will then share the information with the group. Thanks, lady!!

    1. Beth…Allowed:
      coconut milk, coconut oil, shredded coconut, coconut water.

      No info on coconut flour, sugar, and the ice cream and yogurt products often have dodgy ingredients…yes, namely, chicory root!
      Palm sugar has been tested and okay in small amount…but not sure ALL coconut sugars are the same as palm.

      1. thanks….I will pass this along. We just don’t understand why some coconut products are okay and others are not. Some on the board say coconut flour is just fine according to their sources…not sure what those sources are, though. Others report that shredded coconut has high fodmaps and must be limited??? So confused. I think this may have come from Monash?

  131. so there is no limit on the amount on the amount of almond milk allowed. You would just not even drink it? I have been splashing about 1/8 to 1/4 cup on my oatmeal in the morning. Do you find others have problem with oats too? Or maybe it’s all in my head! Even without the almond milk. I think that’s it for now! You are so helpful. It is always changing, though.

  132. The Monash University App says that 1/2 cup of shredded coconut is a caution food…. that it contains moderate amounts of polyol-sorbitol, but that 1/4 cup is fine. I would guess that coconut flour is a similar caution just because it’s ground up coconut meat… ?

    1. Kate, does it say anything about coconut milk? It doesn’t address the flour? Thanks so much! Maybe it is out of date?

      Kate Skalata, what do you think of this?

    2. Kate FODMAPs can vary in a food for a number of reasons. 20 grapes are low FODMAP but 1 TB of raisins made from same type of grapes are High FODMAP. We are not sure why foods in different forms seem to have different FODMAP amounts. If you ground flour from 1/4 cup of shredded coconut it wouldn’t amount to too much flour. So lot’s of things to consider.

  133. This was helpful to me, I think I had these mixed up I thought almond milk was allowed and coconut was not. I do not use a lot but I also put a little in my oatmeal to make it more creamy, i will switch t the coconut.
    In addition to my IBS i also recently started the 3 prong breath test, so far positive for SIBO and for fructose, lactose is on friday.
    If you test positive for fructose is regular sugar still ok?

    1. Jena I typically do low FODMAP diet for Fructose malabsorption so sugar would be okay….but only about 1 TB or so per sitting. It’s not uncommon to have fructose malabsorption if you have SIBO. Bacteria get to the fructose before it can be absorbed. Some studies show that once the SIBO is treated the FM is n longer a problem.

  134. Hi, my pedestrian has me making my 8 month old son’s formula now that we have found out that he is lactose intolerant and the breast milk was part of his problem. He also has him on a no fodmap diet. My question is: the recipe for the baby formula includes acerola cherry powder. I know cherries are fodmap, but is the acerola included?

  135. Kate, you are an absolute God send. I started the diet last week and have your site bookmarked on every device I own. A few questions with the shopping list (I apologize if you answered it before, there are so many comments and questions!) – I noticed that Rice Chex are not on there – they are GF, but is there an ingredient in them that is keeping it off of this list? Also, I thought that tofu (soy) and almonds, both on the food shopping list, were high FODMAP? Is there a reason almonds are listed as a suggestion under nuts, but not as almond butter or almond milk?

    I’m also a vegetarian, so I really love all the meatless options you show – keep them coming! :) Thanks again for such a wonderful resource.

    1. Hi Chelsea! Thx for stopping by my blog! The GF rice chex have molasses and I am not sure if it may be a source of excess fructose. Monash has tested tofu and deemed it as a low fodmap
      Source- I suggest the extra firm- not Silk as likely the best choice. Almonds are red lighted on the Monash BUT 10 almonds are okay- so I allow them in that quantity- it would equate to about 3/4 TB almond butter. Almond milk is being tested- looks like it might be high and given many of my clients have trouble with it- I would say- use cautiously or avoid. Typing this response on my phone so excuse any typos.!

  136. I’m about to start the FODMAP diet, on my list from the doctor it say to avoid cabbage but you have common cabbage on your shopping list. Common cabbage as opposed to what other kind of cabbage?

  137. Hi Kate, I have been on this diet for months now and each time I try to reintroduce foods my gut is irritated, I find my diet so restrictive already; no dairy, shellfish, a small variety of veg, almost no fruit (the odd banana as long as I cook it lightly before eating) My question is how long do people continue before being able to move forward with other foods. I would see a dietician, however I cannot find any in Calgary who work with the FODMAP diet. Any and all suggestions are gratefully received. Thanks, Catriona.

    1. Catriona,
      Typically the diet is followed for 6-8 weeks or perhaps less for some that become symptom free more quickly. I wonder if you have small intestinal bacterial overgrowth–which certainly makes sensitivity to FODMAPs greater. Are you aware of this condition? It occurs when bacteria that normally reside in the large intestine creep up and inhabit the small intestine. Symptoms mimic IBS. I would encourage you to discuss further with your health care practitioner.

    2. and one more thing…are your introducing foods in small dose? For instance to test fructose malabsorption–you might start with 1 teaspoon of honey then increase to 2 teaspoons the next day then stay at 2 teaspoons for another day if you do NOT have any symptoms after consuming the honey. Try a more gentle challenge approach.

  138. Hi,
    I’ve been following low fodmap for about 7 weeks. I’ve been using truvia as a sweetener since I read on some sites that truvia and stevia are good replacements. However I’ve just found out that truvia also contains erythitol. Is it okay to still use it?

    Thanks for your help Kate!

    1. Beth, erythritol is a known to be a well absorbed sugar alcohol (unlike sorbitol and mannitol) but I recently read a research article that noted that erythritol when consumed with fructose could contribute to greater GI symptoms. (Go figure!!) Here is the article–though it’s just the abstract and “science-y” http://www.ncbi.nlm.nih.gov/pubmed/22118754 I don’t think the amount in truvia should pose a major problem but do keep this in mind.

  139. Hi,

    Very informative blog. I was wondering about Almond milk but I will hold this off since it does appear from the comments that it will be listed as high FODMAP. Although it is listed as a low FODMAP Patsy IBS free at last 2nd edition book.Do you have any information on plantains? Are they high or low FODMAP? thanks

    1. Not sure on plantains–think low FODMAP but…may be gassy due to resistant starches. As for almond milk–we don’t have definitive data but newer info is suggestive that it might be a source of GOS –more to come hopefully soon.

      1. Just started the low FODMAP a few days ago after going through FMT. I live within driving distance from you. Are you taking new clients and do you bill insurance for your services? I do need help with my shopping list as I eat organic less processed food and need help with this due to weight loss issues.

      2. Cocoa, Currently I am not taking any new clients but there are other RDs in MA that take insurance and are educated in FODMAPs. Check out IBSfree.net for RD listing.

    1. Not sure it would be classified exactly as a FODMAPs but it draws water into the bowel as do FODMAPs. Miralax is prescribed so frequently for constipation–and it can be quite helpful. But, I have found that after a few weeks on a low FODMAP diet or after treatment for small intestinal bacterial overgrowth–particularly in patients with high methane gas levels–we can get them off the miralax…which is great.

  140. I have been trying to find info also as to whether or not the “glycol” part of mirilax is considered a sugar alcohol since it ends in “ol”.
    Kate, do you know if it’s considered a sugar alcohol??? We have been doing milk of magnesia as an alternative for right now to really clean my daughter’s system out for the next month to shrink her bowel and then I am going to try the Citracil with methycellulose to see if this helps her go on her own. I took her off of wheat and milk products for 2 weeks (even though she biopsied as Not being lactose intolerant) just to test the waters and see if these could be causing her constipation, but I did not notice a difference when we eliminated at all while eliminated them. Wonder if 2 weeks was long enough to be able to tell. Any advice on this Kate??

  141. Can some one clarify if Soy Milk is a high FODMAP or not please :)
    I know Soy Beans are, but Tofu is Low, and Soy Milk isn’t mentioned anywhere??

    Thank You

  142. I cannot find any information with regard to fingerling potatoes and a low FODMAP diet. I think I read that potato skins have fructose and should not be eaten. Also, is brown sugar a low FODMAP food? Thanks.

  143. If I understand the Monash App correctly, Kabocha squash is NOT a high fodmap food. Is this correct? I’m trying to help our food budget by eating more seasonally, but it’s hard when so many winter veggies are fodmaps!

    1. Beth I am not a big fan of this product for IBSers. Sucralose may alter healthy gut bacteria. Not sure if erythritol in combination with other ingredients in this product may impact gastrointestinal symptoms.

      1. there are some that don’t contain sucralose. This is the reason I thought erythritol might be okay.

        “While Erythritol is classified as a sugar alcohol it is ENTIRELY different than all of the others. It does not upset stomachs,”

      2. I know Beth…it can be quite confusing. Erythritol is a sugar alcohol that is well absorbed so ‘shouldn’t cause’ any GI issues. But one study showed that when erythritol was consumed with fructose it caused more GI symptoms than fructose alone–just an interesting study to think about. Here is the link: http://www.ncbi.nlm.nih.gov/pubmed/22118754 And a more recent study from Monash University noted that a greater percentage of IBS patients absorb the sugar alcohols mannitol and sorbitol compared to healthy controls (ie non-IBSers)–but even with the adequate absorption–these sugar alcohols caused more GI symptoms than in those without IBS. Study link: http://www.ncbi.nlm.nih.gov/pubmed/23909813 I certainly don’t want to add more confusion to the mix– My take away: minimize use of food products (where you may find these added sugar alcohols) and eat more whole low FODMAP real foods as much as possible while on the elimination phase of the low FODMAP diet. After your symptoms settle down, test your tolerance to the other FODMAPs after the elimination phase to assess your personal threshold.

    1. Jayce–I think peanut butter is very low FODMAP–but would try to keep portion around 2-3 Tablespoon. The Monash app says keep portion to 1 tablespoon so perhaps start with 1 tablespoon portion and assess tolerance to slightly larger portions.

  144. Hi Kate,

    I absolutely love your blog! It has been incredibly helpful in my FODMAPs journey thus far. Both my roommate and I were wondering about hemp seeds? Do you know if they are FODMAP friendly? We have not been able to find any conclusive evidence.

