FODMAPs Checklist

Click here for the latest updated low & high FODMAP checklists.

1,097 replies on “FODMAPs Checklist“

  • Sarah

    Thank you so much Kate, incredibly grateful for your time and effort. What a relief to have found your site – such a helpful resource given the plethora of confusing and often conflicting information about FODMAPS.

    I am about to collect pen, paper and coffee in order to read back through your archives!

    Reply

  • Sarah

    Ooops, forgot the question I originally wanted to ask! I find myself incredibly confused about soy; everything I have read elsewhere tells me I should avoid soy beans (galactans are problematic for me), and yet tofu appears here on the FODMAP friendly list?

    I would so like to better understand this please!

    Reply

    • katescarlata

      The processing of soy into tofu removes most or all of the FODMAPs and it is primarily protein. The Australian researchers that created the low FODMAP diet have allowed it on the diet. Soybeans, soy flour and some soy milks will still be potential FODMAP sources.

      Reply

      • katescarlata

        Galactans are know referred to as GOS these days–just so you know when reading current info. Soy protein isolate should just be the protein of soy and therefore should be low in FODMAPs but when I look at the nutritional info it lists it contains fiber so I would have to say that I am not sure–it likely varies amongst products. It certainly would be a good choice to try when undergoing a GOS challenge.

        Kate

      • Lucy Sullivan

        hey! I’m new to your blog and ever so happy to have found you, I feel like there is hope!

        I am confused about soy too. Would a organic GF soy sauce be ok?

  • Sarah

    Many thanks Kate – and apologies if ongoing questions are frustrating, I *am* both experimenting with diet and also trying to research these things myself, truly! Back to the issue of conflicting information however, I really appreciate being able to ask a source I trust.

    The tofu issue makes sense (and is a relief, actually). Tempeh, however, I would understand still likely to be problematic for those of us struggling with galactans; different processing, and whole beans – would you agree? Man, what a shame, I love the stuff (diet trials would also suggest my body does not …)

    Reply

      • Shona

        I am SO glad. I am new here and am following an elimination diet. Can I ask is cocoa OK. I make it with coconut milk and sucralose. Thanks

      • katescarlata

        Shona, not sure that cocoa has been officially tested but I know it was used in one of the Monash studies (where FODMAPs originated) on the low FODMAP diet part of a study so I am think in moderate doses it will be okay. I am not a fan of sucralose though as one study suggests that it alters healthy gut bacteria. Sub in maple syrup or a bit of table sugar perhaps?

    • katescarlata

      Cranberries do not have excess fructose so should be okay. I haven’t seen any definitive info from the Australian researchers but the available US info suggests they would be low FODMAP.

      Reply

  • robin

    Also confused by the differences betwen acceptable foods on different sites. Her’s my few quesitons:

    Broccoli and Cauliflower – your FodMap list doesn’t include them, yet you have recipes for them listed.

    Avocados – big fan -would hate to give them up!

    Black beans, other beans?

    Raw Cashews, walnuts,etc (unsoaked)?

    Coconut Milk?

    Miso and Tempeh? – Is this a huge problem? I’ve read so much about the importance of fermented soy for gut issues…

    Thanks so much.

    Reply

    • katescarlata

      Hi Robin-
      Not all the recipes on my site are low in FODMAP–I specify which ones that are low FODMAP in the post. Both cauliflower and broccoli are on my checklist. Broccoli is a moderate fructan/GOS–allowed in 1/2 cup serving on elimination phase. Cauliflower is rich in polyols–not allowed on elimination phase. https://blog.katescarlata.com/fodmaps/fodmaps-checklist/

      Avocados are allowed 1/4 of avocado. Beans are eliminated in the elimination phase. Nuts okay as listed on checklist (no pistachios) Coconut milk okay.
      Tofu okay, soy sauce okay–not sure about Miso and tempeh–not sure they have been evaluated yet.

      Kate

      Reply

      • robin

        Thanks. I’m just learning about this diet and it’s a bit confusing, especially because I already folllow a low carb, gluten free diet. It’s ahrd to add on one more limitation…

        I actually live in Brookline, so I may schedule a personal consult with you. I imagine that will help me navigate this a bit more.

      • Linda dc

        According to the Monash University Low FodMap diet Edition 4 Booklet, Tempeh 150gm is low and has a green code. Same with Tofu 1/2 cup. I would suggest getting an organic naturally made without additives and check ingredients for flavoured ones.

  • katescarlata

    Yes, Robin, it is a diet that is best provided with a RD that is skilled in all of it’s nuances! My clients seem to understand it very well and it has made a world of difference for a vast majority of them.

    Reply

  • Ingrid Blokhus

    Hi, am I right in assuming that oatmilk and ricemilk are ok? Are there ways to tell whether a soymilk is ok? A big “thanks!” from Norway.

    Reply

    • katescarlata

      Oat milk and rice milk seem to be okay–always read labels for other ingredients that may be added such as chicory root extract that are problematic. Soy milk varies depending on processing. UK low FODMAP booklet lists Alpro-unsweetened long life or Original chilled, So Good products as low FODMAP–not sure if those products available in Norway. Glad you found me Ingrid!

      Reply

      • Annetta

        Just wanted to let people know about Alpro soy milks in the uk as there is conflicting information about. I have contacted them and they have confirmed that NONE of their soy milks are suitable for the elimination phase of a low fodmap diet as they are all made with the whole soy bean (apparently up to 60ml a day has been ok’d by the dietitians at King’s who they contacted following my enquiry, which seems to roughly concur with the Monash app that allows 45 – 60ml a day). Pls also note that some Alpro soy milks contain inulin which I understand is not allowed in any amount.

        I asked Alpro if they had considered making a soy protein based milk but they said that they don’t want to do this as making a milk from soy protein apparently is a more chemical process of manufacturing.

        Hope that info is useful to other fodmappers.

  • Kristi

    Thank you, Kate!! I have been thinking of using it again as a supplement in my son’s diet. . .adds great flavor and some protein to fill in the gaps. We haven’t been brave enough to try it since starting the low FODMAP diet.

    Reply

  • Emma

    Hi Kate! Good to know about tofu – I had been leaving it out because I assumed it was exactly the same as eating soybeans.

    One question though – this is the first checklist I’ve seen that has pumpkin as a problem food. Eek! Can you confirm exactly which type of pumpkin you’re referring to? (I’m in Australia, so I know the terminology can sometimes be different for certain vegetables between Aus and US). Also, do you have any info on the exact amount of fructose and glucose in pumpkin, or know where I could get this info from?

    Reply

    • katescarlata

      Emma-butternut pumpkin should be limited to 1/2 cup( that would be butternut squash in the US) and the US info on our (big round orange) pumpkin shows it as a mannitol source BUT the Australian info–straight from Monash University in Melbourne says Pumpkin is OK–so I think for you in Aussie–pumpkin as you call it, is low in FODMAP. Tofu, because of the way it is processed makes it okay-low FODMAP and some soy milks too are OK such as SoGood is low in FODMAP and Bonsoy in 1/2 cup serving is low in FODMAP too, while Vitasoy, is high in FODMAPs. So MANY details to work out, right? 🙂
      Hope that helps a bit!
      Kate

      Reply

      • katescarlata

        Emma, I was fortunate to attend a great educational session for dietitians at Monash U last September and learn the latest information on the diet where the diet originated and the bulk of the research is done.

      • Eve

        Emma,
        Not sure where in Australia you are located, but Dr. Sue Shepherd has three clinics in Melbourne and a team of educated dieticians (see http://www.shepherdworks.com.au).

        She’s also been touring Australia educating GPs about the low FODMAP diet (LOL, even my GP!) and has been educating many dieticians too. Many health professionals are becoming more and more educated on the science behind the diet. See if your dietician can get in touch with Sue 🙂

        Good luck 🙂

  • Cory

    Hi Kate,

    I was wondering if tapioca starch and arrowroot are allowed – they seem to be in a lot of gluten-free products.

    Also, are stabilizers like guar gum, locust bean gum, xanthan gum, and cellulose OK? They are in a lot of products. I am particularly asking about the guar gum, since it’s also used as a fiber supplement.

    Thanks,

    Cory

    Reply

    • katescarlata

      We don’t have access to all the recent foods that the Australians have tested so some of the low FODMAP diet is based on info that is available from various older sources and may not be that accurate. With that in mind, tapioca and arrowroot seem okay but that could change. The gums can be fermentable but are not considered FODMAPs–so in small amounts should be okay. Bottom line: Choose more natural whole foods such as carrots, strawberries, oats, potatoes, rice etc. rather than “products” and you will avoid many of these stabilizers and fillers anyway 🙂

      Reply

      • crosswind

        I seem to be sensitive to many foods on the FODMAPS list and I noticed on a lab test few yrs ago i was “fructose sensitive” but the ND made special attention to it and brushed it off when I asked. NOW I know there IS more to it and have been googling this month about it. I wish I had known this list 15 yrs ago. But, I’ve had IBS for 10 yrs and tried all the typical anti-candida and IBS diets. I seem to be sensitive to Tapioca. It’s sticky when you make bread and seems to digest slower for me, like sticking in my gut. So,I’m not a fan of it. Interesting to hear about the GUMS being capable of fermenting. Good reason to avoid them. THANK YOU 🙂

  • Pingback: » The Abyss of Food Checklists Restricting My Kitchen

  • Steve

    Hi,

    This is a great chart. It is the most up-to-date I’ve found and it is nicely designed.

    I notice raspberries are in the high fodmaps list and I just wanted to check this is right please? Every chart I’ve seen before seems to have them in low(ish) category with other berries.

    Thanks,
    Steve

    Reply

    • katescarlata

      Steve-
      The US data on raspberries note them as high in excess fructose so I have left them in the high category. Aussie research does in fact have them in the low category. Since growing conditions may impact food composition I am hesitant to move them into the low category quite yet….hope to have US raspberries analyzed by Aussie researchers. 🙂

      Reply

      • anne marie

        I was wondering if you have ever come across anything regarding oils. Any that should be avoided? Palm oil (which I suspect I have an issue with), Cottonseed oil, soybean oil, vegetable oil, canola, avacado, etc. Does turning anything that is low fodmap up the concentration when it becomes an oil? Any direction would be appreciated!!

      • katescarlata

        To my knowledge- all oils would be low FODMAP as they do not contain any carbohydrates and FODMAPs are carbohydrates. Fats can be IBS triggers so modify your diet as necessary for your symptoms.

      • Stevie

        I agree that growing conditions may impact them, but wanted to add that my 6yo with Fructose Malabsorption is able to tolerate raspberries in small amounts.

      • Phyllis E.

        I don’t know if it is ok to comment on an older post like this, but I just wanted to note that there is likely a difference between wild and cultivated raspberries that have been selectively bred to produce sweeter berries. We have a lot of wild raspberries growing along the edge of the woods on our property (in Maryland) and they are never as sweet as the store-bought ones or ones grown in home gardens from “new and improved” varieties.
        Just a thought about the possible discrepancies!

  • Barb

    Hi Kate,
    I am wondering if almond milk is considered okay as a milk substitute. I am also wondering if vegetables that aren’t on your caution list yet also aren’t on the fodmap friendly list would be okay. I am thinking specifically of swiss chard and parsnips.

    Reply

  • Cory

    Hi Kate,

    What happens if someone makes a mistake during the elimination phase? Do we have to start the 6-8 weeks all over again? I’m generally a conscientious label-reader, but I accidentally drank some herbal tea that contained chicory!
    Thanks,
    Cory

    Reply

  • Anita Eggink

    Hi Kate, thanks for this updated chart! FODMAP has made a huge difference in my IBS-D symptoms. I am an RD and also on my own journey to control my IBS vs it controlling me.

    For the last several months, I have developed new symptoms. Epigastric pain centred beneath breast bone. We have ruled out peptic cause (had scope and was clear, no gastritis, ulcers, etc.) The gastroenterologist has now recommended I revisit gallbladder as potential cause – blood work is fine, no inflammation of gallbladder on u/s but I do have gallstones.

    Can IBS symptoms change like this? I have always coped with IBS-D but these symptoms are new x 7 months. I have this pain 3 to 4 times a week. However, at times it flares up to the point it is debilitating.

    Also, the gastro suggested I start a probiotic (tru zen) but I see it is on your caution list. Any advice?

    Thanks.

    Reply

    • katescarlata

      Certainly folks with IBS have various symptoms that can change over the course of their life. I wonder about small intestinal bacterial overgrowth? Have you been tested for this? It’s hard for me to give case by case advice without looking at your full medical history but some things I may consider would be enteric coated peppermint oil to help with the pain–lots of research on this in IBS and perhaps a trial of a probiotic that doesn’t contain prebiotics such as culturelle health and wellness formula.

      Reply

    • k.zaorski@comcast.net

      Hi Anita Eggink,
      I’m just now reading your posts re: epigastric pain. If you continue to have this problem, you might want to read up on para esophageal hernia. I’m not suggesting you have one, but read the symptoms to see if they fit. It turned out that the cause of my epigastric pain (intermittent yet quite severe over many months) was the result for it. When the pain was severe, I felt like I was having a heart attack. The description of what happens with a para esophageal hernia describes why you get epigastric pain.
      It took forever to get a diagnosis as my GI didn’t believe that was the issue. I finally had a consult with a thorough GI surgeon who diagnosed me. Surgery rectified the epigastic issues I was having. Thank goodness, because it can be a life threatening condition.

      Reply

  • Jaimie

    Kate, would over doing it with pumpkin seeds cause an IBS “flare-up”? And possibly a GERD flare-up as well? I was a little stressed and hungry yesterday and had way beyond the 1-2 tablespoons you suggest. I started feeling bad last night and am completely miserable today (bloating, gassy, burping). My stomach is churning! Since my doctor put me on the FODMAP diet I haven’t felt like this (over 6 weeks now) and the pumpkin seeds are all I can pinpoint. Thanks!

    Reply

    • Jaimie

      Thanks again! I finally started feeling better on Sunday and will be sure to limit the pumpkin seeds from now on. Amazing how foods can affect us like this! I love all that I am learning from your site!

      Reply

  • Amber Tracy

    I know that for nuts the serving is only a handful. Is that included for nut butter/peanut butter also? So for instance, If I have a handful of almonds in one day…. Can I have almond butter or peanut butter later in the day? If so how long should I wait in between?

    Thanks!
    Amber

    Reply

  • Courtney

    Hi Kate, is fresh squeezed orange juice something that should be avoided? Wasn’t sure as oranges are allowed, but I seemed to have a bad reaction to it.

    Thanks!

    Reply

    • katescarlata

      Courtney-This is a great question. An orange is acceptable as it has a limited amount of fructose in it, and a balanced glucose:fructose ratio. But when to make juice, you need lots of oranges, so the amount of fructose you consume may be over your personal threshold. This is known as a “fructose load”. We don’t have good studies looking at how much fructose makes a food or beverage too much of a fructose amount for the individual with IBS, so when it comes to juice the current recommendation is just 1/3 cup of orange juice–not too much, right?!

      Reply

  • Anita Eggink

    Thanks for your reply, Kate.

    I have not been tested for intestinal overgrowth. I am taking Tru Zen as a probiotic and am not sure if it is helpful. It is very expensive so I want to be sure it is helpful. I can not buy the enteric coated peppermint oil locally and plan to investigate the next time I am in the closest major centre.

    The crux of the matter is the cause of the epigastric pain I am having has not really been diagnosed. A gastrocopy ruled out peptic issues and a trial of an acid inhibitor was not helpful.I haven’t been able to find a link to diet to minimize the issue.

    I have gallstones and the thought is they are too big to leave the gallbladder but could be pressing up against the duct causing the pain. The pain is centered right beneath my breastbone. It is not daily. When I have it it can last as little as 1/2 an hour or be several hours in length. Severity of pain also varies.

    I am having more tests for gallbladder but these are not typical signs of gallbladder problems. I would HATE to have my gallbladder removed which is where this is leading with the hope it helps.

    What is your thought on could it be from the transverse colon? My doctors said no.

    On a positive note, I have been trialing the FODMAP approach since September and my symptoms of IBS-D (intestinal cramping, urgent need to defecate, diarrhea) has been most improved.

    I am an RD myself and I have been very interested in the FODMAP research happening. Any thoughts you have would be greatly appreciated.

    Reply

    • Sue

      Anita, You wrote this so long ago, so I sure hope you have total relief of your symptoms by now. I found that I had excess bile in my system and I am taking Welchol now, which is helping a ton. Your symptoms were like mine, so I thought I’d mention it.

      Reply

    • Betsy

      Gall bladder can mimic indigestion pain. I fought it for along time. U/S showed nothing as well as HIDA scan. Dr finally agreed to remove it. Found inflamed gall bladder with sluge. Symptoms were gone immediately!

      Reply
  • Pingback: Primal Advice for Diarrhea - Page 3 | Mark's Daily Apple Health and Fitness Forum page 3

  • katescarlata

    Hi Courtney- I would imagine it would be a minimal amount but I really don’t know the answer! I recommend to my clients to avoid those additives in supplements and medications when possible as FODMAPs have a cumulative impact on symptoms–avoiding them when possible at least on the initial phase of the diet.

    Reply

  • Cory

    Hi Kate,
    Is there a difference between HFCS and regular corn syrup, in terms of FODMAPs? Also, where does glucose fit into this? It’s in a strawberry jam I have.
    Has algae been tested for FODMAPs? Or hemp seeds? Also, I realized I’ve been assuming that chocolate (dark chocolate, with real sugar) is OK. True?
    Thanks ,
    Cory

    Reply

    • katescarlata

      HI Cory,
      Yes HFCS is a definite NO as it is a source of excess fructose. In general, we have allowed corn syrup but with further testing this may change-syrups are complicated.
      Glucose is well absorbed so not considered a FODMAP. I do not believe algae or hemp seeds have been tested yet. Chocolate is another grey area as I have not seen the analysis on FODMAP content anywhere, but I do allow in small portion. Chocolate seems to be is a big trigger for many with IBS though so small portion again, is key. Hope that helps.

      Reply

      • Cory

        Thanks Kate! I have been avoiding HFCS very carefully (even before FODMAPs), but was hoping that a little regular corn syrup once in awhile would be OK : ) Good to know about the chocolate portions – I think I’ve been overdoing it lately.

    • Cory

      Indeed! Speaking of chocolate, some chocolate chips (like Nestle) contain “milkfat.” Does this have lactose in it?

      Reply

      • Cory

        And on a slightly different note, are bok choy and napa cabbage both OK on the FODMAP diet? Bok/pak choy, napa cabbage, and white turnips are all classified as Brassica rapa (unlike other cruciferous veggies), so I was hoping to branch out to napa for a different texture – so much bok choy lately!

      • crosswind

        Milk fat = butter, so is not usually lactose free UNLESS it says it us. GHEE is lactose free, but typical butter is not. UNLESS IT SAYS LACTOSE FREE, IT’S NOT. FYI.

      • katescarlata

        The low FODMAP diet is not necessary a Lactose free diet but rather a low lactose diet. The trace amounts of lactose found in butter are allowed on the low FODMAP based on the guidelines of the researchers that proposed the diet. Certainly there are individuals with IBS that can not tolerate dairy altogether…but that in not a FODMAP issue but likely something else in the dairy that is triggering the symptoms.

  • katescarlata

    Honestly, I don’t think that napa cabbage has been evaluated for FODMAPs. Turnips are low in FODMAPs per the Australian booklet.
    I would perhaps try a napa cabbage challenge when you are ready to start challenging foods.

    Reply

  • Stephanie

    Hi Kate,
    When it comes to baking I’m a big fan of using Sucanat in place of regular sugar because of it’s vitamin and mineral content. I’ve seen it listed on the safe list somewhere, what’s your take on it?
    Thanks as always!

    Reply

  • katescarlata

    Stephanie-
    From what I understand Sucanat has some molasses in it which may be a source of excess fructose per USDA info. Most of the sugar in sucanat is sucrose which is considered a low FODMAP choice. Not sure it would be enough molasses to be a major trigger for those with fructose malabsorption so try with caution and assess symptoms.

    Reply

  • Beth

    I do have sibo, although not been tested. Antibiotics were recommended by my naturopathic dr. about 8 yrs. ago. They completely took away all the symptoms. Since then I have been on numerous antibiotics and I am getting tired of this. Xifaxan is expensive and I’m concerned as it is not working like it used to. My quesstion is can sibo symptoms be kept at bay with fodmaps diet after a round of antibiotics?

    Reply

    • katescarlata

      Not sure that theory has been studied but it makes sense if you stop feeding bacteria FODMAPs (which are fast food for them) that perhaps the numbers of bacteria may stay more stable.

      Reply

  • Beth

    Hi Kate! another question! Did you ever get diagnosed with sibo? If so, what did you do to get past the symptoms? I always gain weight with sibo without really eating much of anything. Any comments would be great! Thanks!

    Reply

  • Molly

    Hello Kate,
    Are wheat beers low FODMAP? Does the fermentation process effect the fructans? What beers are allowable?
    Thank you!

    Reply

    • katescarlata

      I believe the FODMAP to be cautious is the polyol group. Some beers contain mannitol. Alcohol is a irritant to the gut so limited intake is advised. (also if gluten intolerant beer may contains barley a source of gluten)

      Reply

      • Molly

        In response, and just to clarify; Wheat beers (beers made with wheat and barley) like Hefeweizen are ok and FODMAP friendly, just consume them in small quantities.
        Thank you very much for your quick response.

  • Molly

    Hello again Kate,
    Another quick question. What soy product are low FODMAP? Is tempeh low FODMAP?
    Thank you again
    Molly

    Reply

    • katescarlata

      We don’t have info available on many soy products. I don’t allow tempeh at this point. As the diet evolves and we have more food analyzed that may change. Tofu is okay but soy flour, some soy milks (US brands not tested yet that I know of), and the soybean itself would not be allowed.

      Reply

  • Jaimie

    Hi Kate! I was wondering if there was any difference in FODMAPs between raw honey and refined honey. I know nutritional value is quite different. It really helps with my seasonal allergies but I don’t want to trade one problem for another. Thanks!

    Reply

    • katescarlata

      Jaimie- I have not seen any literature looking at the nutrient composition differences –particularly measuring fructose content in raw vs. processed honey. My guess is that there would not be a significant difference. Honey contains excess fructose and not other FODMAP groups so for this reason, you could try to consume a bit of glucose when you consume a small amount of it and this may aid its absorption. This is only applicable when a food contains only excess fructose compared to glucose and NO other FODMAP groups….mango and honey would be the most common examples that I can think of. 1 TB honey has 8.6 g fructose and 7.5 g glucose which makes it a source of excess fructose. For some individuals, taking a glucose tablet which often contain 5 g glucose can help offset the excess fructose and help your body absorb the fructose. better. Of course, work with a health professional to work out these details to best suit your health needs.

      Reply

  • Jaimie

    Thanks, Kate! I’ve been eating honey in small amounts so it may not be a problem for me. I’ll be seeing my doctor/nutritionist next week and will ask her for some more guidance.

    Reply

  • Kirsty

    Hi, thanks for all this info.
    I’ve been following the diet as best as i can for a while now, and for the most part it’s helped me a great deal. I am waiting to see a gastroenterologist and the moment.
    I am also trying to lose weight, so finding it pretty hard.
    My big issue is yogurts. Trying to find lactose free low fat yogurts in the UK is impossible.
    I use currently either Arla’s Lactofree or Alpro’s Soya Yogurts.
    I have read loads on Soya products and I am very confused. The Alpro Soya Milk, yogurts etc are lactose free, so I thought they’d be fine. Are they okay?
    I have trouble finding sweet snacks, I love the Sainsburys Free From ranges, but some do have inulin in so that can be tricky too.

    As an example of an Alpro Soya yogurt contents:
    Ingredients
    Water, Sugar, Hulled soya beans (7.2%), Blueberries (6%), Glucose-fructose syrup, Tri-calciumcitrate, Stabiliser (Pectin), Acidity regulators (Sodium citrate, Citric acid), Hibiscus and carrot concentrate, Natural flavouring, Sea salt, Emulsifier (Lecithin), Vitamins (Riboflavin, B12, D2), Yogurt cultures (S.thermophilus, L. bulgaricus), Antioxidants (Ascorbyl palmitate, Tocopheral-rich extract).

    Allergies
    Dairy and lactose free. Gluten and wheat free. Produced in a nut free environment

    Nutritional Information
    Energy value 316KJ/ 75 kcal
    Protein 3.6g
    Carbohydrate
    9.9g sugars 9.7g lactose 0g
    fat
    2.0g saturated 0.4g mono unsaturated 0.4g poly unsaturated 1.2g
    Cholesterol 0 mg
    Fibre 1.2g
    Sodium 0.04g
    Calcium 120mg
    Vitamins vitamin B12 0,38µg vitamin D2 0,75µg riboflavin 0.21mg

    Many thanks

    Reply

    • katescarlata

      Kings College London has GREAT low FODMAP resources and includes some UK brand name information. I would strongly encourage you to follow up with an RD in the UK that has accomplished Kings College FODMAPs course which seems to be very comprehensive from what I hear. Alpro plain yogurt is deemed low FODMAP in the Kings College booklet that I ordered. Other lactose free yogurt include Lactofree strawberry and raspberry yogurt. (In the US we are cautious to allow raspberries as our info has it a source of excess fructose)but it is allowed in UK and Aussie. Soy is a problem when the GOS remains in the final product so some soy products are not allowed including some brands of soy milk and yogurt and soy flour.

      Reply

  • Marie

    Hello Kate,

    I noticed in some of your responses you mention each country has foods that may or may not be FODMAP safe (i.e., pumpkin in US vs. AUS). Does this mean a low FODMAP may vary between countries? Also, where would I be able to find a list of which foods are safe for my area (i.e. Canada)?

    Reply

    • katescarlata

      Marie,
      That is a very good question. Manufacturing of foods and growing conditions may impact FODMAP content, that has yet to be fully explored. For now, we all rely on the AUD list for the bulk of the info. For some US foods-pumpkin and raspberries the info in inconsistent with the AUD info so I restrict on my check list–at least for now.

      Reply

    • katescarlata

      Karla,
      These are great questions…so many foods have not been tested so there remains a ‘grey’ area and we do our best educated guesses. I have not seen actual data on FODMAP content for almond milk or almond flour. Most of my clients have tolerated almond milk in normal serving–4-8 oz per sitting. Almond flour may be best in smaller portion as it contains the whole nut– additionally it is quite high in fat with 14 grams per 1/4 cup. Fat is not a FODMAP issue but many people with IBS have trouble with high fat meals as well.

      Reply

    • katescarlata

      Not sure figs have been tested and since it would be concentrated fruit anyway would say no on that. Carrageenan should be okay but I have not seen definite data on that. Maltodextrin technically should be low in FODMAP–but it is a bit tricky to know for sure as likely different manufacturers manipulate it….but that being said I do allow for now. The diet continues to evolve….it is a new diet, so stay tuned.

      Reply

      • Christine Danielewicz

        Please avoid carrageenan. It can cause bad reactions and a lot of damage over time. If you Google it you’ll find a lot of research about it.

      • katescarlata

        Unfortunately google provides much information that is not science based. There is little data–real science in humans–about carrageenan. I am not suggesting that I think it is good to eat a lot of ultra-processed foods with carrageenan every day— I take the approach that the overall diet should include a variety of foods–mostly plants, a variety of different fibers per tolerance and be well-balanced. It’s important not to get too entrenched in the food fear messages that are pushed in our faces every day–but have no science to support them. There is a group at University of Georgia looking at human studies and emulsifiers–there data will hopefully provide more guidance on this hot topic. There is also a very scientific paper recently published for those interested in reading

  • Alexandra

    This is the ingredient list for my favorite protein bars. Are any of the listed ingrdients not okay for the fodmap elimination? My concern was the inulin and the milk protein but perhaps the inulin is listed fare enough down to only contain a negligible amount? I am guessing milk protein isolate contains no carbs and thus nod fodmaps. Anything else signal an alarm?

    INGREDIENTS: Protein Blend [Whey Protein Isolate, Soy Crisps (Soy Protein Isolate, Tapioca Starch, Calcium Carbonate), Whey Protein Concentrate, Milk Protein Isolate, Soy Protein Isolate, Hydrolyzed Gelatin, Calcium Caseinate], Protein Coating [Sugar, Palm Kernel Oil, Whey Protein Isolate, Cocoa Powder, Soy Lecithin, Natural Flavor, Vanilla], Skim Milk, Sugar, Glycerine, Water, Corn Syrup, Fractionated Palm Kernel Oil, Sweetened Condensed Milk, Peanut Paste (Peanuts, Salt), Inulin, Salt, Coconut Oil, Soy Lecithin, Salt, Natural and

    Reply

  • Stephanie

    Question about alternative milks and yogurts. I’m pretty sure soy milk is out but what about rice, almond and coconut milks as well as yogurts. If there is no inulin added are they okay?
    Thanks!

