Love this! I’m working w/ a client now and have her following a FODMAPs diet. She’s doing great, but has some problems when she’s eating out and can’t find anything FODMAP friendly. Any suggestions for FODMAPS friendly snacks she can carry around with her?
Sure–great FODMAPs friendly snacks: rice cakes with 1 tb. peanut butter or
Blue Diamond pecan thins with cheddar cheese slices, Green valley yogurt with homemade granola (made with oats, maple syrup, oatbran as primary ingredients) My favorite snack: rice cake, spread with natural p. butter, 1/2 ripe banana sliced, and 1 tb. sliced almonds. Many of the granola or bars to go are not fodmap friendly. When eating out-simple grilled chicken, baked potato, simple salad with oil and fresh lemon and for many people- small amounts of wheat okay so even a small pita pocket with lettuce, tomato, turkey can be tolerated just not on big roll!
Thanks so much for all your suggestions! The rice cake w/ nut butter and banana sounds like a good one. I agree, so many of the bars are not FODMAP friendly
Thank you so much for your work with low fodmaps. I am just starting this diet and feeling very overwhelmed but I think I have found a treasure on your site!
Stay tuned as I am now in Australia learning more on the latest on FODMAPs and will be ready to share and update the FODMAPs info via the blog very soon!
I need to gain weight while following the FODMAP diet. I try to eat several small meals a day but still it’s really hard to gain weight with IBS-D. I know my triggers and try to eat well balanced meals. I cannot have Boost, Ensure or any other of those supplements without my stomach going crazy. Any suggestions?
Thank-you
I would be sure that celiac disease and small intestinal bacterial overgrowth have been ruled out which may be a contributing factors to weight loss. Of course, my advice here does not replace the importance of addressing your health with your doctor and other health professionals to consider other causes. I find that my clients do well gaining weight when they include small amounts of fat, protein and fodmap friendly carbs every time they eat–so for instance not only snacking on fruit or crackers –have rice crackers, cheddar cheese and carrots or peanut butter on a a rice cake with 1/2 a banana. Including small amounts of healthy fats adds to the calorie load without impacting FODMAP intake. Many of the over the counter high calorie products appear to have hidden FODMAPs and often can contribute to diarrhea–seen frequently when used in tube feedings–they would not be my first choice.
What if you can’t eat any of those cheeses? I am lactose intolerant and they ALL bother me. Also, I can’t eat chicken unless it’s a cutlet, as something roasted is quite oily. Can’t have nut butters as they bother me as well. Oil is my enemy, among other food items like olives, green beans and brocccoli. Even too much of a sweet potato. Seems like my options are EXTREMELY limited. Any thoughts?
Sounds like you may have more than lactose intolerance as the cheeses listed are very low lactose. Some people have issues with the protein in dairy which is beyond the low FODMAP diet.
Hi Kate, Thanks for having such a great site with so much helpful information! I’m wondering if you have any “grab n’ go” snack ideas and/or frozen meal ideas. One snack idea was sweet potato chips…There just never seems to be the luxury of time to cook what is needed…Having some “on the run” snack and lunch/dinner ideas will help fill in the gaps for when cooking isn’t an option. Please feel free to give a private response if you are concerned about writing recommendations that may be misconstrued as product endorsements. Thanks again! Your help is greatly appreciated…:) Sincerely, Karen
Hi Karen-
Glad you find the site helpful. For grab and go items, I would recommend rice cakes with peanut butter-put two together for easy packing, rice crackers and a cheese stick, a banana and a handful of almonds, tortilla chips or gluttino pretzels. Or keep some oatmeal packets and add hot water on the run. Green Valley makes a nice lactose free yogurt to grab and go. I haven’t found a nutritious low FODMAP granola bar, yet! I have not had much time to scan the frozen food aisle but I have looked at some items. Whole foods gluten free pie crusts are low fodmaps so can be filled with eggs, cheese, lactose free milk and spinach for a quiche (freeze leftovers for a quick meal when you don’t have time to cook), the Udi’s pizza crusts are easy to use to whip up a pizza, and we love Trader Joe’s frozen brown rice that steams up in 3 minutes in the microwave and can be easily cooked up into an Asian fried rice. Hope that helps a bit.
This is a very handy shopping list! A few questions… 1. Are the following foods FODMAP friendly: stevia, jicima, kale, and collards? 2. Why is margarine (like smart balance) not FODMAP friendly? I know it has soybean oil in it, but tofu (made from soy) IS FODMAP friendly. It also has whey protein from milk, but not the lactose. 3. What other ingredients do you look for on labels besides lactose, fructose (HFCS), wheat (semolina, flour, spelt, couscous, durum, farina, kamut), barley, rye, sorbitol, manitol, maltitol, xylitol, and isomalt to avoid a high FODMAP food? TIA!
Great questions Jen! Not sure that jicama, kale and collards have been tested but doubt kale and collards with be low in FODMAPs. Stevia should be okay. I don’t recommend margarine in general–processed…but I am sure some brands would be fine. Soybean oil is not a problem…FODMAPs are carbs not fats and oils are 100% fat. Other ingredients…this is a loaded question but I can give you a few more..onions, garlic, fruit juice, inulin, FOS, chicory root, soy flour, bean flours… And 1 serving of fruit per meal as there is likely an amount of fructose that individuals can handle at one time –even if in even ratio with glucose, the concept of “fructose load” same for sugar-y foods too–limit portion as sucrose is a source of fructose too.
Fruit servings range a bit but here are a few examples of what constitute a fruit serving: 1 small banana, 1 cup berries, 1 orange, 2 kiwifruit and 15 grapes. Meat in its pure form does not contain any FODMAPs but for general health a serving around the size of a deck of cards or slightly larger would be reasonable. Vegetables are generally low in carbohydrates so can be consumed as tolerated-as long as low in FODMAPs and as long as there is not a portion restriction based on the low FODMAP diet guidelines such as for celery which should be limited to 1 stalk per sitting. Hope that helps!
Mayonnaise is generally allowed and I could not find the ingredients for the coconut spread on the Earth Balance website….BUT if its mostly coconut oil then it should be low.
Corn and brown rice tortillas are allowed generally speaking as long as they do not contain other FODMAP ingredients. Spelt varies in FODMAPs so it is a trial and error in the US.
I am confused about the reasoning behind the types of cheeses allowed. I understand that aged cheeses will have the lactose removed, but mozarella seems to be a fresh cheese. I LOVE cheese and would like to start eating it again, but I want to be careful. Can you help?
Chris- When cheese is made from milk it is divided into curds and whey. The liquid part whey has most of the lactose. So “wetter” cheeses like ricotta and cottage cheese have more lactose. The curds are mostly protein and lower lactose. The amount of lactose in firm cheeses is marginal. Even feta is low enough in lactose to be considered low in FODMAPs. If you find the allowed cheeses bother you–it could be the fat content or a dairy intolerance but likely not a FODMAP issue.
I have small intestinal bacterial overgrowth, which has led to IBS-C. Is the FODMAPs diet an appropriate way to combat this condition? I am seeing a naturopathic doctor and she prescribed me some herbs to fight the bacteria(berberine and thyme oil). She also recommended I go on the Specific Carbohydrate Diet, but this diet seems very restrictive and difficult to follow. Do you have any advice? FODMAPs or SCD? Or a combination of the two?
Thanks!