    Warm regards,
    Lerin

    1. Lerin, Thanks for your kind words. I have been so sidelined with other projects of late–I feel like I haven’t been as attentive to the blog. But…I am in the process of updating it and look forward to getting some fun recipes and more resources for FODMAPers. So….the story about hemp seeds…as far as I know they have not been tested. I actually tried to send the Monash University researchers hemp seeds twice from the US…but both times they were sent back to me. Not sure if the “hemp” part ‘red flagged’ them….but I wasn’t able to send out of the US! Boo! :( So…not sure if/when they will be tested. If I had to guess, they will have a tight cap on them…like maybe 2 teaspoons limit. BUT…this is a total guess… I find when I overdo them…my belly is not too happy! But…I will keep you posted if I hear anything official!

  145. Hi Kate,

    I have IBS syndrom and I am interested if we are allowed to eat yeast (for making bread) , baking powder or cranberries?

    Thank you for your great help!

    1. Thank you for explanation about the dried cranberries but I am sorry but i am not sure for the answer regarding the yeast for making the bread, is it allowed or not? thnak you in advance!

  146. Hi, I was wondering if there is any evidence on eating fodmaps and having mood swings?

    I follow the diet pretty strictly at all times, but I do have my bad moments. I sometimes find when I overeat fodmaps (maybe I had a terrible day or 2), that not only do I get physical symptoms, but I feel my mood drops quite a lot too.

    I was just wondering what you thought?

    1. Kirsty—you ask a very interesting question! Fructose malabsorption (FM) seems to be linked with lowered tryptophan levels which impacts serotonin level–linking FM to a connection w/ depressive symptoms. Also, there seems to be a link with bacterial alterations and their metabolites with obsessive compulsive disorder. FODMAPs are fast food for gut bacteria! I do believe that diet can impact mood for the above reasons–and likely other reasons too–diet in relation to blood sugar, serotonin levels–I could write a long post on this…and maybe when my work load reduces a bit…I will! :)

      1. Kate, When you have time to write up your thoughts on all of this. I would love to hear it, especially when it comes to blood sugar regulation,excess free fructose and mood. Before we figured out the FM, my dd would complain at times of her limbs tingling like they had fallen asleep. I really suspect that was because she wasn’t metabolizing the sugar and that it’s related somehow to the malabsorption issues. Since we’ve started the FM diet and are really watching all sugar intake with her, this has gone away. She’s not diabetic that we know of, but I really think their is some type of blood sugar connection.

        On another note, my dd has FM with IBS/C. Thought I would share this connection I am making with my daughter. When i purchase 100% whole wheat/whole grain bread that is made from freshly ground wheat (milled the same day) it is definitely helping her with constipation. I can buy whole wheat bread at the store, and I do not see this kind of impact at all. I think it has to do with the bleaching and bromation of the flour used in store bought bread and the preservatives to extend shelf life of the bread. Also, and this is a big factor, not sure how many of the store bought breads, if any, are using the whole wheat berry to make their flour, only certain portions of the berrry. Great Harvest Bread stores have their own grinding mills and so the flour is ground and used in the same day for making their breads. Thus, it flour doesn’t loose it’s nutrients from being exposed to our environment once the wheat berry is cracked open. It’s expensive bread, and a person does need to read the labels b/c they do use honey in many of their breads, but the amount is small enough that it is not affecting my daughter. Plus, the fiber is helping absorb it or something. I think you are able to tolerate some whole wheat/grains, so if you have a Great Harvest Bread store near your area and want to test it out, it is only taking 1 slice a day for my dd, and we have been seeing amazing results. But, I know each person’s tolerance levels are different. PS. Their cinnamon chip bread is fabulous and the chips are made with real cinnamon, not like the store bought ones that don’t actually have cinnamon in them. Now, I just need to come up with my own recipe with my own freshly ground wheat, as their bread is expensive.

      2. Interesting Deborah. I wonder if the tingling in your daughters limbs was related to low B12? Some gut bacteria that are fed very generously on FODMAPs can consume B12–we see low B12 in people with small intestinal bacterial overgrowth commonly. Could it be by starving the bacteria with a low FODMAP diet that your daughter was able to get her B12 in a more normal range? Just another idea.
        There is a link with fructose malabsorption and low tryptophan levels which effects serotonin levels–and therefore can impact mood–and just general links with fructose malabsorption and depression. Studies can be found: http://www.ncbi.nlm.nih.gov/pubmed/10721040 http://www.ncbi.nlm.nih.gov/pubmed/9620891 http://www.ncbi.nlm.nih.gov/pubmed/10961700

        Fiber has many health benefits–and tolerance is so variable from person to person. I agree, there are so many potential issues with commercial breads—so fresh is likely better for numerous reasons– I haven’t heard of Great Harvest Bread–but I will definitely check it out. I am glad you have found it helpful. We are all so different–and so much of finding the right mix for our own body is a bit of trial and error, right. Your daughter is lucky to have you, an advocate in her health care.

  147. Hi Kate,
    Thanks ever so much for such a fantastic website.
    I’ve been on the FODMAP diet for 5-6 months now. I was brilliant to start, but have had a few rough patches. I am very strict with some things (like apple) but find it hard to avoid onion powder at the moment as I have to rely on others cooking for some of my meals. Could you please comment on how strict one should have to be regarding onion powder? If it is listen pretty far down the ingredients list, or if the ingredients say ‘spices’ (like in some ketchups) is that ok or is it completely no-go? I am getting really frustrated as I don’t see to be able to get to a point where everything is calm enough to begin testing things. My main symptoms are constipation and bad bloating.
    Thanks very much!

  148. Hi Kate,
    Thanks ever so much for such a fantastic website.
    I’ve been on the FODMAP diet for 5-6 months now. I was brilliant to start, but have had a few rough patches. I am very strict with some things (like apple) but find it hard to avoid onion powder at the moment as I have to rely on others cooking for some of my meals. Could you please comment on how strict one should have to be regarding onion powder? If it is listen pretty far down the ingredients list, or if the ingredients say ‘spices’ (like in some ketchups) is that ok or is it completely no-go? I am getting really frustrated as I don’t see to be able to get to a point where everything is calm enough to begin testing things. My main symptoms are constipation and bad bloating.
    Thanks very much!

    1. Here’s the ingredients for a ketchup I have:
      Tomato Purée (made with 169g of tomatoes per 100g of ketchup), Sugar, Water, Spirit Vinegar, Salt, Citrus Fibres, Flavouring (Contains Celery), Spice.
      Also the people who cook where I am use stock cubes (I’m at a research station in Africa so out of control of some of the cooking)
      sorry about the double post above….

    2. Emma, I have not seen actual data for onion powder–but from what I have read–it should be completely avoided on the elimination phase of the diet-which is designed for about 2-6 weeks not long term. I don’t believe the term ‘spices’ in the US denotes onion or garlic but may in other countries from what I understand. If you only get some relief with the low FODMAP diet -there may be some additional issues going on–perhaps small intestinal bacterial overgrowth or pelvic floor dysfunction?? Sometimes the low FODMAP diet is only part of the picture–

  149. Any recommendations for yogurt or some kind of fermented food for those of us who don’t tolerate dairy of any kind? I know how to make my own coconut milk yogurt, but it would be nice not to have to!!

    Thanks for all you do!

  150. Hi Kate
    Thanks so much for your great website- it’s very informative :)

    I am currently completing my honours thesis on short chain fructans and gastrointestinal measures at the University of New South Wales (Australia). I love that you clearly state fructans should be limited to 0.2/0.3g per serve when following a low FODMAP diet. I was just wondering if there was a published source of this guideline you could direct me to? I don’t think the university would appreciate me referencing a blog!

    Thanks so much and keep up the good work!!!

    1. Gemma, The cut off levels were provided to me directly from the class I attended at Monash University on FODMAPs for dietitians. This data is not from research but rather clinical observation.

  151. Hi Kate,
    Just thought of this to add to my previous post about the Great Harvest Bread. I wonder if it’s the cinnamon (which helps regulate blood sugars) in their cinnamon chip bread, that is allowing my dd to be ok with the small amount of honey and the fructan (wheat) in the bread. I suspect a combination of all the factors I’ve listed and maybe this is why it’s providing such good results for us in the constipation area for us. My dd has only really eaten their cinnamon chip bread. They also make a low carb cinnamon chip bread, but we’ve had both kinds with no negative side effects, only positive that I’ve seen thus far. But, we only have one slice a day as to not overdue the fructose in the wheat (fructan).

  152. Thanks Kate for your kind words. I did find out one other thing today also, that I’m going to check into. Most commercial yeast sold in the grocery stores have sorbitan monostearate in them. This is made from sorbitol. My dd does have issues with sorbitol. Not sure what her exact threshold is, we’ve just avoided anything with it as an added exra. I Didn’t know about the sorbitan monostearate though. I’m going to check with Great Harvest and see if the yeast they use does or doesn’t have it in their yeast. They’ve been really kind with answering my questions b/c they know I’m trying to nail down my dd’s intolerances. It may be if they have a different type of yeast without it in there, that this could be a contributing factor also. I’ll let you know more, when I get further with all of this, but from one site I read, there are some people who are having issues with this ingredient in the yeast when trying to make their own homemade bread. Soooo many factors it’s definitely a learning process for each individual. PS. Thanks for the research info. I really enjoy reading all of it.

  153. what breads are you eating from Great Harvest Bread company, successfully? What other breads are you able to eat from different places? Any from the grocery stores (including Whole Foods, Trader Joes, supermarkets)? Are you able to eat any sprouted breads? I am very constipated too! Thanks for any help you can provide!!!