    Reply

    • katescarlata

      Rice, almond and coconut milk without any other FODMAP ingredients should be okay. Soy milk varies. I have not seen any data on US brands yet-info from my last twitter chat on FODMAPs provided this great info from one of the Monash researchers –>soy milks made with whole soybean would be high FODMAP and soybean extract would be lower FODMAP.– If you can find a coconut yogurt without inulin–please share. Manufacturers are adding inulin to everything from cream cheese, yogurt even sugar-free carnation instant breakfast….ugh! READ ingredients ALWAYS.

      Reply

  • Alexandra

    By the way, thank you so much for your responses! I love having a trusted go-to expert for IBS and FODMAP issues 🙂 It means a lot to so many people. I am studying to be a nurse practitioner and I might specialize in GI. I will reccomend your book and website to many IBS sufferers.

    Reply

  • Mickey

    I just found FODMAPS a couple of weeks ago – and although I panicked at the thought of figuring out what to eat, I don’t look pregnant anymore! Thanks for the great list.

    Mickey

    Reply

  • Maree

    Thanks Kate,
    Your website is most helpful.

    I just have one quick question regarding probiotics. I have just visited a dietician and I have started on the Fodmap elimination diet. She has recommended I start taking a probiotic, Polybac 8. I am a little concerned to do this now as I see that probiotics are listed in the high fodmap section of the chart.

    Are different probiotics different or should all be avoided?

    Many thanks

    Reply

    • katescarlata

      Probiotics that contain the fodmaps– FOS and inulin (fructans) should be avoided during the elimination phase of the diet. I am not familiar with Polybac 8 but from what I have seen online it does not appear to contain these prebiotics– so may be okay.
      Typically I start the diet first to see how symptoms improve–and then add the probiotic next step so it is easier to figure out which changes have impacted your symptoms.

      Reply

  • K

    That sounds great! Also, on the last FODMAP-chat, Jessica Biesiekierski mentioned that they were testing chocolate. Any news on that?

    Reply

  • Melissa S

    Thank you so much for this information! I am still learning new information everyday! What about lunch meat? Is that high or low fodmaps? How is a ripe banana low fodmaps, and an unripe banana high fodmaps (I saw this on another website)?

    Reply

    • katescarlata

      Simple lunch meat should be okay unless seasoned with garlic or onions. FODMAP content CAN vary in produce depending on ripeness. Although a firm banana has less overall fructose than a ripe one, both firm and ripe banana still have more glucose compared to fructose so don’t think ripeness would really matter that much in bananas.

      Reply

      • Melissa S

        Is coconut flour high fodmaps? I had some this morning and felt some effects afterwards. I never thought of it, but since coconut is fruit it probably contains fructans. Also, during the elimination phase, do I have to avoid all high and low fodmap foods?

      • katescarlata

        Melissa–Coconut flour has soooo much fiber. My Bob’s Red Mill brand has 5 grams of fiber in just 2 tablespoons… so I do think it might be a troublemaker. I have not seen the FODMAP content for this flour so can’t say for sure. When on the elimination phase just stick with the low FODMAP foods listed in my check list and avoid all cautionary high FODMAP foods.

  • Stephanie T

    On the subject of coconut, I’m excited that coconut milk was found to be low-FODMAP. Are you aware of a specific allowable amount, like have <1/2 cup sweet potato or 1/4 avocado? Would like to add back into my diet in smoothies and soups but don't want to over do it.

    Reply

    • katescarlata

      I have not seen actual numbers on coconut milk–just heard that it was low FODMAP from the Aussie researchers present on the last twitter chat….BUT –the new composition booklet from Monash U should be out sometime soon–hopefully–and we’ll so much more info. Perhaps start with a small amount (1/2 cup) and see how you do.

      Reply

  • Kristina

    What are examples of FODMAPS in digestive enzymes or vitamins I should look for. Do you have a suggestion for a disestive enzyme product to use?

    Reply

    • katescarlata

      Fructose, sorbitol and mannitol may pop up in the list of ingredients…probably not that much in a pill but still want to be cautious. I believe the Garden of life Ultra digestive enzymes are free of FODMAPs.

      Reply

  • Rhonda Odegard

    Kate, I love the Low FODMAP diet. The best for IBS.
    I need a probiotic that is safe. You mention Wellness Formula. It has garlic in it. Culterelle doesn’t have enough organisms. I’m looking for something between 250,000-350,000. Also on the old and new FODMAP check list there is a quanity listed at the top. Less than .5gm per sitting, fructose less than 0.2g/serving, fructans and Polys less than 0.2 and 0.3g servings. I don’t know what that calculates out per serving size. How many cups, ounces or spoonfuls? Also in the black column the serving size is noted, does that pertain to the FODMAP friendly columns also? Or just the High FodMaps? Thanks

    Reply

    • katescarlata

      Hi Rhonda, Not sure what Wellness formula you are referring to…that has garlic in it? The culturelle (natural health and wellness formula) that I refer to does NOT have garlic to the best of my knowledge…perhaps there is a different brand you are thinking about. Number of organisms in a probiotic vary that is true BUT more is NOT definitely better. Most importantly you want to use a probiotic for the symptom or condition you are trying to manage and that you look at research into how much is necessary (in evidenced based medicine) to help manage that condition. There is so much mis-information about probiotics but a great resource is the World Gastr. Report found at the bottom of this reply.
      In regard to the cut off numbers on top of the column’s that is info really for the future when the Australian composition book is published–soon I hope. If certain amounts are mention in cups/or portions that is because they do have FODMAPs but the portion list should be tolerated okay.

      http://www.worldgastroenterology.org/assets/export/userfiles/Probiotics_FINAL_20111128.pdf
      Hope that helps.

      Reply

  • Rebecca

    Hi! I have recently had a lot of success using the FODMAP approach to improve my IBS symptoms (cannot tell you how glad I am to finally have some control over it!).

    There is one thing I was wondering however – barley malt extract seems to be in all breakfast cereals here in the UK, I don’t know whether this is the same in the US. As it is “extract” I thought it probably wasn’t a fibre and therefore couldn’t be a FODMAP but I have noticed that too much of even non-wheat cereals (e.g. rice crispies, corn flakes) seem to cause me a bit of trouble. Do you think that it could be the culprit? The other possibility is that I don’t do corn so well …

    Any opinion you have on this would be most appreciated 🙂

    Reply

    • Helen Hull

      Rebecca, I get this too after eating rice crispies, corn flakes etc. I’m in the UK. Did you ever find out if it was barley malt particularly and/or gluten that triggered your symptoms? I’m on the reintroduction stage 2 of the diet. Thanks.

      Reply

  • Stephanie T

    Not sure if this has been addressed yet, but are you aware of any liquid or gummy multivitamins that are FODMAP friendly? I recently found one called Slice of Life that says allergen, casein and gluten free. Glucose syrup as well as natural flavors and colors are added. Finding one without added sugars is challenging! w

    Reply

  • Jennifer

    Kate,
    What about GF Brown Rice and GF Brown Rice pasta products? There is conflicting info posted on other sites about this. According to the chart above (which is what I use to shop with), it appears that the GF rice and GF rice products should be safe, but I just want to be sure for BROWN rice.
    Thanks!

    Reply

  • Susan Schneider

    I am struggling with a digestive disorder and severe weight loss. For this I’ve been using supplement powders in almond milk.

    Is it ok to drink almond milk with NO sugar content, and a Whey Protein Powder with the following ingredients. Cross flow micro filtered whey protein isolate (contains soy lecithin), micro filtered whey protein concentrate, natural vanilla flavor, sweet diary whey, hydrolyzed whey protein concentrate, ion exchange whey protein isolate ?

    Also, is it really not ok to drink soy milk either?

    Thanks for your great blog.

    Reply

    • katescarlata

      Susan,
      The supplemental powder likely has lactose due to the whey concentrate and sweet dairy whey.
      Soy milk–If soy milk is made with Whole soy beans it tends to be high in GOS–a FODMAP source, soy milks made with soy protein tend to be lower in GOS so likely could be consumed in normal serving size portion. I haven’t had a moment to look at the US soy milk options to see if any would fit this criteria set forth by the Monash researchers.

      Are you working with a dietitian to help you with your weight management? It may be a great idea to reach out to a FODMAPs knowledgable dietitian. My colleague, Patsy Catsos who is also a FODMAPs expert has a list of dietitians on her website http://www.ibsfree.net

      Reply

  • Dana

    Hi Kate. I have another soy question for you. I know you got a lot, but this one you haven’t been asked yet I don’t think and I’ve been wondering about it. I’m a vegan and have to be on a low FODMAP diet. Being a vegan and on a low FODMAP diet has been a bit hard. I have to make sure I get enough protein. That being said, I rely on tofu a lot. My question is about a tofu product I found that seems to be FODMAP safe, the only questionable ingredient I found is that it has ‘Isolated Soy Protein’. I’ve seen this ingredient in some other random products like bread, but I just stayed away from it thinking it was not FODMAP safe, but I want to ask you, a professional, what you think. Here is the link to the vegan cream cheese product I was looking at. It’s made by Tofutti. Just click ‘Read the Label’ below the picture to see the ingredients list. What do you think? Is ‘Soy Protein’ or ‘Isolated Soy Protein’ a FODMAP safe ingredient? Like I said, I’ve seen ‘Soy Protein’ as an ingredient in some other foods, so hopefully you can let me know if it would be safe or not. Thanks Kate.

    Reply

    • katescarlata

      I believe isolated soy protein should be low in FODMAPs. It is the carb portion of the food that has the FODMAPs not the protein. Soy protein should also be low in FODMAPs–may not be completely free of FODMAPs but lower that whole soybeans.

      Reply

  • Elyse

    Is the recommended serving size per meal or per day?

    Also is is a bad idea to combine FODMAPs, IE if I ate 1/2 C cauliflower and 1/2 C butternut squash in the same meal?

    Reply

    • katescarlata

      Cauliflower would not be consumed on the low FODMAP diet as it is a source of mannitol. Butternut squash may be consumed 1/2 cup per sitting–you could have it twice in one day but limit to one serving spaced about 3 hours apart.
      If you were to choose 2 moderate fructan/GOS foods at one meal you may be over you FODMAP tolerance point—those moderate choices should be limited to one choice per meal.
      Hope that helps!

      Reply

    • katescarlata

      US Pumpkin has not been tested for FODMAPs but will be early next year when I send some to Monash to be tested. It may be a source of mannitol, one of the polyols. It gets a bit confusing because the Australians call some squashes pumpkin so say that Japanese ‘pumpkin’ is okay but they are not referring to the pumpkin we eat in the US. Ironically, I am working on a recipe with pumpkin today–and I think for some on the low FODMAP diet it will be tolerated just fine. Mannitol malabsorption is less common than sorbitol malabsorption and I do find that many of my IBS clients can tolerate the mannitol containing foods (mushrooms, cauliflower) in reasonable amounts.

      Reply

  • Michele

    Can you tell me if Quaker Lower Sugar Instant Oatmeal is low in FODMAPS? It looks to me to be ok but I’d like to be sure.

    Thanks.

    Reply

    • katescarlata

      I am not a fan of the sugar substitute sucralose–it has been shown in studies to alter beneficial gut bacteria. The Quaker lower sugar oats has sucrolose. Why not just use quick oats and drizzle with a little maple syrup–that would be FODMAP friendly?

      Reply

      • Steph

        Is it only the sucrolose that is a concern? Would regular Quaker Apples & Cinnamon instant oatmeal be okay? Thanks for all the great information!

      • katescarlata

        Apples are not allowed so no the Quaker apples and cinnamon instant oatmeal would not be a good choice. Plain oats with a drizzle of maple syrup would work with some blueberries. Table sugar and maple syrup are considered low FODMAP choices in small quantity. I am not a fan of sugar substitutes…but aspartame and stevia seem to be well tolerated.

  • Sarah

    Hi,
    I am just starting the elmination phase. I am confused about leafy greens, there seems to be so much conflicting information.
    I usually eat a lot of kale, swiss chard, spinach, collard greens, dandelion greens, beet greens etc. But since beets and dandelions are on some no lists, does that mean that their green tops are too? and kale is a relative of broccoli so is it high in FODMAPs too?
    I also have noticed that oats cause a huge problem for me, so it’s strange that they are not high FODMAPs. I know they have a protein that is similar to gluten (avenin) – but in far less quantities. It’s weird because oats seems to be worse for me than gluten containing grains like spelt. Do you have any thoughts on what I could be reacting to in the oats?
    thanks so much!
    Sarah

    Reply

    • katescarlata

      Hi Sarah,
      Leafy greens vary in FODMAP content. Spinach and Swiss chard have been tested and are low in FODMAPs. Dandelion greens are high FODMAP. Beet green, collard greens and kale–I have not seen info on for FODMAP content. The Monash team was testing kale recently–but I am not sure the results are out as of yet. Kale is a relative of broccoli so I am expecting it might be an issue. It could be the saponins in oats troubling you or perhaps an issue with the protein component. I do have a few clients that have trouble with quinoa and I wonder if this is due to the saponin content. There is scant literature about saponins making the gut more permeable –an area of digestive health that is interesting but needs to be studied more in humans. 100% spelt is lower in FODMAPs and often well tolerated.

      Reply

  • Naveen

    This is very useful information. Thanks for putting this together.

    Do you know if black coffee with brown sugar is considered low fodmap?

    Reply

  • Veena

    Kate – your blog is an amazing resource – thanks! I’m glad to hear that more research is being done in the US. You mentioned that coconut milk is OK. Could you please clarify which kind assuming there’s a difference. I think I react to canned coconut milk used for curries but not the coconut milk that is used as a milk substitute.

    Reply

    • katescarlata

      Thank you! I think coconut milk in any variety should be okay from a FODMAP standpoint unless there are unsuitable additives added to it. Curries often use the full fat coconut milk and fat can be an IBS trigger–additionally other curry ingredients such as onion, garlic and broths if added can up the FODMAPs too. I encourage the light variety of coconut milk and not to go overboard–maybe 1/2 cup per sitting.

      Reply

  • Kristina Allan

    I was wondering if Arugula was FODMAP friendly or not? and Radishes? Why is celery limited to one stick and i have seen green beans on another FODMAP list not to eat. THANKS!

    Reply

    • katescarlata

      Kristina- Yes Arugula (rocket) was recently added to the okay list, radishes and green beans are okay too! There are many outdated lists online. I am working on updating my checklist this weekend if time allows. 🙂

      Reply

  • Elaine

    Many thanks for this really wonderful resource, which has cleared up many points for me. Could I please ask whether capers are low-fodmap or not?

    Reply

    • katescarlata

      Elaine-That is an excellent question. I have not any research on capers BUT Sue Shepherd one of the FODMAP researchers included capers in her low FODMAP recipe book so I think they would be worth a try. Because testing foods for FODMAP content is labor intensive, expensive and really only done at Monash U–there remain many ‘grey’ areas….and some foods we just have to trial cautiously.

      Reply

  • Bettina Birk

    Hey kate,

    I am impressed with your answers, you seem to have a great knowledge of FODMAP, and your willingness to share. I am a RD with years of hospital gastro training before beoming a private prac. dietitian. I March this year Sue Shepherd was i Denmark for a seminar, and I was very inspired by the FODMAP diet, so I started investigating and learning more. Now I am counseling in the diet, and with great results. FODMAP is new in Denmark, with som private hospitals doing counseling and a public hospital doing reasearch on the diet (sadly not the FODMAP content of foods) and counseling and then me. So every time I have questions I have difficulty in where to address them. And it is basically the same kind of questions as is asked on your page. The actual content in foods. Lactose, fructose (and partly polyols) is no problem (only that the different databases reports different values), but where do you find information abour fructan and galactan (gos) content? would be grateful for your help. Best regards

    Reply

  • Kelly Kynion

    I’ve beem studying the site; am just starting to work with fodmap, and was wondering if you know whether carob and camu camu are acceptable in small amounts? I try to avoid chocolate so knowing about carob would be helpful. Also, the camu camu as a natural vitamin C supplement seems to have some positive effects, and I’d like to keep using it if possible. I’m gathering my forces for doing the full elimination phase.

    Reply

    • katescarlata

      I am doubtful that carob or camu camu have been tested for FODMAPs so I would suggest eliminating for the 6 week elimination phase and perhaps trial them when you start to re-introduce FODMAPs.

      Reply
  • Pingback: Figuring out FODMAPs | Les Délices de Fleur

    • katescarlata

      Mel, Coconut sugar has not been tested and I do wonder if it won’t make the low FODMAP ‘cut’ as it is a low glycemic sugar which makes me wonder if it is poorly absorbed and thus a food for bacteria. But I don’t know for sure….I have some that I am sending next month to the researchers at Monash in hope that it can be analyzed.
      Miso is fermented soybeans so I don’t allow–likely source of galacto-oligosaccharides one of the FODMAP groups.
      Glad you stopped by the blog!

      Reply
  • Pingback: Dieta Low Fodmap | Blog de Leon Hunter

  • Cyndi Sorenson

    Your blog is outstanding and so appreciated! I eagerly await the arrival of your book.

    Do you have information on flaxseed and chia fodmap content? Also on Sugarfree Vanilla Coffeemate.

    Thanks for your help,
    Cyndi

    Reply

    • katescarlata

      Thank you Cyndi!
      Chia and Flax seeds are allowed but limit to about 3/4 Tablespoon max per sitting to keep under FODMAP limit.
      The Sugarfree Vanilla Coffeemate does not look like a major FODMAP source BUT it does contain sucrolose a sugar that I don’t recommend in general as it has been shown in one study to alter beneficial gut bacteria. Food products in general should be minimized for all of us as there are so many unknown additives to these types of ‘foods’! 🙂

      Reply
  • Pingback: December 2012 Potpourri: Food Safety App.; CeliacNow site; FODMAPs update | Sensory Nutrition

  • Sharon

    Hi Kate!

    I love your blog! You mentioned in an earlier post that results should soon be in for kale and collards. Any word yet? How about Napa cabbage? Coconut sugar? What about spaghetti squash?

    Are any of these ok in moderate amounts?
    Thanks for being there!

    Reply

    • katescarlata

      Good to have you stop by Sharon! Thought about you today in fact 😉
      Collards and kale are okay…YAHOO!
      Common cabbage made the okay list too! Surprisingly…
      Savoy cabbage has been tested too and portion is limited to 1 cup. No word on napa cabbage, coconut sugar or spaghetti squash.

      The Monash App should be out in about 2-3 weeks…they are working feverishly to get it to Apple–perhaps by Friday –then we will have access to lots more data…. I can’t wait to see this app in person.

      Reply

  • Lora

    Thank you for all this information! It’s much appreciated. I inferred from what you wrote that concentrated fruit, such as that in jam or pie is not okay. Is that right?

    Reply

    • katescarlata

      Concentrated fruit such as dried fruit and jams are a bit tricky–as drying them concentrates the amount of fructose and/or other potential fodmaps. Small amounts of appropriate fruit such as dried cranberries are okay in a 1 Tablespoon or less portion from info I received from Monash recently. I have not seen any info on jams but would gather that a small amount (2 teaspoons) on a peanut butter and jelly sandwich would be okay but not globs of it. Of course, pay attention to other ingredients in a jam that would make it a no-no such as high fructose corn syrup or inulin/ chicory root extract or made from a fruit that is high in FODMAPs.

      Reply

  • Shadia

    Hi Kate,
    Thanks for sharing all of you knowledge and recipes. I suspect that I have issues with digesting FODMAPs and I was hoping you could recommend RDs in NYC or Westchester NY area.
    Thanks!

    Reply

  • Leslie

    Hi Kate. I feel like I’ve researched the low FODMAP diet to death, but yet I’m still confused. I understand that HFCS is not allowed, but I see differing information about corn syrup and corn syrup solids. I was hoping that the FODMAP diet booklet from Australia would clarify this for me but unfortunately it did not. I saw in an earlier post that corn syrup solids are not allowed, but if that’s the case then why is Udi’s white bread recommended when it has corn syrup solids right in the ingredients list? I also don’t understand why brown sugar is OK if molasses is not. I would greatly appreciate any clarification you can give me. I have found your website and blog extremely helpful. Thank you.

    Reply

    • katescarlata

      Hi Leslie,
      Unfortunately there are MANY grey areas with the low FODMAP diet–and that is because many food ingredients have not been tested so we rely on what info we can find in antiquated nutritional data bases. It’s frustrating for you and me…but it’s the nature of this diet until more food analysis is done. I allow corn syrup solids and corn syrup for now–but this could change as more corn syrups are tested. I have allowed brown sugar as Sue Shepherd allows it in her recipes and it appears to be well tolerated. Bottom line: Try your best to stick with whole foods that have been tested and food products that have minimal extraneous ingredients-at least for the first 2 weeks.

      Reply

  • Leslie

    Thank you, Kate. By the way I am a fellow RD with 25 years of experience and I am new to this diet both personally and professionally. My question now is, how likely is it that the foods that I have been avoiding (resulting in me feeling much, much better!) will need to be avoided for life? I have followed this diet since 10/2/12 and the foods that I have challenged thus far (milk and wheat) have both been poorly tolerated. Are most people able to reincorporate many of the foods initially avoided, or do most stay on the diet indefinitely? Thank you in advance for your help.

    Reply

  • katescarlata

    Hi Leslie,
    Tolerance to FODMAPs vary. From my experience working with many clients, most are able to tolerate some FODMAPs back into the diet. When challenging don’t go overboard, be sure to keep portions similar to what you might normally eat or even less, rather than try to push it.
    Milk and wheat are common issues…did you try sourdough white bread or a 1/2 Bay’s English muffins or a handful of pretzels?
    Many can tolerate the mannitol group–mushrooms or cauliflower.
    And glad you are feeling much better…that is awesome!! Let me know if you have any other questions. And you should come to one of Patsy Catsos and my FODMAP workshops in 2013…for dietitians-one in Bridgeport, CT and another in Laurel MD! Very fun and interactive.

    Reply

    • Leslie

      Thank you, Kate, and I will definitely attend your 2013 workshop in Bridgeport! If you already know the date I would love to know, otherwise I will watch for the information on your website. In the meantime, I will take it slow with the challenges and hope for the best! Happy Holidays!

      Reply

  • Rayna

    Hi, Kate, I’m a bit confused about the 3rd edition safe foods. For example, your list still includes almonds and excludes lentils and raspberries, although the new app moves almonds to the “unsafe” and lentils and raspberries to the “safe” list. Is this a regional/variety difference? Thanks.

    Reply

    • katescarlata

      Rayna–I believe it’s due to more recent food analysis and updates. The raspberries, are likely okay–I kept on my list as high fructose due to US data but it is likely antiquated and so will be moving raspberries to safe list with my new updates. Almonds are low FODMAP if you limit to 10 nuts–if you look into almonds on the app you will see 20 nuts is high FODMAP and 10 okay. It’s a portion thing. The lentil info and chick pea info are completely new to me–I am learning about the updates as you are too!

      Reply

  • Tom Pohlman

    My GI Dr. said to stay away from tomatoes in all forms. What are your recommendations?
    Is there a level of fructose that I should be looking to stay below in a serving of something?
    Thanks!

    Reply

    • katescarlata

      Tom-
      Unfortunately I can’t advise you on the tomatoes as your GI may have his own reasoning on that. Monash U allows tomatoes in small amounts. 4 cherry tomatoes for instance.
      Fructose is a bit tricky. The low FODMAP diet excludes foods with more fructose compared to glucose in the food. The cut off is 0.2 grams excess fructose. I actually note the ‘cut off’ amounts on my check list. But there also seems to be tolerable amount of fructose even when it’s not in excess of glucose in a food– that individuals can handle–and that hasn’t been studied in the IBS population that I know of– For this reason, I encourage limiting to one fruit per sitting.
      Make sense? It’s a bit of a tricky concept.

      Reply

  • Rebecca

    This is such a great resource–thank you. I am trying to find a good creamer that is low in FODMAPs. My favorite from previous experience is Silk Soy Creamer. The ingredients seem okay to me, but would love some feedback. The listed ingredients are: All Natural Soymilk (Filtered Water, Whole Soybeans), Palm Oil, All Natural Evaporated Cane Juice, Maltodextrin (from Corn), Soy Lecithin, Potassium Phosphate, Sodium Citrate, Tapioca Starch, Natural Flavors, Carrageenan.
    Would this be acceptable? I would like to add a couple tablespoons to my morning smoothies and maybe a tablespoon to coffee.
    Thank for the help!

    Reply

    • katescarlata

      Soy milk products made with whole soybeans would be a potential source of FODMAPs. So I would avoid this creamer while on the elimination phase of the diet. You could certainly try it as part of your challenge phase. Small amounts may be tolerated.

      Kate

      Reply

  • Brandi

    Would Sprite be ok to have on this diet? Also, I’m currently using coffeemate creamer which is gluten free and lactose free. Is this really ok to use? Could I use half & half?

    Can you explain why i can have hard cheese but not milk? I don’t understand this?

    Thanks for a great blog and your expertise.

    Reply

    • katescarlata

      Typically Sprite would have high fructose corn syrup so it is not allowed on the diet. I discourage the use of packaged creamers–too many unknown ingredients. Why not add lactose free milk to a cup of coffee? The low FODMAP diet is not a dairy free diet but rather one that is low in the milk sugar, lactose. Hard cheeses are created in a way that the lactose is separated out from the protein portion of the milk and as such most cheeses are low in lactose. Wetter cheeses such as ricotta and cottage would still contain a fair amount of lactose so would not be allowed on the low FODMAP diet.

      Reply

  • Meredith

    Thank you for such a thorough and helpful website and for being such a gracious resource! Are there any dietitians or nutritionists in Houston, TX that you recommend?

    Reply

  • Kristy Barnes

    Hi my daughter was just placed on teh fodmap diet. I was wondering if she could drink orange juice if it is 100% orange juice. Also what about chocolate and cookies and desserts. (She loves dessert)

    Reply

    • katescarlata

      Juices tend to be a source of excess fructose and polyols so as a general rule they should be avoided on the elimination phase. Not sure what you mean by flavored water? Crystal light has Sucralose–which is not good in general for gut health so I would avoid. Water, lactose free milk, smoothies made with acceptable fruits and limits. lactose free milk or rice milk or lactose free yogurt such as Green Valley–would be healthiest choices.

      Reply

  • Ruth Anne

    I have recently been enjoying PC Lactose free sour cream and cottage cheese! I was wondering, are soy di and mono-glycerides ok? Is carob bean gum?

    Thanks,

    ~ruth anne

    Reply

    • katescarlata

      Hi Ruth Anne,
      I believe the di and mono glycerides would be okay–glycerin and glycerol may be a potential issue and it is difficult to see how these products break down in the body…but I think (operative word) that they would be okay.
      The gums are not FODMAPs–again from what I understand–they are longer chain carbohydrates. Gums and pectins however can cause gas. So…my advice, see how you feel when you eat them… Package food in general is somewhat of a grey area…as not all of these food additives have been tested for FODMAP content. Whole foods –meats, acceptable produce and grains that have been tested should be the focus on the elimination phase -as much as possible.

      Reply

  • HeidiLynn

    Thank you so much for this information! I was recently diagnosed with Microscopic Colitis. The follow – up with my surgeon left me scratching my head. He prescribed Entocort which has helped a lot but after tapering I am starting to have effects show up again. Today was another followup but it was with a gasteroenterologist!!! I was ecstatic while visiting with him. He answered so many questions and gave me the information listed above. I will give this a try and hope my colon heals faster rather than slower. I need my life back.

    Reply

  • kaz

    Hi Kate, had an interesting encounter with a banana I thought worth sharing. I’m on a strict FODMAP diet and so I make sure I have only a small amount of safe fruit at any one time. I had 1/2 a ripe banana one day. The next day the remaining 1/2 banana had that REALLY ripe smell but I ate it anyway. Result – terrible gurgling tummy, pain, and 2hrs later a rush to the bathroom for a D attack and also painful urination (which is one of my symptoms the FODMAP diet has eradicated). Obviously the sugar in the over-ripe banana had morphed into enough fructose to make mer very sick. Sticking to firm bananas from now on!

    Reply
  • Pingback: Kicked up Kale! « Well Balanced. Food. Life. Travel.

    • Stephen Pickering

      I’m quite surprised to hear about kale. I typically do quite well with items on the low FODMAP/safe lists. But for me kale sets off terrible attacks of diarrhea.

      Reply

      • Rayna

        About the kale, I would agree that it is an IBS trigger because of the insoluble fiber. But trigger foods don’t necessary have to be high in FODMAPs. Fat can also be a trigger for IBS. (See Canadian research on “FOODMAPS”.) I do not tolerate raw kale at all, and I would eat small quantities only if very well cooked, which helps to break down the fiber. I do a lot better with cooked chard and spinach and raw baby spinach. Everybody’s different; go with what works for you.

