This section of my blog is dedicated to all the new information I find on FODMAPs to share with you. I will also post my favorite brand names, recipes, easy check lists, and general tips to help you manage your IBS symptoms with this novel diet approach.
Please note NOT all of the recipes on this blog are FODMAP friendly! I will note when recipes are low in FODMAPs!
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I am new to all of this and I am feeling very overwhelmed. please if you have any easy meals to start with I would appreciate them very much.
Yvette: Get a few ideas on my menu and snack idea handout which can be linked here! http://blog.katescarlata.com/fodmaps/fodmaps-menu-and-snacks/
Try to meet with a dietitian knowledgable in the diet to help you navigate menu planning.
Hi Patsy, I have struggled with extreme gas in the form of bloating/stomach pain and flatulence for the past 7 years or so. I am what you call a “healthy” eater and love whole grains and fruits/veg with every meal but as I am reading up on FODMAPs I am learning that this so-called healthy eating may not be healthy for me (and my sensitive GI tract). I have self diagnosed myself with IBS as my gas gets worse with larger meals, certain foods (lactose and gas forming fruit/veg), alcohol and stress. I do not experience constipation or diarrhea but do have change in bowel consistency and frequency with certain foods. My question is, do you think the FODMAP elimination diet/trial is right for me? Do you have any other suggestions? Any advice will be greatly appreciated!
Hi Jen: I would think a low FODMAP diet would be worth a try to see if it helps your symptoms. Both Patsy Catsos (IBSfree.net) and I blog about FODMAPs and have plenty of info on our sites. If you decide to try the diet, try to meet with a dietitian knowledgable in the diet.
Best,
Kate
Thanks Kate, my appologies… as you can see I found Patsy’s site too and asked her the same question and forgot to change the name when I copied and pasted it to your blog(oops!). Funny that you should say that because I am actually a dietitian (dialysis specialty) and always just attributed my gas to my “healthy eating,” but as the years go by and symptoms have gotten worse I am now researching this area of nutrition (to help me for a change instead of my patients). I did a food journal the past few weeks and couldn’t ID any real offeders/themes (besides breakfast causes no problems) so I am on to try the elimination diet now. Thanks for your expert insight!
hi kate, i just wanted to let you know that i included your blog and website in my resources section on my fodmaps site as ive found your posts SO helpful. seriously, i am thrilled that someone in the US is focusing on this kind of diet as a way of managing IBS symptoms.
i plan on ordering the monash booklet, but i wanted to be sure it was relevant info for people outside of australia. can you give me any details about what it has? does it break down individual foods by the amount of fodmaps? is it a grocery list or cookbook or just foods that have been tested? does it use american fruit and vegetables or aussie ones? thanks so much for your insight and updates and everything you do! -elise (www.fodmapsdiet.com)
Thanks for including my blog on your site! I have found this diet so helpful for so many of my clients that I am thrilled to learn as much as I can and spread the good word!
Not sure about tempeh…some seem to tolerate –it certainly could be tried as part of a GOS challenge.
Kate
New to this IBS FODMAP intolerance, please help with list of what I could or cannot do for healthy eating..
Thank you
Phoebe- Check the check list on my blog here…http://blog.katescarlata.com/fodmaps/fodmaps-checklist/
Hi Kate, Just found this website a few days ago. I’ve been aware of the FODMAP guidelines for a few years now, but am not up-to-date on all the continuing research. I was wondering, are you planning another FODMAP twitter chat with Dr. Barrett? If so, when do you think it might be? Thanks much -
We discussed the possibility of doing another FODMAP twitter chat but have not firmed up the date. The UK dietitian’s hope to do a FODMAP chat I believe in April. This should be a very informative chat as well. Hope you are following me on twitter @katescarlata_RD and be on the lookout for #RDUK hashtag to see what topics the UK dietitians have coming up. Emma Carder is a great FODMAP resource as well on twitter follow her @emmacarderrd
great — thanks for organizing these events!
Hi Kate! I’ve recently been diagnosed with IBS and my doctor suggested the low fodmap diet. Your website has been very helpful. I have a question about corn though. Why is sweet corn high fodmap but polenta ok? And where does popcorn fit in the fodmap scale? Thanks!