  154. We have only tried the cinnamon chip bread with my 7 y/o. This was basically because it’s what I could bribe her to try. And, she loved it. They make a whole wheat cinnamon chip and a low carb cinnamon chip one. Each state and store uses different sweeteners, so read the labels or ask the baker at the store. Some of the stores due use high fructose corn syrup in some of their products. The cinnamon chip breads in our state use honey, but the amount is relatively low per slice. 3gms per slice or (28gms). Now, my dd couldn’t do their whole wheat cookies, these brought on regurgitation for her right there in the store within 2 minutes after eating it. But, at this location in our state, they use HFCS in their cookies. And, cookies have a lot more sugar in them than bread. So the fodmap load was too high for her, but she did great with just one slice of the cinnamon chip bread and we’ve tried it on 3 different occasions and it has always produced amazing results in the bathroom. Actually, it was unbelievable. I was disappointed they used HFCS in their cookies, since they are marketing to the health conscience. But, I’m in Nebraska and we tend to be way behind on a lot of stuff. I’ve tried Orowheat with my dd, and I didn’t get these kinds of results. Definitely worth a try with the Great Harvest bread, but if you are highly sensitive to honey, it could backfire on you. Just keep your consumption to one slice first to see how you do. It’s tastes so good though. Oh, and keep it in the refrigerator so it doesn’t spoil on you. Since it doesn’t have all the preservatives in it, it will spoil quicker. Or you can freeze part of it if it helps you. Best wishes..

    1. thank you. Did you know the cinnamon chip whole wheat bread contains dairy? What state do you live in that it doesn’t contain High fructose corn syrup?

    2. dkaj, I am also from Nebraska! The Great Harvest Bread bakery just closed in Lincoln. Do you live near another in the state that is still open?

  155. Hi Beth,
    I’m in Nebraska. My dd doesn’t have issues with dairy, so I didn’t worry about it being in there. Her intolerance is mostly to fructose. She can drink a glass of milk, we just don’t overdue it on milk with her, do more lactose yogurt and hard cheeses instead, just to be on the safe side with the lactose even though her endoscopy said she WASNT lactose intolerance. Your best bet would be to find a store in your area, and then go to their specific website, and pull up the nutritional info on each of their breads, to get the breakdown of all ingredients in each one. The ingredients put into the whole wheat cinnamon chip bread and the low carb cinnamon chip bread are different also. It’s really trial and error with all of this. My hopes are to come up with my own bread recipe and to grind my own wheat, so I can have a little more control over the ingredients, but it’s tough perfecting a bread recipe! And, I might try making my own cinnamon chips, so I can have some more control over that also. Plus, it’s almost $8.00 per loaf of bread at GH bread. And that’s in Nebraska which tends to be a little cheaper than the coastal states and some larger cities. I’d say proceed with caution, especially if you have allergies vs intolerances. I don’t know your medical background, so you are your best expert when it comes to ingredients and know your body the best on what it can tolerate. All I know is it helping with my daughter’s constipation at this time. Things could backfire me also with the wheat, but right now I’m in testing mode as sometimes that’s what it takes to know what each person’s system can handle. Everyone is so different. Best wishes!

    1. I allow peanut butter but since there is very little research based info on diet and sibo…I can’t say definitively that it is okay. This is an area of needed research and there is SO much misinformation on this topic online. But since bacteria in the small intestine can de-activates bile impairing fat digestion–you probably should keep the portion size reasonable–a tablespoon or 2.

    1. Katherine–I get this question alot…FODMAPs are rapidly fermentable (creates gas) and osmotically active (draw water into the bowel)–miralax definitely draws water into the intestine–but not sure if its rapidly fermentable. So not sure it would classify as a FODMAP. I do allow my clients to stay on miralax–initially –if they are already on it—many are able to get off the miralax as their intestines seems to work better on the low FODMAP diet. This may be due to the low FODMAP diet starving off the methane producing gut bacteria that are linked with ‘slugging’ down the intestine movements.

      1. Thank you so much for responding. I really appreciate it!

        I have one more question. Do you find that v8 is acceptable? I have the monash app, and it appears that there is a similar juice that was tested that has been given the green light, but I’m not sure if it’s an australian version.

      2. I have not experimented with V-8 –my guess is that it might be high. It’s hard to compare some of the foods in the app to US varieties–as our food supply is quite different.

  156. Thank you for a great place to get all my answers to FODMAP questions. I’m looking forward to trying some of your recipes soon. I’ve been on the FODMAP diet for 2 weeks now and have been very strict about it. The first week I felt pretty crummy, almost like my body was detoxing or something, then I had 5 great days and the last couple have been “iffy” again. My question is, does it sometimes take a while for your body to adjust to a diet change like this? I have IBS-C and it definitely has altered my bowel movements – they have been more “normal” in the last 2 weeks than they have in months, but I am still having some nausea and gas randomly. Should I be seeing significant change in the way I am feeling by now or should I expect it to take a full 6+ weeks before I feel consistently better? Thanks in advance!

    1. Belinda, I have found that individuals with IBS-C take longer to get full symptom management on the low FODMAP diet–so do try to hang in there–you may see continued improvements. Just be sure you are consuming enough fiber to keep your BMs regular.

      1. Thanks for your reply! I am definitely seeing a difference (haven’t been constipated since I started), but I wouldn’t say I’m feeling better yet, just different. I feel like something’s wrong with “going” this often since it’s so foreign to me. I plan on sticking it out for at least 6 weeks and I am praying for some relief. I long for a day where my BMs don’t rule my life!

  157. great info here. i have ibs for over 4 years. and i just know i need to avoid high insoluber fiber food and high fodmap food.. and the result is i really have nothing to eat if i follow the rules..because pretty much all the fruits are high in fodmap. and all the vege are high in insoluber fiber.
    so what is your suggestion?
    thank you

    1. Franz–I hope that you are working with a dietitian to help sort this out for you. Find a dietitian that specialized in digestive health! Skins of fruits can be a big source of insoluble fiber so I would steer a patient more towards cantaloupe, honeydew melon, and bananas for instance–IF insoluble fiber was an issue for them. For veggies–carrots, parsnips, potatoes without skin, 1/2 sweet potato without skin–Zucchini and summer squash are pretty low total fiber as well. If you include small amounts through out the day — vs. eating them all at dinner–

      1. thank you for your reply! I also have another general question about IBS, is it possible that the ibs is caused by my depression? because i heard the cuased of IBS/digestive problem is the disorder of the nervous system?. Of course the food itself plays a significant rule. but the root cause is your brain function.
        thank you

  158. I’ve been following the low-FODMAP diet for a week and feel much better. A few questions on ingredients: Teas (I read that Oolong tea is to be avoided; what about Pu-erh and Lapsang Souchong – both fermented teas?); hemp milk (brand name: Pacific Harvest); making my own coconut kefir from coconut water; spices (I read paprika is high in fructose; and that turmeric is fine but what about fresh turmeric?); marmite (different ingredients to vegemite, because marmite contains minute amounts of soy but also yeast, the by-product of beer making); nutritional savoury yeast powder; spirulina powder; caviar that does not contain lactose; kiwi fruit (does the green one differ from the sweeter yellow one in fructose/sucrose content?)

    Discovered this morning that my Vitamin B12 contains sorbitol and maltitol!
    Thank you.

    1. Laurinda–
      Great questions but not sure the Monash team has studied these foods you are inquiring about. The amount of excess fructose in paprika in 1 teaspoon would be under the fodmap cut off limit for excess fructose so would be allowed. Unless of course–you were adding larger quantities > 1 teaspoon. The Monash researchers on their great low FODMAP app allow turmeric in 1 teaspoon serving size. Both kiwi should be okay–but overall fructose and glucose content is slightly more in the gold. Supplements often contain sugar alcohols unfortunately…

  159. We have a 6-year-old that has been following the low FODMAP diet and I’m wondering about whey protein powder. Mixed with almond milk and ice it creates a wonderful “milkshake”, but my daughter is not sure if it’s FODMAP friendly. It’s so hard to know what foods can and cannot be tolerated and which are appealing to a 6-year-old.

    1. Angie–whey protein isolate is probably okay –but whey protein concentrates (some of them) may contain lactose. Almond milk has not been through testing yet as far as I know–but preliminary info suggests it likely is high in GOS.

      1. Thank you for answering so quickly!! I do have another question about the use of coconut sugar or coconut milk in recipes. We have heard both that it’s not okay and FODMAP friendly, can I get an official opinion?? =)

  160. Angie–I am not really sure about coconut sugar–not sure that it has formally been tested and anytime I see a low GI advertisement for a food–that is a ‘red flag’ it probably is a potential source of FODMAPs. Coconut milk is low FODMAP–but you have to choose one without added FODMAPs such as inulin and choose a light variety if fat is an additional trigger for you. I like Trader Joe’s canned light coconut milk==it is free of gums and additives–works great in smoothies–or added to my hot breakfast cereal—I even free it and make a soft serve ‘ice cream’ with it–with a little brown sugar and vanilla.

  161. I have been on a low FODMAPS diet for some years after advice from a dietician. I live in South Australia.
    I was wondering whether Buckwheat is acceptable under FODMAPS. I have never seen anything about this. Also I drink quite a bit of ginger tea, which I love. Is this OK? Thanks for all your help.

    1. Hi Diane, Just remember the low FODMAP diet is really not designed to be followed long term–certainly some foods might be long term triggers that may be eliminated for the long run–but you do want to undergo the ‘reintroduction/re-challenge’ phase to see if you can expand your repertoire of foods. Roasted buckwheat is undergoing testing soon. Most gluten free grains have been lower than wheat in fructans so I hope that buckwheat is low FODMAP but to be sure–it would be nice to have some recent FODMAP analysis. Ginger root is okay–not sure about the tea. I suspect it will be okay–but you never know until its tested.

  162. Hey kate!

    My dad was advised by his doctor to follow this diet. So far it has been good finding ways to eat right, since im used to food restricitons as well (I have celiac disease and I am lactose/casein intolerant). I was wondering what kind of sugars I could use for him since he is also diabetic?

    Thank you so much for making this process easier for all of use! -Melanie

    1. Melanie–you could try stevia as a sugar substitute but typically I allow my patients with diabetes to incorporate small amounts of pure maple syrup as long as they maintain an appropriate amount of carbohydrate intake at meals and snacks and they enjoy it occasionally in a sweet treat–it works out fine and their sugars are managed.

  163. My GI doctor just put me on a foodmap diet. I have almost constant pressure in my upper right quadrant.
    I do burp a boatload, but I don’t have stomach pain and I usually bathroom only one time daily, although usually loose. I think we have a bum gallbladder and do have a HIDA scan scheduled. Before the foodmap diet, I was trying not to eat anything with fat…seemed to help my symptoms a bit, but not completely. Now the foodmap diet includes fat,which I am almost afraid of…all this being said. My question is about the Nutri Bullet I recently purchase. Based on foodmap formula, is it Ok for me to mix a blend of pineapple, blueberries, strawberries, spinach, cucumber, baby kale, parsley, and a pinch of flax…equals about a cup and one half of liquid
    Is this too many types of food at one time?