      • katescarlata

        Thanks for chiming in Rayna, I agree—the low FODMAP diet can be quite helpful for many with IBS but tolerance to fat, fiber, and other food constituents will vary from one person to another. I have some clients that can not tolerate dairy foods at all. They are not allergic to milk and it has nothing to do with lactose content–I think it might have to do with the opiate like chemicals in dairy that slow the bowel down–not a good thing for some with IBS-C. And on the other hand, many individuals tolerate lactose free dairy and some can tolerate dairy in any shape or form. Bottom line, may close attention to YOUR body and do what works for you.

  • AnDM

    Hi,

    Which book is the best book I can buy for more information about FODMAPdiet?

    I am very intolerant for fructose and lactose and my doctor recommends me the diet.

    I live in Belgium.

    Greets

    Reply

    • katescarlata

      I like two books that are specific for the low FODMAP diet-my colleague Patsy Catsos has a very easy to follow low FODMAP diet book, IBS free at last–check it out at http://www.ibsfree.net I also love Sue Shepherd and Peter Gibson’s book called the Food Intolerance Management Plan–great recipes and review of the diet. My book, The Complete Idiot’s Guide to Eating Well with IBS is a basic overview of IBS with an introduction to FODMAPs included.

      Reply

      • AnDM

        Do you also recommand “The Monash University Low FODMAP Diet booklet”. Or is the book of Sue Shepherd a better one?
        Shipping costs almost as much as the book : (.

        Thanx for your answer about the rice syrup. I buy this on
        http://www.frusano.com/Syrups/rice-syrup/rice-syrup-300g::682:61.html .
        It has only a small amount of fructose, I think I gonna try this.

        By the way, thanks for sharing all the info. I have IBS and intolerances since 2007 and I didn’t know what to eat anymore without suffering every day.

      • katescarlata

        I like both the booklet and Sue Shepherd’s book,The Food Intolerance Management Plan. The Monash booklet has more up to date info on foods allowed but Sue’s book has fabulous recipes and additional info. Tough call–I like them both for difference reasons.

        The rice syrup looks low FODMAP to me. The fructose is low and there is more glucose than fructose which is key.

      • katescarlata

        NO…but some are VERY easily modified–see below. My book was written in 2009 and was published in 2010–the diet has changed quite a bit since then–and continues to evolve. Many of the recipes are modified in FODMAPs however. Of note, garlic/onion salt/powder was considered okay back when I wrote the book. But if you simply sub in sea salt, sliced scallions (green part only) or a drizzle of garlic infused oil–they are perfectly low FODMAP! For instance, The cheesy dill dip, black olive tapenade, bruschetta spread, Tomato Salsa, Kevin’s Mini Beef Kabobs, Heavenly Halibut, Patrick’s Famous Quick-Fix Salmon, Burgers to Beat the band, Grilled Pork Tenderloin, Alfredo Pasta with Shrimp and Spinach, Our favorite Tomato Basil Pasta, Roasted Vegetables to name a few…are all low FODMAP if you don’t add the garlic/onion powder/salt (how easy is that!).
        The other great news…is that I am working on a cookbook that will be ready to download in the next month! I am very excited about this project. Also, check my recipe page for current low FODMAP recipes to try. https://blog.katescarlata.com/fodmaps/

  • AnDM

    I see there is an app for Iphone. I have an androidphone and hope the app will be available soon. Thus the app contains the same info as the booklet?
    I ordered allready the other books. Hope they arrive soon.
    Is maltose a bad of a good sweetener?
    I underweight and the doctor proposed me to take Fantomalt (a supplement of glucose). I seem to have a lot of abdominal pains, is it possible it’s because of this supplement?

    Is Dextrose, like Dextro Energy, something low fodmap?

    Reply

    • katescarlata

      Is the supplement you are taking maltodextrin? Technically that should not pose a problem….but these manufactured products have some variables. For instance, in a study done by the Monash team looking at enteral formulas used in tube feedings–the ingredients on the label did not appear to contain FODMAPs but when they analyzed the products they did in fact have FODMAPs. Relying on some package items is okay–but this should not be a staple in the diet. REAL food first when possible to increase calories is what I like to encourage–less variables—I trust Mother Nature more than product manufacturers. How about simple maple syrup?

      Reply

  • Cathy Warren

    I am so thankful I have found your website. I have been studying it for a couple of hours. I am going in for a Fructose Malabsorption Breath Test at the end of February. One of my questions is… Should I be eating foods that contain FODMAPS to help the test be more accurate? I’m thinking about the Gluten test, and I know that in order for it to be more accurate, you have to be eating gluten containing foods prior to the test. I really don’t want to add the FODMAPS foods back in, but I will if it will make the test more accurate. Do you know of a reliable nutritionist that is up on the latest info. dealing with the FODMAPS diet in Georgia? I’m excited that we may have an answer to a lot of my health issues, but also a little nervous about taking so many foods out of my diet. I do not do well with meat, and have a very hard time digesting it. This will be a journey for sure. Thanks again for all you do <3

    Reply

    • katescarlata

      To the best of my knowledge, there is no need to add back fructose containing foods prior to testing. I don’t know of a dietitian in Georgia that is knowledgeable in FODMAPs. 🙁 It’s interesting you have difficulty digesting meat–is it the same for fish and lean chicken? Sometimes the higher fat meats are a challenge and may be due to issues digesting fat. Fat impacts IBS for various reasons. Fat stimulates the gut to move–which can be an issue for those with diarrhea. Also, some individuals have insufficient release of pancreatic enzymes so need to take supplements to break down the fat and I see numerous patients with fat malabsorption due to small intestinal bacterial overgrowth. (SIBO) Bacteria in the small intestinal can make your bile ineffective. Bile’s job is to help your body digest fats by making them into ‘digestible pieces.’ In SIBO, the bacteria make bile inactive. Bile is like ‘Dawn’ dishwashing liquid! Breaks down the fat into smaller units. Just some other things to think about! Not to confuse you–or overwhelm you–but rather educate.:)

      You ALL make my work have purpose and meaning. I know myself personally how difficult it is to live with digestive issues and no answers… Fortunately, I picked the right career many years ago that allowed me to find solutions sooner than later. I wish you success with the diet!

      Reply

      • Cathy

        WOW, thank you so much for taking the time to write me back in great detail. I wish you were in Georgia so we could sit down and talk 😉 You know more than my doctors do, and you’re willing to think outside of the box. Thank you!!
        Yes, I am definitely having a lot of things going on in my stomach and colon. I do have a really hard time digesting fats except coconut oil and grassfed butter. I seem to do o.k. with those. But fatty or fried foods seem to cause bloat and severe pain. I seem to do fine with fish and eggs, but it seems like when I eat chicken, even pasture raised chickens, my constipation gets worse, and I get a very strange thing going on with my feet. They hurt in a way I can’t really explain, maybe almost bruised or like they have gout (even though I don’t know what gout feels like). I have tried grass fed beef, bison, and I am about to experiment with deer. My constipation gets so much worse and I have stool that looks like ropes of undigested meats or something. Sorry if TMI, but maybe you have an idea of what it could be.
        I have no problems with diarrhea, but chronic constipation. I have to drink bags and bags of Smooth Move to be able to go. I have also tried the high quality brands of Enzymes with the Ox Bile and high levels of the enzymes that help with fat and protein, but they don’t seem to work. I have been taking them for a few years, and yes, I have tried other brands.
        I’m hoping that this Fructose test will give us some answers and maybe he will test me for some of the other things you have mentioned. Praying for answers. I don’t mind following a certain diet if I know I “need” to and that it will help me.
        Again, thank you so much!!
        Blessings,
        Cathy

      • katescarlata

        Cathy, I would really encourage you to be tested for small intestinal bacterial overgrowth. Be sure the test measures both hydrogen and methane gas. Constipation predominant IBSers tend to have more methane producing bacteria…methane makes the bowel sluggish. Treatment for SIBO is rifaximin–an antibiotic. Sometimes the docs will add neomycin for people that are constipation predominant. On a side note, I lived in Georgia for 2 1/2 years while I attended Emory U in Atlanta–I ended up transferring out when I decided I wanted to be a dietitian. Too bad I wasn’t still there.:) I certainly like the weather better than the cold of Boston!!
        The chicken reaction is interesting. You don’t have tingling sessions do you? Have you had your B12 level checked?

  • Martine-Aimee

    Thank you so much for this updated list! It’s nice to know we have the most up to date information. I was wondering, are condiments like mayonnaise, soy sauce and vinegar low on fodmap?

    Reply

    • katescarlata

      Mayo should be okay…but check ingredients to be sure-mostly eggs and oil–which don’t have FODMAPs. Soy sauce is low FODMAP–though it contains wheat it is in very small amounts– not enough to pose a prob. Most vinegars should be okay but Balsamic vinegar should be limited to 1 Tablespoon per sitting and I imagine apple cider vinegar as well….but I have not seen any data from Monash on apple cider vinegar.

      Reply

  • Leslie

    Hi Kate. I seem to be unable to tolerate oats, even though they are on all of the low FODMAP lists. I have tried them several times, always with the same results. Have you ever heard of this before? Thanks!

    Reply

    • katescarlata

      Yes, I have Leslie. Some individuals can’t tolerate oats. This could be for a number of reasons. Oats contain saponins which can increase intestinal permeability also known as leaky gut. Or, perhaps its a gluten issue as oats often contain gluten due to cross contamination in the fields or in the processing –Have you tried gluten free oats? Or perhaps due to lack of digestive enzymes that break apart starches in the intestine. FODMAPs is one piece of digestive health for IBS and an important one. But we are all a little different so may need additional dietary modifications.

      Reply

      • Cory

        Hi Kate,

        Could you say a little more about the digestive enzyme issue and how that plays a role in symptoms? How would someone know if this was a problem for them? What foods could be triggers: just starch, or anything? Thanks!

      • katescarlata

        Cory, in some individuals the enzyme–sucrase-isomaltase production is minimized and this can impact digestion–but is thought to be rare. I am not an expert in this (disclaimer!) but I do like to research anything to do with digestive health… To determine if production is low–this can be done with a small intestinal biopsy and I believe a breath test too can be used to evaluate this disorder.

  • Diane

    I’m very surprised that bananas are on the FODMAP friendly list since they contain inulin. Inulin, from everything I’ve read, is definitely on the do not eat list! I’ve been on the FODMAP plan for a couple of years now with pretty good success, however I still have bad days form time to time. I discovered bananas had inulin in them myself when I kept having trouble every time I had a banana. I couldn’t figure out why until I was doing a search one day on inulin on the web. I discovered from info on the web that inulin is in bananas. BINGO! It immediately got my attention! That’s why I shouldn’t be eating bananas! Why is it on the friendly list? Does anyone else have a problem with bananas?

    Staying on the FODMAP plan keeps me gas and bloating free, but I always have hard stools that are painful to pass and is accompanied with a yellowish, acrid mucus that seeps out at any time. I have been able to help the hard stools with taking Miralax regularly, but the mucus is something I always have to be prepared for by wearing light pads most of the time. What do you suppose that’s all about? Do you know of a Dietitian in the Bridgeport, CT area that could help me? I know you’re having something going on for dietitians on April 5th in Bridgeport, but not being a dietician I can’t go. Too bad! Would love to be there.

    Thank you for all the help you give to everyone. You are a blessing to many!

    Reply

    • katescarlata

      Diane, I would wonder about inflammatory bowel disease with your symptoms–so consider following up with your doctor.
      The Monash team have tested bananas and have allowed them on the diet. I know there is info online that suggests they may be a trigger or contain inulin but many of my clients tolerate them without an issue. After the Bridgeport workshop, there will be several RDs in the area that will be educated on the diet–so follow up with Patsy Catsos’ RD list on IBSfree.net when looking for a dietitian to work with. She will likely have RDs add their name to her registry.

      Reply

  • AnDM

    Do you know Kalisse Wood /Glycyrrhiza glabra? Is it fodmapfriendly? When I have gastritis, I feel much better when I “eat” them. It taste quiet sweet, so I doubt it’s fodmad friendly?

    I am so confused about all the sweeteners. Maple syrup is ok. My RD says to use aspartame, but I read lot’s of bad things about this (cancer,…).
    Table sugar can be used in very small amounts I suppose? What about cane sugar, icing sugar?

    In Belgium there is almost no knowledge about the fodmapdiet. The RD and doctors asked me for “testing” the diet.
    I am so happy with your blog, it helps me a lot!!! I want to start my own Dutch blog to help other people and to share our experiences.

    Reply

    • katescarlata

      I am not a fan of artificial sweeteners so to add a hint of sweetness try a drizzle of maple syrup or cane sugar. Icing sugar is fine too. And you should write a blog and help others in Belgium. I don’t know anything about Kalisse Wood/Glycyrrhiza glabra.

      Reply

    • katescarlata

      Passing mucus in the stool is not harmful in and of itself, but it could be a symptom of a disease or condition that may require treatment. It can be found in IBS but is also seen with infections and inflammatory bowel disease and should be evaluated by a doctor.

      Reply

  • Katie

    Hey! Great site.
    Do you have any ideas around the safety of taking echinacea, licorice or vitamin c? I’m finding when I get a cold and take anything with immune boosting ingredients, although being careful, I’m getting IBS symptoms. Mostly gas. Just wondering if it could be the amount of vitamin c tablets or something in the ease-a-cold (an australian natural medication based around echniacea)

    Kate

    Reply

    • katescarlata

      Hi Katie–It could be the Vitamin C which can contribute to diarrhea not sure about gas– if you want to send ingredients in the products you are using I can try to help decipher them. Not sure about echinacea.

      Reply

      • AnDM

        ECHINACEA contains inuline, so maybe not fodmapfriendlY?

        LICORICE contains
        Carbohydrates:
        SHORT : 2,5% glucose
        2,5 to 5 % sucrose
        COMPLEX: 20 to 30 % starch
        30% Cellulose
        1,5 % gum

        I found this info in the book ” large handbook medicinal plants” Author Dr. Geert Verhelst.

  • katescarlata

    Alexandra–I am not sure about turnip leaves–if I had to guess, I would think they would be low FODMAP and common cabbage is the smooth round green cabbage–not sure about the purple–yes, often used in coleslaw.

    Kate

    Reply

  • Lisa R.

    Hi Kate,
    I found organic canned lentils at Whole Foods, and the ingredients are only water, organic lentils and sea salt! The brand is Westbrae Natural. Lisa R.

    Reply

    • katescarlata

      AWESOME Lisa!! Since Monash has ‘okayed’ canned lentils on the low FODMAP diet –in 1/2 cup serving–this looks like a perfect brand!! I will check it out. Thanks for sharing with ALL of us!!

      Reply

  • AnDM

    I make my own bread with a mix of different flours.
    I use 1/4 buckwheat or rice flour and 3/4 spelt flour (100% spelt, wheat free). Is this ok, or do I have to try to make it without speltflour? When I only use buckwheat or rice flour my bread is flat.

    Is Teff ok to use?

    Reply

    • katescarlata

      Spelt has been tested at Monash and found to be low FODMAP–but spelt can be cross contaminated in the field so it may be that some spelt flours are better tolerated than others. I would give it a try in your bread. Most gluten free grains seem to be lower in FODMAPs so perhaps give teff a try. I have not seen any published data on teff so can’t tell you for certain if it is low in FODMAPs.

      Reply

  • AnDM

    Hi Kate,

    Do you know something about the results of the breath tests. I did the test for fructose in a hospital. My result was 137. The doctor says to limit my fruit intake, he didn’t talked about the FODMAP. Another doctor told me to follow the fodmap, but he couldn’t give me a dietician specializing in the diet. In Belgium they are just introducing the diet, which make it difficult for me.
    My dietician said I’d better do not eat fruit. I avoid fruit but I miss it a lot and I hope to introduce it again without lot’s of problems.
    Yesterday I ate carrots and I felt very bad. Lot’s of flatulance and convulsions. Is it possible that carrots contain to much fructose?

    Reply

  • Martine-Aimee

    I purchased the fodmap app and it has helped me greatly; I recommend it to everyone trying the fodmap diet, it will make your life a lot easier!
    However, I did not find any info on pectin. I live in Canada and the only lactose free yogourt I can find contains pectin; is that low or high fodmap??
    thanks!!!

    Reply

  • Rachel

    Hi Kate. All of your information on here has done wonders for me so far.

    I was wondering if you could tell me what you know about coffee that is infused with flavour.
    I usually just buy Moccona instant coffee but by mistake, picked up the caramel infused version. Would this be ok to have for the low FODMAP plan? I don’t want to set myself back to square one if I have it!

    Reply

    • katescarlata

      Rachel–Is there ingredients on the label of the coffee?–if it just a caramel flavor–I would think that should be okay. But check and report back if you are unclear about what is listed.

      Reply

  • Ellie

    Hi Kate,

    I am benefitting from the FODMAP elimination, where I am eliminating everything on the list for a month now, and after 6 weeks I am meant to challenge it. The Arizona University website recommends to challenge one at a time with:
    • Lactose: ½-1 cup milk
    • Fructose: ½ mango or 1-2 teaspoons honey
    • Fructans: 2 slices wheat bread, 1 garlic clove or 1 cup pasta
    • Galactans: ½ cup lentils or chickpeas
    • Sugar alcohols (polyols): Sorbitol, 2-4 dried apricots; Mannitol, ½ cup mushrooms

    As the challenge foods. Are these the best ones to use? And would I do it on an empty stomach in the morning, and only be eating rice the rest of the day and monitoring symptoms for three days right? Thing is I find milk extremely disgusting for one, I am not sure if I can manage it! Is there an alternative testing thing for lactose, or is that really best? And is it in fact easy to notice and monitor symptoms, or is it often very small mild reactions you get upon challenging it? Thankyou!

    Reply

    • katescarlata

      Ellie, Perhaps try 6-8 ounces of yogurt for the lactose challenge. When challenging foods, its best to trial them on your low FODMAP diet. No need to just eat rice. The challenge foods selected are key foods as they contain only that FODMAP (although beans have a combo of Fructans and GOS (galactans). ) Testing for fructose malabsorption would not be undertaken with an apple as it contains other FODMAPs such as sorbitol and it would be difficult to figure out which FODMAP group was an issue for you. As a reminder 🙂 the low FODMAP diet is best undertaken with the help of a knowledgable dietitian whenever possible.

      Reply

      • Ellie

        Hello, yes plain yoghurt then, I can do that!

        I would have a dietician if I were in the UK currently, but I am in Germany and also very poor. I have just challenged the Fructans with white bread and I am finding quite the reaction; is the best way to go ahead, to wait two weeks till symptoms are definitely back to normal, and then challenge the same food again? How many times should I challenge a problematic food product? I have been eating low fodmaps very strictly for 6 weeks, trying to keep it nutritional though. I had the bread late afternoon, and this morning I still have tummy rumblings, which seems to be as a definite thing to continue cutting out a while. Post challenging food groups, do I challenge individual foods, eg. onions, in the same way? Thanks for being my online resource! I don’t think FODMAPS is even a thing here yet, even if I could get a dietician..

      • katescarlata

        Ellie, Certainly let you body calm down and be symptom free for at least 3 days before undergoing another challenge. I have yet to have a client pass the onion challenge –but its worth a try. 1 TB of onion is a good portion to rechallenge with. I would hold off on the bread challenge for a while –a few months perhaps and then you could re-try it. You don’t want to keep aggravating your symptoms.

      • Ellie

        Also, in paying so much attention to my own body – am naturally keeping a diary of reactions during challenge phase – it has been snidely pointed out to me that I may in fact have more of a reaction if I am focusing so much on it, which is a sort of catch 22 situation as you need to note the reaction! So it is probably best to try challenge it a few times? I found I mainly got a lot of trapped gas for both ends and stabby stomach and some bloating. I am not sure if my body could simulate the gas in a sort of way of expecting a reaction?? Sorry this is so odd to ask!

      • Ellie

        Ok, and to clarify, TB is Tablespoon right? I think this challenge yesterday has made me realise how much the low fodmaps helps! I mean I noticed a big improvement, with a few occassional issues still (perhaps even normal gut feelings, who knows!) but I actually realised what it had been like pre-FODMAPs, and I am glad, as it will make me continue as strictly as I have been going! I was worried after inviting foods back in, that the difference would not be big enough for me to get back on the FODMAP wagon. Thank you for your support!

  • JudeNZ

    Kate, what a wonder you are. Have just read the whole blog this afternoon. I have no idea how you find the time to answers all these queries and so knowledgeably and graciously also!

    I am on Day 3 of the FODMAPs (elimination diet) and trusting this will be beneficial for me.

    Have read that with IBS flare ups, it is useful to eat less than more raw veges. Would that help reduction in pain levels?
    Thanks

    Reply

    • katescarlata

      Hi Jude- I think reducing raw veggies can be helpful for some people–but not all. From my experience, those with IBS-D tend to have more trouble with raw veggies–but again this is variable. I think the pain is often due to the distention from gas and trapping of gas and fluid due to the abnormal motility pattern of the IBS intestine….and the low FODMAP diet seems to really help with this. And thanks for your kind words…I do try my best to keep up with all the queries and answer to the best of my knowledge 🙂

      Reply

  • Bernadette

    Hi Kate,

    Where did you get in info about cabbage being safe? I’m quite excited about this, haven’t eaten it in 3 years!

    Bernadette

    Reply

    • katescarlata

      Bernadette, The Monash University app has common cabbage (the smooth green skin) as allowable at a 1 cup serving. Savoy Cabbage, however, should be limited to 1/2 cup per serving. YUP, yay for cabbage. AND, my clients that have tried it…tolerated it well!

      Reply

      • Bernadette

        Great, I haven’t been more excited than when they listed broccoli as suitable in small amounts (when I was diagnosed it was a nono). I wasn’t going to bother getting the app because I thought I was pretty up to date with the research but I think I will now 🙂

      • katescarlata

        Bernadette, the best part of the app is its always with me. Even though I live, breath and eat low FODMAP–sometimes I might forget a portion size or some of the red light foods. It’s so nice to have the app at my fingertips!

  • Beth

    Kate,
    Is swiss chard allowed on the low fodmap diet? And canned lentils are now allowed? Is there a limit on the amount of green beans, peas, pumpkin, sweet potato and butternut squash? Thanks!

    Reply

    • katescarlata

      Yes Swiss Chard is allowed-1 cup chopped/serving Yes, canned lentils are now allowed–1/3 cup limit. Green beans are low FODMAP–the Monash app says 10 beans. Peas are limited to <1/4 cup, sweet potato limit is 1/2 cup, butternut squash 1/4 cup. US pumpkin has not been tested. Hope that helps Beth. If you have an iPhone or iPad--I highly recommend the Monash University low FODMAP app.

      Reply

      • Jennifer

        If peas are OK in small quantities (1/4 cup), would a pea protein isolate probably be safe? (I think ‘Pulsin’ describe theirs as containing 0.1g carbohydrate, & 0.2g fibre per 10g serving). Many, many thanks, Kate, for this brilliant resource – your dedication & sheer generosity with your time & expertise, are truly remarkable! Jennifer.

      • katescarlata

        Jennifer–the jury is still out on pea protein. I have found my patients seem to tolerate small amounts found in Macro bars–so I imagine a little would be okay. The cut off amounts for most FODMAPs range from 0.15-0.3 grams per serving (depending on the FODMAP)–so if the amount you are consuming contains very little from carbs–I would imagine you would be good.

  • AnDM

    I want to buy some glutenfree bread but I found it hard to find a suitable one. I saw one that seems to be ok, except 1 ingredient I doubt about. It contains sweet lupine flour. Is this a problem? It was at the end of the list of ingredients.

    Reply

      • Leslie

        I have come to love Udi’s white bread as well, but I have three questions related to this bread: Why is the recommendation always for the white and not the whole grain? Is it the presence of dry molasses in the whole grain? Why does the bread not appear to be dated? (tough to know how long it’s been sitting in the back of the freezer at the grocery store). And any idea why the slices are so small?? Thanks!

      • katescarlata

        The molasses may be a source of excess fructose so that is why I don’t initially recommend the whole grain. BUT many of my clients have been able to incorporate the whole grain Udi’s so perhaps its not too big a dose. Not sure about the dating on the bread–I have not noticed this. I would contact Udi’s–and when and if you do, encourage them to stop changing their ingredients…another issue that has come up recently! ALWAYS re-check ingredients on manufactured goods!

  • Corina

    Hi! I have lived with IBS for 20 years. It is just a part of my life. I am uncomfortable at all times. But, most people don’t know because I smile and pretend I am not living with it. I am new to the low fod-map diet and I love cheese and chocolate. I have lots of questions, but can not find any information about laughing cow cheese. Is this allowed? Do I have to watch every item that has dairy in the ingredients, like protein powder? Thank you for this website. It is the best I have found online. I am determined to follow the diet and make positive changes to the way I feel. Thank you!

    Reply

    • katescarlata

      The low FODMAP diet is not a dairy free diet but rather low in Lactose. Laughing cow cheese should be okay from a lactose stand point–just don’t pick the ones with onion and garlic. Chocolate has not been officially tested for FODMAPs but I do allow my clients to have semi-sweet chocolate chips and they do not seem to have a problem.

      Reply

  • Diane

    I’ve been on the FODMAP and also gluten free diet for over a year now and also eat Udi’s bread. It’s the best gluten free bread that I’ve been able to find. I really like it! The whole grain is what I get and is the best for me, since there’s inulin in the other. I can’t tolerate inulin. I’d rather have whole grain anyway since it should be healthier for you.

    Reply

    • Corina

      I also buy the whole grain and not the white. I know it goes old, I did not eat the last loaf fast enough and it did get mold on it. The calories are low for 2 slices of bread and yes it is smaller. I load mine with veggies and toast it to use as bread crumbs on salads for that crunch that I love in a salad. It is very good with laughing cow cheese. Enjoy!

      Reply

    • Karen Zaorski

      I’m reading the ingredients list on the Udi’s White sandwich bread now…no mention of inulin on the label. I keep my loaf in the freezer. The slices pull apart easily when I want 1 or 2 of them for toast or a sandwich.

      Reply

  • Rayna

    I may be wrong, but I think the difference between the Udi’s white and whole grain breads is not that one has white rice flour and the other has whole grain rice flour. They both have brown rice flour, but the “whole grain” bread also has teff flour.

    Reply

  • Leslie

    Hi Kate. What are your thoughts about sorbitol-containing toothpastes? I am obviously not swallowing my toothpaste, but I am extremely sorbitol sensitive and wondered if I should be concerned about this. Thank you!

    Reply

  • Helena

    Hi Kate

    Thanks so much for the effort you put into this wonderful resource 🙂

    I don’t have a smartphone, so no apps for me, but I noticed that, for instance with tomatoes, the above pdf just lists them as OK, but you responded to another poster that Monash app only recommends them in very small quantites, such as 4 cherry tomatoes. However, I love veggies in generous quantities. Are there any that can be eaten in large quantities, or should even the ones on the safe list be limited?

    Thanks

    Helena

    Reply

    • katescarlata

      Helena-this is a GREAT question!! Unfortunately I can’t give you a definitive answer as much of the data on food analysis is not published yet. The app has foods put in portions but some of them are less than what technically should be the cut off for the food. For instance the app lists 4 baby spinach leaves as the cut off but then notes that likely more will be tolerated in the information listed about spinach. So…I think to make a general rule–I would not eat HUGE quantities of veggies as it would be easy to consume too many fructans/GOS. Kale and arugula have the largest serving size==1 cup– that I noticed so perhaps make a nice salad of either as a ‘filler uper’

      Reply

      • Helena

        Thanks for the reply, Kate. I guess I just need to experiment with types/ amounts as cutting down on veggies is kind of ‘against my religion’ 😉

  • Stephen

    I’m with Helena. I was raised by a gardener, with fresh vegetables available all summer long. I was one of those odd kids who always loved broccoli, asparagus, Brussels sprouts, salads, you name it. Some days I crave a plateful of SOMETHING fresh.

    Reply

  • Rayna

    I know how you feel. Summer and the farmers’ market are depressing to me now. I often think my diet includes less “healthful” foods now just to keep my gut from making me crazy. In the midst of summer, sometimes I will just go ahead and eat something like a really fragrant piece of fruit to remind me that the few minutes of enjoyment are not worth the two days of suffering. Other times I can eat a small amount of something and avoid all other moderate to high FODMAP foods that day and get away with it.

    Reply

  • katescarlata

    A farmer’s market still has so many yummy and healthy low FODMAP foods. Some foods need to be kept at smaller portions but many can be enjoyed….think zucchini, tomato, summer squash, eggplant, blueberries, strawberries, salad greens, fresh herbs, kale–I like to think of what I CAN enjoy without pain rather than what troubles my gut!

    Reply

  • AnDM

    I can’t tolerate rice drink, even the unsweetened ones cuases a lot of bloating and abdominal pain. Almond milk gives less problems (% of carbohydrates is much lower then rice milk)

    I found a new product in the supermarket :
    Brand: Ecomil – Quinoa Milk powder instant drink.
    http://www.naturalhealthorganics.com.au/Ecomil-Quinoa-Milk-Powder-Drink-400g-pr-3107.html
    It contains: quinoa, almond oil and corn maltodextrine. Do you think this could be a good substitute for rice milk?