-Naomi
Hi Naomi-That is a great question! The low FODMAP diet has not been studied specifically to combat SIBO but certainly has been a concept that has been speculated about in potentially treating SIBO. The SCD diet and the low FODMAP diet are based on the same theory in many ways–and that is that malabsorbed sugars feed bacteria. But the 2 diets differ in the types and amounts restricted. The SCD does not take in account the whole concept of fructose malabsorption that is better understood today. It would be irresponsible to provide medical advice without understanding your full medical history. I would advise you visit with a dietitian well-versed in gastrointestinal health and the low FODMAP diet and the SCD and to create a viable action plan for you. If interested, check out my colleague, Patsy Catsos’ site to find a dietitian–>http://www.IBSfree.net for the dietitian registry of FODMAP-knowledgeable dietitians.
Not sure flaxseed has been tested yet. I have seen some of my clients do very well with flax and others it causes gas, so not sure. Chia appears to be low in FODMAP and my clients seem to tolerate well.
Hi Naomi,
These 2 protein powders seem low in FODMAPs–Nutribiotic vanilla rice protein and
Bluebonnet Whey Protein Isolate original flavor. Yes, coconut milk is considered low in FODMAPs (previous info had listed it as high FODMAP). Hope the diet is helping you feel better.
Well, Ive just got back from the doctor and been told i need to try a low fodmap diet. my usual diet is a chopped up apple, yogurt, dried fruit and soy milk for breakfast, salad with chickpeas for lunch, afternoon tea is usually tofu smoothie and dinner my partner and I usually have something like vegetarian nachos or lentil burgers. this is going to be such a big change for me. so relieved to hear i can still eat bananas and peanut butter. it is going to be so hard cutting out soy milk, i drink more than a cup a day in my teas.
Hopefully you can visit with a knowledgable dietitian to help your sort out the diet. Tofu is low in FODMAP so you can still do that! Try almond milk instead of soy milk in your teas. If you are in the US, try green valley lactose free yogurt and add blueberries and nuts instead of apples and dried fruit. I have a number of recipes on this blog so hopefully you find a few low FODMAP recipes that interest you.
Thank you so much! I am in little old New Zealand but I’m sure there are lots of good alternatives. Im a poor young student so a dietitian isn’t an option as they are very expensive in N.Z. Lots of different sites are saying different things. Is broccoli ok? I eat that a lot. Also, potato is ok so are potato fries ok? thank you so much for support.
Soy milk can go either way. Depends on the way it is processed from what I understand. In the UK and Aussie- So Good Soy milk is low in FODMAPs but Vitasoy is high in FODMAPs. Not sure about US brands…hopefully we can get some tested this year.
I found a protein powder called Biochem, and the ingredients are: whey protein isolate,stevia extract, natural vanilla flavor, organic evaporated cane juice, xanthan gum, and maltodextrin lecitin. Any idea if this works for a low fodmap diet?
Not sure my original reply was posted to your question. From the appearance of the label it looks like it is a low FODMAP product but I suggest limiting products when possible and stick with whole, natural food when possible. Certain ingredients may have FODMAPs –they haven’t all been tested–so hard to know for sure. When selecting low FODMAP products–it often is a best educated guess– unless products are tested–we can’t know for sure if they are low FODMAP. Not to scare you off from indulging in food products, many of my clients tolerate certain GF breads, pasta, crackers and cookies–but manufacturers use different variations of ingredients.
On your list you have Yogurt/kefir and Lifeway Kefir. Does that mean that all Lifeway Kefir is OK to eat, what about the lactose as it is made from milk? I think Lifeway may make a lactose free variety, but I can’t find it anywhere. Some website say Spelt is OK. I bought Spelt flour to bake, but you say it is not OK. What about chocolate? I love chocolate, and if there is no lactose and no sweeteners ending in ol and no inulin, then why not? I also like a glass of wine
- can I drink any wine, red or white, or vodka or any other alcohol?
Great questions Helen! I believe the Lifeway brand kefir (not Helios) is FODMAP friendly-low in lactose and ok if made with acceptable fruit. Always check labels and ingredients as manufacturers change produce info. The helios brand made by the same company has inulin I believe. Spelt tolerance varies–I generally don’t allow initially–but that is just my opinion. Not sure chocolate has been tested–have seen and heard mixed things. Most of my clients tolerate it in small amounts. It’s best you address your individual questions to your dietitian and/or doctor prior to making diet changes–and regarding appropriateness of alcohol.
[...] check out this article at Today’s Dietitian. How about a grocery list of Low FODMAP foods? Check out the list complied by Kate Scarlata, RD. I also have some printed handouts, so give me a shout out if you are [...]
Hi Kate,
I have been advised to give the low FODMAP diet a go, I am currently compiling a shopping list/trying to plan what i will eat. The listr you provide is great – thanks for that!
I do want to ask if i can drink Tea though? i’m English and I drink a few cups a day! I would usually have Tetlys tea bags, if i brewed these in tap water and used lactose free milk (no sugar) would that be ok?
I also have a very sweet tooth…are you able to eat chocolate or is that off limits!?
Many Thanks.
Your website is a godsend! Thank you so much for it. I have terrible bloating problems after most meals so I look 9 months pregnant and feel weak and dizzy all day (no diarrhea or constipation or abdominal pain). My gastroenterologist printed out a version of the Fodmaps diet and told me to follow it. All that is listed as OK to eat are certain fruits, veggies, grains, substitutes for milk, OK cheeses, and sweeteners. The list also says which foods to eliminate altogether. I am assuming that protein foods are not listed because they are carb free, so one can eat them in unlimited amounts? Is that so?
I have not been eating any of the taboo foods, yet will still bloat from the allowed foods. Is it a matter of amount? For example, for dinner I had a very large portion of steamed green beans with lots of butter and a pork chop sauteed in olive oil with a some cayenne pepper on it. I bloated terribly. I don’t understand it, except that perhaps the portion of green beans was too large, so there was too much Fodmaps present. So, does that mean that even low Fodmaps food need to be limited in quantity? For lunch, I had a large salad the other day with only low Fodmaps foods in it (spinach, tomatoes, 1/2 orange, handful of walnuts, 1 oz blue cheese, 2 hard boiled eggs, cuke, olive oil, plain rice vinegar), and I bloated terribly. Once again, is it the amount of low Fodmaps foods that is the culprit in my bloating? For example, can I eat a cup or two of quinoa without consequence or should I limit amount?
Also, is balsamic vinegar low Fodmaps?
Finally, is there a website that will tell me how much of the fermentable saccharides are in each of the low Fodmaps foods, so I can begin to calculate how much to eat of any one of them at any one time?
Esther….all great questions. The Aussie researchers are currently working on a composition booklet due {hopefully} this summer…we all await the arrival of this great resource! Large portions can present a problem as you will potentially over consume the FODMAP limit of (0.5 gms/sitting). I would suggest you be evaluated for small intestinal bacterial overgrowth which can present with your range of symptoms–this is a breath test…
I forgot to ask you if you know whether regular molasses, blackstrap molasses, papaya, canned corn, tofu, cooked barley, eggplant, green peas, artichoke, sweet potatoes, wine, or beer are in the low or high Fodmaps group? Thank you so much.
US data has molasses as excess in fructose so not allowed. Last time I checked Monash U had not tested it. One slice papaya should be okay. 1/2 cup canned corn is OK. Tofu is low in FODMAPs due to processing of it. Barley is a source of FODMAPs–so not okay. Okay on eggplant. 1/3 cup of green peas. NO on artichoke. 1/2 cup sweet potatoes okay. Wine and beer should be consumed with caution as it is a gastric irritant. A glass of dry white or red wine likely best choice.