    1. Regina–that mix would probably be too much of a FODMAP load–would select one fruit or perhaps 1/2 cup strawberries and 1/2 cup blueberries–perhaps a bit of the veggies you mention 1/2 cup kale and a bit of parsley and a pinch of flax (< 1 tablespoon). Fat can be an IBS trigger for a number of reason–good idea to evaluate your gallbladder–other potential issues with fat include inadequate pancreatic enzymes or SIBO-small intestinal bacterial overgrowth–more on that in my current post.

      1. Thanks so much for your wonderful site and the knowledge you are willing to share.
        I will research what types of test needed to be done for the pancreatic enzyme issue and the SIBO. Thanks again.
        One other question on safe fodmap foods.
        I had been taking 2 tablespoons of organic tart cherry juice concentrate by Dynamic Health. I have seen no mention of tart cherry in the fodmap menus.

  164. I recently added Cocunut milk to my diet and not feeling great…bloating. I see that it is considered low fodmap, but have others reported issues? I guess I’ll go back to rice milk which isnt as creamy. Don

    1. Don–It can be the additives added to coconut milk–guar gum is not a FODMAP but can cause gas. Also, some coconut milk products contain inulin via chicory root extract which is a FODMAP. Or in some cases the coconut milk is too much of a fat load–especially if you go for the one in the can.

  165. When you have a free moment (and I am sure those are few!) do you think you can update this grocery list?? It is an amazing tool – I keep it on my fridge for me to reference but more importantly it’s a great tool for my boyfriend. He is constantly checking it when shopping and cooking but I want to make sure it’s up to date !!
    Thanks so much for all your help and this blog is so helpful!!

  166. I am going grocery shopping for the first time this weekend and making a list now and planning my meals for the week, are quaker oatmeal maple and brown sugar ok? also, are any brand of rice cakes ok? And last question for now….your grocery list specifically states smucker’s or skipply peanut butter (what makes these different from other brands?)

    1. also, i am looking into downloading your

      21 Day FODMAP Friendly Meal Plan but I want to double check that most meals and not just eggs as I am allergic to egg whites

  167. Ashley: any plain rice cakes should be okay on low FODMAP diet–they should contain one ingredient: rice
    The Smuckers and Skippy plain peanut butter are made with no sugar or sugar only–no high fructose corn syrup. Of course, and peanut butters with honey would not be acceptable. The quaker brown sugar and maple seems okay–flavored with sucrose (table sugar). 1 packet limit per meal to keep oats at FODMAP limit

  168. Hi Kate,
    When reading through the questions and answers from the other bloggers, I thought I saw a doctor or dietitian, who works at John Hopkins, recommendation from you. Scanned through the entire blog again and couldn’t find it. If you have any recommendations for a specialist or dietitian in the Baltimore, Philadelphia area, would you share? Thanks so much.

  169. Thank you for your time in answering my two questions. Is it okay to continue taking digestive enzymes (Raw Enzymes for Women 50 and wiser)on the low-FADMAP diet? and my other question is regarding the time between food consumed and symptoms of bloating and gas. I am just trying to figure out whether it is the food most recently consumed or that which is already in the stomach/small intestine causing the problems. I have tried to research this topic and it seems that dairy produces symptoms within an hour or two, but other types of food, it seems that it is more like 6-7 hours before the symptoms appear. Not sure if this is true or not and so your wisdom is appreciated. Just started the low FODMAP diet this week and am hoping that this may finally be the answer. Thanks so much.

    1. Digestive symptoms from food can take variable amounts of time–it’s individual–as intestinal transit time varies person to person…but for GI symptoms to appear–I think 15 minutes to 6 hours may be a good overall time line. I am not a fan of digestive enzymes during the elimination phase of the low FODMAP diet ….and I do wonder if they help break down foods too early in the digestive tract perhaps contributing to food for gut bacteria in the small intestine that wouldn’t normally be in the small intestine….though not researched….just another concern I have. I am not against using digestive enzymes in some cases but encourage trying the diet first.

  170. I am very appreciative of your help with my two questions as I am just beginning this low FODMAP diet and am hopeful that this might be the answer. Thank you so very much.

  171. Hello,

    I have read much of the post, but I don’t see anyone commenting on results of FODMAP diet. It would be great to see how people are after they start the diet.

    Is there any place to find such.

    1. I was on the low FODMAP diet for 1 1/2 years and it didn’t help me at all. If anything, it made me more constipated, anxious, stressed out, and obsessed. I am beginning to incorporate foods such as beans, garlic, onion powder, etc….because I love these foods. I am slowly becoming de-brainwashed and I feel now worse and enjoying the foods I missed so much. I haven’t added many higher fodmap foods yet, but I hope I have the courage to do so. I’ll see if I do any worse eating them. I will continue to eat gluten and dairy free, though. And stick to lower fructose fruits. We are only suppose to stay on elimination diet for 2-4 weeks anyhow…but I became afraid to try any new foods out of fear. Anyhow, I didn’t feel better eating low FODMAP foods. Many have found relief though. I also found that many low FODMAP foods that are okay to eat were NOT okay for me (oatmeal, bananas, kale, eggs….). I don’t think there is a one-size diet for IBS. Everyone has to find their own solution. But again, low FODMAP is a good diet to try and many have found relief from it.

      1. Been on the low fodmap diet for years and I’ll probably be on it for the rest of my life. Easy to follow if you use the Monash app and Kate’s guide.

      2. Beth, You bring up great points and I do believe that a personalized approach to IBS is key. A dietitian well versed in digestive health can be a true asset in identifying other foods or health problems that may overlap with IBS and/or low FODMAP diet needs. I think its important to work with a knowledgeable health professional that can support you in your diet alterations that may be needed to soothe symptoms and also help identify if food and eating is becoming disordered. When eating food makes you sick it –it is easy to over think every bite.

  172. I would like to make my own version of low fodmap sushi. Is dried seaweed OK to eat???? I know I can use rice and veggies, little scallop or shrimp, tamri, and maybe pickled ginger?

    ANSWERING Dale’s question. I think some of us are on fodmap diet’s because our GI doctor’s use this as a first line of defense. My GI doctor gave me the fodmap list and prescribed Dicyclomine as well.
    I decided on my own to just do the fodmap first, and see if any results come from that, before taking the drug for what “might” be a different issue. If I did both at the same time, how would I know which is helping me??? Also had a HIDA scan to check gallbladder function, since I feel anything with fat is a huge trigger. In summary, I feel as if I am just in limbo with my symptoms. And I think I do feel better some days on the fodmap, because I am not eating the fat which I am allowed.

    1. Hi Beth and thanks for the reply. I have just started the diet and will keep up on this post. I just went to a GI who basically just gave up on me after I presented 5 years of test results, saying there is nothing else he could do. GI guys seem to give up so easy in trying anything new. But he did say to try FODMAP and hypnosis (very interesting).

      Also I find eggs really hard to digest and produce lots of belching and discomfort. Some times apple cider vinegar seems to help, along with lemon juice, other times it doesn’t.

      Same with probiotics. I think a rotation of ten days on and ten off might be an answer.

      I will keep my post up over time about this diet, but I am skeptical of grains, but understand why they are on the FOPMAP. Please let me know how you make out. I think there is a solution for this, but we are going to have to find it ourselves.

      Dale

      1. I am trying to do a little research on what other’s are experiencing with their symptoms in which we are trying food elimination to find relief. Dale, you mentioned discomfort…can you explain what that feels like. I have developed a chronic pressure in my upper right quadrant. It is almost constant and it can range from a very minimal pressure to a very uncomfortable pressure. I seem to belch almost all the time regardless of what food I eat on the fodmap diet. I too think eggs have become an issue for me, but not sure if it is because of the fat content and this might cause my gallbladder more bile than it can handle. It has been a journey and I have some test results coming in today. Just looking for information from anywhere that might shed light on the variety of symptoms that are or read as IBS. thanks

      2. Hi Regina,
        Very sorry to hear about you trouble and I can identify. It seems that no matter what I eat I usually have upper GI distress, belching bloating and the likes. Some foods are worse for me, and eggs is one of them. As I mentioned. The worst part for me is that my esophagus becomes irritated and I have difficulty in getting a full breath and have to inhale much deeper than most. One thing which has helped that particular problem is a medicine called Librocol, it is a benzodiazepine so you have to be careful with it, but it does do a fairly good job in reducing the nerve sensitivity. One other diet that I have heard of but am fairly skeptical about is the “GAPS” diet. It is from a Russian Doctor Natasha Cambell Mcbride. There doesn’t seem to be much science behind it, but some of it is logical. I am not sure how legitimate her credentials are. Best of luck and let me know if you find out anything else.

      3. please do keep me updated on your progress with low FODMAP. Apple Cider vinegar is not allowed on the low fodmap diet, btw. But I also heard it can be helpful.

  173. Good evening, Kate. Can you shed some light on pectin? I’m seeing it listed as an ingredient for a rice based protein powder and I’m not quite sure what it is. The only other ingredients are rice and stevia so I’m hoping pict is ok too! Thanks :-)

    1. Arin, Pectin is not a FODMAP but rather a longer chain carbohydrate–FODMAPs are small carbs. BUT it is rapidly fermentable–so bacteria in your intestine can break it down quick and create gas–so some people are sensitive to it.

  174. Just a quick question about split peas. I see that peas are okay as long as limited to 1/4 cup. Does this same limitation apply to split green peas as well?
    Thank you so much for your time and expertise in helping us navigate these changes in our diets.

    1. Split peas and sweet peas I believe are created from the same product. But processing them may change the end product and certainly the acceptable quantity of split peas would be less as drying would shrink the end product a bit as you lose some water weight. Personally, I would stay clear of split peas on the elimination phase and perhaps trial them once on the challenge phase of the diet. Drying can change the FODMAP content-perhaps due to actual chemistry changes in the food–for example 20 grapes are acceptable but 20 raisins (made from grapes) have fructans. FODMAP science is complicated!!

