Low FODMAP diet resources

Since 2009, I have been educating people with IBS about the low FODMAP diet.  It has been the most rewarding work I have done in my 25 plus years as a registered dietitian.  From a science nerd perspective, I love how the low FODMAP incorporates concepts from my key nutrition degree classes from food science, anatomy and physiology, microbiology to biochemistry.  But most of all, I love how the low FODMAP diet calms digestive woes…for the majority of people with IBS.

Today, I thought I would gather some of my top resources for those new to following the low FODMAP diet and for the dietitians in the field that are starting to utilize this elimination diet with their patients.  Dietitians: please feel free to use my handouts with your clients.

Click on highlighted title to be directed to page with handout details:

FODMAP checklists:  Here you will find an updated low FODMAP and High FODMAP food lists.

FODMAP grocery list: This one page handout will make grocery shopping a bit easier when you are starting out!Low FODMAP grocery poster

How to make a Balanced Low FODMAP menu:  This simple {super cute} one page handout reminds the FODMAPer to eat healthy and well-balanced.  Hey, potato chips are low FODMAP–but you don’t want to live on chips alone, right?! 🙂

Low FODMAP salad dressing recipes: This handout provides easy to make homemade salad dressings….as you might know, most commercial dressings are made with the FODMAP no-nos: garlic and onion! And homemade tastes SO much better. Truly.DRESSINGS low FODMAP

21 Days of Menus: This $10 downloadable e-booklet provides 3 weeks of delicious menu ideas and recipes. 21 Day FODMAP Menus COVER

Low FODMAP Cooking with Kate Scarlata: This $10 downloadable e-booklet provides numerous (47, to be exact) tasty recipes for the FODMAPer. Ten percent of the sale of this booklet goes directly to Monash University FODMAP researchers to fund further FODMAP food analysis and research.

Balanced plate low FODMAP style: English and Spanish version “Balanced plate” low FODMAP style handouts are an easy visual tool to provide healthy but low fermentable meal planning.  Low FODMAP food items are included to help mix and match healthy menu ideas. $8 for both.FODMAP plate pic

Full set of low FODMAP educational handouts for dietitians use:  Why re-create the wheel? These 10 newly designed (13 in all) low FODMAP teaching tool handouts are ready to roll for use in your GI nutrition practice.

13 replies on “Low FODMAP diet resources

  • Magaly Guerrero

    I’ve been lurking through your site for a couple of weeks; reading this, printing that… I’m getting used to this new diet… and as a newbie, I cheat every now and then. The cheating has decreased now that I notice the diet is beginning to lull my symptoms (my doctor’s stern looks might’ve persuaded me, too). I think your “How to make a Balanced Low FODMAP menu” handout will due away with most of my bad habits. The menu makes making a meal so easy, and even fun.

    Thanks a bunch! ♥

  • Wendy

    I think you should list your books…especially the 21 Day Tummy book and Cookbook!
    It has been essential in getting me on track. I tried for almost 2 years to get this diet right and couldn’t do it. I kept having something pop up and I’d be a bloated mess…again. I was so overweight and couldn’t take it off. I looked pregnant all the time. With the help of your 21 Day Tummy book I was finally able to get the diet under control. It was like an elimination diet for me. I used it, and then added in some more of the foods on the low FODMAP checklist (found out some of the OK, should be in my Moderate list….people are different huh?)

    (I still have a smoothie almost every day! you should promote those!! haha)

    Now I can eat out with more confidence. And I’ve even been able to start challenging some foods! I found out I can eat veggie polyols! Yay, mushrooms and cauliflower. LOL

    Thank you for all the work you do!
    I am always sending people your way.

  • Rebecca


    Are black beens low FODMAP? I really like black bean pasta and black bean chips, but I am not sure if these are leading to an increase in my symptoms.

    Thank you!

  • Julie

    This is such a great post…having everything listed in the same place is super helpful. I can’t thank you enough for your dedication to help people and share your knowledge!!

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