Beth: Eggs okay. I believe balsamic is fine….not sure that it has been tested…it does have some sugar in it. For some reason, it bothers me…not sure why. Many of my clients enjoy it without a problem.
What is your best educated guess as to whether either muenster cheese or blue cheese are low fodmaps foods?
You said that I should limit the amount of foodmaps at one sitting to .5 grams. So, what does that mean is the amount to which I should limit low fodmaps foods at one sitting, like green beans or spinach or quinoa or oatmeal or lactose free milk?
Esther-when I am referring to the 0.5gm amount that is not the food amount but the amount of FODMAPs in the food. That was provided just to give you a reference point. Cheese, unless really ‘wet’ like ricotta and cottage cheese, is generally low in lactose and FODMAPs do okay on Muenster and Blue. A good size portion of spinach raw say 2 cups or 1/2 cup cooked should be well tolerated– I wouldn’t go overboard in any one food group…or food…moderation in al things would be your best bet.
Would an internist or gastroenterologist know about this breath test? If it is positive, do you know what would be the cure?
My symptoms have gotten worse lately to where I am continually bloated like I am 9 months pregnant. I can go nowhere. I have no life! I have been following the low fodmaps diet for a litte over 1 week to no avail as of yet. I wake up bloated, bloat more with every low fodmaps meal, go to bed hugely bloated, and wake up a little bit less bloated, but still very much so. I am not constipated, have normal bowel movements, do not have diarrhea or any gas. My bloat begins just below my breasts. When I am not bloated, I have a very flat stomach, and I am slim.
I have recently had a coloscopy, endoscopy and no explanation there. Today, I had an H. pylori test and a small bowel study, both ordered by my gastroenterologist. It took two 1/2 hours for the barium that I was told to swallow to show up on the Xray of my small intestine. Normally, it takes 1 hour.
If you can make any suggestions that I could have checked out, I’d be very grateful. My gastroenterologist has nothing more to offer me.
I do want you to know that I am very grateful for all the help you have given me with the fodmaps diet. I was eating large portions of the low fodmaps food (like a large plateful of green beans or a very big spinach salad with other low fodmaps foods), and perhaps that has been a mistake, and added to my bloating. I am now not eating anything in bulk, and maybe that will eventually help me return to normal again.
You suggested that I be evaluated for small intestinal bacterial overgrowth with a breath test.
Would an internist or gastroenterologist know about this breath test? If it is positive, do you know what would be the cure?
My symptoms have gotten worse lately to where I am continually bloated like I am 9 months pregnant. I can go nowhere. I have no life! I have been following the low fodmaps diet for a litte over 1 week to no avail as of yet. I wake up bloated, bloat more with every low fodmaps meal, go to bed hugely bloated, and wake up a little bit less bloated, but still very much so. I am not constipated, have normal bowel movements, do not have diarrhea or any gas. My bloat begins just below my breasts. When I am not bloated, I have a very flat stomach, and I am slim.
I have recently had a coloscopy, endoscopy and no explanation there. Today, I had an H. pylori test and a small bowel study, both ordered by my gastroenterologist. It took two 1/2 hours for the barium that I was told to swallow to show up on the Xray of my small intestine. Normally, it takes 1 hour.
If you can make any suggestions that I could have checked out, I’d be very grateful. My gastroenterologist has nothing more to offer me.
I do want you to know that I am very grateful for all the help you have given me with the fodmaps diet. I was eating large portions of the low fodmaps food (like a large plateful of green beans or a very big spinach salad with other low fodmaps foods), and perhaps that has been a mistake, and added to my bloating. I am now not eating anything in bulk, and maybe that will eventually help me return to normal again.
Hi there-Typically a gastroenterologist would order the breath test for small intestinal bacterial overgrowth and you would want them to measure BOTH hydrogen and methane. My other thought is that you perhaps have gastroparesis–this is slowed stomach emptying which can be tested with a gastric emptying test. These are just some other ideas to ponder since I can’t give out medical advice per se, just suggestions for you to follow up with your health care providers. A high fiber and/or high fat diet slows gastric emptying so the diet can be a bit different than the low FODMAP diet recommendations.
I am in the US and am a healthy, non-medicated Crohn’s patient of 11 years–happily on the SCD diet. I am like many Crohnies who, after having had an ileo-cecal resection, develop SIBO. I’ve been on Xifaxan twice in the past year and am now on low-FODMAPS in conjunction with SCD diet and SCD homemade yogurt. Adding the LF routine to my SCD has banished my SIBO! I am very grateful for your website, as it seems that aside from Australia, there is not much info./research on SIBO. I live near two large well-known teaching university hospitals, so I’m just glad my doc is up to speed. But there is still so much more information and awareness needed on SIBO. Thanks for your significant contribution! And just as a note of encouragement to others, I really enjoy a full menu of yummy foods that I prepare in a variety of ways: chopped, pureed, baked, sauteed….Just decide to have fun with your food plan and the sky’s the limit. When you start feeling great, you will find that there is no way you would ever want to deviate from your food plan and all the health it brings. Best wishes!
Liz…thanks so much for sharing. I, too, do not have my ileo-cecal valve and developed SIBO.. so completely understand what you are saying. I have been fortunate not to have Crohn’s disease, but I am so grateful you share your pearls of wisdom.
1. Is there any cure for small intestinal bacteria overgrowth, if my test proves positive?
2. What is the diet you recommend for small intestinal bacteria overgrowth?
3. How is small intestinal bacterial overgrowth different from bacterial overgrowth that is abdominal, which is what the Fodmaps diet is for? Just a different location of the bacterial overgrowth?
4. I have suspected that I have gastroparesis for a long time, because my bloating problem began soon after my appendix ruptured, and I read that abdominal surgery can damage one’s vagus nerve which controls gastric emptying. However, the gastric emptying study I had was negative, although my reading indicates that the study I had used insufficient time for the test. If I suspect that that is my problem, then are you saying that the only diet recommendations would be to limit fat intake and fiber intake and nothing else?
If your SIBO breath test proves positive, the current therapy is an antibiotic. There are all sorts of diet therapies on the internet for SIBO, but not sure any are proven therapies. The low FODMAP diet could be helpful as FODMAPs are fast food for bacteria…so if you stop feeding the presumption is that they will die off. I have found that with gastroparesis the low FODMAP diet is helpful, but not much literature on that specific use, that I have found. There are other diet modifications that individuals with gastroparesis may find helpful and that is limited meal size, limiting fat and fiber which slows gastric emptying. There are medical treatments for gastroparesis as well.
Hi kate,
Can i just say how helpful your blog has been so far, thank you!
One thing i am struggling with is finding uk versions of suitable products listed online, could you possibly glance over the below ingredients and give me your opinion?
There is a uk brand called Lactofree that say:
“Lactofree is made from semi skimmed cows’ milk and filtered to remove half the milk sugars. Lactase enzyme is then added to the milk to break down the remaining milk sugars into simpler forms that your body can absorb. So what you get is delicious lactofree, which has all the nutritious goodness of regular semi skimmed milk”
The ingredients are then listed as Semi Skimmed Milk,Lactase Enzyme.
They also do a butter by the same process with the following ingredients:
Lactofree Butter (62%),Vegetable Oil (24%) ,Water ,Lactic Culture ,Salt (1.2%) ,Vitamins A and D
We also have a bread called Genius:
Water,Potato Starch ,Cornflour ,Vegetable Oil ,Tapioca Starch ,Egg White ,Rice Bran ,Cellulose ,Sugar ,Yeast ,Salt ,Stabiliser (Xanthan Gum) ,Rice Flour ,Calcium Propionate
What do you think?