      1. Hi Kate,
        I just read your reply, and your last comment about the grapes/raisons sparks some interest to me. It would be interesting to see if the skins of grapes have more fructose or another fodmap in them. Or, if this is just part of the whole insoluable fiber component of IBS. Grapes are listed as safe for fodmaps, but even in limited quantities – while keeping her other fodmaps low – dd recently told me she regurgitates the grape skins every time she eats them. Wish dd would have told me this a year ago. For now we are taking grapes out because I don’t like the idea of any food being regurgitated due to the acid from the stomach that might be coming back up with them, even though she says she doesn’t mind it and it doesn’t burn coming up – LOL – got to love kids. Do you have any thoughts or insight on the grape skin issue?? Just curious.

      2. Hi Deborah,
        GREAT question…as always…
        The skins of fruit tend to have the insoluble fiber. She may have a more difficult time digesting the outer skin of the grape–has she had gastroparesis ruled out? Gastroparesis is when the stomach empties much slower than normal. Some kids can get in a habit of regurgitating foods that take longer to digest such as higher fiber foods or those that don’t break down as rapidly.

  175. Thanks for this great website!

    I have IBS-C. Not too be too detailed, but are there particular foods on the low-foodmap diet that I should avoid because they are constipating (I have heard bananas are constipating, and are the gluten free products/ flour constipating because they are not whole grain?).

    Liekwise, which low-foodmap foods should I focus on to prevent/ ease constipation (that can last for a week or more)?

    One more question, I understand we need to limit fat intake for general health, but why are fats such as olive oil or fried corn chips bad for IBS in particular?

    Thanks in advance!!

    1. There are many claims out there about foods and constipation….but I believe diet and constipation is very individual–and overdoing fiber can make matters worse for some people. Can you work with a dietitian to help you work out an individual plan for you? Fat can stimulate the GI tract– in a person with IBS-C that can be a good thing. But, personally I recommend fats that are linked with better health benefits and are linked with more of an anti-inflammation benefit–such as olive oil, nuts and seeds. Many of my IBS-C patients have great success adding fiber via chia seeds which are a good low FODMAP fiber source–5 grams of fiber per tablespoon!

  176. Hi Kate,
    Thanks for the reply on the grape skins. DD did have the 4 hour gastric delay study done b/c I was worried about GP and so was Ped. Amazingly, she emptied 99% of her stomach contents in 4 hours, but that was with more easily digestable foods like scrambled eggs and toast. This whole GI area, and how many of the different disorders can overlap diet wise is definitely complicated business, isn’t it?!! At this point, we’ll just avoid unless skins are taken off or they are chopped up in a blender to see if this helps. Thanks again for the reply.

  177. One product that I have and very good success in keeping me regular is magnesium citrate. It’s cheap and works well. You should be in most health food stores.

  178. Once again, thank you for your time and expertise in answering my question on the split peas. So sorry, but now I have a question on almonds and walnuts. If the acceptable serving for almonds is 10-15 per meal, is it possible to also have another serving of walnuts at the same time or is it better to wait 2-3-4 hours between small servings. Thanks again!

  179. HI Beth,
    Librocol, as mentioned is a benzodiazepine, a psychoactive drug, which can calm nerves. It must be used very carefully and under a doctors care. While it doesn’t target any specific nerves, it calms the ones in my stomach and esophagus making it easier for me to breath properly. I only use it occasionally.

    Magnesium made into a salt for with citric acid added. It is water soluble and very easy on the way out. If you want to try it just start with half.

    One thing I look at is that those of us with long time problems probably have multiple issues, so FODMAP may help but not “cure” for some, so the key issue is how to modify. I do get relieve with Organic apple cider vinegar, so I use it…probably too much acid at times, along with lemon juice. Sometimes I can go two or three days with very light symptoms and then the next day feel like #$&#.

    I do think there is good science in FODMAP and will follow it and keep my journal up.

    I have been living over seas for the last eight years and am returning to the US soon, but I am going to look into a program of fecal microbial transplant look at the link i have inserted and if it doesn’t come google it with Mayo Clinic
    http://www.mayoclinic.org/medical-professionals/clinical-updates/digestive-diseases/quick-inexpensive-90-percent-cure-rate it has had fantastic success with CDI and I think is being tried on off label conditions also.

  180. HI Beth,
    Librocol, as mentioned is a benzodiazepine, a psychoactive drug, which can calm nerves. It must be used very carefully and under a doctors care. While it doesn’t target any specific nerves, it calms the ones in my stomach and esophagus making it easier for me to breath properly. I only use it occasionally.

    Magnesium made into a salt for with citric acid added. It is water soluble and very easy on the way out. If you want to try it just start with half.

    One thing I look at is that those of us with long time problems probably have multiple issues, so FODMAP may help but not “cure” for some, so the key issue is how to modify. I do get relieve with Organic apple cider vinegar, so I use it…probably too much acid at times, along with lemon juice. Sometimes I can go two or three days with very light symptoms and then the next day feel like #$&#.

    I do think there is good science in FODMAP and will follow it and keep my journal up.

    I have been living over seas for the last eight years and am returning to the US soon, but I am going to look into a program of fecal microbial transplant look at the link i have inserted and if it doesn’t come google it with Mayo Clinic
    http://www.mayoclinic.org/medical-professionals/clinical-updates/digestive-diseases/quick-inexpensive-90-percent-cure-rate it has had fantastic success with CDI and I think is being tried on off label conditions also.

    IS THERE ANY WAY TO INSERT PARAGRAPHS. I HATE THIS WHERE YOU CAN’T BREAK UP TEXT.

    1. Hi Dale,

      so sorry for your health problems. I have such great compassion and admiration for all of these folks who are working at helping themselves and other find solutions to our very complicated bodies.
      Just got results from HIDA scan and the results show liver processes fine, gallbladder at 6%. Seeing my GI today and I am ready to commit to getting my gallbladder out. This journey has enlightened me to the importance of paying attention to what we eat, and how it effects us. I have my fingers crossed that my surgery will resolve what has been years of discomfort.
      I have been eating almost no fat for 2 months now and I know that cannot be good for me. Will stay with this blog, because I feel everyone is doing such good work and research.

      1. After a HIDA scan showed my gall bladder working at 6%, everyone was on board for the removal. Sadly, post surgery I am still having all the same symptoms. Pressure in the upper right quadrant and sometimes across my upper back…like a band of pressure. We did go into surgery knowing there was a chance it wouldn’t cure, but I was willing to take the chance. Still not sure how much of this is food related, although at times it seems this way.
        Is it possible to have food related issues without having urgent bathroom experiences or stomach cramps/pain? All my problems/pressure are near/under right rib cage and across the back in the similar area.
        That being said, I almost always feel the best in the morning…and things flair up as the day goes on. Although this is not 100% the case. I do have some mornings when the pressure is there and I am very aware of it.
        Family doctor is testing for lyme, some autoimmune, and celiac
        He ordered a cat scan as well. Should I find a really good GI doc to have test done for small intestine bacteria? And do all GI docs do this type of work? Any advice would be helpful. Thanks, Gina

      2. Yes, Regina, I would definitely add a SIBO test to your mix of testing. Not all GI docs are on board with SIBO as a diagnosis–so you would need to find one that is well versed in SIBO and its treatment.

  181. Hi Regina,

    Good luck with the scan. Sounds like this should give you a pretty good idea of what is going on. Let us know how you make out.

    FYI so far the FODMAP diet seems to be helping, at least I haven’t had any bad events, but it comes and goes.

    Dale

  182. I just started the 21 Day Tummy diet…(day 2)
    Are there any low FODMAP beverages other than plain water? I remember the section that said something about selzter water…but I’m not looking for fizz…I need flavor. Any help is appreciated :)

  183. Kate, thank you so much for your very helpful blog. I am just starting the process of figuring out what’s going on with my gut and am trying the low FODMAP diet at my GI’s suggestion. I’ve just started in the last few days, and have questions on a couple of prepared foods. Would these two items be ok – I checked to avoid gluten, honey, agave, inulin, maltodextrose, fig/date, apple/grape juice, etc., but would love to know if I’m missing anything as I study the ingredient lists.
    http://mycocoroons.com/products/lemon-pie-mini-coco-roons
    https://www.bakeryonmain.com/Products/ProductDetails/tabid/136/ProductID/6/Default.aspx
    Thank you!

    1. And just to add, I am eating mainly unprocessed foods, but I have two young children and need a couple of durable options I can carry with me for times we are out and I need a snack.

    2. Kimberly–not sure about the cocoroons as they are made with almond flour. Maybe one of them per sitting would be okay. Almonds do have fructans and GOS and the ‘cut off’ serving is 10 almonds–which would not equate to too much flour. The Bakery on Main Granola looks okay –but bear in mind–the ‘cut off’ for dried cranberries is 1 tablespoons–so again, serving size would matter!

  184. Hi All,

    Just read this very interesting article about a new product to help with reflux and

    http://viewer.zmags.com/publication/bdc2956a#/bdc2956a/34

    In case the link ‘t work the product is called Esophageal Guardian. This is being sold by Life Extension. Their web site is LEF.org. I haven’t tried it yet as I am out of the country but will give it a go.

    I have used LEF for years and they are legit.

    Cheers,

    Dale

  185. I have followed the fodmap diet for a week because I may have post infectious IBS. I had C-Diff following a laproscopic radical hyst 2 months ago. I am not experiencing anymore cramping; however, by the end of the day I look pregnant. I am eating small, frequent meals and I lost 2 pounds already. I am very thin so I don’t want to lose more. My question is can I conclude after only a week that that I need to be tested for sibo? Also- are camomile tea and silk light vanilla almond milk okay?

    1. Chamomile tea was tested to be high FODMAP. Almond milk on preliminary testing looks like it will be high too.
      I would work w/ a dietitian to determine if you are doing the diet properly before you make any decisions on whether the diet is working or not. Florastor probiotic is often a good choice post C diff infection–good research on its use.

      1. Perhaps the almond milk and chamomile are the problems. I did use florastor and it was great. The c-diff was resolved in February and the ibs symptoms started mid- march. My doc recommended benefiber. Is that okay and can u recommend a dietitian in the Maryland/dc area? I kept getting so confused by my symptoms. I had a very large retroperitoneal fibroid that caused gi problems, then surgery that caused problems, then c-diff, and now this. Just like one of the comments above- my doc handed me the piece of paper and sent me on my way.