Hi Jaimie-
As the diet evolves individual foods are tested for levels of FODMAPs-sweet corn has been tested and does contain small amounts of the fructan/GOS group so only a 1/2 cup serving is allowed. As popcorn is made from corn–small amounts would be okay–say 1-2 cups popped as that would equate to the small amount allowed. Corn flour is low in fodmaps–been tested. I am not sure polenta has been tested yet…it is presumed to be okay, but once we get the final numbers from the Australian researchers may prove to be otherwise.
Hope that helps a bit.
Kate
I need to follow the fodmaps diet completely so l need to know: can l use guar gum and/or xantham gum as a substitute in baking and sauces? Love this site, very helpful.
Small amounts of guar gum and xantham gum seem to be tolerated in baking. Glad you like the site!
Hi Kate, your website is a great resource! I was recently diagnosed with SIBO and being a nutrition and dietetics student, studying to be an RD, I did some research and found out about this diet. I am working with my gastroenterologist and a RD who is very familiar with this diet. I am in the elimination phase and based on your revised list there are some things that I was advised not to have and some I could have, these foods are in the moderate polyols & fructans.GOS area. Do you recommend I restrict any of these during the elimination phase? Avocados, asparagus, broccoli, Brussels sprouts for example I have been avoiding. Also, I react to grapes and do not eat them but enjoy my red wine? Thoughts on if red wine is okay then. The RD I am seeing also wants me to avoid peanut butter, and I love PB, for the elimination phase because of the way it ferments for people with overgrowth, do you think it is okay? Also, some stuff is under researched still such as pomegranate and goji berries. Nature’s path food has a gluten free cereal called whole O’s and these are the INGREDIENTS: Brown rice flour*, corn flour*, evaporated cane juice*, pomegranate juice concentrate*, sea salt. *Organic. Because of the pomegranate juice is this not fodmap friendly?
Thanks for all your help on this issue, it is great to know I can look on your blog for a reliable resource for information. I am also attending the conference in NH, so I am looking forward to learning more about this.
Thanks,
Kristen
I would follow the advice of your dietitian and Gastro but I do allow those moderate fructan/GOS, and polyol food items as advised in small quantity–one of those choices per sitting on the elimination phase. An occasional glass of dry red wine seems tolerable for many of my clients. I have not heard about peanut butter fermenting per se–not really a source of FODMAPs but some practitioners advise against p.b. because peanuts can be a source of mold. I allow in moderation 2 TB on elimination phase. I would avoid the cereal with pomegranate juice for now.
So happy to hear you will be at our workshop!!
Kate
Thanks Kate for the quick response and advice.
I too was diagnosed with SIBO and it caused Fructose Malabsorption for me. I was able to eat certain peanut butters freashly ground or Adams brand during the elimation period.STAY AWAY FROM ALL SUGARS during this elimation period. Brown rice from my understanding was also something that you want to aviod because it is a gas forming food.Meet with a nutritionist because during this phase, your diet is so restricted and is easy to fall short nutritionly.Good luck!
Hi Kate, I was diagnosed with SIBO and Fructose Malabsorption and have seen alot of posting about GOS,what exactly is it and is this something that I should avoid or be on the caution with, with my condition?
GOS stands for galacto-oligosaccharides, one of the FODMAP sources. They are chains of galactose. GOS are carbohydrates similar to fructans in which humans lack the enzymes to break the chains apart so they are malabsorbed and highly fermentable (gas producing) Because FODMAPs are all potential fast food for bacteria, I would suggest you avoid them as well on the elimination phase of the diet. An RD knowledgeable in the diet will be able to assist you on what foods are sources and how to re-challenge your diet after the elimination phase is complete.
Sorry, I have another question. Is goats cheese OK. I heard that it is but want to check.
I am in the elimination phase – how long should I be in this phase before adding things?
Thanks,
Helen
Goat cheese in small amounts should be okay–it is low in lactose. The elimination phase is encouraged for 6-8 weeks.