    Reply

    • katescarlata

      Not sure if Ecomil quinoa milk would be okay. I haven’t seen any official data on quinoa milk. Are you trying rice milk or is it another product. Plain rice milk should not pose a problem from a FODMAP standpoint. Perhaps something else is triggering your symptoms?

      Reply

  • AnDM

    I tried it allready several times, and each time I had pain and bloating. I ate it with foods listed on the elimination diet phase from Patsy Catsos (non bold food only, so I suppose safe foods), I took only 1/2 cup.

    The ingredients of the rice milk are :
    water, rice 11%, vegetable oil (sunflower), emulsifier (E322 = lecithin) and sea salt.
    Total carbohydrates 10,8 gram / 100 ml, of which 4,4 gram/100 ml sugar.

    Could possibly the lecithin trigger me?
    Or could the amount of total Carbohydrates be too much for me?

    Reply

    • katescarlata

      Not sure–lecithin would not be a FODMAP issue. And I don’t think it would be a total carb issue but certainly some individuals lack enzymes to break down carbs–sucrase isomaltase deficiency.

      Reply

  • JudeNZ

    Hi. have done more than 3 weeks on the elimination diet and am doing it SO strictly. The most pain free days were 5 in a row. I still have so many painful days/bloating etc and am wondering if I just need to persevere with the diet. Or are there other foods not on FODMAP that also need to be eliminated?

    WOuld appreciate your thoughts, Kate.

    Reply

  • JudeNZ

    Thanks for quick response – unsure what is SIBO – colonosocpy showed irritational of bowel so not sure what other tests I sh ask for.

    Reply

    • katescarlata

      Mary, You can take probiotics while on the low FODMAP diet but its not really recommended to start both probiotics and the diet at the same time as you would not know if the diet or the probiotics were helping you. So try to keep to one change at a time. Also, choosing the right probiotic without FODMAP ingredients might be helpful as well. FOS or inulin are often added to probiotics as a source of pre-biotics but they are sources of fructans (FODMAPs) so choose probiotics without those added.

      Reply

  • Anja

    Hi ,

    I’ve just started the diet, so I am having a bit of a hard time putting a dish together that pleases my tastebuds. Are sundried tomatoes fine by any chance ?
    I know tomatoes are, but tomatoe paste isn’t and dried fruit aren`t , so I`m a bit unsure what category sundried tomatoes would be in ?

    Thanks from France – Land where nearly noone has heard about Fodmaps yet !

    Reply

    • katescarlata

      Well good news Anja my new cookbook–downloadable– it up on my website for purchase–perhaps you will find some fun recipes! Here is the link to the cookbook! http://www.katescarlata.com/fodmap.htm Very small amounts of sun dried tomatoes are okay–1 Tablespoon to be exact! Otherwise more than that can be a source of excess fructose. And glad you found me in France—Paris is one of my favorite places in the world!

      Reply

  • Cidalia

    Many other IBS-related sites say that coconut and coconut milk are NOT IBS-friendly. Some IBS sufferers seem to have more gas and diarrhea when consuming coconut milk.

    Reply

    • katescarlata

      Cidalla, Old data online has coconut milk as a source of excess fructose-but that has been proven to be false. Certainly full fat coconut milk can be tricky as fat can stimulate intestinal motility.

      Reply

  • Linda

    i started the fodmap diet and my main symptom is gas no stomach pain some days are better than others.peppermint I’ve been told is okay what about fennel tea? do i have to go gluten free or wheat free? i’m a little confused?

    Reply

    • katescarlata

      Hi Linda, the low FODMAP diet is mostly wheat free–it is not a gluten free diet per se. FODMAPs are carbohydrates and gluten is protein. But there is some overlap as both diets modify wheat, barley and rye. Fennel tea should be fine as fennel leaves and fennel bulb are both low FODMAP. Check for other ingredients in the tea to be sure.

      Reply

  • Linda

    thanks for clearing this up would french bread be allowed? i”ve read that it should be. another ? is karo syrup a low fodmap? i know high fructose corn syrup is not allowed arent they the same? what about karo syrup solids?

    Reply

    • katescarlata

      Hi Linda, French bread would be a source of wheat and not allowed on the elimination phase. Corn syrup and corn syrup solids should be low FODMAP–however, I would love to have some of these syrups tested as I do wonder if some brands may have some FODMAPs. But for now, I do allow them with my clients.

      Reply

  • Kris

    Hi,
    I really love this site! It has so much information. Thanks, Kate.

    I am looking for interesting things to drink on the elimination diet. Are there any sodas I can drink from Whole Foods?

    Thanks a lot!

    Reply

    • katescarlata

      Kris–I recommend sticking with water or seltzer (if you can stand the bubbles.) You could add plain cranberry juice–made without high fructose corn syrup–a splash (1/3 cup) with a lime wedge to add some flavor. Soda made with real sugar could be too much of a fructose load so I don’t encourage it. And I am not a fan of fake sugars. Gatorade has a G series Perform 02 thirst quencher made with sugar and dextrose that should be well tolerated–perhaps in a 6 ounce portion.

      Reply

  • Rayna

    I do okay with Kool-Aid made with half cup sugar and half teaspoon pure stevia extract (powder form) (not Truvia with those -tol sweeteners added). I store it in the frig this way. To drink, I water it down to 50%. The lemonade flavor is too acidic for me. Grape and watermelon kiwi (artificially flavored watermelon, plus this flavor has no food coloring) are my favorites.

    Reply

  • Rayna

    Also, I forgot to mention Celestial Seasonings Green Tea Decaf Mint and Tension Tamer make super iced teas. The Tension Tamer is really refreshing but bothers me if I have more than one glass, probably due to the chamomile. (All chamomile tea makes me queasy, but I have pretty bad seasonal allergies.) Hope this helps!

    Reply

  • Claire

    Hello. I have severe IBS and have followed many diets without results. How long should I follow the FODMAP diet if I don’t see results? In other words, how long does it take for this diet to show results?

    Reply

    • Claire

      One reason I’m asking is that I once did a 17-day cleanse of just hot water mixed with lemon juice, maple syrup, and cayenne. So I guess I wasn’t consuming any FODMAPs, and I was still experiencing IBS.

      Reply

      • katescarlata

        It sounds to me Claire that the low FODMAP might not offer relief if you did a 17 day cleanse with low FODMAP ingredients and still did not feel well….however, I do wonder how anyone could exist off maple syrup and lemon juice. I hope you work closely with your doctor and dietitian to find help for your ongoing IBS.

  • Rayna

    Spicy foods make my IBS flare as well as moderate to large quantities of fat and insoluble fiber, caffeine, carbonation, and acidic foods like coffee. Some people also have problems with strong peppermints. The primary differences I notice with the low-FODMAP diet are less gas and relief from nausea and bloating. Other triggers have more influence on the bathroom issues for me. I would recommend still giving the low-FODMAP diet a try for at least 3-4 weeks, and see whether specific symptoms improve. Just be aware you may have additional triggers, in which case your diet will need fine-tuning.

    Reply

    • Ellie

      Totally agree with Rayna, I have the same benefits and have really noticed the difference after my very lax week post challenging wheat and dairy, where I then ate lots because I had challenged it and just was greedy; I definitely should not have wheat.

      And in any case, only having lemon juice and maple syrup in your stomach will just make your stomach stressed in any case, ibs or not. I have also heard (and sort of found), small regular meals are beneficial for ibs. Overeating or skipping meals infuriates the stomach in any case.

      Reply

  • Paul

    Hi Kate,
    Thanks very much for your help.
    I used to have IBS-D almost exclusively for many years, including foggy brain etc. Since following Low Fodmap for the last couple of years foggy-brain, tirdness has improved alot but IBS-C has replaced it!
    My question is about fibre, is it good or bad?
    Things seemed to have gotten worse with constipation rather than better after increasing fibre intake (mainly with oats).
    Main question being: Is more soluable fibre generally a friend or enemy of IBS-C?

    Reply

    • katescarlata

      Paul, So glad that many of your IBS-D symptoms along with tiredness and foggy brain have gone away. It is not uncommon in my experience for constipation to occur on the low FODMAP diet if you are not careful to add in enough low FODMAP fiber sources. To me, its not so much an issue of soluble vs. insoluble fiber but trying to find low FODMAP sources to meet your needs. Oats have fructans and GOS (FODMAPs) in servings >1/2 cup cooked. So if you up the amount too much it may trigger your symptoms. Perhaps try rice bran, oat bran, chia seeds to meet your fiber goals. Chia seeds have 5 grams of fiber per tablespoon are low FODMAP AND seem to be tolerated by many if not all of my clients. I have provided a link to a fiber info on my blog to help you a bit…but as always, I recommend working with a health professional when changing your diet. https://blog.katescarlata.com/fodmaps-basics/fiber-without-fodmaps/

      Reply

    • katescarlata

      Beverley..I am not that familiar with nutlex products…the plain product seems okay just oils primarily listed in the ingredients but not sure about the pulse variety which contains soy.

      Reply

  • Linda

    hi found a bottle of onion juice and garlic juice would that be allowed on the fodmaps diet? I’m struggling at what to replace onions and garlic with.

    Reply

    • katescarlata

      No onion juice or garlic juice would not be good options on the low FODMAP diet. Perhaps try chives or green part is spring onion for onion flavor and for garlic- sauté garlic in olive oil remove garlic and flavor foods with the infused garlic oil.

      Reply

  • Kim

    Hi Kate,

    What are your thoughts on different types of corn (e.g. popcorn, corn tortilla chips, polenta, corn pasta)? FODMAP friendly or no? I’m sure they probably haven’t been researched much, but I’m just curious to hear your opinion.

    Thanks!

    Kim

    Reply

    • katescarlata

      Hi Kim, different corn products yield different amount of FODMAPs. 1/2 cob of corn okay so I would assume a typical popcorn serving should be okay too. Corn tortillas have not been tested. I would imagine these might be restricted in large amounts–but more to come on that. Corn flours have been tested and are low FODMAP so I am thinking that corn pasta should be low FODMAP too.

      Reply

  • Cassidy

    Hi !
    Im a HUGE Starbucks fan and as I’m sure you know, they only offer regular cow and soy milk. I’m not willing to give up my Starbucks, but since soy and milk are both on the list of things to avoid.. which one is better and will cause less symptoms? Thanks! 🙂

    Reply

    • katescarlata

      Oh Cassidy, I am a big Starbucks fan too! 🙂 I would say, use a splash of whole milk vs. the soy (which seems to be a bigger trigger for many of my clients)–OR better yet bring some lactose free milk in the car with you and use it instead!

      Reply

  • Rayna

    You might try a Lactaid Fast Act for the milk. It is the only lactase enzyme supplement I’ve found without added polyols.

    Reply

    • katescarlata

      Good point Rayna–in a pinch the lactaid fast act pills are a good low FOdMAP source of the enzyme lactase. Typically during the elimination phase I recommend avoiding high lactose containing foods as possible and then after the elimination phase perhaps try the enzyme pills–just to try to do the diet as cleanly as possible. But when you don’t have an option and milk is on the menu–it’s a great plan to try the lactaid fast act enzymes.

      Reply

  • andrea

    hi Kate I live in United Kingdom, firstly I want to tell you the fod map diet is amazing! it has saved me from major bowel surgery.Thank you so much! I’ve been so ill for the past three years. Doctors thought I had a prolapse and I was facing a permanent ileostomy and it was just wind! I have a bowel condition its called an ileo anal pouch I have no colon just small intestine,the pouch is my small intestine turned inside out I go to the toilet normally, just a lot, I just want to ask you is vsl#3 a probotic that my doctor prescribes me for pouchitus (a nasty inflamtion in the pouch that can occur from time to time)fod map friendly? also can you recommend a daily probiotic that is fod map friendly please? thankyou

    Reply

    • katescarlata

      VSL# 3 is FODMAP friendly. I am not sure a daily probiotic is necessary for everyone. But when choosing a probiotic you might want to select one without prebiotics which are FODMAPs such as inulin or FOS.

      Reply

  • Deborah Jackson

    Hi Kate,
    I have a question about wheat and gluten free. If a person is following a low fodmaps diet, and they have issues with wheat (fructans) do they necessarily need to avoid gluten in all food products. I thought gluten only needed to be avoided for people with celiac. My son has had the blood test for celiac and that came back negative, but he does have the Big D from whole wheat or whole grain breads. I even bought some gluten free wheat bread, and he still had problems with it, so I know it’s not the gluten per say, but probably the fructan (fructose). Thus, I’m just double checking because alot of the foods you list as fodmop friendly say gluten free. Can you educate me a little on this subject matter please? Thanks you, as I have 2 children with GI issues and all your information is helping more than you will ever know!!

    Reply

    • katescarlata

      The low FODMAP diet is not a gluten free diet–but there is some overlap btw the diets as wheat, barley and rye are the sources of gluten in the diet and also contain FODMAPs-particularly fructans. Gluten is a protein and the low FODMAP diet focuses on carbohydrates, particularly small sugars and fibers. Small amounts of wheat can be included in the low FODMAP diet such as that found in soy sauce for instance while on a gluten free diet absolutely no wheat, barley and rye is allowed. Hope this helps.

      Reply

      • Deborah

        Thanks Kate for the reply. While I have you on the line, do you have any recommendations for a line of chewable vitamins for kids that don’t have sugar alcohols and other fodmops. Then, the ones I find that are on the healthier side, tend to be made from a variety of fruit juices. Maybe I’m going overboard, and don’t need to be too concerned with this, since they only get 2 gummies a day, but wanted to get your professional advise. Oh, and what about liquid meds like IBprofen. HFCS is the first or second ingredient listed. Pharmacists have no clue and there is only one dietician in our state who is fodmap trained and this is at an adult clinic that doesn’t see kids. Ugghghh.

      • katescarlata

        Deborah, Choose gummy multivitamins made primarily with glucose syrup. CVS and Trader Joe have varieties. The kids vitamins often do have some carrot and blueberry juice but I do allow and they seem to be tolerated. I would avoid the liquid advil/ibruprofen that have the sorbitol.

  • Cassidy

    thanks for the help on my last question! 🙂
    i have another one actually!
    IBS causes both constipation and diarrhea depending on the person, correct?
    does that mean some foods on the low fodmap diet make you go while others don’t? or do the foods affect both constipation and diarrhea depending on the patient? if that makes sense..
    thank you!

    Reply

    • katescarlata

      Cassidy-how foods contribute to diarrhea vs. constipation is likely multifactorial…. food that is not adequately absorbed in the small intestine travels to the large intestine and is then fermented by bacteria –different bacteria produce different types of gas when they ferment food. Methane gas is associated with slowing down the bowel and more common in IBS-C while hydrogen gas seems to speed up the gut and is linked more with IBS-D. The longer the chain of carbohydrates found in the FODMAP the more water is drawn into the bowel but this does not necessarily mean you would definitely get diarrhea from the longer chain FODMAPs–it really depends on how fast your intestine moves, the type of bacteria you have in your intestine and probably many other factors. (all FODMAPs are small chain carbohydrates but the longer ones would be fructans and GOS and the smallest is fructose, a one ‘chain’ sugar.) Sorry for the science-talk!

      Reply

  • Diane

    Hi, For people with CFS (Chronic Fatigue Syn), Dr. Teitelbaum highly recommends taking D-Ribose throughout the day. I didn’t see this sugar or D-Mannose on the list. What do you think?

    Also, I love to eat raisins with nuts. Are a few allowed?

    Thanks for all of your research.

    Diane

    Reply

    • katescarlata

      Hi Diane, I don’t think these sugars would be a FODMAP issue. Honestly, I am not familiar with them as supplements. Raisins are not allowed on the elimination phase of the diet. Even though grapes are allowed on the low FODMAP diet–it seems when drying the grapes to create raisins the fructan content goes up!

      Reply

  • Gary Hillerson

    A number of gluten-free breads at a local market look good except for one ingredient that I’m not sure about: glucone delta lactone (GDL). I suspect this may not be okay on low FODMAP elimination phase.

    Do you have any info/suggestions regarding GDL?

    Thanks in advance,
    gary

    Reply

    • katescarlata

      Hey Gary, Funny you should bring up GDL as I was just speaking to a colleague about its presence in bread products here in the US. It drives me a bit crazy that we rely on these types of ingredients instead of simply using real food. If I had to guess, I don’t think GDL would be a FODMAP. Here is a paper by the USDA with its description. Hope that helps.
      http://www.ams.usda.gov/AMSv1.0/getfile?dDocName=STELPRDC5067074

      One of my biggest pet peeves about the US food supply is our commercial bread…of course, there are so many things about our food that trouble me…but that’s a story for another day! I truly get frustrated walking through the bread aisle at a conventional grocery store. I end up getting bakery made bread–sourdough varieties with recognizable ingredients- which I thankfully can tolerate. I haven’t explored making GF bread on my own, but King Arthur flour site has some GF recipes to try.

      Reply

      • Gary Hillerson

        Thanks for that, Kate. I agree with your pet peeve: out here (Santa Cruz area), we have tons of gluten-free products available, many breads and related things, but almost all of them have inulin or agave in them, and then most of the remaining few have GDL. I must say that brown rice tortillas have become my go-to store-bought “sandwich wrapper,” though i’d sure like some variety 🙂

        I’m also now seeing Teff flour, which is supposedly gluten-free, but I don’t know if it’s low fodmap.

    • katescarlata

      From the research I have read, both ripe and firm bananas should be okay…The carbohydrates do change (fructose and glucose increase with ripening) but both states of ripeness do not have EXCESS fructose which is key.

      Reply

  • Deborah

    Hi Kate,
    It is nice to hear your frustration as well with all the “extra” foreign ingredients put into bread and baked items as a whole. Even in the bakery at traditional grocery stores, a cake, muffin, ect there are like 20 ingredients added to them. What ever happened to flour, eggs, oil, table sugar, vanilla, baking soda and or baking powder and salt. That’s all that should be in the base ingredients for the majority of these items. Thus, just better off making these items at home if you want to “treat” yourself.

    Reply

  • Louis

    Thanks for this outstanding post! I’ve seen many blogs about FODMAPs. Yours stands out because of how clearly well-informed and familiar with the data you are!

    Reply
  • Pingback: The FODMAP Diet for IBS; Gluten Free, too | Gluten Free Skinny

  • Emma

    Hey Kate,
    Wow your blog is just great! Thanks so much 😀
    I have been suffering from IBS-C for 2 years following a bout of malaria. I often have bad flare-ups where I just don’t go for 3 weeks, and I am constantly bloated.. . I look 6 months pregnant! I am slim so it really stands out.
    Anyway, I think this will diet will really help and
    I started last week. Unfortunately I gave in to a choc ice and have felt terrible for days.

    I have a questions about oats (porridge). I have porridge for breakfast every morning and I thought this was fine. Not gluten free, just your plain supermarket oats. I read further up that >1/2 cup cooked oats is too much. Does this mean that my 40g serving (approx 1/4 cup dry before cooked with water) is too much?
    Also I am confused about golden syrup. I normally have 1 tea spoon on my porridge. Is this ok?
    Also looking for an alternative to milk and a little confused about almond milk. How much of a serving would be ok?
    Thanks so much
    Emma

    Reply

    • katescarlata

      Hey Emma–Glad you stopped by. 1/4 cup dry oats is okay but no more than that as then you venture into ‘too much FODMAP’ category. Golden syrup is okay–small amounts of course-a teaspoon or two. Almond milk is officially being tested now…so the not sure if it’s okay. More to come on that! Be sure with IBS-C that you get plenty of fiber and fluids (water primarily).

      Reply

      • Emma

        Hi Kate,
        Thanks for the immediate response! That will really help with shopping tomorrow (a now highly stressful task). I only have a bit of milk on top of porridge – could this be ok? If not then I will get another alternative.
        If it’s ok,I have a question about spelt bread. When I first found that I was so excited about baking some bread – I can get wholemeal spelt flour no problem. I am now confused whether this is ok. Would two slices of homemade spelt bread (http://www.dovesfarm.co.uk/recipes/spelt-bread/) be ok or not?
        Thanks so much. I am going it alone as it will be 2 months before I can get help from a dietitian. I know that’s not great but tired of feeling so bad 🙁 I’m 27 and should be in the prime of life but instead can’t do anything
        Emma

      • katescarlata

        Hi Emma-
        I would suggest you try coconut milk or lactose free milk for now and avoid the almond milk to be sure you are not getting FODMAPs. The spelt bread should be okay to try. Purchase 100% spelt flour. Growing conditions do impact spelt FODMAP content so the Monash team will be testing spelt breads from various countries to verify that all are low FODMAP not just the Australian spelt breads. But this project will take some time and I have had clients try US spelt bread without issue. Feel better. I hope the diet makes a difference for you!

      • Naomi Slater

        Hi Kate,

        Quick question in terms of oat quantities – how much is 1/4 cup of oats in weight? I have a full cup everyday..but I wonder if my cup is a small cup and so may be a 1/4 or a 1/2 cup to others.

        Any info on this would be great. Thank you very much

  • Emma

    Hi Kate,
    Thanks so much for the help, I will do all of that.
    I am sorry, I have thought of one more question that I think you can help with. I am not sure if my morning breakfast is causing a problem or if it is because I have bad C at the moment and so getting full is really the problem. My tummy is quite gurgly in the morning after breakfast. I am wondering if I am having a cumulative effect of FODMAPS? Perhaps you could tell me. I have:
    – 40g oats cooked in water
    – sprinkled with 1 handful cornflakes
    – sprinkled with 1 round tea spoon flax seeds
    – 1 tea spoon golden syrup
    – 1 square dark chocolate
    washed down with a glass of water and a cup of herbal tea/cocoa (just 1 tsp cocoa with hot water, nothing else). Oh I miss coffee so much and not sure about it! Maybe it would help me go?

    Sorry to ask so many questions, I just have no access to help at the mo but really want to try this.
    Thanks 🙂
    Emma

    Reply

    • katescarlata

      NO worrries Emma. I don’t think that breakfast should be too much of a problem–seems fairly low FODMAP. Sometimes a cup of coffee can get the intestine moving a bit in the morning –especially combined with light exercise.

      Reply

    • Lucy

      Emma-
      Just wanted to give my input that for whatever reason, flaxseed wreaks HAVOC on my stomach. Try the oatmeal without them and see if that helps.

      Reply

  • katherine olson

    Hi Kate,
    Thanks for all the information. The conflicting info regarding high low FODMAPs is confusing for a newbie!

    Do all fruits and veggies need to be eaten in limited amounts? Can you eat multiple servings of veggies in one sitting or is that too much FODMAP?

    Also, which yogurts are ok other than lactose free?

    Thanks!

    Reply

    • katescarlata

      Portion sizes vary for fruit and veggie FODMAP cut offs. The Monash low FODMAP diet app is useful in this way–download it if you can. But if you can’t get the app, would suggest 1/2 cup fruit -low FODMAP choices or 1 medium orange, banana per meal–this if very rough estimate. Veggies are very variable–just try not to go overboard and ‘balance your plate’ with protein-lean meats, chicken, fish or tofu, healthy fats, fruits and veggies.

      Reply

  • Nicole

    Hi Kate, I wondered if you could give me any advice on soy products. I live in the UK and I saw on your site that Alpro soya milk products are suitable on the FODMAPs elimination diet – do you know if this is still the case? I also like Cheezly, which is a dairy-free cheese with the following ingredients: Water, potato starch, non-hydrogenated vegetable fats & oils, soya protein, yeast extract, thickener: carrageenan, salt, natural flavouring, calcium phosphate, acidity regulator: sodium citrate, natural colour: carotene. Do you think soy protein is suitable for re elimination diet? Many thanks for your help.

    Reply

    • Nicole

      Hi Kate, do you know if you will be able to give me any advice on my question above please? If not, don’t worry!

      Also, coconut flour: now that coconut products are allowed, is coconut flour OK? I noticed earlier you mentioned that it could be high in FODMAPs and wondered if this had changed now.

      Thanks for taking the time to look at my queries.

      Reply

    • katescarlata

      I believe that is still the case on Alpro soya milk–the key is that the ingredients read, soy protein NOT whole soy bean. The Cheezly seems that it would be lower in GOS as well as the ingredients refer to soy protein NOT the whole soy bean. As for your question below, I am not sure about coconut flour –I have not seen any data on it. It is SO high in fiber so I am concerned it might be a FODMAP issue.

      Reply

  • Ann

    Hi Kate,

    I noticed further up in the comments that the serving size of oatmeal to remain low FODMAPs is 1/4 cup (dry). I usually have 1/2 cup (dry) serving for breakfast mixed with rice milk and water, so to minimise FODMAP overload, would my breakfast still be considered low in FODMAPs if I mixed it with another grain, like 1/4 cup dry serving of buckwheat flakes, or even 1/4 cup of dry serving oat bran or rice bran? Would mixing oats with oat bran be OK?

    Many thanks for your advice!

    Reply

    • katescarlata

      I would try to keep the other grains very low in FODMAPs perhaps a brown rice flake and you might be okay to add a tablespoon or 2 of oat bran as well but like oats, oat bran also has fructans and GOS. Much of the data on grains remains unpublished so requires some well educated quesses. With that, I think that the cream of buckwheat might work as well.

      Reply

  • Laura S

    I have done Low FODMAP for a week now…and I am NOT using any dairy at this time. If I do..it’s lactose free only…right?
    And am the only that seems to have trouble will AL FRUIT? The belching and abdomen pain and bloating happen within 2hrs….

    Reply

    • katescarlata

      Laura- have you been tested for small intestinal bacterial overgrowth. I am suspicious that your symptoms reflect this may be an issue for you. Low lactose cheeses are allowed too- don’t have to be completely lactose FREE but low- 2-4 g max per serving.

      Reply

    • Leslie

      Hi Laura. You are not alone. I have yet to find a fruit that I truly tolerate, despite being low FODMAP (such as grapes and pineapple). Vegetables are not great either but seem to be a little better than fruit. I haven’t given up trying yet and I am focusing on making sure that I am not eating any other hidden FODMAPS near the time that I am eating fruit to be sure that my reaction is truly to the fruit and not to something else.

      Reply

  • dkaj

    If you are eating the fruit separately, try to eat it with something else that is not as harsh on your stomach and will lower the fructose level. Possibly some protein. I cannot do raw pineapple, I will get horrible bloating, but funny thing is, if it is cooked into something, I’m ok with it. Also, check and see if you are eating fruits out of a can, make sure they only adding water to it, and not any additional sugars or sugar alcohols, juice concentrates. Juice is a concentrated form is always going to be higher in sugar than the actual fruit itself. Thus, drain all juice off and even rinse with tap water before eating. Hope some of these tips may help

    Reply

  • Nikki

    Hi Kate,

    Thanks for the really informative website – and generously answering your readers’ questions!

    Further up the comments (January 29), you said that there are opiate like chemicals in dairy that slow the bowel down. Could you please provide the details of some references that I could read to learn more about this? (Journal articles are fine – I am able to access these.)

    Also, in the Cracking Myths article you posted in another section of this site, in Myth 6, a dietitian is quoted as saying that when you can identify the immunological triggers, restriction of FODMAPs proves unnecessary. Are you able to explain more about this?

    Thank you!

    Reply

    • katescarlata

      Hi Nikki: Glad you stopped by my blog. The opiate like chemicals are bioactive peptides derived from dairy foods. This is area of needed research (I think) and my comments in regard to this topic are more out of curiosity–could these peptides impact bowel function? Since you have access to journal articles, you may want to do further exploration. I love delving into the research and try to connect the dots for my clients. Wish I had a bit more time to do this!
      Here is one article to check out: http://www.ncbi.nlm.nih.gov/pubmed/22139569
      The cracking myths article-was a quote by a dietitian that does LEAP testing–if I recall correctly?! Here is a website that may help you: http://www.nowleap.com/index.html This is not my area of expertise so I would encourage you to reach out the author of that quote.

      Reply

  • Stephanie

    Hi Kate, I’m actually scheduled to see an RD who does the LEAP testing. Have you heard much about it or know anyone who has had some success?
    Also, regarding the dairy comment, I can share from personal experience that any dairy puts a complete stop on my bowel movements. This seems to be the opposite for most so I always thought it was just me! Thanks for the article link.

    Reply

  • nadine

    i wanted to ask about the reintroduction phase cz i feel it’s a bit hard.. do i introduce each category weekly? do i have to take a rest between each reintroduction category? thanks a lot

    Reply

  • Annika

    Hi, and thanks for your incredibly helpful site!
    I’ve diagnosed with IBS for about ten years now, and mostly kept it in check by avoiding high fibre content and beans/cabbages/peas and the like, interspersed with medication to stop/prevent diarrhea.
    However, I’ve also been using fennel tea to avoid “cholic”, i.e. painful bloating and excess gas, with good effect. And now I see it on the high-FODMAP list… :/
    I don’t drink all that much of it, but I’ve been known to force down (I don’t LIKE it) a cup when the symptoms become painful and limiting.
    Is it a complete no-go, or just “limit yourself”?