In addition i wanted to ask you about the ingredients of yeast and modified starch and Soya Lecithins (with Milk Protein and Whey Powder)??
Any help and advice would be great! Thank you so much!
Beth
Beth- King’s College London has a couple great little FODMAP booklets you may want to check it out–http://www.kcl.ac.uk/medicine/research/divisions/dns/projects/fodmaps/publications.aspx
The lacto free milk and butter seem appropriate as does the bread you mentioned. Soy lecithins are low FODMaP and I don’t think modified starch would be an issue–FODMAPs are small carbohydrates and starch is a longer chain–so can ferment (cause gas) but at a slower rate.
Can you recommend a good fodmap friendly cookbook? My girlfriend was recently asked to begin a low fodmap diet and I am looking for options to assist her. She has suffered greatly over the last year (in no small part to my cooking with everything HIGH in fodmaps…but we didn’t know!)and we are trying to elimination phase now (2 weeks and still 50/50 she bloats afterwards). We’ve gone to the basic’s…and will stick with this for the next few weeks before attempting to add anything…Great site! I’m becoming a regular reader!
Sue Shepherd’s Food Intolerance Management Plan is coming to the US via Barnes and Nobles later this month. I was fortunate to pick this book up in Melbourne when I visited her group at Monash University–they do the bulk of the FODMAP diet research. Click here for link.
Has your girlfriend considered testing for small intestinal bacterial overgrowth?–this may be contributing to her ongoing bloating. Also blood testing for celiac is important too.
Glad you like my site and please keep me posted on her progress.
I’m a 22 year old from New Zealand. For the past 3 years or so in particular I have experienced awful pain, bloating, nausea, indigestion after almost every meal. After multiple operations and specialist tests they still haven’t managed to uncover the cause yet. I have now decided to start the low fodmap diet, and I am looking forward to hopefully getting on track to a much better lifestyle. Thank you so much for all of your guidance that you provide in your blog, it has been so helpful.
I was wondering if there is a list somewhere of common sauces that are allowed in the FODMAP diet? (ie, oyster sauces, stocks (broths), fish sauce… those sorts of things) I understand a lot of stocks (broths) would be a no go as they contain onion powder?
Hi there Emily–glad you stopped by my blog
I don’t have a list of acceptable sauces…sorry! Broth tends to have onion, you are right…a client found a brand of chicken broth called Savory Choice on Amazon here in the US that appears low in FODMAPs. I guess I need to take a closer look at fish and oyster sauce…I would check out brands you are interested in purchasing and look online for their website and check out the ingredients in the product. if its just fish and salt, then fish sauce should be fine. Oyster sauce seems to have more added to it, sugar and starch thickeners so could be a bit more tricky to figure out. If it’s just oysters and regular table sugar and cornstarch–it should be ok… While on the low FODMAP diet it is essential to read ingredients lists.
Best,
Kate
Hi Kate,
Thanks very much for your swift reply I will look into what options we have here on the shelves in NZ…. However I may need to learn how to make my own broth.
I was also wondering about herbal tea. I am a big fan of herbal tea and often will drink it throughout the day to avoid feeling nauseated. However I have heard that apparently herbal teas contain chicory root which is a fodmap, do you know whether any herbal tea is safe?
I am usinf a protein powder made from golden pea isolate. Is this FODMAP friendly or not?
What about Dr Sandra Cabot’s Syndrome X Protein Powder made from whey?
I am not big on the use of protein powders which often have additives. Why not get protein from whole foods…eggs, nut butters, acceptable cheeses, lacto-free yogurt such as Green Valley?
Hiya, I’m new to all of this but it does seem to be helping.I wonder if you can help me? Some people say barley is ok while others say not? Also soy sauce and soya milk, things are pretty confusing.
Barley is now considered a high FODMAP food so should not be consumed. Old FODMAP diet info listed it as okay but not anymore. Soy sauce should be fine–very low carbohydrates. Soy milk varies –some UK and Aussie brands have been tested and are low in FODMAPs but some are high in FODMAPs…. but I don’t have info on US brands.
Hi, I am just starting this diet. I have Celiac, had had it for 3 years now. Just recently, I had an endoscopy due to extreme stomach bulging and distention. The Dr put me on the low fodmaps diet. I am VERY new to this and it seems very limiting with both my gluten free and this. Doeas anyone know if there is a more complete list than the ones I have seen everywhere? For example, can you have coffee, black? Can you have regular sodas without art. sweetners? Would someone point me in the right direction? Thanks! Also, is agave ok??
Margaret- It’s important to meet with a dietitian to review all the nuances of the low FODMAP diet. You really want to do it correctly to assess whether it is helpful for you. Agave is a definite no. Coffee seems to be tolerated by most but limit to 1-2 cups. The soda issue is a bit more complex to review here on the blog. You could try Patsy Catsos’ book on amazon as a resource.
I have been diagnosed with IBS-C. My GI doctor told me about this diet and it got me to reading about it online. I have the problem that I get painful bloating that is sometimes relieved when I eat. Does this have to do with why you are supposed to have multiple small meals instead of three large? What could this mean?
Perhaps when you eat it stimulates some intestinal motility and that helps move the gas out of your small intestine? Have you been tested for celiac disease and small intestinal bacterial overgrowth?….these are 2 key tests to have ruled out if you have IBS symptoms. Smaller meals may be better tolerated but you want to try to allow 3 hours between eating times to allow a cleansing wave called the MMC clear your small intestine of bacteria and food (It will only ‘cleanse’ when you are not eating) So constant grazing is not ideal.
Yes to celiac but not sure about SIBO. I have never taken a breath test…. I am also on a medication call amitiza twice a day with meals and it seemed like it was working for the first month but after about three to four weeks the pain and bloating came back. I am going to try to eat low FODMAP for a bit to see how it goes. How long do you recomend doing it for before you see (or not) results?
Laura, I would try the diet for 4-6 weeks before deciding if it is working or not….it seems most of my clients experience benefits within the first week or two.
would you like a pdf version? Just be sure you scale to fit when ready to print. My low FODMAP shopping list pdf
Love this! I’m working w/ a client now and have her following a FODMAPs diet. She’s doing great, but has some problems when she’s eating out and can’t find anything FODMAP friendly. Any suggestions for FODMAPS friendly snacks she can carry around with her?
Sure–great FODMAPs friendly snacks: rice cakes with 1 tb. peanut butter or
Blue Diamond pecan thins with cheddar cheese slices, Green valley yogurt with homemade granola (made with oats, maple syrup, oatbran as primary ingredients) My favorite snack: rice cake, spread with natural p. butter, 1/2 ripe banana sliced, and 1 tb. sliced almonds. Many of the granola or bars to go are not fodmap friendly. When eating out-simple grilled chicken, baked potato, simple salad with oil and fresh lemon and for many people- small amounts of wheat okay so even a small pita pocket with lettuce, tomato, turkey can be tolerated just not on big roll!
Thanks so much for all your suggestions! The rice cake w/ nut butter and banana sounds like a good one. I agree, so many of the bars are not FODMAP friendly
Thank you so much for your work with low fodmaps. I am just starting this diet and feeling very overwhelmed but I think I have found a treasure on your site!
Stay tuned as I am now in Australia learning more on the latest on FODMAPs and will be ready to share and update the FODMAPs info via the blog very soon!