Hi Kate,
Is there any info on sucralose in terms of FODMAPS? is it safe?
Lauren-
Sucralose has been shown in one study to reduce health intestinal bacteria..so I discourage it’s use.
Thanks for your great website, Kate! I’ve been following your site for a little while and particularly appreciate your up-to-date charts. I also have a question: what is the current state of research on brown rice? You mentioned above that it is gas forming, but is it still considered a FODMAP? Based on a couple of unscientific trials, I don’t seem to handle it well, but I’m wondering whether it for a different reason. (I can’t tolerate coconut milk either, and large quantities of almond butter give me trouble, but maybe I am particularly sensitive to polyols.) On the other hand, I had some gluten-free “whole grain rice flour” (assuming that’s brown rice) bread, and it was okay, but perhaps because it was a sourdough. Curious about others’ experience!
Thanks!
Some patients do find brown rice problematic but it does NOT contain FODMAPs per se –just a trace of fructans. I don’t recall mentioning that brown rice was gas forming…hmmmm?
Almond butter should be consumed in limited portions–it is a source of fructans and GOS but if consumed in reasonable portion size such as a tablespoon or two falls within FODMAP cut off levels. I have not seem the data on coconut milk and water but I have heard verbally from the Monash group that they are low in FODMAPs –old data had them as excess fructose.
Thanks! I think I saw Katherine’s comment about brown rice and mistook it for yours. If I do another brown rice experiment, I’ll report back here. Good to know that some of your clients also have trouble, as with coconut milk. It’s good to have some confirmation that a particular food can be problematic, even if it’s not technically FODMAP heavy!
Thanks again for your help!
Nicole
Hi Kate
Have you ever heard of any of your clients suffering from their tongue feeling like they’ve burnt it on a hot liquid after accidently eating high FODMAP foods?
Monica
Hi Monica-
I have not had a client mention that concern in my private practice but I wonder if you may have a b12 deficiency. This can occur in individuals with IBS that have small intestinal bacterial overgrowth (SIBO). Have you been tested for SIBO? Have you have your B12 level checked by your doctor? I would be sure to mention this symptom to your doctor.
Kate
Thanks Kate for your reply. Yes the SIBO test was negative and b12 and folate levels were normal. I really appreciate you taking the time. Monica
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Hello Kate and thank you for sharing all your wisdom with us. Your recipies are wonderful.
I like taking Chinese Herbs from time to time and wondered if I should possibly stay away from those containing Lycium Fruit, which I understand is the same as Goji Berries. Do you have any information about this fruit? Thanks so much!
Not sure if Goji Berries have been tested for FODMAPs in Australia. The USDA nutrient databank and NUTTAB, two other sources of food composition did not have info either….at least that I could find on their nutrient composition. So…I would say avoid for now if possible.
Thanks Kate. I will avoid for now…too painful to take the chance. :-/ Have a great day!
Do I need to make my own ketchup, pizza & spaghetti sauce? My pizza sauce is all natural but contains soybean oil and the spaghetti sauce contains garlic powder. The ketchup contains garlic & onion powder. Any recipe ideas for these? Also, what about canned tuna & canned chicken. The canned tuna contains vegetable broth & the chicken contains chicken broth. Should I stay away from both of these because there could be hidden onion/garlic in them? I understand that barley is ok in small amounts. I eat 1/4c on my salad everyday. Is this ok? Flaxseed is gluten free. Is this alright to consume daily on my cereal? Thanks so much for all your help!
Kaylee–technically if you passed the lactose and fructose malabsorption tests you should be able to include food sources that contain only that FODMAP… in the elimination phase of the diet. Small amounts of HFCS seem to be tolerated but I discourage its use in general as a chemically derived product that we don’t know too much about. I would avoid ketchup on the elimination phase of the diet which is just 6-8 weeks. Heinz has a simply ketchup that seems to just have small amounts of onion powder and no HFCS–many of my clients tolerated it. I would encourage you to use fresh tomatoes over rice pasta for spaghetti sauce –you can add fresh basil and garlic infused oil. The commercial products can be a big trigger for so many–so many no no ingredients often in them. Barley is not allowed actually and may be the reason for your residual symptoms…I would avoid. I don’t have data on flaxseed yet so I would not allow since you still have symptoms. I would add perhaps oat bran or rice bran for fiber instead. Hope that helps a bit.