  186. Is Konjac flour safe? I just read about several issues, i.e. bloating, diarrhea, etc. that can be caused by konjac flour. Why would they put it in a gluten-free product that I wanted to use as part of the fodmap elimination diet. BTW, it’s in Enjoy Life Crunch Chocolate Chip Handcrafted Cookies, Gluten Free.
    Look forward to hearing from you. Any recommendations for a cookie-type snack to be used while doing the elimination diet? I miss my snacks. ( I already eat rice cakes with sm. amt. of smooth peanut butter).

    1. Sondra–the Yoplait lactose free yogurts appear low FODMAP. Of course, without testing of the actual product–we don’t know for sure–but my clients have had them with good tolerance.

  187. Thank you, Kate for all that the information that you share through your blog.!
    I have a question about the lactose free yogurt. Why only plain Green Valley and not the vanilla? Unfortunately, I do not have a Whole Foods near my home to get the plain Green Valley yogurt, but can get the vanilla at our local grocery store.

  188. Yesterday I reintroduced frutons/pos food and I also had a glass of red wine. Today I have cramps, so I am thinking red wine was a mistake during this faze because I don’t know which would be causing the cramps. Would wine cause cramps 12 hours after consumption?

    1. Sondra–yes, not a good idea to alter diet while undergoing challenges as it is difficult to sort out what is causing symptoms. A dry glass of wine is generally tolerated on the low FODMAP diet –but tolerance is very individual.

  189. Hi Kate. Thanks for all the good info. 2 questions:
    1. What’s the status on chocolate, cocoa powder, cocoa butter, dark vs. milk, etc.
    2. Can you recommend a Fodmap-knowledgeable RD in the Hackensack,NJ area.
    TIA.
    Denise

    1. Dark chocolate would be okay–equivalent of about 2 TB of semi-sweet chocolate chips. Milk chocolate has lactose. Check out IBSfree.net –Patsy has a dietitian registry. I am working on mine–but it has been side-lined due to other work commitments.

    2. Oops….and cocoa powder –about 3 heaping teaspoons is allowed. I say, about 1 Tablespoon per sitting.

    3. Hello, just a little desert tip for those on fodmap. I recently purchased a nutribullet and make my version of ice cream. I use about a tablespoon of organic Cacao powder, 1/2 frozen banana, strawberries or raspberries, coconut water, a little maple syrup if you like it sweeter…I try to use the right amount of coconut water just to keep it creamier. This has satisfied my need for ice cream and is much healthier than ice cream.

  190. Hi Kate,

    I was just diagnosed with fructose malabsorption and am overwhelmed by what I can and cannot eat. I spoke with Dr. Amy Burkhart and she recommended that I look you up. I live in NY and am seeing a GI nutritionist, Laura Manning on Monday. Have you heard of her? I am starting the elimination phase of the diet. I have been having oat meal with unsweetened soy milk for breakfast with the soy milk in my coffee as well, chicken with rice and string beans/zucchini for lunch and gluten free pasta for dinner. I love spelt pretzels. Can I eat these? Does my diet sound ok thus far? I have been very constipated just for the last week. Anything I can add to help with this? I also suffer from migraines and peanut butter and bananas though ok for the low fructose diet, are migraine triggers. Any other suggestions for widening my selection as I get started? Thanks so much, Gwen

    1. Hi Gwen, I have not heard of Laura Manning….but that doesn’t mean anything….as there are many dietitians in the US :)
      I would discontinue soy milk unless it’s 8 Continent brand which seems to be the only brand made w/ soy protein vs. the whole soybean. (the whole soybean soy milks would not be suitable on the low FODMAP diet). Spelt varies in FODMAP content—-I might start with the Snyder’s gluten free pretzels first. I might try lactose free yogurt (Green Valley) and strawberries, Gluten free Udi’s whole grain or white sandwich bread w/ scrambled eggs and spinach. Discuss the need for magnesium supplement w/ your dietitian –which may help migraines. Here are a few menu ideas that may work for you….http://blog.katescarlata.com/fodmaps-basics/fodmaps-menu-and-snacks/

  191. I emailed to Udi’s a few days ago since the ingredients for whole grain bread on the bag vary from the ones on their website. They responded that the bag ingredients were correct, and apologized for not having an up-to-date website. There’s no molasses listed on the bag.

    Ingredients for whole grain on the bag: water, tapioca starch, brown rice flour, egg whites, canola oil, potato starch, dried cane syrup, tapioca maltodextrin, tapioca syrup, modified food starch, yeast, flax seed, sugarcane fiber, salt, gum (xanthan gum, sodium alginate, guar gum), teff flour, amaranth flour, sorghum flour, locust bean gum, cultured corn syrup solids and citric acid (mold inhibitor), enzymes. Ow, my eyes. That’s tiny print.

    As a side note, although the calories from fat (for 2 slices) is 35 for both whole grain and white, on the whole grain, total fat is 4 grams but for white it’s 3.5. It’s great GF bread, but quality control isn’t always 100% – we got a loaf a few weeks ago with slices only 2″ x 3″. So I hope the label quality control is good.

      1. Beth, Unfortunately the manufacturer had different ingredients on their site vs. what they actually put in the product. ALWAYS check ingredients–manufacturers can change them at ANY time and it would be impossible for anyone to keep on top of every ingredient change.

  192. what’s the scoop on pea protein as an ingredient in some foods? Like Daiya cheese? Is the cinnamon raisin Udi’s bread okay?

    1. Beth, Raisins are not suitable on the low FODMAP diet…so no on the Udi’s cinnamon raisin bread. We don’t know about pea protein. Hasn’t been tested. BUT….many of my clients tolerate Daiya cheese and for patients on a vegetarian diet or dairy free diet–I do allow small amounts of Daiya and it seems okay.

  193. White ingredients from the bag, not the web: water, tapioca starch, brown rice flour, canola oil, egg whites, potato starch, modified food starch, tapioca maltodextrin, dried can syrup, tapioca syrup, yeast, gum (xanthan gum, sodium alginate, guar gum), salt, locust bean gum, cultured corn syrup solids and citric acid (mold inhibitor), enzymes.

    In case anyone is interested in other differences, fiber is 1 gram for two slices (2 for whole grain). Protein is 3 grams (4 for whole grain), and fat is 3.5 grams (4 for whole grain even though they both say 35 calories from fat).

  194. Hello – I am new to FODMAPS. My daughter has been suffering from GI issues and has had a slew of tests so we are trying this route and are very optimistic. What condiments are safe and are crystal light drinks safe? Thanks so much.

    1. Renee, I would not favor the use of artificial sugar products–sucralose used in crystal light has been shown to alter healthy gut bacteria levels in one animal study. I recommend sticking to water! Many condiments have not been tested–so we truly don’t know FODMAP content. In the Monash app–they have tested a few Australian condiments–but our condiments tend to vary from theirs–we use much more HFCS! Monash does have numerous US ketchups that they are testing–so we will have a better handle on our ketchups soon. Many mustards are okay–my fav is Maille original Dijon.

    1. Beth–Daiya cheese seems to be well tolerated in my patients. That being said, natural flavors could reflect onion and garlic in a product–not sure that would include them in this product. Glycerin is a sugar alcohol–whether it triggers issues in this quantity not sure. Sugar alcohols tend to draw in water into the intestine. Hope that helps. A bit of a vague answer….might be a good product to trial when you do re-challenging/reintroduction.

  195. wow. :( I thought sugar alcohols ended in ol so never realized this contained artificial sugars. I have constipation, so would sugar alcohol help? Is the pea protein okay to eat? Thanks much!

    1. You are correct that most sugar alcohols do end w/ -ol. But glycerin fits the category for sugar alcohols and doesn’t end in ol! Unfortunately–sugar alcohols can help some people with constipation only but NOT generally those with IBS and constipation– IBS intestines are a bit more sensitive and tend to feel pain and other GI symptoms when they consume sugar alcohols. I think the isolated pea protein might be okay. But can’t say for sure–I don’t believe it’s been tested yet.

  196. Kate, here is the response from the Daiya representative:

    Today at 12:59 PM

    Good Morning,

    Thanks for your e-mail and for taking the time to write in to us.

    The vegetable glycerin used in our product is a natural palm glycerin. There are no artificial sweeteners or preservatives in our products.

    Please feel free to contact me directly if I can provide any additional information.

    Warmly,

    Dave

    Dave Savage
    Consumer Relations Manager

    So, is this NOT a sugar alcohol and not a digestive upset ingredient? Thanks, as usual!!

    1. Hi Beth, Sugar alcohols are naturally found in some foods–they are not always an added artificial additive. Apples and pears have naturally occurring sorbitol while mushrooms and cauliflower have naturally occurring mannitol. Glycerin by structure is an sugar alcohol. Whether it acts the same way as sorbitol and mannitol (i.e. “digestive upset ingredient”) in this small amount –I am not sure. I expect since most of my clients enjoy Daiya ‘cheese’ regularly without GI distress–that the small amounts are well tolerated.

  197. I’m so confused. They must have added the glycerin since daiya is not a whole food, such as apples and pears. So it would not be found in it naturally. It is an added ingredient.

    This was a follow up response:
    Hello Beth,

    That is correct, it is not a sugar alcohol.

    Dave

    Dave Savage
    Consumer Relations Manager

    I’m really, really confused, Kate. What is your advice? Please help clarify. Sorry, but I just don’t understand if I should or should not be eating a piece of this cheese. I already have pain and constipation, (before and after the addition to daiya as a food) so it’s hard to pinpoint which foods are causing distress.