    And COCOA POWDER! Is this just in powdered form, or does this apply to all forms of chocolate?!?
    I’m a serious chocoholic, and dark chocolates is one of my few remaining pleasures. 🙁

    Reply

    • katescarlata

      Annika-Fennel tea was quite high in FODMAPs. I would suggest you avoid and perhaps try it after you re-challenge your diet with FODMAPs to see which are problematic for you. Don’t worry I haven’t let go of the dream that dark chocolate might just be okay on the low FODMAP diet. The FODMAPs in cocoa powder from what I understand are fructans and GOS –and these are fibers–so choose chocolate with lowest amount of fiber. And hopefully we’ll get the word soon from Monash about chocolate.

      Reply

  • Annika

    Thank you so much for your quick reply!
    I haven’t actually gone on the 100% full elimination diet (though we’ve tried it on Jr.), my summer is just making it impossible (going on LARPs, etc) – but I’ve been good and cut most of the FODMAPs from my diet and the effect was very noticeable – bloating and gas-problems went away nearly overnight!
    I’ve still had a few “attacks” of my “normal” diarrhea, but that may be due to occasional “risky eating” as well as the proven PMS connection.
    I don’t appear to be “hypersensitive” to anything in particular, but I do get the fat-triggered attacks and fiber is a no-go for me.
    So I think I’ll stay on my low-key low-FODMAP diet for now (as it seems to have a very benificial effect on my everyday digestion), and strike out into “bad eating”-land when I feel ok to risk it. 😉
    Saturday as chocolate day is ok, because if I have a reaction, I’m usually ok by Monday again. 😉

    Reply

  • nadine

    Hi kate..how much time should be wait to observe the symptoms caused by a high fodmap food..coz sometimes symptoms do appear the next day..is that possible?

    Reply

  • Rayna

    I’d allow up to two days to experience all symptoms, depending on how you respond to the different FODMAP groups. Thank goodness there’s a list because I don’t think I would have ever figured out those late-triggering ones on my own. Keeping a food and symptom journal is also a valuable tool.

    Reply

  • Steph

    Hi, I have been doing this diet with a dietician, and have just finished the challenge phase. I’ve ended up having problems with every group except for galactans. Has anyone else had this? Not sure what to do now as I don’t want to cut all of those foods out forever but I feel so much better since doing this diet! IS it likely that only certain foods from those groups can cause problems, or if one causes a problem will all of the others? For example I’ve tried bread on the challenge phase but no garlic. Any help would be great! Thanks!

    Reply

    • katescarlata

      Steph, It is possible that other food items with less of a FODMAP amount in that group may be tolerated. Did you try 1/2 a challenge amount of some foods-that is helpful too? Say, try 1/2 a clove of garlic instead of a whole clove. Or try sourdough white bread instead of multigrain or whole wheat. Tolerance to FODMAPs can change over time so re-challenge again in a month. Also, if you have small intestinal bacterial overgrowth (SIBO) –tolerance to fructose may be an ongoing issue. Many individuals treated for SIBO often resolve their issue with fructose malabsorption–so this is a condition I like my clients to be screened for.

      Reply

      • Steph

        I didn’t try 1/2 a challenge so will definitely do that. I can live without bread/pasta etc as I’ve found that easy to cut out and feel like I have a lot more energy now. But things like onions and garlic are obviously very hard to keep out of a diet especially when eating out. Thanks for your advice. Is it easy to test for SIBO? Do I just ask my doctor to do this test or do I need to ask my dietician? Thanks so much.

      • katescarlata

        Small intestinal bacterial overgrowth is typically tested with a lactulose breath test. Your primary care doctor or GI specialist can order the test. It is generally administered in a big hospital setting. Onion is a tough source of FODMAPs to get back into the diet I have found for my clients but certainly traces such as found in ketchup seems to be okay for some. Garlic seems a bit easier–so would start there!

  • kaz

    My dietician (part of Sue Shepherd’s group)suggested cooking something with chunks of onion and then pulling the onion out before eating as a way of testing onion tolerance. She also suggested starting with spring onions, then garlic and then moving onto onions themselves as any problems with spring onion and garlic will mean that onions will also be problemmatic

    Reply

    • katescarlata

      Kaz…thanks for sharing these great tips!! I think challenges should be done very gently with the goal to try to incorporate as much FODMAPs back into the diet as possible…even if in trace amounts! These tips will be appreciated by many.

      Reply

    • Steph

      Thanks for the tip! Will definitely give this a go. My dietician is great but FODMAPS is new to her and I think I am her first patient who has tried the elimination/challenge phases so she doesn’t always have tips. It’s great to read blogs like this for help! 🙂

      Reply

  • Jen

    Hi Kate, really fantatsic website thank you! A couple of questions for you. I gather that usual fruit juices are out but how about green veggie juices?

    I’ve heard green juices are really good for cleansing and getting nutrients in but I wander if they would be too concentrated? Maybe too easy to get too many greens in one go? I’m thinking of juices that have say spinach, cucumber, celery, carrot, lettuce – only fodmap friendly veg.

    Also I’ve tried subscribing to your blog a few times now but i’m not getting a confirmation email through – is it working? (I have checked my junk folder & it’s not there either). Thanks in advance!

    Reply

  • Rachel

    Hi, I’m new to this. I downloaded the Monash app, but I am still confused about two things:

    1. high quality butter like Kerrygold…yes or no on the elimination diet? I don’t see it listed as a definite no or yes on any recent lists, but on older lists, it is a no.

    2. molasses…I bought Rice Chex, thinking they were okay…but then I found molasses on older lists, but it’s not on new lists as bad or good.

    THANK YOU!

    Reply

    • katescarlata

      Butter is low FODMAP. You can have it on the elimination phase. Fat can contribute to IBS symptoms when overdone–so don’t go overboard. Molasses…I have not seen any data on molasses from Monash. US info has molasses as having more fructose than glucose…but in 1 TB the amount of excess fructose is below the Australian cut-off for excess fructose….So I would say small amounts are probably okay–if it was used in large quantity –it might be an issue. Since molasses in the GF rice chex is the last ‘food’ ingredient in the product before all the many vitamins that are added….I think it would be okay.

      Reply

      • Rachel

        Thank you so much! Your answer is a huge help to me. I can now go forward into the elimination phase with comfort.

        Really appreciate it!

  • Mary Ann

    Thank you, Kate. I purchased your eBook and really appreciate your blog. So much good info. I have also tried some of your recipes and am enjoying your granola. Over the past 2 weeks I completed the lactose and fructans challenge. Had some problems with lactose especially and just found out that the hydrogen breath test was positive for lactose intolerance, so will be researching more in this area. I am also suspecting fructose may be a problem and that will be my next challenge. Very appreciative of your’s and Patsy Catsos’ sites!

    Reply

  • Joanna

    Kate, do you know of any comparison charts showing the similarities and differences of the Specific Carbohydrate Diet and the low-FODMAP diet? I love your checklist but may need to exclude more foods to overcome and prevent SIBO. Thanks in advance!

    Reply

    • katescarlata

      I don’t Joanna, but one of my blog followers may chime in. There is no evidenced research based diet for SIBO. I am not sure that SCD is necessary…I think it may be overly restrictive for some. (Just my opinion) I like the book, The New IBS Solution by Mark Pimentel as a resource to understand SIBO better, the book is a bit outdated but I think it provides some valuable info. I have had many clients successfully use the low FODMAP diet post antibiotics….for SIBO treatment, but like SCD there is no research using it for SIBO.

      Reply

      • TJ

        Kate, which diet do people follow while taking antibiotics? I will take the breath test in a week, and I’ve been following a combo of the FODMAP/SCD for about 3 weeks. I wonder how I should eat while taking antibiotics. Some people advice expanding the diet to make the “bacteria come out of hiding”…although nothing feels like it’s been hiding so far (symptom wise).

      • katescarlata

        TJ, I encourage my patients to liberalize their diet just a little to help get the bacteria up and running–maybe 1/2 an apple and some garlic at dinner–not over the top FODMAPs to make them feel miserable. We don’t have good research to adequately support diet intervention for SIBO–so much is based on clinical observation from those that work w/ patients. I hope that we have a more detailed and research based approach to offer patients being treated for SIBO in the near future–but the science isn’t there quite yet!

  • Joanna

    Thanks, Kate! Your blog, your knowledge, and your willingness to respond to questions are invaluable resources and I do appreciate all you do!

    Reply

  • Ellie

    Dear Kate,
    I have tested positive (not strongly, but strong enough) on the Hydrogen Breath test for Lactose. I am also able to nominate to get the Fructose one, but it being at my own cost and having to miss 1.5 hours work at its expense, I am not sure if it is worth it? I definitely feel too much fruit, and sugars and fructan (esp Wheat) types do trigger symptoms. But is it very likely for me to be positive? Is it right that people anyway do not have the biggest tolerance of fructose? So I am wondering is there much the test can achieve, as I sort of feel although a reasonable price, that it may just be me being over zealous and a waste of money. Is it very rare to test positive?

    I have felt ridiculously sick this weekend post-test, as I decided to have a lactose blow out before cutting just lactose out for 4 weeks, it was very silly, especially as against my own better judgement I have been eating wheat. I find it so hard to remember to keep motivated!!

    Reply

    • Ellie

      *only 35 euros, definitely can afford it, and work would let me make the hours up, it is just the bother of it if it is likely to be in vain, and wanting to know from a trusted yet knowledgeable source, as the Doctors obvs have a motive for the test!

      Reply

    • katescarlata

      Hi Ellie, Certainly deciding to do the test or not is a good question to ask yourself and your doctor–BUT for many of my clients we test their tolerance to fructose with the challenge phase of the diet. In some clients that are so sensitive to FODMAPs-I don’t want to send them for testing which involves a huge fructose load and set them up for a miserable few days post the test. (just my humble opinion). …especially when we are highly suspicious that they have fructose malabsorption.

      Reply

      • Ellie

        I will try lactose elimination, then when that doesn’t solely work again, I will add elimination of fructose, and if I see a big difference, test it I think. Can wheat and fructans be included as a reaction to fructose?

        Which of my symptoms can be put down to Fructose? I know I definitely reacted badly to asparagus and I react to wheat and sugary things and I don’t know, lots, but then I get confused! As FODMAPs anyway include Fructose in that list, I am confused how to differentiate symptoms. Gas, pain and D, could all just anyway be IBS type things. That is where I am confused as to knowing if someone is definitely reacting to fructose?

  • Pingback: My Digestive Health Story: IBS | The Running Carrot

  • katescarlata

    Ellie, you remove all FODMAPs on the FODMAP elimination diet for 2-4 weeks or so as instructed by your dietitian.. then add back each FODMAP group individually (1 FODMAP group per week) with certain test foods that only have that FODMAP. Remain on the low FODMAP and only add back the test food. If testing for fructose, you would add about 2 tsp. honey to your low FODMAP diet for 3 days. If you symptoms remain calm, then you can try adding another excess fructose item such as 1/2 a mango. Although fructose is the most rapidly fermentable of all FODMAPs-all FODMAPs contribute to similar symptoms so you can not differentiate which FODMAPs will or will not trouble you based on symptoms. They all have cumulative impact on symptoms.

    Reply

  • Barbara

    Hi Kate,

    Thank you for providing so much helpful info. Your site is GREAT! I have spent a very productive day reading through your posts here.

    I do have a few questions:

    1. Are any of the following ingredients in Vita Fusion Multi Vites Gummy Vitamins high in fodmaps:

    gelatin, citric acid, lactic acid, annatto extract, tumeric

    2. Is cellulose ok?

    3. Why are peas okay while pea protein isn’t?

    4. Is almond milk a fodmap? It seems from an
    earlier comment here that you recommend rice
    milk rather than almond milk. Yet, almonds
    are okay on the low fodmap chart. Can you
    please clarify?

    Thank you!

    Reply

    • katescarlata

      Vita fusion multi-vitamin gummies should be okay. Many of my clients tolerate them. Cellulose is not a FODMAP. Peas are okay in small limit. I have no data on pea protein…may be okay, might not be…hard to say. Almonds are okay in a 10 almond limit. Its the water-soluble fibers GOS and fructans that are problematic in almonds but if you keep to the limit –they should be in a tolerable amount. When you make almond milk typically you start with a large quantity of almonds–certainly more than 10–and the water-soluble fibers can leach into the milk making it a potential high FODMAP source. Hope that helps. Lots of little nuances with this diet, right? Glad you stopped by my blog.

      Reply

  • Cody

    Hello,

    I am looking for an easily digestible complete calcuim supplement chewable or liquid with low fodmap ingredients. Do you have any particular recommendations? Thank you in advance.

    Reply

  • Jen

    Hi Kate,

    great site, such a great place to get information on such a complex diet. I have a question about a supplement that ive recently come across and would like to take it as a natural way to help my hormonal acne and iregular menstruation. Its called DIM, there are several brands but im not sure that its suitable for a fodmap dieter as the main ingredient is based on deiindolymethane, a phytonutrient found in cruciferous vegetables.

    What is it about cruciferous veg that makes them fructans, would the dim be ok as it just has that one nutrient in it or is it that that one nutrient is what we find hard to digest? Any thoughts would be appreciated!

    Reply

    • katescarlata

      I think the DIM would be okay. Not all cruciferous veggies have fructans and GOS–common cabbage for instance is low FODMAP. Fructans and GOS are fibers that are not digested in the human body. Hope that helps.

      Reply

  • Nestor Portocarrero

    Is the Whey used by athletes as a protein source FODMAPS friendly?
    The one I use contains crystalline fructose, whey protein isolates and whey peptides.
    Also, if soft cheeses are bad, why are camembert and brie acceptable? They are very soft.
    Is feta cheese alright, and is it just hardened whey?

    Reply

    • katescarlata

      Not all whey products will be FODMAP friendly. Certainly any product with crystalline fructose would be out (not low FODMAP) as it is a source of excess fructose. Whey protein isolates are low FODMAP while whey protein concentrate MAY contain lactose. Overall most cheese is low FODMAP (low lactose) unless it is super wet…(cottage, ricotta cheese would not be okay). When cheese is made the protein curdles and the whey is drained off along with the majority of lactose. Many individuals even with lactose intolerance can tolerate a few grams of lactose per sitting…feta has about 1 gram….so it is allowed.

      Reply

  • Cody

    Is the amount of sorbitol, mannitol, lactose etc significantly less in medications taken daily that come in pill or tablet form compared to the amount in liquid form? Thank you again in advance.

    Reply

    • katescarlata

      Cody, If I had to guess (and it would be a total guess) I would imagine the liquid supplements would have more sugar alcohols than tablet. But, I wonder if you could contact the pharmacy or manufacturer for exact info?

      Reply

  • Barbara

    DO you have any idea when the Monash app will be available for Ipads? I tried to download the app but it’s for Iphones only. Thank you!

    Reply

  • Brigitte

    Hello, just starting to do my shopping to start fodmap diet on Monday and got a bit confused about the lactose free milk. Is Almond milk ok ?Someone told that it is not ok and better use rice milk? What is your opinion? Thanks Brigitte

    Reply

    • katescarlata

      Hi Brigitte, When doing the elimination phase (as you are doing), I recommend avoiding almond milk and using coconut milk, lactose free cow’s milk or rice milk. Testing your tolerance to almond milk when you undergoing your FODMAP challenges can be done after you have completed the low FODMAP elimination phase. Almond milk has NOT been completely analyzed for FODMAPs but preliminary results show that it has GOS FODMAPs. Some brands may has less GOS (FODMAPs) but we just don’t know that yet.

      Reply

  • jen

    It does say it’s just for iPhones on the website but if you download the app onto your iPad it works fine on your iPad as well. It just comes out a little blurry as it’s been stretched onto a bigger screen, but works great & really useful you should get it.

    Reply
  • Pingback: Amazing Chocolate Tofu Cupcakes (Gluten-Free, Dairy-Free) | EmptySpoonful

  • Cory

    Kate, what are your thoughts about aloe vera, mangosteen, and noni juices in a liquid vitamin like Country Life Multi? Are any of these Fodmap triggers? Thank you again in advance!

    Reply

  • Craig

    I discovered your blog recently and have found it extremely supportive and helpful. It is a wonderful help to those of us with IBS or related problems. I had a lactulase breath test done at Genova Diagnostics. They said the results were negative since the hydrogen and methane increased by 11 ppm in the first 60 minutes. However, by 90 minutes the increase was 24 ppm and by 120 minutes it was 53 ppm. The report says that was due to fermentation in the colon. How would you interpret those results? I suffer almost constantly from gas and bloating.

    Reply

    • katescarlata

      Would really need to see the results–but it sounds to me that you could be positive. Can you have it read by another GI –bring the results so they can see hydrogen and methane numbers at each measurement.

      Reply

    • Kahli

      Hi Craig ! Everyone malabsorbs lactulose in the colon so the test only looks for significant malabsorption in the small intestine (the sugar will usually reach and exit the small intestine in the first 60 mins after consumption). If your hydrogen/methane was to increase significantly during the first 60 mins, it would suggest that bacteria is not where it’s meant to be – Small Intestinal Bacterial Overgrowth (SIBO). But your increased results after the 90 minute mark suggest normal malabsorption is occurring in the colon (there is meant to be bacteria in the colon. These bacteria ferment the lactulose as humans are no designed to absorb it). Hope this helps !

      Kate’s response to Kahil and Craig: Bear in mind, in slow transit (ie constipation) the time it takes lactulose to travel to the colon may be longer==so it is difficult to interpret increase results definitely at the 90 minute or later timeline in this population.

      Reply

  • Cory

    HI Kate,

    Do you know if there’s any data aligning particular FODMAPs with constipation as opposed to diarrhea? For those of us with IBS-C, it’s an added challenge to try to link particular foods to particular symptoms – i.e., I never know if it was something I at last night, yesterday, or a week ago that is bothering me!

    Reply

      • katescarlata

        It’s hard to tell how long it takes for the FODMAP to initiate symptoms in a constipation predominant patient. I am not sure if certain foods contribute more to constipation–I think it’s all about the type of bacteria in your gut and which gas they are more likely to produce and how generous you are feeding them with poorly absorbed foods–methane producing microbes are linked with constipation and weight gain. My goal with constipation predominant patients is to titrate their fiber and fluid to their individual tolerance and help keep them regular and lower FODMAPs in an effort to maybe starve those pesky methane producing microbes to at least get them in a better balance.

  • Ellie

    Dear Kate,

    I am very confused. I now have a gastroentoligist, and they are testing me, as it was a doc in another country who said IBS with only a blood test and my own reports. New doctor: I have had a negative stool test, and a ultrasound checking my innards and also all good there, lactose test I was told I am a bit lactose intolerant, and so I have put alllll my hopes into this fructose test today. After testing just cutting out lactose and including fructose in diet, I found once I cut it out for a couple weeks now, stuff was better, even more better if also cutting out wheat etc, and fructan things. I was so sure I was going to be intolerant, but I am not. Apparently totally normal. My stomach didn’t feel good, and there was gas and belching, though I guess that is having loads of sugar after fasting?

    Anyway, I am very confused. Does this mean, as I am still IBS, I can do fodmaps but I can eat fructose? Is the key perhaps, I am likely to overindulge in Fructose and Wheat when I *do* eat them, and that is the problem? They also talked of another breath test, sweeteners or sugars or something? I am so confused and I hope you know of other people who test negative for Fructose but are IBS and sensitive! Wit’s end.

    Reply

    • katescarlata

      Ellie,
      The breath tests are not always accurate so perhaps it was a false negative OR…interestingly, research has shown that even with adequate absorption of some FODMAPs they still elicit symptoms –so even if you digest it, the presence of the some FODMAPs in your intestine still draw water into your bowel and cause distress. I would do a 2 week FODMAP elimination diet and then go through the re-challenge phase and assess your symptoms as you re-introduce various FODMAPs in your diet rather than relying on the breath tests.

      Reply

  • Ellie

    That sounds sensible. I can’t help thinking this has to do with my greediness though, I am overweight and will eat too much or too fast, even if mostly eating the right things, I will overeat out of greed. Like pre-fodmaps had me eating several servings of fruit in one sitting. And after initial fodmaps, I had fodmap friendlys in larger amounts. I am now curious whether I need to mainly eat as varied as I can (another issues I find on fodmaps, I am just lazy though, and often fussy), in small portions, of things quite healthy? And maybe severely limit grains like wheat and spelt, no lactose, and severely limit fruit? Because at first in my fodmaps I also ate a lot less and a lot more healthy variety of veg. Can it be portion control may save me? I have just had a nap because of awful headache and acid reflux and tummy things probably brought on by the fructose test! Surely I would be feeling fine if truly ok with it?

    Reply

  • Gary Hillerson

    Hi Kate,

    Not a FODMAP question, but a technical question: is there any way to add an option to this blog to deliver a daily digest of postings instead of getting an email for each message? I like seeing the messages and find this blog very useful, but I’m already inundated with emails, and it would be much more pleasant to get one email per day in which I could read all postings. I know other WordPress blogs support this; can yours?

    Reply

  • Sanne

    Hi Kate,
    I’m from the Netherlands and I just started the FODMAP diet this week. I recently met with a dietitian, but in Holland this is quite a new diet, so she didn’t have any experience with it. So I have to do most of the research myself, which can be quite difficult because there are many blogs and sources on FODMAP who all list different things on high and low fodmap food. I just read your latest check list and it did say that black tea and espresso is ok,but my dietitian told me that during the elimination phase I’m not allowed to drink black tea and any drink that contains cafeine. And I also saw on your checklist that a small amount of broccoli and avocado is ok, I was wondering if this is also ok during the first 6 weeks of the fodmap diet, or that it is better to eliminate this foods? Because on many websites they list avocado and broccoli as high in fodmap.
    Sometimes I’m a bit lost in translation with all the fodmap stuff since all websites are in English and often list products that are not very common in the Netherlands.
    Thanks in advance for answering my question.

    kind regards,
    Sanne

    Reply

    • katescarlata

      Hi Sanne, Following the low FODMAP diet can be a bit frustrating because the diet is SO new and is STILL evolving as we speak. Some dietitians like to eliminate any potential IBS triggers in addition to FODMAPs–caffeine being a potential issue for those with diarrhea predominant IBS. I tend to allow as many foods as possible. In my practice, I encourage a one to two cup coffee or acceptable tea limit unless my clients finds it to be trigger–in this case, I would pull it off the table while we undergo the elimination phase. FODMAPs seem to be the biggest IBS triggers but for some –intolerance to fat or fiber can play a role in their symptoms too. Generally, I start with the low FODMAP diet first and add in any other restrictions if the patient has continuing problems or explore other health issues with their GI doctor such as pancreatic insufficiency, small intestinal bacterial overgrowth, hormone disruptions, pelvic floor issues, gastric motility issues, etc….( I digress….) Avocado and broccoli have some FODMAPs but in small amounts are below the threshold for FODMAPs in certain portion sizes. So…I allow 1/2 cup broccoli per sitting or 1/8 avocado per sitting–I would not encourage to eat both at the same time. Just one ‘moderate’ food allowed per sitting. Other moderate items include celery and beets for instance. It is easy to get lost in translation with this diet–as it’s all about portion and cut off amounts–and it can be tricky without a dietitian to help guide you. Glad you stopped by and I hope my answer was helpful.

      Reply

      • Sanne

        Hi Kate,
        Thanks a lot for your answer, it is really helpful. I just finished my first week of the FODMAP elimination phase, but it is still quite frustrating. My main IBS complaints are severe bloating (I often feel 9 months pregnant), resulting in abdominal pain, especially on the left side of my belly, flatulence and at times constipation. I am almost under the impression that my complaints have decreased this past week, I already woke up in the morning with a tensed belly and during the day the severity of the bloating only increased, being worsed after dinner. And I also have experiences some dizziness and lightheaded although I eat quite regularly. So I almost feel like I’m doing something wrong. But hopefully in the second or third week my complaints will slightly diminish.

        Back to the cafeine, as I understand it correctly, it is ok to drink a cup of coffee a day, as long as you don’t suffer from diarrhea? And I have another question, hope you don’t mind. But dates are listed as high in FODMAP as well. But many gluten-free bars contain dates (and nuts such as almonds), is it ok to sometimes eat a bar made from dates or beetroot or is it best to eliminate these foods during the elimination phase?

        sorry for all the questions and many thanks for your help!

      • katescarlata

        It’s hard for me to advise you specifically nor would it be wise to provide individual guidance over the internet but I do allow coffee up to 1-2 cups on the elimination phase as tolerated by my clients–many with IBS-D find caffeine to be a trigger from my experience.
        I would NOT suggest the use of bars made with dates.
        Your bloating seems quite severe–I would be evaluated for small intestinal bacterial overgrowth and work with a gastroenterologist to help sort out any other underlying disorders.

  • Saskia

    Hi Kate, Sorry if you answered this question elsewhere on your blog but I’m wondering about a few things: do you know if these are low FODMAPS: hemp seeds, coconut aminos (soy sauce substitute made with coconut sap) and kelp noodles?
    What about pumpkin (I live in the US)?
    Thanks for your great blog!

    Reply

    • katescarlata

      Saski–Hemp seeds have not been tested. I tried mailing some to Australia for testing from the US and either customs or the airlines would not allow them to be shipped so they came back to me! 🙁 I think coconut aminos might be fine–can’t say for certain. NO idea on kelp noodles. And…finally, pumpkin!! I shipped US pumpkin to Australia and it is being tested as we speak or very soon. I have been told I may have some info by Thanksgiving.

      Reply

  • Saskia

    Kate, I noticed tomatoes are listed as OK to eat on a low FODMAPS diet. However in my Sue Shepard book there is a brief reference to only eating 3 tablespoons of tomato paste per meal…should I be limiting my quanities of just plain ‘ol regular tomatoes?

    Reply

    • katescarlata

      Saskia- the Monash researchers allow 1/2 cup canned tomatoes on their app–so I think that would be a good limit. Tomato paste is a concentrated form of tomatoes (likely excess fructose in this form)–though not listed in their app–sundried tomatoes are included in the Monash app and the limit is 2 Tablespoons.

      Reply

    • katescarlata

      Joanna, Good question–but doubt cooking would make foods lower in FODMAPs. Soaking some food allows leaching of water-soluble fibers (GOS and fructans) to lessen in legumes–this is why canned legumes have less GOS than those simply soaked quickly and cooked. The longer the legumes soak the more of the GOS leaches into the fluid and can be drained off for lower (but still moderate-high) FODMAP content.

      Reply

  • Mary Ann

    I checked the label of Progresso 100% Unsalted Chicken Broth and the ingredients are Chicken Broth. It says it contains less than 1% of: Sugar, Yeast Extract, Natural Flavor, Carrot Puree. On the front it has a picture of green pepper, tomato, onion and carrot. It is gluten free. I know onion leaches in liquids and needs to be avoided. I read in Sue Shepherd’s book that natural flavors are fine. I am confused about this product. In the Nutrition Facts it lists sugars as 2g, total Carbohydrate as 2 g. Would this be ok to use? Thanks much for your input!

    Reply

    • katescarlata

      Natural flavors in the US can refer to onion in the US. Perhaps Sue’s book was referring to laws and regulations in Australia. The amount of fructans that could trigger could be as low as 0.2 grams fiber. Food manufacturers can round to the nearest 1/2 gram so an item that has more than the fructan cut off limit may actually appear to have no fiber even though it does.

      Reply

  • Camilla

    Hi!

    I’m writing my master thesis in clinical nutrition about FODMAP and have been looking around for the cut-off values. I’ve found some from 2010, but they are not the same as yours. Do you have an article that I can look it up in?

    Thanks a lot!

    Reply

    • katescarlata

      I believe Sue Shepherd reviews cut off values in her books. I received the info for cut off values from the Monash team at a conference I attended at Monash. I am not sure they have actually published these values. The values are based on clinical observation rather than a specific research study.

      Reply
  • Pingback: Digestive Health Story: IBS - Mindful Meals

  • Stacy

    Hello, if tofu is safe to eat, how about these ingredients in a frozen nondairy product organic soymilk (water, organic soybeans)? Would these be problematic for fodmaps? Thank you

    Reply

  • Rayna

    Could someone share some brands of extra-firm tofu that are definitely FODMAP-friendly? I have tried Nasoya and Wildwood, but I seem able to tolerate (in small amounts) only the Morinaga silken kind. To make it lower in FODMAPs, I remove it from the carton, wrap it up and freeze it for a couple days. I noticed regular tofu bothered me long before I had any kind of chronic IBS issues. I wonder if something else be the problem. I drink 8th Continent (plain) soy milk all the time with no trouble.

    Reply

  • Rayna

    Could someone share some brands of extra-firm tofu that are definitely FODMAP-friendly? I have tried Nasoya and Wildwood, but I seem able to tolerate (in small amounts) only the Morinaga silken kind. To make it lower in FODMAPs, I remove it from the carton, wrap it up and freeze it for a couple days. I noticed regular tofu bothered me long before I had any kind of chronic IBS issues. I wonder if something else could be the problem. I drink 8th Continent (plain) soy milk all the time with no trouble.