Is it ok to have barley malt because I see this is found in Bear Naked Fit Van Almond Granola? Is sugar beet fiber allowed because I found some gluten free bread with this in it? I heard that soy sauce is allowed, but it contains soybeans. If an item lists spices, should it not be allowed because the spice is unknown & could be garlic/onion? Is fruit pectin allowed if fructose does not bother me? You are a true life saver–thanks so much!
Barley malt should be fine…it is a source of gluten but I don’t believe would have significant FODMAPs content. I would question sugar beet fiber. Soy sauce, tofu and some soy milks due to processing should be low in FODMAPs. In the US, I believe spice does NOT refer to onion and garlic or celery. Fruit pectin is okay–pectins are longer chain carbohydrates…still may cause gas but not considered a fodmap from what I understand.
It is always best to work with a dietitian when changing your diet to ensure nutritional adequacy. The info on this site is informational only and does not substitute for working with a knowledgeable health professional.
I really appreciate all your help. The low-fodmap diet has really helped a lot. All my symptoms for IBS & GERD have been relieved with the diet except for the bloating issue. Instead of looking 6 months pregnant, I currently look about 2-3 months pregnant after I eat. I had Colonoscopy-normal, hydrogen breath test for lactose & fructose-normal, lab work for gluten-normal, UGI w/ SBFT (they thought the lymph nodes where pressing on intestine) so they did CT scan-normal, LGI showed GERD & IBS. In the morning I eat 1/2c oat bran w/ Lactaid milk & 1c blueberries–I get bloated. I decreased the blueberries to 1/2c & still get bloated. For a snack I eat 1c Glutino Rice Flakes with Lactaid & get bloated. For another snack I have 4oz Greek yogurt w/ your ban/oat pancake recipe & get bloated. I always feel hungry after I eat because I’m always afraid of getting bloated–and I still get bloated. My gastroenterologist says because of my small size, the food has no where to go when I eat except to expand out. Could this be right? Is there something else I should be doing? Do I need to be more patient with this. I just get so frusterated. I will con’t with the low-fodmap diet.
Kaylee-
It sounds like you are heading in the right direction. The oat bran is a great low FODMAP cereal but perhaps it has too much fiber for you? I would highly recommend you visit with a registered dietitian to help you navigate your diet and help you make additional modifications if necessary. Unfortunately, I can’t provide individual recommendations on this blog–it’s purpose is educational not personal medical advice.
Best to you,
Kate
Hello! I greatly appreciate your blog … I am a new IBS-C diagnosis and I have no idea what to eat for lunch at work anymore. I’ve always had digestive issues but they have gotten 10x worse in the last two months. I am struggling to figure out what to eat. I work full-time and am always busy, so my meals and work lunch have to be easy/on the go. I’ve been eating large salads for lunch for years and all of the sudden, I am bloated and cramping/in pain after I eat a salad. Is this common??? Is salad an IBS trigger? Any advice would be great! Thanks!
- Kate
Raw veggies can be difficult to digest so for some individuals consuming LARGE amounts may pose a challenge. Salad should not be a FODMAP issue as lettuce is low in FODMAPs but it could be a dietary issue outside of FODMAPs that challenges you. I would recommend a good gastrointestinal work up. Be sure you don’t have an inflammatory condition such as Crohn’s disease, celiac testing and with such an increase in the past 2 months in symptoms consider small intestinal bacterial overgrowth testing too.
Thank you so much for the advice — I appreciate it. I have had testing for the last two weeks. Clear ultrasound, Clear CT, No ulcers. Endoscopy was normal so they ruled it IBS-C. They did a Celiac biopsy but it isn’t back yet. I am seeing a GI doctor today so I will ask those questions! I was told by the Endoscopy attending to take Miralax and Citrucel, which I did prior to eating that salad — hoping it was just a new fiber reaction and not a salad problem! Thank you for your advice!!