  198. I just was recommended the fodmap diet by my GP, I haven’t being diagnosed with IBS formally, but when I explained to my GP all the foods that I have to avoid he suggested this diet. I follow the blood types diet, and because of that I had already eliminated more than half of the foods that are not permited in the foodmap. Reading your blog help me figure out pretty much straight away which are the next. ones to avoid, starting with sugar free chewing gum, ( it will be hard, since I stop smoking I became a bit addicted to it…), Rhum, the basic onion and garlic and the surprise of the day apples… I m looking forward to see results because I’m fed up with having stomach ache, and being bloated almost every day, and if this is the reason for my nausea and lethargy too I all be more than pleased. thanks Kate! this blog help me to realise what I should change from my diet

    1. For those who miss chewing gum, there is Glee (no “-ol” additives, no HFCS); check on line for others, there’s one called Simple or Simply. Giving up gum was hardest for me and I’m glad there are options. As for giving up soy milk for tea, I use lactose-free milk (or half and half) mixed with coconut milk in my tea. I can’t tolerate almond milk or almond crackers, alas. Gluten-free pretzels and rice crackers are making me fat!!! well, not fat, but 120 pounds and I don’t like it. Seems I eat a lot of starch and carbs; have to be really careful with fruits, only small portions.

  199. Hi Kate! Your website has been a godsend to me! Thank you for all the great information and easy to navigate site. Wondered if you could recommend an easy protein shake for on the go. I read previously that you weren’t a big fan of protein powders for low fodmap people, but I am looking for a quick on the go meal replacement post workout. I have seen few brown rice based but wondered how good for you they really are? Thanks!

  200. Hi Kate,
    Thanks for a great site! Just wondering if coffee is allowed on the low fodmaps diet? I currently have it with lactose free milk and half a sugar. about 2 a day. Is this okay?
    Love the shopping list by the way.
    Thank you!!!

    1. Pippa, Coffee 1-2 cups should be okay. BUT -for some people with rapid transit–caffeine in coffee may increase intestinal movements–which may contribute to urgency or diarrhea. So moderate to your personal tolerance. And thanks—glad you like the shopping list–hope to make a new one soon! Stay tuned!

  201. This site has been extremely helpful to me! I was wondering if pomegranates are allowed on the low formats diet. I was wanting to drink pomegranate tea. Thanks!

  202. I was just put on this diet for severe IBS and was wondering if peanut butter is ok to eat? I bought all natural and ate some today and it seemed to make me feel bad . I felt the same way I did after I ate cocoa powder unaware.

  203. Kate,

    Thank you so much for answering each and every question you receive. I just spent quite some time getting my own questions answered by reading this thread.

    I just started FODMAP on Tuesday and I have some questions:

    1. A lot of what I’m reading is “check the ingredients!” and it’s frustrating because I don’t know what that means – or what I’m supposed to be looking for in order to rule out. Example: “Chocolate at over 70% is good” – but I looked at the back of a Trader Joe’s 75% Chocolate Bar and there are a bunch of other ingredients I don’t KNOW about – whether they’re okay or not. So this is just an example.

    2. I have been making a bunch of different dishes but for lunch had standard: romaine, peppers, carrots, grilled chicken, radishes and … (small quantities) of shredded red cabbage. (I’ve literally eaten this meal about 5 times this week – I have very little variety this first week) I don’t know WHY I thought red cabbage was Low FODMAP! Do I need to “start all over” from Day 1 for elimination? I’m confused about that part. Like if I eat a cookie, for example, is that just my cheat and I have to deal with any consequences OR is it messing up the ‘cleansing’ part of the elimination? I’m new, so any insight at all is super appreciated!

    THANK YOU.

    1. Z, I don’t feel you need to start over if you have had small indiscretions. Small amounts of red cabbage is likely okay–but it hasn’t been tested (common green cabbage is okay though so I am assuming it might be okay too) Label ingredients are a bit confusing–I agree. This is where working w/ a dietitian skilled in the low FODMAP diet can help you. Minimizing food products will minimize added ingredients–so that is always the goal. Try to add some variety to the diet too– there are some ideas under my FODMAP basic tab.

  204. Hi Kate,

    I have scoured your blog and LOVE it. Thank you for all of the great information. I have started eating the low FODMAP diet and it has made a huge difference in my digestion. I wish I had known this information years ago!

    I do have a couple of questions:

    – Where do you buy the PaneRiso rice bread crumbs? They seem to be a Canadian-based company. Do you buy then locally? I am in the Boston area.

    – I am confused about corn. On the one hand, a “safe” amount is 1/2 corn on the cobb and 1/2 cup of corn flakes. Yet, cornmeal seems to be ok at a whole cup serving. Is popcorn ok? Can you explain the differences?

    Thank you!
    Jeanne

    1. Jeanne, I think I bought Paneriso bread crumbs at Whole Foods. But, I shop mostly at Market Basket, Roche Bros, Star and Whole Foods so definitely one of those. Corn is tricky. Starch=y corn products seem to be low–polenta, grits, corn flour, tortillas BUT SWEET corn on the cob has GOS and sorbitol–so limited portion only. Popcorn –I am not sure–Sue Shepherd has it in her book as okay.

      1. Hi Kate,

        Thanks so much for your prompt response! Interesting about the corn. Makes sense.

        And thank you for the info about the rice crumbs. For your other readers… I did some calling around and the Paneriso Rice Crumbs are not carried by WholeFoods. But Shaw’s (and I suspect Star Market) do carry them. So I’ll be heading to Shaw’s in Nashua shortly as I’m planning to make your Teriyaki Chicken Meatballs for dinner tonite. They sound yummy!

        Thank you again for your willingness to answer all of our questions.

        Jeanne

  205. So I have had irritable bowel syndrome most of my life. I have just dealt with the pain, bloating, cramping, and in my case either end of constipation or diarrhea but my daughter is having issues that have taken her to multiple tests with the GI doctor. To support her and see if following a low fodmap diet would help my symptoms as well I am tying to learn all I can. One question I have not found an answer to yet is stevia as a sweetener. As a matter of fact I do not see herbs in general listed, where can I find more information about common herbs as I am an avid cook, and generally do not like bland food.

  206. Hi Kate, I just had a question. I’m curious why butter id ok, milk, yogurt and othet dairy is not tolerated. Like as to why im put on lactosr free but butteris fine. Also, would canned sardines containing only “Sardines, Spring Water” be ok? Also, is either vegetable or sunflower ok? Thanks!

    1. The low FODMAP diet is low lactose. Most individuals w/ lactose intolerance can tolerate small amounts of lactose–often up to 4-5 grams. Butter only has a trace of lactose so would be allowed on the low FODMAP diet. Cheese–most of them–are allowed too. Just not the ‘wet’ cheeses such as cottage and ricotta which still retain larger amounts of lactose. Sardines in spring water would be okay. FODMAPs are carbohydrates and there is no carbs in oils or in fish.

      1. Thanks Kate. The reason I asked about vegetable oil is cause if I look at a bag of regular potato chips, it says *vegetable oil (sunflower/corn/safflower oil)* and I have a list given to me from a dietitan stating canola, olive , and avacado oils ae low, but it didn’t say anything else. Thanks. Also, 2 more questions, is Helmmans regular/original mayonnaise ok? And is Sea Salt ok? Thank you.

  207. Hi Kate,

    In that same vein… I have the Monash FODMAP iPhone app and notice that 1/2 cup whipped cream is ok (which would most likely be made from whipping or heavy cream), but ice cream or even regular whole milk or cream, even sour cream, are not. Any idea why?

    As always, thank you for the abundance of information you are willing to share with everyone.

    Jeanne

    1. Jeanne, Whipped cream has lots of air in it–which would not have lactose, right? ;) And the whipping cream is higher in fat and lower in sugars (lactose) so would be okay. Sour cream, ice cream, milk and light cream would have more lactose per edible serving–and so would need to be limited.

  208. Hi Kate,

    Well, yes… I suppose lots of air in the whipped cream would make a difference! Who would have thought? :-)

    So nice to know that us low FODMAP’ers can indulge in something creamy every once in awhile.

    Jeanne

  209. Hi Kate;
    Any idea if Pamela’s Whenever Bars are low FODMAP friendly? They do contain agave, but then again, Bobo’s Oat Bars contain brown rice syrup and as I understand it from previous postings, they’re still OK. Any info on the Whenever Bars? Thanks!

    Cheers,
    Phil

    1. Phil, I can’t say for sure until a product is actually tested. But, agave syrup would be a high excess fructose source so likely not okay. Brown rice syrup should be okay in most cases based on the info I have seen–but it is being tested at Monash–I sent them some. Rice syrup has been tested by Monash U and allowed in small amounts.

  210. Hello Kate,

    Firstly, thank you for taking your valuable time to read and reply to all these questions, its so refreshing to see someone who really cares.

    I have been suffering from skin issues (scaly dry red skin around my nose, chin – I believe its Perioral dermatitis). I also have extreme difficulty putting on weight, suffer from some hair thinning, and often lack colour in my skin. I have found ways that have improved my health, with just overall better diet, and meditation/yoga… but the problems are still hanging around.

    I have seen a great health specialist, and she suspects that I do have SIBO, but I have not yet done a breath test and I have booked a doctor today to get this tested. Looking at my symptoms, it does feel like SIBO, I feel malnourished and often tired, very inconsistent bowel movement (often constipated, poorly formed stool).

    The health specialist mentioned the SCD diet, however after reading some replies am I right in seeing that you feel this is a bit out of date? I am really unsure what diet I need to go on.

    Also what are your thoughts on homemade milk kefir vs homemade yogurt?

    Thanks in advance!

    Luke

    1. Great question Luke–and I wish I could answer you with a definitive answer…but the problem is the research for SIBO and dietary treatments is limited. So–we are relying on what seems to be the best approach–with little data to support various approaches. The SCD diet does not factor in the notion of fructose malabsorption, which is quite prevalent–impacts 1 in 3 people. So in that sense, it is a bit antiquated. I believe it is over restrictive in other areas–no starches–no rice–no potato and don’t feel that most of my SIBO clients need to avoid those foods altogether. Not everyone has issues w/ starches. Some patients do though–and this is a small subset of patients based on my clinical experience…so this is where we need to modify the diet a bit based on symptoms. In patients that can’t tolerate starches I would try to get their sucrose isomaltase enzymes checked. This is often done in children with GI disorders–but less likely in adults–but there is an increase in interest in testing adults–and I am on board with that. I prefer the least restrictive diet as possible to help control symptoms–and in my experience –the low FODMAP diet is the way to go for most SIBO patients–with a little bit of individualization based on their symptoms and GI history. I am not an advocate of over doing probiotics in patients w/ SIBO. In my experience, it often makes matters worse. Again, this could change as the research develops in this area. In theory, I love the idea of probiotics–but they often exacerbate symptoms in SIBO patients –especially if OVER done. But again, this would be an area of trial and error–as probiotics can work for some. Good luck w/ your breath test.