    Reply

  • Martine-A

    Hi Kate,

    I have been following the FODMAP diet for a few weeks and it is helping a lot with the bloating, I am about 70% less bloated. However, I am at a point where I’d like to be 100% bloat free…I suspect I am mostly sensitive to fructose. So I was wondering, do you think that substituting sugar with glucose (dextrose) when cooking would help even more? Thanks!

    Reply

    • katescarlata

      Martine-perhaps it might…though we think the even distribution of fructose-glucose should help with absorption. In clients that benefit from low FODMAP but not fully–I wonder about small intestinal bacterial overgrowth–have you been tested for this?

      Reply

  • Martine-A

    I haven’t been tested, but 2 years ago I went to the US to get a doctor to prescribe me Xifaxan and he agreed. I took it for 2 weeks, 3 times daily, with no modification to my diet, and I saw no results. This summer, I also tried the Vivonex diet for 20 days, yep, 20 days drinking that, and it did not cure the bloating. As soon as I started eating normaly it came back full force. I have a very nice Gastroenterologist but he would not comment on SIBO, I think he didn’t really believe in it. Maybe he was right since Xifaxan and Vivonex did not help. But do you think I still should get tested on SIBO? I could probably find a way…

    Reply

      • katescarlata

        Aimee–Have you had motility testing? Do you space your meals out–allowing 3-4 hours between eating –which may help with the intestinal cleansing waves that only initiate a cleansing wave in the fasting state (ie when you are not eating)–this may help move some of the trapped gas.

  • Martine-Aimee

    I did not have motility testing but I did try domperidone (motilium), and it helped with the bloating of the stomach, but not intestin. I also tried Resotran which did nothing. It’s true that spacing out meals does help me, but I admit I don’t do it all the time… A weird fact is that when I breastfeed ( I had two children) I am not bloated at all…. Anyways, the FODMAP diet does help a lot, I just sometimes wish I was 100% normal.

    Reply

  • Sanne

    Hi Kate,
    I just saw this recipe of protein bars: http://ohsheglows.com/2013/08/29/quick-n-easy-no-bake-protein-bars/
    These are the ingredients:
    Ingredients:

    1.5 cups gluten-free rolled oats, blended into a flour
    1/2 cup unsweetened/unflavoured vegan protein powder (I use Sunwarrior Warrior Blend Natural)
    1/2 cup rice crisp cereal
    1/4-1/2 teaspoon fine grain sea salt, to taste
    1/2 cup natural peanut butter, almond butter, or sunflower seed butter
    1/2 cup pure maple syrup (or liquid sweetener of choice)
    1 teaspoon pure vanilla extract
    3 tablespoons mini dark chocolate chips (I use Enjoy Life)
    1/2 tablespoon coconut oil

    If I will elimante the chocolate, will it be a fodmap friendly bar? and will it be best to use peanut butter instead of almond butter? Although I would think that almond butter would consist of less fat compared to peanut butter? And is sunflower seed butter fodmap friendly?
    It is so hard to find glutenfree bars that do not contain dried fruits to keep the ingredients stick together. So I was really glad when I found this recipe, but wanted to check for sure if it is fodmap friendly. Thanks!

    Reply

    • katescarlata

      I like that recipe for granola bars…definitely worth a try. I think the peanut butter would be your best bet for lowest FODMAPs. The classic unflavored sunwarrior protein powder is simply brown rice protein powder…so if you must add some protein powder this would be your best bet…the vanilla flavors are not suitable.

      Reply

      • Sanne

        Hi Kate, thanks for your reply, your blog has been really helpful for me. Unfortunatelty, after almost 3 weeks my complaints haven’t reduced at all,but hopefully in the upcoming weeks the bloating and flatulence will slightly decrease. I will also contact my gastroentologist about the small intestine bacterial overgrowth.

        And I had another question, I just saw these coconut bars in the store and I was wondering if you think if they are suitable for the elimination phase. The ingredients are: Cocoa butter *, raw cane sugar *, * 17% Rice Milk, Cocoa Mass *, Coconut * 5% * Vanilla, Cocoa Ingredients least 48%, * = Organic

        Thanks very much for all your help!

  • Martine-Aimee

    Wow, no, nobody ever mentionned an endocrinologist…but it could make sense. Also, I am tired ALL THE TIME, even if I sleep 8 to 9 hours per night. I will ask my family doctor for a referal to an endocrinologist. I am not sure how to explain or justify the need though…but will definetely try. Thank you!

    Reply

    • katescarlata

      I have had a few tough cases solved by a good endocrinologist. Discuss how your bloating is not an issue when you are breastfeeding. Fatigue can be due to hormones or often low Vitamin D levels–low iron. Keep looking for your answer. 😉

      Reply

  • Rayna

    Yipes! One of my prescriptions just changed. It went from a tablet (containing lactose monohydrate) to a chewable containing sorbitol. The full list of inactive ingredients is: sesame oil, linoleoyl polyoxylglycerides, DL-alpha-tocopherol, dehydrated alcohol, gelatin, sorbitol, and glycerin. This doesn’t seem like a lot of sorbitol, but it’s bound to be pretty sweet since it’s a chewable. Kate, can you please advise whether this could be acceptable or if I need to ask my doctor for another drug?

    Reply

  • Jenny

    Hi!

    I have a few questions about FODMAPs that I’ve searched the answers for online, but can’t find anything about.

    First..

    I’m a vegan, so I take supplements.

    One of the supplements I take is Vitamin B’s.

    These are the ones I’m taking.. http://www.iherb.com/Innate-Response-Formulas-B-Complex-180-Tablets/30877

    And as you can see they contain broccoli, and polysaccharides, and maybe other things too than I’m not aware of is high in FODMAPs.
    Is it enough broccoli and polysaccharides in it to be bad for me who’s on a FODMAP diet?

    And the other supplement I’m taking is these Iron ones.. http://www.iherb.com/Innate-Response-Formulas-Iron-Response-90-Tablets/30894

    They also contain broccoli and polysaccharides…

    And the last supplement I take is these vegan Vitamin D3 http://www.iherb.com/Country-Life-Gluten-Free-Vegan-D3-5000-IU-60-Veggie-Softgels/46316

    They contain Sorbitol. Is it enough in those to make me stop eating them?

    I live in Sweden and here people don’t know much about FODMAP’s so I would be really grateful if you could help me with these questions.

    Thanks!

    Jenny

    Reply

    • katescarlata

      Jenny, Unfortunately I don’t have time to review all of your supplement questions. But, I can tell you polysaccharides are not FODMAPs–they are longer chain carbohydrates. As for sorbitol and mannitol in supplements –the amount in them is probably inconsequential but I do prefer to choose supplements without these ingredients when possible. And there are other Vitamin D choices that do not have FODMAP ingredients.

      Reply

  • Samantha Matete

    Hi Kate,
    Is it possible to be intolerant to fresh dairy even if it is lactose free? I can eat aged cheeses like cheddars feta etc. But I think maybe when i have had lactose free cows milk may have upset my tummy?

    Reply

    • katescarlata

      Samantha-That is an interesting observation and I am not sure. I do have some clients that can only tolerate so much dairy- perhaps it a dosing effect–some people have difficulty with different types of casein (proteins) in different milks.

      Reply

  • Samantha Matete

    Yes the casein in fresh dairy products i think may of been upsetting my tummy. I have had to give up the yoghurt I was making to as I feel my system has become intolerant of even low amounts of lactose but I still was noticing same symptoms even with the lactose free milk. Its more of having a protein included in my breakfast rather than eggs or fish. i am going to try soy milk now, ‘so good’ is made with soy protein not the beans so is ok right?
    The protein amount in so good per 100ml is the same as milk so its a good substitute.

    Reply

  • Rayna

    ‘So Good’ Original ingredients online list Soy Protein (Whole Soybeans and Soy Protein Isolate), so unless it says differently on your carton, this WOULD contain the whole bean (FODMAP), although less than some brands that use only whole soybeans. I have not seen that brand in the U.S. I use ‘8th Continent’ Original soy milk.

    Reply

    • Samantha Matete

      Here in New Zealand the ingredients list for ‘so good’ is: Filtered water, soy protein (3.5%), corn maltodextrin, cane sugar, vegetable oils (sunflower, canola, linseed), acidity regulators (332, 450), minerals (calcium, phosphorus, magnesium), vegetable based emulsifier (471), antioxidant (ascorbic acid), vitamins (A, B12, B2, D2, B1), natural flavour.

      Reply

  • Leslie

    Hi Kate. I’m thinking of giving sourdough bread a try (as you have said many times that some people will tolerate this bread specifically), and I just wondered if there was a specific brand that you recommended. Thanks.

    Reply

  • Linda

    Hi Kate. I”m just wondering what makes sourdough bread tolerable on the IBS diet? or is it? there is wheat in it. I seen to tolerate wheat products sometimes if i use digest enzymnes.

    Reply

  • Rebecca

    Hello, My GP put me on the FODMAP diet about a week and a half ago without referring me to a dietician, so I’m going it alone for now. I’m finding the Monash FODMAP app incredibly helpful and really I couldn’t do this without it. Definite improvement in the gas and bloating situation, but I’m finding that at the end of the day I occasionally get these symptoms, as well as cramping. I’m sticking with low FODMAP foods, but I know there is a cumulative effect and it could be about the combination of foods. are you aware of anywhere that lists the levels of FODMAPs in low FODMAP foods so that I can check that I’m not combining in a way that loads up on one or more FODMAPs?

    Reply

  • Sanne

    Hi Kate,

    I wanted to eat sushi tonight, but now I just found out that surimi contains gluten. Do you know if surimi is a definite no-go during the elimination phase?

    And I had a question about tomata passata, do you know if it is low in fodmap if it is 100% sieved tomatoes? And I just had another question about chocolate, I know it is not tested yet, and I read in one of your blogs that you should take chocolate with a low fiber content. but I was wondering how you could identify the fiber content of chocolate? Does this mean pure chocolate with a high or with a low cacao percentage?

    And one last question, can you maybe say something about if the ingredients of this coconut bar are low in fodmap? And I had another question, I just saw these coconut bars in the store and I was wondering if you think if they are suitable for the elimination phase. The ingredients are: Cocoa butter *, raw cane sugar *, * 17% Rice Milk, Cocoa Mass *, Coconut * 5% * Vanilla, Cocoa Ingredients least 48%, * = Organic

    sorry for all the questions but you are my most reliable source on this FODMAP diet. Many thanks for all your help and delicious recipes!

    Reply

  • Saskia

    Is any color bell pepper OK on the low FODMAPS diet? (purple, green, red, etc). Some sites (not yours) have listed only certain colors (red) as OK.
    Saskia

    Reply

  • Mika

    Hello –
    Any word on pumpkin if it is allowed? I’ve been eating so much lately since I saw it was allowed on the list I was following. Oh no.
    Stevia I assume is okay.
    Pineapple and maple syrup threw me off as that’s so sweet and thought it would be full of fructose.
    Vanilla extract?

    Thanks so much in advance

    Reply

    • katescarlata

      We’ll know about US pumpkin soon. If you were eating pumpkin and it did not bother you then sounds like you don’t have an issue with it!
      Stevia is low FODMAP. Vanilla extract is fine.

      Reply

  • Anna

    Thanks so much for this site! I plan to find a dietitian to work with as soon as my vacation is over (I don’t want to be a pain to my family). In the mean time I’m trying to cut down on FODMAPS myself.

    I have 3 queries:

    1) Regarding fennel. One of my favorite teas, “Eaters Digest” has “Bitter Fennel Fruit”. I contacted the company to ask what exactly that is and this was their response, “The part of fennel that we use is the “fruit” which most non-botanists would call the “seed”. The fennel plant has several different botanical varieties, bitter fennel is used to support digestion and other related health issues, sweet fennel is used for cooking as a seasoning, and Florence fennel (a.k.a. bulbing fennel) is used in cooking as a vegetable.”

    2) Are enzymes containing Lactase alright?

    3) Probiotics have so many ingredients that sound like lactose…are there any to watch out for?

    Reply
  • Pingback: 7 Ways to Relieve Constipation (without using a laxative)

  • Katie

    Hi Kate,

    So, after following an extremely restrictive diet for about 4 years due to some misleading blood tests (thought I was allergic to gluten, dairy, eggs, soy, peanuts, etc despite negative skin tests and negative celiac blood tests and biopsy)in addition to trying to eat GP friendly (I do have gastroparesis)and low FODMAP and still being symptomatic (!), I’m trying to focus on just the FODMAP and GP aspects for a while to see if I can finally get to a place where I feel well again.

    Since I have not eaten dairy for years, almond milk has been my main milk (I get Silk pure almond vanilla unsweetened). Would you suggest that I stop that for a strict FODMAP trial? I know you have mentioned almond milk a few times before, just wondering if there is any specific data yet, especially regarding specific brands. I drink some rice milk too but not too much because it makes my blood sugar spike.

    Would you recommend that I do FODMAPS strictly for a while without trying any gluten or dairy, or should I go for things like plain lactose free kefir or 100% spelt bread right away as part of my trial?
    The thought of enjoying a slice of bread or cup of lactose free yogurt is so appealing, but I wonder if that would be too much too soon.

    Thanks so much for all of the work that you do!

    Katie

    Reply

    • katescarlata

      Katie–I would advise with your history that you work closely with an RD–I can’t give out specific diet recommendations in a blog format. Sunflower seed cut off is just 2 teaspoons and cocoa is 3 teapsoons –so products made them are okay if they are a small portion. Almond milk likely is high in GOS–and I would avoid. Although I wish several brands of different alternative milks were tested for FODMAPs –we are not there yet. It takes 3 weeks to test a single food and its costly–so many foods have been tested but many more to go.

      Reply

  • Saskia

    Kate, do you know the FODMAPS status of the following foods:
    acorn squash, sherry vinegar, padron peppers, poblano peppers
    Thanks, Saskia

    Reply

    • katescarlata

      Saskia–have not seen actually data on acorn squash. Vinegar should be okay–some have excess fructose when consumed > 1 Tablespoon such as balsamic and apple–so would not overdo it. Not sure on all the pepper varieties–but bell peppers and chili peppers are okay.

      Reply

  • Joanna

    Hi Kate,

    Is there a good resource for a protocol to follow for FODMAP challenges? Patsy Catsos’ book? And, are there any considerations for reintroducing FODMAPs after resolving a small intestine bacterial overgrowth? I noticed you mentioned fructose could be an ongoing problem; wondering if fructose (or any other foods, for that matter) could actually cause SIBO to return?

    Thanks!

    Reply

    • katescarlata

      Joanna–that is a great question! I like a gentle challenge approach–where small amounts of FODMAPs are reintroduced into the diet while you stay on the low FODMAP diet in a systematic manner. There are probably many reasons people acquire small intestinal bacterial overgrowth so its difficult to know exactly how the diet impacts the risk for each personal individually. I would encourage meal spacing 2-3 hours or even 4 hours apart if possible to allow for cleansing waves of the small intestine. And test your tolerance to FODMAPs with a gentle challenge–meaning don’t try to push too much of the challenge food on yourself but rather slowly increase the amount of challenge food over 3 days to see if the food triggers IBS symptoms. If it does trigger symptoms–avoid that FODMAP group for a few months and then re-try that challenge –as tolerance to FODMAPs may change over time. And then start your next FODMAP group to challenge. Fructose malabsorption can be corrected with small intestinal bacterial overgrowth treatment –so may or may not be an issue.
      I believe Patsy’s book does review challenges–but just approach them with the gentle approach rather than really indulging in a FODMAP group. So for lactose –I would start with 1/2 cup of milk on day #1 then day #2 try 1 cup of milk if passed day #1 challenge–and then day #3 stay at one cup of milk. Hope that helps.

      Reply
  • Pingback: Still Backed Up? 5 Underlying Causes of Constipation - Mindful Meals

  • Sanne

    Hi Kate,

    My question relates to the latest comment of Joanna. I read your advise on how to introduce lactose. What would be you advise on reintroducing fructose and fructans? I’m almost at the end of my elimination phase of the diet. And I would very much like to try apple, avocado, dates, almond milk and almond flour. Do you have any tips on how to deal with the fructose and fructans group?

    And I recently talked to my gastroenterologist also about small intestinal bacterial overgrowth. You once pointed this out to me as a possibility since I have very severe bloating complaints. But she was quite convinced that I could not have SIBO or any dysbiosis with bacteria. She said you can only get that after surgery.I’m still not very convinced cause I’m still wondering why I experience the bloating on a regular basis. Maybe will discuss this again with her on my next appointment. She also didn’t believe in the hydrogen breath test for fructose and lactose. I’m wondering if I still need to push the SIBO and fructose and lactose test to get any clear answer?
    In a few weeks I will have a gastroscopy. Don’t expect any clear results of that, but will give it a try.

    Thanks for all your info!

    Reply

    • Amanda

      She’s wrong – my doc thought the same thing – I’ve never had surgery, tested positive for SIBO. do a lactulose breath test – it works pretty well!

      Reply

  • Emma

    Hi, I would just like to chip in if that’s ok and just comment that I am also concerned I may have SIBO, but I was told it was not possible because I suffer from bad C and not D. I thought it was the type of bacteria though, with methane producing ones causing C

    Reply

    • katescarlata

      Jeramiah–not sure the steviol glycosides would be an issue–but some the of the Vitamin waters have fructose as an ingredient making it a poor choice on a low FODMAP diet. How about coconut water? There are also some gatorade products made with sugar that could be suitable.

      Reply

  • Martine-Aimee

    Good evening Kate,

    You refered me to an endocrinologist a few posts above, for bloating issues…I got my family doctor to write me a referal (which was a bit tough!), and while researching for such a specialist, I actualy discovered I had one in my family, a cousin! So he is willing to help me and give me an appointment, but he appeared, eh, let’s say, surprised, that I would contact him for a digestive issue. So could you give me some pointers for this appointment? A brief history of cases you know of that were solved by endocrinologist? I understand this may not be the right place to do so, so please feel free to email me. Thank you so much!

    Reply

    • katescarlata

      Hey there Aimee–First for the blog readers–I just don’t want any confusion….I don’t really ‘refer’ my readers out to other providers–that is beyond the scope of the blog…but I do throw out some suggestions. Endocrinologists deal with treating hormone related issues–some that overlap with GI symptoms include low thyroid and ovarian.

      Reply

  • Christina W

    Hello! I just came across this chart and your website and am intrigued. I have been feeling symptoms for a long while now but always pushed them off as effects of an old hernia (bloating mostly). As I’ve grew older, my symptoms have worsened and now – my early 30’s I am noticing cramps, pain, extra bloating etc.
    I’ve tried everything and searched but could not find a real cause and as far as I know I have no allergies to foods. Long story short – I’ve done research and found many charts – all conflicting – and yours especially. How do I really know what chart to follow, what foods to avoid or limit etc? I’m so curious! I love food and to cook and refuse to let go of everything (it seems like) but it’s looking that way ! What do you suggest and how did you come up with this up-to-date chart?
    Thanks!!!!!

    Reply

    • katescarlata

      Christina, I encourage you to work with a dietitian to help decide for one if the diet is appropriate for you and second to help you navigate it –the low FODMAP diet has many nuances.

      The low FODMAP diet is relatively new and evolving. As such, there have been many iterations of the guidelines. I try my best to follow Monash University food analysis and stay on top of their latest research–Monash U does the bulk of the food testing and was the research center where FODMAPs was coined and the diet developed.

      I have been implementing this diet since 2009 with clients and despite small changes in the foods allowed—the results are positive for the majority of my clients. FODMAPs have a cumulative impact on GI symptoms so once the bulk of the FODMAPs are removed –most IBS patients feel better. It’s unlike the gluten free diet where every crumb of wheat bread is detrimental. Also, the diet is NOT designed for long term–so no need to grieve the loss of your favorite FODMAP containing foods quite yet…the diet is typically followed for 2-6 weeks followed by a re-introduction or challenge phase to see what foods you can add back without GI distress.

      Reply

      • Christina W

        Sorry getting back to this so late. Thanks so much and will definitely look into getting a dietician or at least trying to follow this on my own for a few weeks to see how it goes. The holiday’s are upon us and it is super hard to follow but I have been slowly removing onion, garlic and broccoli from my diet and have noticed a difference however some foods still seem to be giving me an issue (maybe black pepper or butternut squash?)
        Anyways – thanks again – this site is great!!!!

    • katescarlata

      Jackie, you want to avoid foods/beverages that have more fructose than glucose–so adding just fructose may boost the fructose higher than the glucose in that food or beverage–so best bet, yes, avoid items with added fructose. Does that make sense?

      Reply
  • Pingback: Kicked up Kale! | Well Balanced. Food. Life. Travel. « Kate Scarlata RD
  • Pingback: What Kind of Pooper Are You? | integratedlifestyle

  • Beth

    which nut butter has more fodmaps: cashew or almond? Peanut butter is a legume, so gassy. Is there any other butter that I could eat?

    Reply

  • Chris Chappell

    Hi Kate
    I am just starting FODMAP diet and have a few questions.
    1) coconut milk? seen some some definitely not OK, but Monash says coconut ok. I seem to OK with small amounts of coconut flesh/butter, but have a hard time with coconut milk. Not sure why this would be. Can you advise?
    2)homemade nut milks. Been enjoying these (I am paleo diet as well) but sometimes seems like too much. FODMAPS say almond milk OK, but do not eat more than 10 nuts. Seems contradictory, I dilute my nuts 2X water to 1X nut volume wise, so even a half cup of nut milk has way more than 10 nuts. I soak my nuts before making the milk. Again, any advise welcome.
    3)conflicting cabbage info. Some say common cabbage OK. Monash says chinese (napa?) cabbage ok, and up to 1 cup savoy ok, but does not mention green (common) cabbage. My main concern is that I eat kraut regularly. Does that change the situation? and can you clarify what cabbages are OK or not?
    4) dried medicinal mushrooms and mycelia (eg. Reishi) in quantities up to 1-2 g. Should I totally avoid or is this small quantity OK?
    5)colostrum OK?

    Thanks
    How do I find an RD to work with if I choose to? Is it important to work with someone in person?

    Reply

    • katescarlata

      Chris,
      Coconut milk is low FODMAP–but sometimes it can have additives such as gums that are not FODMAPs but are still contain rapidly fermentable carbs so can be troublesome for some people. OR…some coconut milks have added inulin–which is a source of fructans/ FODMAPs. It looks like Almond milk will be high in GOS–the FODMAPs in almonds are water-soluble fibers SO…when soaked almonds are drained–the water soluble FODMAPs are retained in the liquid–the part that becomes the milk.
      Cabbage–common cabbage–with the smooth skin–is allowed in 1 cup portion. Savoy in 1/2 cup portion–that is all listed on the Monash app. Not sure about medicinal mushrooms or colostrum.
      Yes, I think it is best to work with an RD that is knowledgable in FODMAPs AND ideally in person.

      Reply

  • Lisa R

    Hi Kate, I see that you recently updated your FODMAPS checklist. I just want to confirm a couple of things:
    1) Was grapefruit moved out of the low FODMAPS category?
    2) Are all colored bell peppers low FODMAPS (Red AND green/yellow)?

    Thanks for all your great information and ongoing support! Lisa R.

    Reply

    • katescarlata

      Hi Lisa!
      Grapefruit has fructans–at least in 1/2 of a medium Grapefruit. BUT remember–if it doesn’t bother you–than eat it! 🙂
      Bell peppers in all colors are low FODMAPs–to the best of my knowledge.

      Reply

  • Chris Chappell

    Thanks Kate for the info
    Does the 4th ed of the monash university low Fodmap diet book (available from Australia) have all the latest testing in it? I bought the authors’ American version low Fodmap diet book with menus etc but still see huge holes in terms of potential foods not addressed there.
    As for almond milk, and other nut and seed milks I make, the soaking water is discarded prior to blending the nuts with fresh water, therefore.. based on what you wrote, I assume that most of the GOS is washed away with the soaking water. Does that sound right?

    Reply

    • katescarlata

      Chris–some of the GOS/fructans will be washed away in the soaking liquid–not sure if enough to make the milk low FODMAP. The app is the best way to go to get the latest food info from Monash University. Do you have an iPad, iPhone or android phone. It might be a great resource for you. The app is called: The Monash University Low FODMAP diet app.

      Reply

  • hannah

    Hi Kate,
    Thanks for your blog! this is very helpful and encouraging

    My doctor has started me on the fodmap diet to help minimize my IBS symptoms.

    I wanted to make GF bread, and lactose-free yogurt.

    I was wondering if the following ingredients are fodmap-friendly:

    1. knox unflavored gelatin mix
    2. baking soda
    3. baking powder
    4. tapioca flour

    Thank you so much!
    Hannah

    Reply

  • Chris Chappell

    Hi Kate,

    My phone is very dumb. Dont do apps and thats not going to change at this time, thats why the book was of interest to me.

    Reply

  • Samantha Matete

    Hi Kate, I would like to use tofu to replace reduced cream in a dip recipe, though I see that there is silken tofu and firm tofu, are both low fodmap?

    Reply

  • Saskia

    Kate, is one tablespoon of apple cider vinegar OK? I’d like to make homemade chicken bone broth and almost all recipes call for ACV to pull the minerals out of the bones. Thanks Saskia

    Reply

  • Chris Chappell

    Wow. I totally missed the idea that the Raw unfiltered ACV I have been using as a probiotic and stomach acid enhancer could be a high FODMAP. Is that right? That low Fodmaps diet excludes ACV?

    Reply

    • katescarlata

      Hi Chris, the low FODMAP diet is evolving–and will continue to be modified for some time as new foods are tested. Apple Cider Vinegar has not been added to the Monash app–but USDA data reveals that it has more fructose than glucose –but in very small amounts. Unfiltered apple cider vinegar could have more do to the particles left behind. I trust the Monash data as it is up to date… Balsamic vinegar was shown to be a source of excess fructose in a serving size >2 Tablespoons and US data shows balsamic as NOT being a source of excess fructose. So, as you can see–and as I am sure you are aware–practitioners educating patients on the low FODMAP diet need to make many best educated decisions.

      Reply

  • Karen Holmes

    Please forgive me if you’ve covered this before, but what about molasses, sorghum, buckwheat, amaranth, and millet? Thanks so much!

    Reply

    • katescarlata

      Hi Karen….Molasses has not been tested yet and might be a source of excess fructose. I discourage its use during the elimination phase of the diet. And I don’t have data on all of the gluten free grains BUT I have been told by the Monash team that the gluten free grains in general, have less FODMAPs than wheat. Because the diet continues to evolve– as a practitioner– I have had to make some “best educated” guesses. And so, I do allow sorghum, buckwheat, amaranth and millet with my clients. Hopefully we will get more info from soon from the Monash team!

      Reply

    • katescarlata

      Hi Karen, I thought I responded to you but not sure it went through on the blog!
      Molasses is probably high fructose–but we are awaiting Monash U to test it! And although many of the gluten free grains have been tested we don’t have this information–it’s not published yet. BUT I have been told by the Monash research team that gluten free grains –in general–have less FODMAPs than wheat. So I do allow them–but this may change when I learn more about them.

      Reply

  • Chris Chappell

    Thank you Kate.

    How important do you think it is to totally avoid even small quantities of things like onions (or onion powder) or wheat during the early stages of the diet?

    Reply

    • katescarlata

      Hi Chris–I think all onion products even powder should be avoided in the early stages of the diet. Traces of wheat such as a handful of plain pretzels or a dusting of wheat flour on chicken should not pose a problem. I do recommend that my clients avoid wheat for the most part though if possible.

      Reply

  • Karen Holmes

    Thanks so much, Kate. I’ve been following the FODMAPs diet pretty strictly since May. I do feel better, but I still don’t feel great a lot of the time. Is there any evidence that after following the diet for a year or two that you can begin eating some of the high FODMAPs foods again? I noticed in your comment to Chris that you advised avoiding onion in the early stages of the diet. Does that mean you can have a little onion at a later point? I really appreciate your blog. Peace & Joy to you this holiday season!

    Reply

    • katescarlata

      Not sure I got back to you on this question Karen…tolerance to FODMAPs can change over time–likely due to changes in gut bacteria that can occur with diet changes or treatment of bacterial overgrowth. Onion, however, seems to be one of the hardest FODMAP sources to add back. But, it is always worth doing the full re-introduction/challenge phase and assess your personal tolerance.

      Reply

  • Sheryl Lawrence

    Hello Kate,

    I’ve been attempting the FODMAPS diet with the help of your downloaded lists(thank you so much for posting updates!)but am pretty overwhelmed. I saw that you did a workshop in Bridgeport, CT in April 2013 which is close to where I live. Are you able to suggest a registered dietician who may have participated or who is knowledgeable in FODMAPS, practicing in CT?
    Much appreciated!

    Reply

  • Anne

    Hi,

    thx for all of the useful information, I often google fodmap issues and ended up on your site several times.

    Today I was looking for Lucuma, Mesquite and Avocado Oil.