I need to gain weight while following the FODMAP diet. I try to eat several small meals a day but still it’s really hard to gain weight with IBS-D. I know my triggers and try to eat well balanced meals. I cannot have Boost, Ensure or any other of those supplements without my stomach going crazy. Any suggestions?
Thank-you
I would be sure that celiac disease and small intestinal bacterial overgrowth have been ruled out which may be a contributing factors to weight loss. Of course, my advice here does not replace the importance of addressing your health with your doctor and other health professionals to consider other causes. I find that my clients do well gaining weight when they include small amounts of fat, protein and fodmap friendly carbs every time they eat–so for instance not only snacking on fruit or crackers –have rice crackers, cheddar cheese and carrots or peanut butter on a a rice cake with 1/2 a banana. Including small amounts of healthy fats adds to the calorie load without impacting FODMAP intake. Many of the over the counter high calorie products appear to have hidden FODMAPs and often can contribute to diarrhea–seen frequently when used in tube feedings–they would not be my first choice.
What if you can’t eat any of those cheeses? I am lactose intolerant and they ALL bother me. Also, I can’t eat chicken unless it’s a cutlet, as something roasted is quite oily. Can’t have nut butters as they bother me as well. Oil is my enemy, among other food items like olives, green beans and brocccoli. Even too much of a sweet potato. Seems like my options are EXTREMELY limited. Any thoughts?
Sounds like you may have more than lactose intolerance as the cheeses listed are very low lactose. Some people have issues with the protein in dairy which is beyond the low FODMAP diet.
Hi Kate, Thanks for having such a great site with so much helpful information! I’m wondering if you have any “grab n’ go” snack ideas and/or frozen meal ideas. One snack idea was sweet potato chips…There just never seems to be the luxury of time to cook what is needed…Having some “on the run” snack and lunch/dinner ideas will help fill in the gaps for when cooking isn’t an option. Please feel free to give a private response if you are concerned about writing recommendations that may be misconstrued as product endorsements. Thanks again! Your help is greatly appreciated…:) Sincerely, Karen
Hi Karen-
Glad you find the site helpful. For grab and go items, I would recommend rice cakes with peanut butter-put two together for easy packing, rice crackers and a cheese stick, a banana and a handful of almonds, tortilla chips or gluttino pretzels. Or keep some oatmeal packets and add hot water on the run. Green Valley makes a nice lactose free yogurt to grab and go. I haven’t found a nutritious low FODMAP granola bar, yet! I have not had much time to scan the frozen food aisle but I have looked at some items. Whole foods gluten free pie crusts are low fodmaps so can be filled with eggs, cheese, lactose free milk and spinach for a quiche (freeze leftovers for a quick meal when you don’t have time to cook), the Udi’s pizza crusts are easy to use to whip up a pizza, and we love Trader Joe’s frozen brown rice that steams up in 3 minutes in the microwave and can be easily cooked up into an Asian fried rice. Hope that helps a bit.
This is a very handy shopping list! A few questions… 1. Are the following foods FODMAP friendly: stevia, jicima, kale, and collards? 2. Why is margarine (like smart balance) not FODMAP friendly? I know it has soybean oil in it, but tofu (made from soy) IS FODMAP friendly. It also has whey protein from milk, but not the lactose. 3. What other ingredients do you look for on labels besides lactose, fructose (HFCS), wheat (semolina, flour, spelt, couscous, durum, farina, kamut), barley, rye, sorbitol, manitol, maltitol, xylitol, and isomalt to avoid a high FODMAP food? TIA!
Lastly, in general do you reccommend only 1 serving fruit OR vegetables per meal? Or if FODMAP friendly is both ok?
Great questions Jen! Not sure that jicama, kale and collards have been tested but doubt kale and collards with be low in FODMAPs. Stevia should be okay. I don’t recommend margarine in general–processed…but I am sure some brands would be fine. Soybean oil is not a problem…FODMAPs are carbs not fats and oils are 100% fat. Other ingredients…this is a loaded question but I can give you a few more..onions, garlic, fruit juice, inulin, FOS, chicory root, soy flour, bean flours… And 1 serving of fruit per meal as there is likely an amount of fructose that individuals can handle at one time –even if in even ratio with glucose, the concept of “fructose load” same for sugar-y foods too–limit portion as sucrose is a source of fructose too.
K
Great site! I have a question, how much constitutes a serving size for fruit, vegetable and meat at each meal?
Fruit servings range a bit but here are a few examples of what constitute a fruit serving: 1 small banana, 1 cup berries, 1 orange, 2 kiwifruit and 15 grapes. Meat in its pure form does not contain any FODMAPs but for general health a serving around the size of a deck of cards or slightly larger would be reasonable. Vegetables are generally low in carbohydrates so can be consumed as tolerated-as long as low in FODMAPs and as long as there is not a portion restriction based on the low FODMAP diet guidelines such as for celery which should be limited to 1 stalk per sitting. Hope that helps!
Thank you so much for your advice. Another question – is mayonnaise allowed and is Earth Balance Coconut Spread (butter alternative) allowed?
Mayonnaise is generally allowed and I could not find the ingredients for the coconut spread on the Earth Balance website….BUT if its mostly coconut oil then it should be low.
Is Tamari ?
Yes.
Thank you so much – I really appreciate your help.
Can you eat walnuts and almonds on this diet ?
Yes, a small handful of almonds or walnuts seems to be tolerated fine. Just avoid pistachios which contain sizable fructans (a no-no!)
Hi,
is TVP ok? It’s made from soy protein. If not what alternatives are there for vegetarians?
Ta
What type of tortillas are allowed? Are corn tortillas safe? Spelt?
Corn and brown rice tortillas are allowed generally speaking as long as they do not contain other FODMAP ingredients. Spelt varies in FODMAPs so it is a trial and error in the US.
I am confused about the reasoning behind the types of cheeses allowed. I understand that aged cheeses will have the lactose removed, but mozarella seems to be a fresh cheese. I LOVE cheese and would like to start eating it again, but I want to be careful. Can you help?
Chris- When cheese is made from milk it is divided into curds and whey. The liquid part whey has most of the lactose. So “wetter” cheeses like ricotta and cottage cheese have more lactose. The curds are mostly protein and lower lactose. The amount of lactose in firm cheeses is marginal. Even feta is low enough in lactose to be considered low in FODMAPs. If you find the allowed cheeses bother you–it could be the fat content or a dairy intolerance but likely not a FODMAP issue.
I have small intestinal bacterial overgrowth, which has led to IBS-C. Is the FODMAPs diet an appropriate way to combat this condition? I am seeing a naturopathic doctor and she prescribed me some herbs to fight the bacteria(berberine and thyme oil). She also recommended I go on the Specific Carbohydrate Diet, but this diet seems very restrictive and difficult to follow. Do you have any advice? FODMAPs or SCD? Or a combination of the two?
Thanks!
-Naomi
Hi Naomi-That is a great question! The low FODMAP diet has not been studied specifically to combat SIBO but certainly has been a concept that has been speculated about in potentially treating SIBO. The SCD diet and the low FODMAP diet are based on the same theory in many ways–and that is that malabsorbed sugars feed bacteria. But the 2 diets differ in the types and amounts restricted. The SCD does not take in account the whole concept of fructose malabsorption that is better understood today. It would be irresponsible to provide medical advice without understanding your full medical history. I would advise you visit with a dietitian well-versed in gastrointestinal health and the low FODMAP diet and the SCD and to create a viable action plan for you. If interested, check out my colleague, Patsy Catsos’ site to find a dietitian–>http://www.IBSfree.net for the dietitian registry of FODMAP-knowledgeable dietitians.