  211. Thanks for your reply Kate, very helpful. I will give the low FODMAPS diet a go, and will enquire about checking my sucrose isomaltase enzymes as you suggested.

    Is it the leftover lactose or something else which you have found is the issue with the probiotics? I have even heard sauerkraut is very high in good bacteria. I’ll let you know how my breath test goes, and thanks again :-)

    Take care,
    Luke

  212. Hi Kate,

    I’m wondering if you have any information on whether the following foods are low FODMAP:

    – Pumpkin (especially canned pumpkin.. with no added ingredients… used for pumpkin pie or muffins)

    – White grape juice concentrate… this is an ingredient in a fruit spread from Whole Foods that also includes wild blueberries and fruit pectin

    – Spaghetti squash

    – Watercress

    – Chili powder (I think I’ve seen references that it is not low FODMAP… really?)

    Thanks so much! LOVING this food plan!

    Jeanne

    1. Jeanne, WE don’t know yet about US pumpkin. Testing is in progress. I know it doesn’t have fructan or GOS–waiting on sugar alcohols. Not sure about white grape juice concentrate—typically items like fruit concentrates are a source of excess fructose–so would hold off on that product during elimination phase–then trial it later. Spaghetti squash–not sure it’s been tested yet. I did discuss the possibility of analyzing Spaghetti squash w/ Jane Muir at Monash University–and they do have spaghetti squash in Australia–so maybe they will check it soon. We’ll need to check on that. Watercress–if I had to quess, I think it would be okay…but not sure I have seen actual data on it. Chili powder should be okay–just choose a brand made without onion. Spice Appeal has one. McCormick should have a chipotle chili powder w/o onion.
      Glad you are loving this food plan!! :)

  213. Thanks, Kate! Very helpful information. Looking forward to the next update to the Monash iPhone app… hopefully some of these foods will be listed.

  214. Ripe bananas are supposed to be a safe food….how come this list states otherwise?

    also, peanut butter should be avoided because it falls under the galactan category, correct?

  215. Thanks for the response! Can you also help me out with a few more ingredients I am unsure about….

    carageenan
    xanthan gum
    guar gum
    oats
    sunflower oil/canola oil/soybean oil

    1. Stefanie, carageenan-not a FODMAP but some studies link it to intestinal inflammation. Avoid if you can. small amounts might be okay. Xanthan gum/guar gum–not FODMAPs (longer chain carbohydrate) but are fermentable–meaning can cause gas. Small amounts okay but some patients note symptoms if they are ingesting multiple gums at a time. Oats OK–but in small amount–1/4 cup dry or 1/2 cup cooked. Oils in general are okay–not carb-no FODMP. Always remember, FODMAPs are carbs.

  216. Thanks very much Kate! that clears up a lot for me! I am noticing that a lot of brands of almond milk have carageenan, is there one that you recommend? I would like to have milk with my gluten free cereal but am unsure about lactose free milk.

  217. just found your website and finding it great loving the recipes i guess for me the hard thing is that I am trying to go by the paleo where i avoid a lot of manufactured products as well as following FODMAPS and no carbs at night time finding it quite difficult.

    also is unsweetened yoghurt ok? I have another FODMAPS list (im from new zealand) that says i shouldnt have yoghurt. also havent found anything that mentions gherkins (i love them)?

    appreciate your time thank you and love the website.

  218. Kate- what are your thoughts on psyllium husk on a low fodmap diet? I’ve seen it used a lot in gluten free baking. Do you think it would be problematic?

    Thanks for your help!

  219. Hi Kate,

    What do you think about cornmeal? I would like to make a gluten-free blueberry muffin recipe I’ve found that uses brown rice flour and cornmeal. All other ingredients are low FODMAP. The iphone app doesn’t list cornmeal as a separate ingredient. Do you think it would problematic? The recipe calls for 1.5 cups brown rice flour and 1 cup cornmeal and makes about 15 muffins.

    Thanks for your thoughts!

    Jeanne

  220. Hello,
    Geat blog! this post has really helped me the past couple of weeks!
    I seem to be intolerant to most things so have been advised to go on the FODMAP diet. Can I have cornflour and yeast?Also I have been advised to lose around a stone in weight too due to other health issues, will the diet help with this or is there other foods I need to cut out?
    Any help would be greatly appreciated !

  221. Do you know of a GI doctor and/or RD in Northern Virginia area who is involved with FODMAPs, i.e. Reston? Leesburg? I haven’t been able to find anyone who is very well versed in this area. My previous GI doctor just gave me a list and said to remove these high FODMAPs from my diet with no other informative instructions. Thanks for any help.

  222. Kate, Hope all is well. I have enjoyed following your blog and trying different recipes since your Portsmouth workshop a couple of years ago. I was wondering about yellow and orange peppers on the elimination diet. Is there a 1/2 cup limit like the green pepper or unlimited like the red pepper.
    Also any other commercial granola/protein bar besides the Nature Valley peanutbutter?
    I appreciate your help. Kristen

    1. Hi Kristen…Nice to hear from you! You might consider purchasing the Monash Uni smart phone app –which provides so much info for dietitians to use in their practice…and is a great resource for FODMAPers. The app features the latest FODMAP food testing and is my go-to resource. According the the app, bell peppers both red and green are limited to a 1/2 cup. Green peppers tend to have a bit more sorbitol but are allowed at 1/2 cup. You might get a way with a bit more of the red–but overall would limit to 1/2 cup. For commercial bars, I like the Go Macro peanut butter bars, BoBo’s bars, and Bonnieville power cookies -the coconut almond seems well tolerated and yummy for on the go.

  223. Awesome awesome awesome. Just found this site the other day. I’ve suffered from rapid-transit IBS for the last 20 years, had tons of tests and seen lots of general MDs (I live in a small town in Alaska with no GI specialists) and my symptoms only get worse as I get older. I’ve never been able to pinpoint triggers, they seem to always change frequently. The only time I got any relief was when I was pregnant with my daughter eight years ago and was diagnosed with Cadida overgrowth and had to do a no-carb diet to get rid of that since I couldn’t do anti-fungals being pregnant. I’m on day 2 of this diet and yesterday was the first day in memory I haven’t had to run to the bathroom multiple times. Planning on getting the breath test for SIBO (although I don’t have any bloating so I don’t think that’s an issue) and fructose malabsorbtion but just based on these couple days and the types of foods to eliminate, I am more hopeful than I’ve been in my adult life for having somewhat normal digestion! Thank you so much, Kate, for making all this information available and responding to everyone’s questions. I’ve read each and every post and I’ve learned so much already!

  224. Hi,

    Just wondering if ‘Stevia’ is okay? I’ve found a organic protien powder with Natural Vanilla, Stevia and Organic Vanilla Bean. Is this okay??

  225. Hi there
    I have just found your site, as a result of research following a recent flair up of IBS (constipation and abdominal pain, but no bloating). Mostly, this had been under control and I used to believe that caffeine was the main trigger but I have avoided it for some time and am still feeling pain. I have decided to try the FODMAP approach, but things are made a bit more complicated because I live part of my life in France and part in the UK. Some clarification on products would help me enormously.

    There is a low lactose milk product in France made by Lactel, called Matin Léger. It contains 0.5% lactose. Is this OK to use? How about creme fraiche (not quite the same as sour cream).

    Now for what is probably a ‘naughty’ question! I do like the occasional gin and tonic! Is this completely out of the question or are tonic waters, like Schweppes, that do not contain HFCS, OK for an occasional treat? I read somewhere that clear spirits like gin and vodka are acceptable.

    Many thanks for reading this and I would really appreciate your input.

    1. Sarah…I would think a gin and tonic should be okay made with a suitable NON high fructose corn syrup tonic water. Gin, Vodka, whisky are all low FODMAP–in moderation, of course. I am not familiar w/ Lactel–but if it is cow’s milk w/ lactase enzyme and no other additives–it should be fine. Lactose content of creme fraiche should be low–of course that would depend on how much you were eating. Small dollop –should be fine. There are many dietitians trained in UK at King’s College London–I would see if you might meet w/ a UK dietitian to help you sort out appropriate food product options.

  226. Hi Kate
    Fabulous blog and resource you have here. What a lifeline you are for us IBSers.
    In looking at the shopping list I see you list “Rudi’s plain tortillas” as safe. I’m assume you mean Rudi’s Gluten Free plain tortillas?
    Also, is millet flour safe or has it not yet been tested? I do have the Monash app and there’s nothing on that or on ibsfree.
    Thanks in advance for any info you can provide.

    1. Thanks Michael. Yes, Rudi’s plain GF tortillas.
      I am not privy to research on millet–but most gluten free grains tend to be lower in FODMAPs than wheat…so it may be worth a try!

  227. Hello Kate,

    Still on the long journey of test, doctors, and recently a local nutritionist. I will soon be seeing a highly recommended GI doctor on the east coast and before I meet with him will start a very detailed food journal of every bite that goes into my mouth. I had been eating a grain called Teff and do really enjoy it for breakfast with a little organic maple syrup.
    I noticed that this grain is not mentioned on your shopping list. Do you have any information on if it is a lower fodmap. I just noticed you posted that millet tends to be a lower fodmap grain, so I am hoping the same for Teff. I am thinking amount eaten at one sitting counts to? 1/2 cup?
    Thanks so much for all the wonderful information. Gina

  228. Hello Kate,
    I have recently started the fodmap diet with my GI diagnosis still up the air. I have previously been ruled out of have things such as coeliac so does that mean with the FODMAP I can still eat normal breads etc.?
    I’m really struggling getting my head around this and no referral to a dietitian has been made :(
    Thanks, Clare

    1. Hi Clare–typically we recommend gluten free breads during the elimination phase of the diet as wheat contains both gluten –a protein–and fructans–a FODMAP carb source. So to reduce FODMAPs from wheat–gluten free bread is typically consumed during the elimination phase. I will say, that many of my low FODMAP diet ‘graduates’ have been able to re-incorporate some white sourdough bread.