    Do you know if Lucuma is low fodmap? As far as I can see, it’s a fruit and not a legume, so it might be ok, don’t know if it belongs to any fruit “category” which makes it likely high or low in fodmap?

    Guess Mesquite is high as it is a legume, what a shame!

    Also I was wondering if avocado oil is ok, thought that the oil cannot be compared to the flesh of the fruit, sort of compared it with using onion or garlic to infuse oil (which I have not done yet myself), since the avocado oil does not as such contain the fiber/carbohydrates, would it be ok to use?

    Wanted to use it in a recipe for homemade mayo, could always substitute it with another oil, but I like avocado oil which I have used before I knew (and needed) about the fodmap diet.

    THX!

    Reply

      • Anne

        Hi,

        thx for the reply, I used both avocado and hemp seed oil for the mayo and didn’t seem to have a problem with that 🙂 It was a “paleo mom” recipe, also a great site for nice recipes!

        I have another tricky question, I would like to buy a protein powder, but whey apparently contains a lot of lactose, some sites say it does not, some say it does, very confusing, I cannot tolerate fermented products, so rice protein powder is also a no go, egg protein would be possible, but I would like a vegetarian product, as I do eat a lot of meat, I thought about hemp or pea protein, don’t know how pure they are, if the protein part is totally extracted so that the fiber (fodmap) part is not there anymore? Do you know the answer to this?

        Maybe the taste would be too strong to use it for granola bars, smoothies anyways? Do you have any experience with legume protein powders?

        Thx beforehand,

        Greetings from Munich

        Anne

      • Well Balanced - Food - Life - Travel

        Anne–My Dad was born in Cologne, Germany. Glad you found me all the way from Munich! Munich is on my list of places to visit!
        Whey protein powders that contain Whey protein isolate only–should be suitable. Whey protein concentrates may have lactose. We don’t know about pea protein as of yet or other legume powders for that matter–though I did send some pea protein powders for analysis–hopefully we’ll get some info soon. Egg white protein powders are commonly used by my clients w/ excellent tolerance.

  • Liz C.

    Hi, Kate–

    Happy New Year! Two questions for you:

    1) I saw that chamomile and fennel tea are now on the high FODMAP list. Chamomile has always been my go-to tea for settling my stomach. How much FODMAP does it contain? Should I avoid it? Also, I’ve been taking enteric-coated peppermint oil caps that contain small amounts of fennel and ginger oil. Could these be harming rather than helping my IBS?

    2) I’ve been looking at reports that carrageenan can be a problem for people with IBS. What are your thoughts on carrageenan?

    Thanks,
    Liz

    Reply

    • Well Balanced - Food - Life - Travel

      The FODMAP content of chamomile and fennel is quite high from info that I have seen from Monash University. I would try avoiding it and see if you note improvements. BUT remember we all have a personal and individual tolerance to FODMAPs and so perhaps for you–it might be helpful.
      Oils should not be a source of FODMAPs–FODMAPs are carbs –so I would guess that the oils added to the peppermint oil would be okay.
      Carrageenan–is not a fodmap, BUT–I think, it would be advisable for humans to limit it’s consumption as it is associated with a risk of intestinal cancer. http://www.ncbi.nlm.nih.gov/pubmed/11675262 It’s in many, many products–probably small amounts might be okay–but this is why I constantly repeat this notion: EAT food from a plant–not made in a plant. Less manufactured foods should be our goal.

      Reply

  • Joanna

    In case it is helpful… I love ginger tea or peppermint tea for soothing my stomach (or just to get warm!). Try to find plain ginger tea, as some of the blends contain chamomile (and other potential FODMAPs). Traditional Medicinals makes a plain organic ginger tea.

    Reply

  • Rebecca

    Hi Kate,

    I started the low FODMAP diet end of September and it’s been working really well for me. However I’m now in the challenge phase and I’m finding it really…well…challenging. So far everything except oats and lactose seems to be setting me off and that just doesn’t seem right. I’m wondering if it’s about time of day and combinations with other food so I’m re-testing with challenge foods first thing in the morning and waiting half an hour before eating anything else to see if symptoms appear. Does that sound about right?

    Also, I’m an avid runner and have just started marathon training again. On my long-run days in particular I’m struggling because my body needs carbohydrates for fuel and recovery, but that sets off symptoms. Do you know of anywhere that I could find information about meeting my nutritional requirements without tipping into high FODMAP territory?

    many thanks

    Rebecca

    Reply

    • Well Balanced - Food - Life - Travel

      Rebecca–Can you work with a dietitian to help you with the challenge phase and tips to help manage your caloric intake while training? Bananas and peanut butter are my go to favs for easy digestion and calories. And if you can’t get any foods back in–then I would be a bit suspicious of small intestinal bacterial overgrowth. I am a runner-and marathoner too….but it can be tough on your GI tract –so I wish you could get your gut in working order b/4 you trained for your big event. At a minimum, try to minimize the long runs–maybe to one per week.

      Reply

  • dkaj

    Hi Kate,
    This question is somewhat off subject with this post, but wanted to see if you have read of any research where SIBO can cause high b-12 – like over 1500 in a kid?

    Reply

    • Well Balanced - Food - Life - Travel

      Rebecca–Can you work with a dietitian to help you with the challenge phase and tips to help manage your caloric intake while training? Bananas and peanut butter are my go to favs for easy digestion and calories. And if you can’t get any foods back in–then I would be a bit suspicious of small intestinal bacterial overgrowth. I am a runner-and marathoner too….but it can be tough on your GI tract –so I wish you could get your gut in working order b/4 you trained for your big event. At a minimum, try to minimize the long runs–maybe to one per week.

      Reply

    • Well Balanced - Food - Life - Travel

      This is a great question and one I wonder about. I do see some IBSers with very high B12 levels–out of the ball park –and expect this is some type of bacterial production of B12. Some bacteria do produce B12 but I have not seen much in the research suggesting that the human body absorbs it and it raises the blood values. On the other hand, there is evidence of elevated blood folate levels due to bacterial production and evidence of reduction of B12 due to bacterial consumption of the vitamin. The science of gut bacteria and its impact on health is exploding but still very much in its infancy…so we’ll know more soon enough…..but not a ton of data on this yet.

      Reply

      • dkaj

        Thanks for the reply Kate. Just from my little bit of searching of info on high b-12, I couldn’t come up with any specific research studies on it, but figured if anyone was going to know, you would be the one with all your work in this area and from the conferences you attend. Sounds like lots to learn on these necessary bacteria we have that can cause lots of issues if they overgrow. Anyways, you saved me time searching for studies that are not done yet. Thanks for your reply.

  • Anna

    Hi Kate! I’ve read here that oil infused with onion is OK. How about something that’s been marinated with onion? For example, there’s a ceviche dish I absolutely love but it’s loaded with onions. Can I safely remove the onions and just eat the seafood? Similarly, can I strain the onions from my favorite brand of non-garlic marinara sauce?

    Reply

    • Well Balanced - Food - Life - Travel

      Hi Anna, Onion and garlic are sources of fructans, which are water soluble fiber. So when sautéing the onion or garlic in oil-the fructans will not leach into the oil. (water doesn’t mix with oil) BUT because the fructans are water soluble they will mix with something that is water based like soup or tomato sauces… Certainly removing the onion from soup will lower the fructan load….but likely not enough.

      Reply

  • Sharon

    Hi Kate. I have SIBO. I follow the low FODMAPS and mainly eat veges and meat. If I eat too much rice and gluten free products, my lower stomach feels heavy. But when I do eat these, I’ll have a cabbage juice and it settles it almost immediately. I notice cabbage is high in FODMAPS.I don’t seem to have any gas from it but is it still affecting the SIBO? I also have read that cabbage and garlic juice are great for killing bacteria in the intestine. My whole digestive system often feels cleansed by drinking it.So now that makes it more confusing for me!

    Also, I’ve gone to probably 50 websites with FODMAPs listing. They often seem to conflict as to if they’re high or low! Even the major hospital and medical sites! Some say almonds and hazelnuts are low, other say high, some say ripe banana, others unripe is better. Some say cherries and all seeds are OK, some not, some say oat milk and oatmeal are OK, some not. I do understand that the type of gluten in oats is different to other gluten grains, is this why? But it is still classified as gluten. So is it SIBO friendly or not and what do you understand about the other foods I mentioned. I thought it would be a simple matter of finding out what FODMAPs are in each food product and listing it, simple as abc. How can people test it all differently??!

    Reply

    • Well Balanced - Food - Life - Travel

      Hi Sharon, Common cabbage-the smooth type is actually low FODMAP. I believe that the Monash University research is the most up to date–with FODMAP food analysis and this is what I follow and include in my info here on the blog. There are many lists online for low and high FODMAP foods–the key is to find an up to date resource–and I do try to keep my check list up to date. As research has evolved with the low FODMAP diet- new and more up to date food analysis have been done–some websites are posting old data. I do not believe oat milk has been tested. Almond and hazelnuts may be consumed on the low FODMAP diet but are limited to a small serving: 10 nuts. From a FODMAP standpoint ripe or unripe should be appropriate from a FODMAP standpoint. Oats naturally do not contain gluten–they are typically contaminated with gluten in the growing fields or on machinery that processes them. The low FODMAP diet is not as you say, “simple as a, b, and c.” It is best done with a registered dietitian well versed in the diet. The internet can provide some great info…but as we all know–not everything you find is accurate or up to date!

      Reply

  • Sharon

    Thank you so much for the quick reply and the help!

    I also wondered about butternut squash and coconut milk/cream and here in Australia we now have a low GI brown rice.. as these are also conflicting.

    The other question I have is to do with higher GI products influencing sibo as I have hyperinsulinemia. My pancreas gives off too much insulin so I’m on a low GI diet to control it. However, the gluten free grains exept quinoa are all high GI, unless they’ve been lowered by putting soy in their bread which of course is high fodmaps. The problem I have is I’m often hungry. I have tried to add seeds to say a pancake mix to bring the gi level down. So what I’m asking is does the pancreas also affect sibo? What do you understand about these things? Thank you for your advice.

    Reply

    • Well Balanced - Food - Life - Travel

      Butternut squash has some FODMAPs–the cut off amount is a measly 1/4 cup so might not be work having! Perhaps a little mixed into your quinoa might be an option! As for GI foods–it really depends on why something might be lower GI–if it’s because it has some fat and fiber–that are not big FODMAP sources–it might be okay. I have not heard of low GI rice. We do have a low GI pasta–but it is rich in resistant starch–which can make some people gassy! With my clients I try to add fiber (low FODMAP sources) and healthy fats (acceptable nut butters, pumpkin seeds, chia seeds, olive oil) to their meals to avoid a fast rise in sugar and they also tend to feel fuller. Please clarify your pancreas question…I am not sure what you are asking.

      Reply

    • Well Balanced - Food - Life - Travel

      Leslie, not sure… The Monash team allows dry wines and beer on their app–and don’t exclude particular beer–but I do wonder with all the varieties of beer and literature I have read about beer that some may indeed have mannitol. Maybe this should be my next research project?! From my patients perspective a glass of wine seems to be the best tolerated. Of course, alcohol is a GI irritant –can draw water into the intestine, as well–so we should likely limit consumption to 1-2 drinks max!

      Reply

      • Leslie

        Thanks Kate. Sounds like a great research topic to me! I have often wondered why on some occasions I would have symptoms after a glass of wine or beer, but on other occasions be symptom free. It was only after I saw your earlier post about mannitol that I wondered if that might be the cause (especialy since I am highly intolerant to polyols). I guess I’ll just have to keep better track of which brands seem to bother me and which brands don’t. Thanks again! 🙂

  • Michelle

    Help!!
    I have a couple of things that I need help with.
    1) Can you recommend an RD in Iowa who is familiar with FODMAPS and vegan diets?
    2) I’m confused about carageenan, guar gum/other gums and inulin. I noted in a previous post coconut milk yogurt is OK but all that I found has inulin in them which I understand to be a no-no..what’s the verdict?
    3) I’m vegan and just getting started on low FODMAPS as I have been suffering for years. Do you have any recommendation for vegan, FODMAP friendly vitamin supplements..particularly B12 and Vit D. I can find either vegan or FODMAP friendly but not both.
    4) finally-whats the verdict on nutritional yeast. I have been planning to use some to get my B12, but not sure it’s safe. Unfortunately I haven’t been able to find any supplements of B12 that are safe..as noted above 🙂
    Thank you so much for your time. Your site has been a wonderful and valuable resource for me as I begin this difficult journey of being vegan and low FODMAP.

    Reply

    • Well Balanced - Food - Life - Travel

      Hi Michelle,
      Welcome to my blog! I am glad you have found it to be useful as you navigate the low FODMAP diet.
      I don’t know of an RD in Iowa who is familiar with FODMAPs–check out the RD registry on IBSfree.net that may offer some guidance. I was actually just asked to speak in Iowa on FODMAPs–though not til later this year…so will have a better idea later in the year!
      Carrageenan, guar gum and pectin are not FODMAPs (they are longer chains of carbohydrates than FODMAPs) though guar gum and pectin are rapidly fermentable so may contribute to gas symptoms in those with IBS. I am not a fan of carrageenan due to animal studies linking it with intestinal cancer and inflammation. Overall, my recommendation is to limit food products and enjoy food from Mother Nature as much as possible! Probably small amounts of these additives are okay–but when individuals rely on food products consumption of additives increases along with the products!
      I believe this Metabolic Maintenance is vegan–check it out: http://www.metabolicmaintenance.com/product/Basic_Maintenance/vitamins_minerals
      Not sure about nutritional yeast–I think it would be okay though. (vitamin above has plenty of b-12) And in theory coconut milk yogurt would be okay–but you are right most contain chicory root or inulin and that is a FODMAP source.
      Hope that helps!

      Reply

      • Michelle

        Wow, thank you so much for the incredibly fast reply!! That would be so great if you came to Iowa to speak. I do have a couple more questions..hope you don’t mind
        1) I saw on the Monash App that canned lentils are OK. What’s your thoughts on this and should it be avoided during the elimination phase?
        2) Can I eat more than one moderate item in a sitting..for example I made a tofu scramble with sweet potato, tofu and broccoli and had some roasted brussel sprouts on the side. All items were under the recommended 1/2 cup but I didn’t know if combining is a problem.
        Thank you so much for all your help and work.

  • Michelle

    Oops..1 more question LOL
    Is spirulina safe? Its packed with protein so could help me meet that need but don’t know how safe it is

    Reply

    • Well Balanced - Food - Life - Travel

      Michelle–combining moderate sources of FODMAPs is not allowed on elimination phase as it would put the overall FODMAP load too high! Try to limit to one choice per meal or snack. Hope that helps. Gotta run!

      Reply

  • Chris Chappell

    What about glycerine? I read its a polyol. Its a base it seems in a number of supplements that I have been taking. Since discovering this, I have cut them out, except for one which I take 15 drops to help with sleep. What are your thoughts – is it critical to eliminate ALL polyols? I notice also that erythritol is OK even though its a polyol.

    thanks for your time and effort

    Reply

    • Well Balanced - Food - Life - Travel

      Hi Chris, I thought I answered your question …sorry ’bout that. Glycerin/glycerol are sugar alcohols. Typically the amount in a supplement should be inconsequential but if you had multiple supplements or food products–then it may add up and contribute to symptoms. Erythritol is considered well absorbed so in theory should not pose a problem/trigger GI symptoms… But one study did show that it contributed to GI symptoms when ingested w/ fructose: http://www.ncbi.nlm.nih.gov/pubmed/22118754 Additionally, a study out of Monash U last year also noted that despite mannitol and sorbitol being absorbed better by those with IBS compared to healthy controls…the sugar alcohols contributed to GI symptoms in the IBS patients. SO…what I take from that study is that even if some of the FODMAPs are NOT malabsorbed by an individual with IBS they still MAY contribute to GI Symptoms–likely due to the nature of them drawing water into the intestine when they are present. If you have a sensitive intestine–the distention from the water may trigger symptoms. So in my opinion, if the supplement is not triggering symptoms you might be okay.

      Reply

    • Well Balanced - Food - Life - Travel

      Helena–Glad you asked. Not necessarily–it may contribute to IBS-D in an individual with rapid intestine transit–but in someone with IBS-C it might feel like you have a big fat water balloon filled with water and air sitting in the middle of your belly.

      Reply

  • Sabine

    HI Kate! I have really troubles with the amounts..
    1) Suggested amounts for vegetables are “normally” 120 grams per serving (swiss society for nutrition). May I eat for example 120 grams of low-FODMAP green beans or ratatouille made out of FODMAP-low vegetables (tomatoes, zucchini, eggplant, red bell pepper)? Or are even the low FODMAP vegetables limited per serving?
    2) Suitable fruits are limited to 1 serving per meal. But as FODMAPS accumulate, why does Sue Shepherd propose a main-meal with vegetables and a fruit for dessert? Does that mean that I may combine 1 serving of EACH FODMAP in one meal? Please help! Thank you so much!!

    Reply

    • Well Balanced - Food - Life - Travel

      This is a very good question. If we had all the data to add up all the fodmaps in a meal and limit it to the 0.5 grams of total fodmaps as outlined by the Monash U team as a good mealtime limit–we could perhaps with some difficulty use this in practice….but many of the food analysis data is unpublished and some of the universal data that is available is outdated and inaccurate. In my practice, I allow low FODMAP veggies with in reason–a normal size side salad or 1/2 plate of sauteed low FODMAP veggies –unless the vegetables were in the moderate fodmap range–such as butternut squash, broccoli etc…only 1 moderate fodmap veggie per meal in the limit specified by the Monash app. 1 low FODMAP fruit limit per meal helps limit the fructose load per meal (although this concept of fructose load has not been studied in the IBS population! we think this is beneficial) So..to answer your question, in my practice as it stands right now, I would allow ratatouille. I would not encourage my patient to eat a bowl of ratatouille the size of their head but rather fill half the plate or slightly less of it. Then I encourage perhaps a potato or rice which is low to zilch in FODMAPs. I would allow my clients to eat a piece of acceptable low FODMAP fruit for dessert and low FODMAP veggies at the same meal. I have found only a handful of clients need to be super strict –and in my experience –those who are SUPER sensitive to FODMAPs have small intestinal bacterial overgrowth-so I am sure to have them tested and treated!

      Reply

  • Chris Chappell

    Thanks for all the great help kate!
    My latest conundrum is digestive bitters, which I want to try due to low stomach acid. The mixes all have some dandelion in them. Is that OK on fodmaps diet or not? I have read that dandelion tea is not allowed on the diet. Any knowledge about bitters that are compatible with the diet would be appreciated.

    Reply

    • Well Balanced - Food - Life - Travel

      Chris, I have no clue on that one! Strong dandelion tea is a moderate source of FODMAPs so now sure how that would factor in.

      Reply

      • Anna

        Darn it 🙁
        I just bought a bunch of dandelion tea to help with water retention. Dehydration is a lovely side effect of a new medication I’m taking so my body is retaining lots of water even though I’m drinking all the time. Do you know of anything that helps eliminate excess water that is FODMAP friendly?

  • Steph Dale

    Hi Kate,

    Thanks for all of your help, you really do make following this diet a lot easier! I’m training for a marathon and struggling to eat enough to keep up with my training. I’m looking to make some homemade FODMAPs free flapjacks and just wondered if it’s ok to add dried fruit? I have seen some recipes online that include raisins or dried fruit and wasn’t sure if that was ok.

    Many thanks!
    Steph

    Reply

    • Well Balanced - Food - Life - Travel

      Steph most dried fruit is not allowed as it a source of fructans-prunes also have sorbitol. Dried cranberries slip under the FODMAP cut off but only in <1 tablespoon serving. Perhaps try adding bananas, blueberries or strawberries and some walnuts or pecans to add some flavor to your flapjacks. If you tolerate peanut butter --that is a filling low FODMAP calorie, protein and magnesium boost for you. Would encourage you work with a dietitian that can help you be creative w/ your diet to ensure adequate nutrition for your big race. A multivitamin during this training phase may also be a good idea.

      Reply

  • Well Balanced - Food - Life - Travel

    Anna, I would discuss your fluid retention side effects with your doctor or health care provider –It would not be wise to provide guidance without understanding your health history.

    Reply

  • Robin j

    Just starting to prepare for my fodmat diet. So confusing! Have had severe ibs and gets worse with age. I have the food lists from my nutritionist. Are any high fodmat fruits ok if canned or cooked.

    Reply

  • matuyama

    Kate,

    Thanks for all the great info. You mention that SIBO might be an issue in FODMAP intolerance. From all I’ve read on the topic I suspect this might be the case for me. Do you think dietary changes (ie eating low-fodmap for a while) can be sufficient to treat SIBO?

    Also, I seem to be supersensitive to GOS (excessive nuts and any amount of legumes will give me a killer backache, for one) while onion/garlic and most high-fodmap vegetables don’t seem to bother me that much. I’m trying to figure out the mechanism behind this and I’m testing my tolerance level for different cooking methods. Do you have any information on how sprouting legumes affects their FODMAP content?

    Reply

    • Well Balanced - Food - Life - Travel

      I am doubtful that diet measures alone can treat SIBO–but perhaps. We need more research in this area. I believe the low FODMAP diet might be helpful in managing symptoms of SIBO –at least partly. You may have gut flora (bacteria/microbes) that prefers GOS fibers as their food source…and perhaps these bacteria contribute to toxic metabolites or a leaky gut which impacts you on a systemic level–ie back pain. –just an idea–theory–that needs more evidenced based research…but something to think about.

      Reply

  • Bee

    Hi Kate,
    I have just started following the low FODMAP diet. I have been using the Monash Uni app to guide me however I am confused about some things. Are all the recipes on the app ok for the elimination phase? Some foods that come up blocked when I set the filters for the elimination phase are still in the recipes. For example sweet potato is blocked out however it appears in one of the recipes (lasagna I think). Is it because the serving size is small and therefore ok? Also what is maltodextrin and is it ok in a low fodmap diet?
    Thanks for your help.

    Reply

    • Well Balanced - Food - Life - Travel

      Bee, I am assuming you are referring to the recipes in the app, correct? If the sweet potato is under the FODMAP cut off then I allow in the recipe. Maltodextrin is not a fodmap source by definition so we allow it….but I have some concerns that not all maltodextrin is the same and may be an issue…but for now–it is allowed. Try to choose real foods from nature and this will eliminate maltodextrin!

      Reply

  • Anna

    Hi Kate,

    I have a question about stacking FODMAPs. I’ve read in previous posts that it’s no good to have two FODMAPs in a single sitting, but what if the FODMAPs are all small enough to be low FODMAP? For example, a snack of 1/3 cup sweet potato plus a tablespoon of almond butter which, according to the manufacturer, is equal to about 3 almonds. Would that be considered “one FODMAP” or am I fooling myself? Thank you for all you do!

    Reply

    • Well Balanced - Food - Life - Travel

      Regular corn syrup should be okay. I say “should” because when you are dealing with a manufactured product there is always a bit of a grey area…what the product should be by definition…and what it really is in a food product…might not match up. BUT that being said…I do allow it with my clients….of course, avoid HIGH fructose corn syrup as it would be a definite source of excess fructose.

      Reply

    • Well Balanced - Food - Life - Travel

      Hi Robin,
      Just like there are different ways to educate a patient on how to lose weight-there are different ways to apply the low FODMAP diet. I encourage my clients to limit to 1 moderate containing FODMAP food per sitting, in general. So…1/2 cup broccoli would be allowed but not 1/2 cup broccoli and 1/8 of an avocado at the same meal. Tolerance to FODMAPs is variable. I try to implement the diet with the least amount of rules so my clients don’t over think every mouthful. When working with children and some patients with extreme symptoms, I may be more conservative.

      Reply

      • Well Balanced - Food - Life - Travel

        Aww…Robin. Make sure you have been screened for small intestinal bacterial overgrowth–which symptoms mimic IBS–and try not to put too much pressure on yourself with the diet. Just do the best you can.

  • Karen Holmes

    Hi, Kate. I’ve also wondered about whether regular corn syrup is ok, so I’m glad to see this question posted. I also keep running across “cultured corn syrup solids.” Any idea what that is, and if it is ok too? Thanks!

    Reply

  • dkaj

    Hi Kate, It’s me again. I thought of 2 other questions in the last couple days. #1.If a person comes back on endoscopy stating they are NOT lactose intolerant, the biopsy showed they had highly sufficient amounts of lactase enzymes, could lactose still have a compounding factor to FODMPs because it is easily fermentable??? We were told we didn’t need to remove lactose, because dd was not lactose intolerant, but this was by a GI nurse who was not trained in FODMAP’s. We hadn’t removed it, because of this reason, but now I’m thinking it might be causing issues when combined with other fodmaps, so we’ve been trialing some combinations of ingredients to see if it might be adding to fodmap load all within one particular food or drink. #2) When a person trials a new food higher in fructose and/or other fodmaps, should they be doing the trial at meal time after eating a protein first, or should they do the trial on an empty stomach to see what their tolerance is? Does the literature have any guidance on this as it relates to food trials since protein (amino acids??) aids in supposed to help aid in the digestion of fructose. Any info you can provide would be greatly appreciated once again as I want to be consistent in how we are doing these some of these food trials.

    Reply

    • Well Balanced - Food - Life - Travel

      Deborah–again very thought provoking questions 🙂 If there are sufficient enzymes then the lactose should be digested and absorbed into the blood stream. BUT lactose may still be a problem if 1) the individual has small intestinal bacterial overgrowth and the bacteria in the small intestine get to the lactose before it’s absorbed into the blood stream (they fermented it–but instead of colonic fermentation–this can occur further up in the small intestine which can lead to cramping, severe bloating and other IBS symptoms). Additionally, as a FODMAP–lactose can draw water into the intestine if not absorbed quick enough. This should not be an issue in there is plenty of enzymes and the intestine motility or movement is normal and the intestine is not sensitive (which is often NOT the case in IBS). And certainly the combo of FODMAPs–a little undigested lactose in combo with other FODMAPs may be enough to cumulate together to trigger symptoms. This is where I believe a knowledgable dietitian can help you. 2) Typically I have my clients add back excess fructose in the challenge phase during a typical meal. Protein intake can aid fructose absorption and having a mixed meal may help as well for some people depending on their intestinal motility pattern. For instance, if a person ‘dumps’ food from the stomach to the intestine (a rapid process)–this can lead to low blood sugar, severe bloating, diarrhea–and in this case having some healthy fat and a bit of fiber at the meal will slow the process of digestion a bit to prevent or lessen the effect of ‘dumping’. It is okay to try testing fructose alone or at a mixed meal but the likelihood of tolerating it might be better with a balanced low FODMAP meal. Just my perspective anyway. More research will tease out these specifics better and more definitively in time…

      Reply

      • dkaj

        Thanks Kate for your reply. And, yes I will be very glad when you come in April to the spring conference. No dieticians as of yet who have gone through the “formal” training, so I appreciate all your responses to my questions until then. On another note, finally got our SIBO breath test done, and you were right on target with the lactose. DD came back positive to SIBO. Surprisingly, even though she is constipation based since starting foods as a baby, now age 8, she is a hydrogen gas producer. I am guessing the bacteria up higher in the SI and their fermentation process may explain her reflux, regurgitation, nausea and horrible tummy pains starting up again. I truly appreciate all of your advise and wisdom!! Without it I would have never had the confidence to request the testing so we can continue to move forward.

      • Well Balanced - Food - Life - Travel

        Yes I bet the fermentation further up in her intestine in increasing her symptoms of reflux. Hopefully you will now head in a more positive direction! Good for you Mom….advocating for you baby! 🙂

  • Nicki

    Thanks for a fab resource!And apologies if this has been covered previously, but wondering what your opinion of fermented vegetables is?
    And miso soup – is it safe?
    much appreciated
    Nicki

    Reply

  • Joanna

    Hey Kate, I have been following FODMAP for 10weeks and then I came to the re-introduction phase and I messed up as I always do, so I am back on low FODMAP now, but there are few things I’d like to clarify. See soya is apparently ok on fodmap, however I just expand after having tiniest amount and its the same with any kind of cabbage or other pulses. Another thing I wanted to ask is what is kale exactly… I need to say I had it and enjoyed it and then my friend said that it is a kind of cabbage from the broccoli family.. Confused me so much. Is it likely to cause bloating/stomach pain? Thanks,

    Joanna

    Reply

    • Well Balanced - Food - Life - Travel

      Joanna, Miso probably has FODMAPs. Kale is from the same family as broccoli–but is lower in FODMAPs. Soy/soya can be a source of FODMAPs so it really depends on what form–firm tofu should be okay (not silk variety though), but whole soy beans, soy flour are sources of FODMAPs. Cabbage and beans/pulses are sources of FODMAPs depending on serving size, variety and preparation. Can you work with a dietitian to help you sort all these details out? For instance, common cabbage (smooth skin) vs. savoy cabbage have different amount of FODMAPs. 1/2 cup or less of savoy cabbage would be suitable while common cabbage can be consumed in 1 cup portion only. So could be your portion sizes that have pushed you into FODMAP overload.