I am in the same situation so let me know what you find. If anything. Thanks for sharing this great info!
Is ground flaxseed low in FODMAPs? What about Chia Seeds? Thank you!
Not sure flaxseed has been tested yet. I have seen some of my clients do very well with flax and others it causes gas, so not sure. Chia appears to be low in FODMAP and my clients seem to tolerate well.
Do you have any recommendations for protein powders that are FODMAP-friendly?
And is coconut milk allowed on the FODMAP diet?
Thanks,
-Naomi
Hi Naomi,
These 2 protein powders seem low in FODMAPs–Nutribiotic vanilla rice protein and
Bluebonnet Whey Protein Isolate original flavor. Yes, coconut milk is considered low in FODMAPs (previous info had listed it as high FODMAP). Hope the diet is helping you feel better.
Kate
Well, Ive just got back from the doctor and been told i need to try a low fodmap diet. my usual diet is a chopped up apple, yogurt, dried fruit and soy milk for breakfast, salad with chickpeas for lunch, afternoon tea is usually tofu smoothie and dinner my partner and I usually have something like vegetarian nachos or lentil burgers. this is going to be such a big change for me. so relieved to hear i can still eat bananas and peanut butter. it is going to be so hard cutting out soy milk, i drink more than a cup a day in my teas.
Hopefully you can visit with a knowledgable dietitian to help your sort out the diet. Tofu is low in FODMAP so you can still do that! Try almond milk instead of soy milk in your teas. If you are in the US, try green valley lactose free yogurt and add blueberries and nuts instead of apples and dried fruit. I have a number of recipes on this blog so hopefully you find a few low FODMAP recipes that interest you.
Best…
Kate
Thank you so much! I am in little old New Zealand but I’m sure there are lots of good alternatives. Im a poor young student so a dietitian isn’t an option as they are very expensive in N.Z. Lots of different sites are saying different things. Is broccoli ok? I eat that a lot. Also, potato is ok so are potato fries ok? thank you so much for support.
Broccoli should be limited to 1/2 cup serving and potato (white) is low in FODMAP.
Is soymilk FODMAP friendly?
Soy milk can go either way. Depends on the way it is processed from what I understand. In the UK and Aussie- So Good Soy milk is low in FODMAPs but Vitasoy is high in FODMAPs. Not sure about US brands…hopefully we can get some tested this year.
I found a protein powder called Biochem, and the ingredients are: whey protein isolate,stevia extract, natural vanilla flavor, organic evaporated cane juice, xanthan gum, and maltodextrin lecitin. Any idea if this works for a low fodmap diet?
Not sure my original reply was posted to your question. From the appearance of the label it looks like it is a low FODMAP product but I suggest limiting products when possible and stick with whole, natural food when possible. Certain ingredients may have FODMAPs –they haven’t all been tested–so hard to know for sure. When selecting low FODMAP products–it often is a best educated guess– unless products are tested–we can’t know for sure if they are low FODMAP. Not to scare you off from indulging in food products, many of my clients tolerate certain GF breads, pasta, crackers and cookies–but manufacturers use different variations of ingredients.
On your list you have Yogurt/kefir and Lifeway Kefir. Does that mean that all Lifeway Kefir is OK to eat, what about the lactose as it is made from milk? I think Lifeway may make a lactose free variety, but I can’t find it anywhere. Some website say Spelt is OK. I bought Spelt flour to bake, but you say it is not OK. What about chocolate? I love chocolate, and if there is no lactose and no sweeteners ending in ol and no inulin, then why not? I also like a glass of wine
- can I drink any wine, red or white, or vodka or any other alcohol?
I look forward to your advice. Thankyou, Helen
Great questions Helen! I believe the Lifeway brand kefir (not Helios) is FODMAP friendly-low in lactose and ok if made with acceptable fruit. Always check labels and ingredients as manufacturers change produce info. The helios brand made by the same company has inulin I believe. Spelt tolerance varies–I generally don’t allow initially–but that is just my opinion. Not sure chocolate has been tested–have seen and heard mixed things. Most of my clients tolerate it in small amounts. It’s best you address your individual questions to your dietitian and/or doctor prior to making diet changes–and regarding appropriateness of alcohol.
[...] check out this article at Today’s Dietitian. How about a grocery list of Low FODMAP foods? Check out the list complied by Kate Scarlata, RD. I also have some printed handouts, so give me a shout out if you are [...]
Hi Kate,
I have been advised to give the low FODMAP diet a go, I am currently compiling a shopping list/trying to plan what i will eat. The listr you provide is great – thanks for that!
I do want to ask if i can drink Tea though? i’m English and I drink a few cups a day! I would usually have Tetlys tea bags, if i brewed these in tap water and used lactose free milk (no sugar) would that be ok?
I also have a very sweet tooth…are you able to eat chocolate or is that off limits!?
Many Thanks.
Your website is a godsend! Thank you so much for it. I have terrible bloating problems after most meals so I look 9 months pregnant and feel weak and dizzy all day (no diarrhea or constipation or abdominal pain). My gastroenterologist printed out a version of the Fodmaps diet and told me to follow it. All that is listed as OK to eat are certain fruits, veggies, grains, substitutes for milk, OK cheeses, and sweeteners. The list also says which foods to eliminate altogether. I am assuming that protein foods are not listed because they are carb free, so one can eat them in unlimited amounts? Is that so?
I have not been eating any of the taboo foods, yet will still bloat from the allowed foods. Is it a matter of amount? For example, for dinner I had a very large portion of steamed green beans with lots of butter and a pork chop sauteed in olive oil with a some cayenne pepper on it. I bloated terribly. I don’t understand it, except that perhaps the portion of green beans was too large, so there was too much Fodmaps present. So, does that mean that even low Fodmaps food need to be limited in quantity? For lunch, I had a large salad the other day with only low Fodmaps foods in it (spinach, tomatoes, 1/2 orange, handful of walnuts, 1 oz blue cheese, 2 hard boiled eggs, cuke, olive oil, plain rice vinegar), and I bloated terribly. Once again, is it the amount of low Fodmaps foods that is the culprit in my bloating? For example, can I eat a cup or two of quinoa without consequence or should I limit amount?
Also, is balsamic vinegar low Fodmaps?
Finally, is there a website that will tell me how much of the fermentable saccharides are in each of the low Fodmaps foods, so I can begin to calculate how much to eat of any one of them at any one time?
Thank you so much, in advance.
Esther
Finally,
Esther….all great questions. The Aussie researchers are currently working on a composition booklet due {hopefully} this summer…we all await the arrival of this great resource! Large portions can present a problem as you will potentially over consume the FODMAP limit of (0.5 gms/sitting). I would suggest you be evaluated for small intestinal bacterial overgrowth which can present with your range of symptoms–this is a breath test…
I forgot to ask you if you know whether regular molasses, blackstrap molasses, papaya, canned corn, tofu, cooked barley, eggplant, green peas, artichoke, sweet potatoes, wine, or beer are in the low or high Fodmaps group? Thank you so much.
Esther
US data has molasses as excess in fructose so not allowed. Last time I checked Monash U had not tested it. One slice papaya should be okay. 1/2 cup canned corn is OK. Tofu is low in FODMAPs due to processing of it. Barley is a source of FODMAPs–so not okay. Okay on eggplant. 1/3 cup of green peas. NO on artichoke. 1/2 cup sweet potatoes okay. Wine and beer should be consumed with caution as it is a gastric irritant. A glass of dry white or red wine likely best choice.
I know honey is not FODMAP-friendly on its own, but what if it is baked into gluten-free bread or roll?
No honey on the elimination phase of the diet. It is a source of excess fructose.
Are you able to eat Balsamic Vinegar on the low fodmap diet? Looking to make salads more interesting..
And eggs!?
Beth: Eggs okay. I believe balsamic is fine….not sure that it has been tested…it does have some sugar in it. For some reason, it bothers me…not sure why. Many of my clients enjoy it without a problem.
What is your best educated guess as to whether either muenster cheese or blue cheese are low fodmaps foods?
You said that I should limit the amount of foodmaps at one sitting to .5 grams. So, what does that mean is the amount to which I should limit low fodmaps foods at one sitting, like green beans or spinach or quinoa or oatmeal or lactose free milk?
Thanks,
Esther
I forgot to distinguish in my earlier question between cooked spinach and raw spinach. How much may I eat of either at one sitting?
Thanks,
Esther
Esther-when I am referring to the 0.5gm amount that is not the food amount but the amount of FODMAPs in the food. That was provided just to give you a reference point. Cheese, unless really ‘wet’ like ricotta and cottage cheese, is generally low in lactose and FODMAPs do okay on Muenster and Blue. A good size portion of spinach raw say 2 cups or 1/2 cup cooked should be well tolerated– I wouldn’t go overboard in any one food group…or food…moderation in al things would be your best bet.
You wrote, <>
Would an internist or gastroenterologist know about this breath test? If it is positive, do you know what would be the cure?
My symptoms have gotten worse lately to where I am continually bloated like I am 9 months pregnant. I can go nowhere. I have no life! I have been following the low fodmaps diet for a litte over 1 week to no avail as of yet. I wake up bloated, bloat more with every low fodmaps meal, go to bed hugely bloated, and wake up a little bit less bloated, but still very much so. I am not constipated, have normal bowel movements, do not have diarrhea or any gas. My bloat begins just below my breasts. When I am not bloated, I have a very flat stomach, and I am slim.
I have recently had a coloscopy, endoscopy and no explanation there. Today, I had an H. pylori test and a small bowel study, both ordered by my gastroenterologist. It took two 1/2 hours for the barium that I was told to swallow to show up on the Xray of my small intestine. Normally, it takes 1 hour.
If you can make any suggestions that I could have checked out, I’d be very grateful. My gastroenterologist has nothing more to offer me.
I do want you to know that I am very grateful for all the help you have given me with the fodmaps diet. I was eating large portions of the low fodmaps food (like a large plateful of green beans or a very big spinach salad with other low fodmaps foods), and perhaps that has been a mistake, and added to my bloating. I am now not eating anything in bulk, and maybe that will eventually help me return to normal again.
Thank you, in advance.
Esther
You suggested that I be evaluated for small intestinal bacterial overgrowth with a breath test.
Would an internist or gastroenterologist know about this breath test? If it is positive, do you know what would be the cure?
My symptoms have gotten worse lately to where I am continually bloated like I am 9 months pregnant. I can go nowhere. I have no life! I have been following the low fodmaps diet for a litte over 1 week to no avail as of yet. I wake up bloated, bloat more with every low fodmaps meal, go to bed hugely bloated, and wake up a little bit less bloated, but still very much so. I am not constipated, have normal bowel movements, do not have diarrhea or any gas. My bloat begins just below my breasts. When I am not bloated, I have a very flat stomach, and I am slim.
I have recently had a coloscopy, endoscopy and no explanation there. Today, I had an H. pylori test and a small bowel study, both ordered by my gastroenterologist. It took two 1/2 hours for the barium that I was told to swallow to show up on the Xray of my small intestine. Normally, it takes 1 hour.
If you can make any suggestions that I could have checked out, I’d be very grateful. My gastroenterologist has nothing more to offer me.
I do want you to know that I am very grateful for all the help you have given me with the fodmaps diet. I was eating large portions of the low fodmaps food (like a large plateful of green beans or a very big spinach salad with other low fodmaps foods), and perhaps that has been a mistake, and added to my bloating. I am now not eating anything in bulk, and maybe that will eventually help me return to normal again.
Thank you, in advance.
Esther
Hi there-Typically a gastroenterologist would order the breath test for small intestinal bacterial overgrowth and you would want them to measure BOTH hydrogen and methane. My other thought is that you perhaps have gastroparesis–this is slowed stomach emptying which can be tested with a gastric emptying test. These are just some other ideas to ponder since I can’t give out medical advice per se, just suggestions for you to follow up with your health care providers. A high fiber and/or high fat diet slows gastric emptying so the diet can be a bit different than the low FODMAP diet recommendations.
I am in the US and am a healthy, non-medicated Crohn’s patient of 11 years–happily on the SCD diet. I am like many Crohnies who, after having had an ileo-cecal resection, develop SIBO. I’ve been on Xifaxan twice in the past year and am now on low-FODMAPS in conjunction with SCD diet and SCD homemade yogurt. Adding the LF routine to my SCD has banished my SIBO! I am very grateful for your website, as it seems that aside from Australia, there is not much info./research on SIBO. I live near two large well-known teaching university hospitals, so I’m just glad my doc is up to speed. But there is still so much more information and awareness needed on SIBO. Thanks for your significant contribution! And just as a note of encouragement to others, I really enjoy a full menu of yummy foods that I prepare in a variety of ways: chopped, pureed, baked, sauteed….Just decide to have fun with your food plan and the sky’s the limit. When you start feeling great, you will find that there is no way you would ever want to deviate from your food plan and all the health it brings. Best wishes!
Liz…thanks so much for sharing. I, too, do not have my ileo-cecal valve and developed SIBO.. so completely understand what you are saying. I have been fortunate not to have Crohn’s disease, but I am so grateful you share your pearls of wisdom.
Hi Kate,
1. Is there any cure for small intestinal bacteria overgrowth, if my test proves positive?
2. What is the diet you recommend for small intestinal bacteria overgrowth?
3. How is small intestinal bacterial overgrowth different from bacterial overgrowth that is abdominal, which is what the Fodmaps diet is for? Just a different location of the bacterial overgrowth?
4. I have suspected that I have gastroparesis for a long time, because my bloating problem began soon after my appendix ruptured, and I read that abdominal surgery can damage one’s vagus nerve which controls gastric emptying. However, the gastric emptying study I had was negative, although my reading indicates that the study I had used insufficient time for the test. If I suspect that that is my problem, then are you saying that the only diet recommendations would be to limit fat intake and fiber intake and nothing else?
Thank you, Kate. You are an angel!
Esther
If your SIBO breath test proves positive, the current therapy is an antibiotic. There are all sorts of diet therapies on the internet for SIBO, but not sure any are proven therapies. The low FODMAP diet could be helpful as FODMAPs are fast food for bacteria…so if you stop feeding the presumption is that they will die off. I have found that with gastroparesis the low FODMAP diet is helpful, but not much literature on that specific use, that I have found. There are other diet modifications that individuals with gastroparesis may find helpful and that is limited meal size, limiting fat and fiber which slows gastric emptying. There are medical treatments for gastroparesis as well.
Hi kate,
Can i just say how helpful your blog has been so far, thank you!
One thing i am struggling with is finding uk versions of suitable products listed online, could you possibly glance over the below ingredients and give me your opinion?
There is a uk brand called Lactofree that say:
“Lactofree is made from semi skimmed cows’ milk and filtered to remove half the milk sugars. Lactase enzyme is then added to the milk to break down the remaining milk sugars into simpler forms that your body can absorb. So what you get is delicious lactofree, which has all the nutritious goodness of regular semi skimmed milk”
The ingredients are then listed as Semi Skimmed Milk,Lactase Enzyme.
They also do a butter by the same process with the following ingredients:
Lactofree Butter (62%),Vegetable Oil (24%) ,Water ,Lactic Culture ,Salt (1.2%) ,Vitamins A and D
We also have a bread called Genius:
Water,Potato Starch ,Cornflour ,Vegetable Oil ,Tapioca Starch ,Egg White ,Rice Bran ,Cellulose ,Sugar ,Yeast ,Salt ,Stabiliser (Xanthan Gum) ,Rice Flour ,Calcium Propionate
What do you think?
In addition i wanted to ask you about the ingredients of yeast and modified starch and Soya Lecithins (with Milk Protein and Whey Powder)??
Any help and advice would be great! Thank you so much!
Beth
Beth- King’s College London has a couple great little FODMAP booklets you may want to check it out–http://www.kcl.ac.uk/medicine/research/divisions/dns/projects/fodmaps/publications.aspx
The lacto free milk and butter seem appropriate as does the bread you mentioned. Soy lecithins are low FODMaP and I don’t think modified starch would be an issue–FODMAPs are small carbohydrates and starch is a longer chain–so can ferment (cause gas) but at a slower rate.
Hope that helps!!
Kate
Thank you! That’s a great help.
Beth
Good Afternoon Kate,
Can you recommend a good fodmap friendly cookbook? My girlfriend was recently asked to begin a low fodmap diet and I am looking for options to assist her. She has suffered greatly over the last year (in no small part to my cooking with everything HIGH in fodmaps…but we didn’t know!)and we are trying to elimination phase now (2 weeks and still 50/50 she bloats afterwards). We’ve gone to the basic’s…and will stick with this for the next few weeks before attempting to add anything…Great site! I’m becoming a regular reader!
Sue Shepherd’s Food Intolerance Management Plan is coming to the US via Barnes and Nobles later this month. I was fortunate to pick this book up in Melbourne when I visited her group at Monash University–they do the bulk of the FODMAP diet research. Click here for link.
Has your girlfriend considered testing for small intestinal bacterial overgrowth?–this may be contributing to her ongoing bloating. Also blood testing for celiac is important too.
Glad you like my site and please keep me posted on her progress.
Hi Kate,
I’m a 22 year old from New Zealand. For the past 3 years or so in particular I have experienced awful pain, bloating, nausea, indigestion after almost every meal. After multiple operations and specialist tests they still haven’t managed to uncover the cause yet. I have now decided to start the low fodmap diet, and I am looking forward to hopefully getting on track to a much better lifestyle. Thank you so much for all of your guidance that you provide in your blog, it has been so helpful.
I was wondering if there is a list somewhere of common sauces that are allowed in the FODMAP diet? (ie, oyster sauces, stocks (broths), fish sauce… those sorts of things) I understand a lot of stocks (broths) would be a no go as they contain onion powder?
Thanks again
Hi there Emily–glad you stopped by my blog
I don’t have a list of acceptable sauces…sorry! Broth tends to have onion, you are right…a client found a brand of chicken broth called Savory Choice on Amazon here in the US that appears low in FODMAPs. I guess I need to take a closer look at fish and oyster sauce…I would check out brands you are interested in purchasing and look online for their website and check out the ingredients in the product. if its just fish and salt, then fish sauce should be fine. Oyster sauce seems to have more added to it, sugar and starch thickeners so could be a bit more tricky to figure out. If it’s just oysters and regular table sugar and cornstarch–it should be ok… While on the low FODMAP diet it is essential to read ingredients lists.
Best,
Kate
Hi Kate,
I will look into what options we have here on the shelves in NZ…. However I may need to learn how to make my own broth.
Thanks very much for your swift reply
I was also wondering about herbal tea. I am a big fan of herbal tea and often will drink it throughout the day to avoid feeling nauseated. However I have heard that apparently herbal teas contain chicory root which is a fodmap, do you know whether any herbal tea is safe?
Kate, is cornstarch OK to eat? For example, Jello instant low fat puddings are made with cornstarch. Are they OK on fodmaps?
Thank you,
Esther
Is pure cornmeal OK? I guess if corn tortillas are OK, cornmeal should also be? What about corn starch?
Thanks, Kate.
Esther
Esther- to the best of my knowledge, cornstarch and corn meal is low in FODMAPs.
I am usinf a protein powder made from golden pea isolate. Is this FODMAP friendly or not?
What about Dr Sandra Cabot’s Syndrome X Protein Powder made from whey?
I am not big on the use of protein powders which often have additives. Why not get protein from whole foods…eggs, nut butters, acceptable cheeses, lacto-free yogurt such as Green Valley?
Hiya, I’m new to all of this but it does seem to be helping.I wonder if you can help me? Some people say barley is ok while others say not? Also soy sauce and soya milk, things are pretty confusing.
Barley is now considered a high FODMAP food so should not be consumed. Old FODMAP diet info listed it as okay but not anymore. Soy sauce should be fine–very low carbohydrates. Soy milk varies –some UK and Aussie brands have been tested and are low in FODMAPs but some are high in FODMAPs…. but I don’t have info on US brands.
Hi, I am just starting this diet. I have Celiac, had had it for 3 years now. Just recently, I had an endoscopy due to extreme stomach bulging and distention. The Dr put me on the low fodmaps diet. I am VERY new to this and it seems very limiting with both my gluten free and this. Doeas anyone know if there is a more complete list than the ones I have seen everywhere? For example, can you have coffee, black? Can you have regular sodas without art. sweetners? Would someone point me in the right direction? Thanks! Also, is agave ok??
Margaret- It’s important to meet with a dietitian to review all the nuances of the low FODMAP diet. You really want to do it correctly to assess whether it is helpful for you. Agave is a definite no. Coffee seems to be tolerated by most but limit to 1-2 cups. The soda issue is a bit more complex to review here on the blog. You could try Patsy Catsos’ book on amazon as a resource.
Hi,
I have been diagnosed with IBS-C. My GI doctor told me about this diet and it got me to reading about it online. I have the problem that I get painful bloating that is sometimes relieved when I eat. Does this have to do with why you are supposed to have multiple small meals instead of three large? What could this mean?
Thanks!
Perhaps when you eat it stimulates some intestinal motility and that helps move the gas out of your small intestine? Have you been tested for celiac disease and small intestinal bacterial overgrowth?….these are 2 key tests to have ruled out if you have IBS symptoms. Smaller meals may be better tolerated but you want to try to allow 3 hours between eating times to allow a cleansing wave called the MMC clear your small intestine of bacteria and food (It will only ‘cleanse’ when you are not eating) So constant grazing is not ideal.
Yes to celiac but not sure about SIBO. I have never taken a breath test…. I am also on a medication call amitiza twice a day with meals and it seemed like it was working for the first month but after about three to four weeks the pain and bloating came back. I am going to try to eat low FODMAP for a bit to see how it goes. How long do you recomend doing it for before you see (or not) results?
Laura, I would try the diet for 4-6 weeks before deciding if it is working or not….it seems most of my clients experience benefits within the first week or two.