      Reply

    • Well Balanced - Food - Life - Travel

      Blair,
      In short, I allow regular corn syrup and small amounts of sweet corn <1/2 cob and the more starchy-types of corn such as polenta.

      Corn varieties vary in FODMAP content--corn made into polenta is more starch-y so not a major source of FODMAPs while sweet corn is a potential source of fructans and sorbitol so has more fodmaps--although 1/2 of a cob of sweet corn is under the FODMAP limit for both of those FODMAP sources. Regular corn syrup as opposed to high fructose corn syrup should not be a source of FODMAPs....but many of these syrups have not been tested to my knowledge and it will be interesting to see how they measure up when analyzed. When we rely on manufactured products vs. those from nature--there will likely be variables that we just won't know for sure unless certain syrups are tested.

      Reply

  • Claire

    Kae, what are your thoughts about Nature Made Adult Gummies Fish Oil? The ingredients say corn syrup, sugar, gelatin, water, citric acid, lactic acid, fumeric acid, natural flavors, colors added, MCT, Caranuba Wax. THe label says contains fish, soy and milk but I don’t see any soy or milk in the ingredients.

    Reply

  • Icha

    Thanks so much for this fantastic resource. I’ve read all the comments and just had a quick question. I was put on a low-fodmap diet and told that I had ibs after a celiac test turned up negative. I don’t know if I do have ibs because I’m just now trying to read up on it and learn, but the diet did help. in the challenge phase, my only reactions were to gluten and soy. Is that typical, or is it more likely that I am just gluten/soy sensitive? My dr. (no RD, GI got bored after all my tests were normal) says no, you have ibs. I’m just confused over what that means and if I have to avoid all of the fructans foods when most don’t bother me.
    thanks so much for your thoughts!!

    Reply

    • Well Balanced - Food - Life - Travel

      Icha,
      I am trying to help you but I am a bit confused by how you tested for gluten and soy. What were your challenges to determine your intolerance?
      Also, did your doctor test for celiac prior to any diet changes? It is important that you are eating gluten when you are being tested for celiac disease for accurate testing. How did you challenge only for gluten and not wheat at the same time? It’s difficult to tease out whether you are reacting to the fructans in wheat vs. the gluten in wheat if you challenge with wheat. Does that make sense? What was your soy challenge? Typically, the low FODMAP diet is followed for 2-6 weeks and then you would introduce FODMAPs by individual groups–lactose, fructose, fructans etc. “Gluten” is not a typical challenge but might be use in some cases when a patient is unsure if its the gluten or the fructans that are troubling them…But this is a bit tricky to execute so wondering how you went about this challenge on your own? If you don’t react to adding some onion to your low FODMAP diet –then you could assume that you can add this back to your diet. Most FODMAP sensitive people react to onion. The goal, of course, is to eat a diet with the greatest variety for adequate nutrition without triggering symptoms.

      Reply

      • Icha

        Thank you for replying so quickly! The quick response to how I’m doing it on my own is “probably badly”. I started having gi symptoms last summer (fairly major change in bm), went through three different doctors and two specialists, and finally they decided to test for celiac. I didn’t change my diet, but I’ve never really eaten barley or rye and I rarely eat wheat — just breakfast cereal now and then, which I try not to do because it makes me puff up like a balloon (but so yummy). I am vegetarian and make most of my own food; have since I was a teenager. My main grains are oatmeal, corn, and buckwheat.

        My low-fodmap diet was sort of cheating because I’ve never given up dairy (but I’ve had multiple days in a row w/o symptoms with dairy, so I don’t think lactose is a problem). I got stuck in the airport during the horrible storms in January and lived off of garden salad, melon salad, bananas, coffee, and plain yogurt for 5 days. so when it wasn’t celiac, the gastro. suggested I try reintroducing foods from the other groups, gave me a printout list from Stanford, and said “you’re a smart person, so I think you should be able to do this on your own”(HA — I’ll take the compliment, but this is complicated!!).

        I introduced them a few at a time, not one by one,, one meal/day for three days in a row. The soy challenge was Genisoy sea salt soy crisps (soy protein isolate, rice flour, sea salt, sunflower oil). That was okay once and not twice, so I tried again with a veggie chicken burger (water, tvp, vital wheat gluten, yeast, canola oil, xanthan gum, carrageenan, and a bunch of vitamins), but I realized that tvp might be soy, so then I was confused and didn’t finish the trial. I also tried a dried fruit mix (fine — raisins, pineapple, papaya, apple rings), asparagus and onions grilled with a bit of lemon juice and oil (fine), and vegan burritos with black beans and corn tortilla (fine). So I feel like I’m sort of back to where I was before, where I know that cereal makes me puff up, but that’s about it… and the other gi symptoms are not predictable.

        Thanks again, so so much!!!

      • Well Balanced - Food - Life - Travel

        Reacting to the soy crisps is interesting…the soy isolates should not be a source of FODMAPs….so perhaps you do have an issue with soy protein?? I would recommend you find a dietitian that specializes in digestive health and consider allergy testing.

  • Karen Holmes

    Hi, Kate. I’ve heard that you shouldn’t eat fresh fruit with meals since it digests more quickly than other foods, and the other foods slow down the fruit’s digestion which leads to fermentation (I think that’s the rationale). I’ve been trying to eat fruit separately, in between meals, but then that conflicts with the advice to try to allow 2-4 hours between meals. I’d love to have some strawberries or blueberries or bananas on my hot cereal. What do you think? Thanks so much for your help.

    Reply

    • Well Balanced - Food - Life - Travel

      Karen, Do you have a source for this? I keep hearing this lately from clients–so it must be out there on the internet. I can’t say I agree with this theory–but if there is research or a study would love to see it but I think it might just be someone’s created theory without any evidence for recommending this. I like to recommend fruit as part of in a balanced meal. Protein enhance fructose absorption and fat and fiber at a meal slow the emptying of food into the small intestine which for some of my client is better tolerated –than having the fruit dump quickly into the small intestine.

      Reply

    • Well Balanced - Food - Life - Travel

      As found in chocolate chips Robin? I am not sure that it’s been tested on it’s own but from what I gather it would contain all parts of the cocoa bean and in small amounts might be okay as in a few chocolate chips–but not large quantity. And….this is just my guess. I find most of my clients can tolerate a few semi-sweet chocolate chips and chocolate liquor is often an ingredient in these.

      Reply

  • Karen Holmes

    Thanks for your response, Kate. No, I didn’t have a science-based source. My massage therapist mentioned it, and I thought the dietician I consulted might have mentioned it, but I’m not sure–and of course there was a lot about it on the Internet! In the meantime, I found this on the American Institute for Cancer Research site, and they seem to agree with you:

    http://www.aicr.org/press/health-features/health-talk/2013/feb2013/eat-fruit-other-foods.html

    Reply

    • Well Balanced - Food - Life - Travel

      Thanks for the link Karen. It can be frustrating because nutrition really is an evolving science and there is some many inaccuracies on the internet that make people afraid to eat…or break unfounded rules.

      Reply

  • Samantha Matete

    Hi Kate, I just wanted to check about Kale. I believe it is low fodmap but I have just been told that it is related to the brassica family which are high fodmap. What are your experiences with Kale? I’m a bit weary as to whether I will be able to eat it, as most of the brassicas eg. cabbage, cauliflower, broccoli, brussels sprouts are big triggers for me even when I have tried to reintroduce back into my diet. But I’m also aware that tho they maybe related, this may not be a factor. On that note I would like to confirm that asparagus, mushrooms and avocado are in the clear!!!!

    Reply

    • Well Balanced - Food - Life - Travel

      Samantha- Kale has been tested by Monash and found to be low FODMAP. Sometimes the tough leaves can be hard to digest so you might try baby kale first if it’s available near you. You could try kale chips–my personal fave. Perhaps start with a small portion to assess your personal tolerance? Kale is in the brassica family–but maybe different since it’s the leafy part of the plant.

      Reply

    • Well Balanced - Food - Life - Travel

      Also, not sure I am understanding your comment about asparagus, mushrooms and avocado? They all contain fodmaps. Avocado –small amounts are okay–but just 1/8 of the avocado so more like a taste than a portion!

      Reply

  • Mary Beth D. Green

    Hi Kate, I just took your work shop in Providence. It was well worth it.
    I am working with a patient and she has been advised by her gastro. to use Smooth Move tea, it contains bitter fennel fruit, would this be ok or not. The main ingredient is Senna leaf. She tends toward constipation.

    Reply

    • Well Balanced - Food - Life - Travel

      Mary Beth–I would circle back with the gastroenterologist and see if there might be another alternative–as fennel would have FODMAPs. Some individuals benefit from the Smooth Move tea–BUT there are other options if you patient wants to give the low FODMAP diet a true trial.

      Reply

  • Becca

    Hi Kate,
    Are stuffed cherry peppers low FODMAP? They are stuffed with a hard cheese and prosciutto and in an oil. They are spicy and I love them. Thanks for all your information on IBS. You have changed my life!

    Reply

    • Well Balanced - Food - Life - Travel

      Hi Becca…not sure that cherry peppers have been tested for FODMAPs–but since other peppers have been low FODMAP an dth prosciutto and cheese would be okay–I would think they would be worth a try. I eat them without a problem! 🙂

      Reply

  • Becca

    Hi Kate,
    Thank you so much for your super fast replies. Low FODMAP is primarily about choosing the right food as well as being very careful with portion control?

    Reply
  • Pingback: Low FODMAPs Diet Round-Up - Mindful Meals

  • Blythe

    Like many people, I am confused about loading. I’m two weeks in to my elimination phase.

    I have baked some ‘not’ cross buns for easter and each portion has: 20g almond meal; 10g pecan meal; 6g dried cranberries; tiny amount of orange zest and a drizzle of coconut oil (plus some pure vanilla, eggs and bicarb).

    Does this put the fodmap load over the limit? AND if I had half a banana, or a few blueberries, small amount of lemon juice with the bun would I be over the limit?? I need to gain weight and I’m finding it difficult to work out how to plan meals and snacks.

    With thanks!
    Blythe

    Reply

    • Well Balanced - Food - Life - Travel

      Blythe,
      Can you work with a dietitian to help you with your weight gain goals during the elimination phase and to help determine the risks and benefits to doing the diet if you are underweight? You don’t want to cause more harm than good. Are you noting any symptom relief on the diet? By two weeks you should know if you will benefit or not. Tolerance to FODMAPs is individual. Based on the info you have provided the bun has too many FODMAPs. Nuts need to be limited–especially almonds where the cut off is 12 g/ serving to keep the FODMAP load inline w/ the diet goal…on the elimination phase. Rice, baked white potatoes can pack on the calories. Peanut butter or hard cheese and rice crackers can up your calories a bit while on the low FODMAP diet too. But get help from a dietitian to help you establish a meal plan that will provide weight gaining calories.

      Reply

  • Kim

    Hello – Follow this blog quite regularly and great info. Just confused about your comments on Fennel in this post. March 2013, you indicated both leaf and bulb are ok (low fodmap). July 2013, Jan 2014, March 2014 – you indicated that fennel tea and, I *think* any other form of fennel is high fodmap. Is the latter information the most current?

    Asking because I found a recipe for low fodmap harvest veg soup that includes fennel (bulb, I think), as well as tempeh, butter nut squash and canned brown lentils amongst other things. I would reduce quantities or eliminate the various fodmap foods, but just not quite sure how to classify fennel.

    Reply

    • Well Balanced - Food - Life - Travel

      Hi Kim, According to the Monash researchers 1/2 cup Fennel bulb and leaves in cooking are allowed (Monash app)–but tea is not (on their site). Perhaps drying the leaves to make fennel tea changes the composition of the fennel.

      Reply

  • Martine-Aimee

    Good morning Kate!
    I would really need your expertise here, and I would love to have your opinion…I posted before here but let me make a quick recap. I suffer from chronic bloating, it is somewhat under control with the FODMAP diet but I never feel great, or 100% normal. I have passed all the tests for IBS but they didn’t find anything. I also went to see an endocrinologist and everything is fine except I have low vitamin D. Could you point me toward a vitamin D supplement that is FODMAP friendly? Or should I see a family doctor for prescription supplement of vitamin D? Have you ever encountered a case like this in your practise? Thanks so much!

    Reply

    • Well Balanced - Food - Life - Travel

      Would continue looking for cause of your GI distress. Consider 2nd opinion–a fresh new set of eyes looking at your case can provide a new perspective. I fired a few docs before I found my answer!
      As for Vitamin D supp–there are many that are okay on the market–just avoid those with sorbitol and mannitol–Nature’s made is a good source. BUT….supplementation amount would vary depending on how low your level was–I would discuss w/ your PCP!

      Reply

    • Leslie

      Have you tried avoiding products containing gums, such as guar gum, xanthan gum, etc.? They are commonly found in gluten free and otherwise FODMAP friendly commercial products. They can cause symptoms such as gas, bloating, and stool changes. Avoiding them took away all of the symptoms I was experiencing despite strictly following the low FODMAP diet.

      Reply

  • Syd

    Hi Kate,
    Thank you so much for this website. This table will be incredibly helpful when I start low FODMAPs. I am vegan and I was wondering if it’s possible to get enough calories on a vegan diet while doing low FODMAPs? I think it would be but I am concerned because of the elimination of so many foods and fruit is limited to only 1 cup per meal. Do you find that people who consume more than this amount become symptomatic? Thanks!

    Reply

  • Leslie

    Hi Kate. What are your thoughts about psyllium fiber and brown sugar syrup? I’m seeing both as ingredients in products. Thank you!

    Reply

      • Jess

        Kate — I have this same question. Do you know of particular gel brands that are low FODMAP? I’ve always used GU, but in starting up low FODMAP soon, I won’t because it’s fructose-based. I see CLIF Shot and Blocs are maltodextrin-based, but generally wondering if you point patients toward any particular brand of gels/blocks. Thanks!

  • Sondra

    Are the following ingredients from a bag of tostidos okay? Non-hydrogenated oils:Palm olien, sunflower, canola or cottonseed oil, lime, sea salt. I think ground white corn is okay. I ate those and also had a momentary weak moment and ate some homemade chocolate chip cookies. I’m paying for it now with intestinal pain and C. Trying to pinpoint the culprit(s). Not a good way to test I know.
    Thanks
    Sondra

    Reply

  • Rachel H

    Hi Kate
    Just wondering if you could advise on what sodas are low FODMAP? Is Diet Coke safe? I’ve never liked normal Coca-Cola and Diet Coke is what I’d always order when out in a bar…Thanks in advance! Rachel

    Reply

  • Mary

    I have been on a low FODMAP elimination diet for 6 weeks and feeling great. I thought I would try to add some foods back in now and I went out to dinner last night and had some chicken and stirfry veggies. It was cooked in soy oil and I ate all the low FODMAP veggies and a little bit of broccoli for the first time in 6 weeks and I had TERRIBLE gas and loose stools after I ate. The meal also contained onions but I picked those out.

    Could that small amount of broccoli have been the issue or do you think it was the fact that onions were cooked in with the veggies and even though I didn’t eat them, I reacted to them anyway?

    We don’t have any dieticians in my area that are familiar with low FODMAP diets so I am doing this on my own.

    Thanks!
    Mary

    Reply

    • katescarlata

      Hi Mary, I would guess the culprit was a combo of the broccoli and onions–both contain fructans. The water soluble fructans will leach into the meal and you will consume the FODMAPs from the onion even if you remove them. If you simply cooked onion in oil and removed there wouldn’t be a problem as the oil wouldn’t mix w/ the water-soluble fructans–but it can mix in w/ the other veggies/chicken in cooking. Hope that helps! Hope you feel better now!

      Reply

  • ralph

    Hi Kate…..first, thanks for your generous sharing of info. I’m just starting fodmap diet and after the first 4 days seem to be doing worse. have lots of silent reflux, especially at night disturbing sleep pattern. I seem to have upper digestive issues—gassiness which seems to often come several hours after eating. I’ve eaten whole foods and practiced internal healing arts for 40 years and my gut issues have gone a long way to increase my humility and test patience. I had a total great digestive system for the first 50 years but the last 10 have been most challenging.I’m wondering how long will it take to know if this diet is worth pursuing. also about a few things I eat or take: Is aloe vera o k…? tumeric ?
    licorice tea? ..raw saurkraut? seaweed?..and if some chicken was cooked in something that had onion or garlic in it (but not eaten directlyI, is that off limits? thanx so much for your good energy!

    Reply

    • katescarlata

      Ralph–I would look at what you are eating now on low FODMAP that may be interfering w/ your current symptoms. Some ideas to think about—have you increased your fiber content too much or conversely too little, any other dietary changes that may be interfering in a more positive manner. Could it be that your diet was exceptionally high in FODMAPs and now you removed all food sources for your copious bacteria and they are dying in droves. Is your fat intake higher? Just thinking out loud. It’s often a few variables. In relation to the low FODMAP diet–not sure about aloe vera, licorice tea, raw sauerkraut –seaweed and turmeric are okay. Unfortunately it is best that meat is not cooked w/ onion and garlic even if you remove them–some of the water soluble fibers will likely get into the meat. And I hope that you have been screened for celiac disease and small intestinal bacterial overgrowth.

      Reply

  • Daria

    Hi Kate –

    Your blog is a lifesaver. I go to it every day after being diagnosed with IBS and my Dr. recommended this diet. I see a prior post (May 2013) that Almond milk was still being tested. Is there an update on this? Also, are you familiar with Smart Beat (not Smart Balance) products? They make lactose free cheeses and I was wondering if these are fodmap friendly. And, also, curious if you know about miracle noodles/ miracles rice.

    Thank you for committing your life to helping people with digestive issues. We appreciate you!!

    Reply

    • katescarlata

      Glad you find the blog helpful Daria. As I have said numerous times –it’s a true labor of love. Lots of time goes in to it–but helping people on their low FODMAP journey makes me happy. No updates on almond milk. It got put to the side from what I gather. Smart beat cheeses seem okay–but lots of additives and personally I would sub in real cheese–most are acceptable on the low FODMAP diet–the only cheese excluded are ‘wet’ cheeses such as cottage and ricotta. Not sure about the miracle noodles, sorry.

      Reply

  • Daria

    Hi Kate –

    I forgot one other question. What about isomalto-oligosacharides? They are used in some protein bars and in some Sea Snax products (their Sea Snacks Sticks). Thanks!

    Reply

      • Daria

        Kate – I am truly so thankful you took the time to respond to my inquiries! this is quite a battle! I am a marathon runner, too, and I’m finding my runs are better because I’m not running through so much abdominal pain. I am trying to make it through the elimination phase, but keep flaring up accidentally after I eat something FODMAP! Your blog truly helps make this process a bit easier. THANK YOU!

      • katescarlata

        As a marathon runner, make sure you are eating a balanced diet with adequate carbs and protein to fuel and repair your muscles. A good multivitamin or at minimum a B-complex vitamin can be helpful. And you are most welcome! Stay well!

  • Frances

    Hi Kate, According to the Monash Uni Fodmap App, Almonds are red (high in fodmaps). Hazelnuts are also listed as red/no go. I’ve found your chart really helpful – Thanks! Frances

    Reply

    • katescarlata

      Frances, dive into the app a bit deeper. Although almonds and hazelnuts are ‘red lighted’ small portion is allowed. !0 hazelnuts and 10 almonds are actually low enough to be allowed on the low FODMAP diet. And yay for that…because I love my almonds!

      Reply

      • Mary

        I love almonds also and I was baking with almond flour for years and I began to notice it started bothering me. Now that I know too much almond is a FODMAP it all makes sense.

        When you use almond flour, you are getting far more than 10 almonds at a sitting when eating a piece of almond bread.

        Hazelnuts give me terrible gas too so I’m convinced I have an issue with FODMAP foods.

        This site is a Godsend for me!

        Thanks Kate for providing such a great site!
        Mary

  • Lauren

    Hi Kate,

    What are your thoughts re: juicing with FODMAPs?

    I realize everything going into the juicer is raw but am wondering if the extraction process — along with the removal of the fiber, pulp, and other solids — allows otherwise FODMAP-laden fruits and veggies to be better tolerated by IBS-affected patients (?)

    Perhaps this would work because the nutrients in juice-form are more assimiliable while simultaneously not initiating a substantial digestive process (?) If everything is just absorbed, it would have little (if any) chance to ferment and cause symptoms, right?

    I’ve done a few experiments so far with green juice drinks, including such common FODMAP triggers as apples, celery & avocados (in larger quantities), all without a major GI uproar to follow.

    Very interested to hear what you have to say on the subject.

    Thanks–

    Reply

  • Anna

    Hi again Kate! Thanks again so much for this site – it’s a life saver! I recently tested positive for SIBO and I have a question for you. On your SIBO page, you wrote that while on antibiotics, it’s best to eat fermentable carbs. The nutritionist I’m working with hasn’t heard that before but I think I’m going to do it anyway because it makes sense to me.

    My SIBO is in the “medium” range so I’m going to try natural anti-microbials before antibiotics. Does the diet strategy of eating fermentable carbs still hold true in this case? If so, is it enough to eat some starches with each meal, like kabocha squash, or do I need to be more aggressive with FODMAPS?

    Thank you!
    -Anna

    Reply

    • katescarlata

      Hi Anna, there really isn’t good research in this area or a validated diet protocol for SIBO but the experts in the field seem to agree that adding back some food for the microbes is better than starving them which seems to lead to hibernation and less effective eradication. I would encourage adding back FODMAPs which tend to ferment in the lower small intestine. In my practice, I encourage my clients to add back 1/2 an apple and some garlic–rather than push large quantities of FODMAPs and make them feel overly miserable. BUT again, I caution–this is more based on theory vs. actual studies as far as I know.

      Reply

  • Daria Brainerd

    Hi Kate – Thanks again for following up on my inquiry. I have had the best week of my life since following the low fodmap diet. My husband and I could not figure out why my belly was so enlarged. I am very petite and small boned. We would be in public and people thought I was pregnant! My husband thought I just had lumbar lordosis so bad that it was causing my pelvis to tilt in such a way that caused my stomach to jet out. After two days of no fodmap, I was completely deflated and felt so much lighter!! I rely on your blog so much. I read through every post today and have just a couple follow-up questions. If I skimmed over the answer to these, I am so sorry:

    As a runner, I often enjoyed a post or pre-run snack that was libby’s pumpkin mixed with almond butter and cocoa and topped on oatmeal. I am curious if Monash was able to determine anything from your pumpkin sample you kindly sent last year for testing. Any word on this?

    Also, I spent about two hours going through protein bars at Whole Foods. Three looked somewhat tolerable:

    Certain Flavors of the GoMacro Bars (Passion Protein or Protein Purity flavors)
    Quest Bars (the ones sweetened with stevia NOT sucralose)
    ThinkThin Bars (some flavors have maltilol but no chicory root or inulin – like the Dark Chocolate one). I see there is Maltilol, but I hear that some people are OK with this?

    Also, for vitaminB I took a complex called ‘Adrenal Fatigue fighter’ – are you familiar with that? There are some herbs in there I can’t find info on: http://www.vitaminshoppe.com/p/ridgecrest-adrenal-fatigue-fighter-60-veggie-caps/ph-1065#.U3gL_LK9KSM

    And, any thoughts are Zevia sodas or Vitamin Water Zeros and Powerade Zeros?

    PS – I am so fascinated by food and healing through foods. There was a phase three years ago where I was going to back to school to be an RD to help autistic children through diet. I have no personal link to any child with autistic, but just was extremely fascinated by the research and science, including testing, on some of the success stories. I’m a CPA and my husband was in law school, so it made sense at the time that I stay employed. Now that he is out, and I’m looking for a bit of a career change myself, I am reconsidering this RD path. I hesitate because it would be A LOT of school (I went to University of Southern California and graduated with degrees in Business, Fincance Entrepreneurship, and Accounting) which doesn’t exactly cover Food 101 🙂 Your personal experience has truly inspired me, so thank you for sharing your story and all your knowledge. I am still living in Atlanta, so maybe I might be that RD in the area to help people with a low fodmap diet.

    Oh and the Monash app is a lifesaver!

    Kind regards,

    Daria

    Reply

  • Adele

    I have been extremely fortunate to stumble across your website as I have suffered from IBS for some years and, following an extremely bad flare up last week, was looking for some alternatives to medication and misery.

    I am in the UK and apologise profusely if this has been discussed previously (the blog is really long now!) but on the Alpro website it lists these ingredients for their chocolate dessert:

    Water, Sugar, Hulled soya beans (6.4%), Thickeners (Modified tapioca starch, Carrageenan), Caramel sauce (1%), Caramelized raw cane sugar, Tri-calcium phosphate, Sea salt, Flavouring, Natural Flavouring, Vitamins (Riboflavin, B12, D2).

    Are the soya beans acceptable in this form / quantity and are Alpro products generally acceptable?

    Once again, thank you so much for your time and effort in helping so many sufferers.

    Reply

    • katescarlata

      Adele, Good question. Hulled soybeans would likely be a source of FODMAPs–best you reach out to a UK dietitian knowledgable in FODMAPs. I do hope to get a post up next month on UK options and will have some resources. So stay tuned.

      Reply

  • Adele

    I am really confused about the addition of soy lecithin to so many products. Are these low or high? It seems to be in so many gluten free products

    Also, I thought that I had hit the jackpot today when I found some gluten free wraps, but they had pea fibre in them, so are these low or high?

    Thank you so much for your time and patience with us all

    Reply

    • katescarlata

      Adele, We don’t know about pea fiber–not sure that it’s been tested. I did send some protein supplements w/ pea fiber to Australia for testing but haven’t heard back yet on the details. Soy lecithin—should not be a source of FODMAPs. Yes, it is added to everything it seems! Choosing more whole foods–will minimize these added ingredients–which I think is the goal for all of us!

      Reply

  • Adele

    I have seen that Stevia is permissible, but recently I have seen it listed on the ingredients as steviol glycosides and I am under the impression that we should avoid anything ending in -ol

    Reply

  • Erin

    Thank you for this wonderful blog! I was reading the recent posts about almonds and almond milk and I was wondering….if it is ok to eat 10 almonds at a time, how does that transfer to almond milk? Do you know how many almonds are in a cup of almond milk? I have been looking on the internet and can’t find an answer to this.

    Reply

    • katescarlata

      Yes, you can still eat 10 almonds at a sitting. No way to know the translation of nut to almond milk ratio–but based on the fact that fructans and GOS are water soluble –making almond milk from nuts will likely mean that the milk contains these water soluble fibers. Would avoid it (nut milks) during elimination phase.

      Reply

  • Karen

    Hi, Kate. I know that chickpeas, lentils, red kidney beans, and baked beans are high in GOS, but are there any dried beans that you think are ok? (Blacked eyed peas? Black beans? Lima beans? etc.). Also, thanks to your suggestion to another reader to try Align probiotics, I switched from VSL #3 and have noticed quite a positive difference. I do think I need to work with a dietician knowledgeable in FODMAPs though, as I’ve been on the diet for about a year and am unclear about how to avoid the trigger foods while “eating more broadly,” as my general practitioner advises. Nothing seems very clear cut to me in terms of what triggers symptoms, other than too much fat. In a case such as mine, where there is not a clear culprit, once you’re through with the elimination phase, and have added things back in to test their effect on you, are you supposed to just eat small quantities of a wide variety of foods and monitor from there? I will be trying to find a local dietician to help me. Do you have a list of people you recommend (I’m in Northern California). Thanks so much, Kate. It helps just knowing this forum is here, and that you are so willing to share your expertise.

    Reply

    • katescarlata

      Karen–canned chickpeas and canned lentils are the best legumes to start with–they have been tested to be on the lower end for FODMAP content…not all beans have been analyzed. You can try 1/4 cup canned, drained and rinsed chickpeas or 1/2 cup canned lentils–drained and rinsed (Westbrae has a suitable onion and garlic free option). If fat is a problem–this makes me concerned that perhaps you have small intestinal bacterial overgrowth (SIBO). Bacteria in your small intestine can render your bile inactive–this will impair fat absorption. So–I encourage a lactulose breath test for SIBO. You may also have your stool checked to assess for fat malabsorption and ask for a stool elastase test as well –to check your pancreatic function–the pancreas secretes digestive enzymes that aid digestion–so inadequate amounts can impact symptoms. I don’t know of any RDs in Northern California–but my colleague, Patsy Catsos have a dietitian registry on her site–so you might check and see if there are any names in your area (ibsfree.net)

      Reply

  • Karen

    Thanks so much, Kate. I did have the following tests in April–all normal, (pancreatic elastase 1, calprotectin, lipase level (pancreatic enzyme), celiac disease panel, amylase (pancreatic test), sedimentation rate, C-reactive protein, thyroid). I suspect SIBO too, but I was hesitant to take the antibiotics to wipe it out, since I think that’s what caused my problem to begin with (antibiotics for diverticulitis). But, I’ll try to get the lactulose test. Do you recommend staying on the FODMAPs diet once you’ve gone through the antibiotic treatment for SIBO? Again, my thanks.

    Reply

  • Debbie

    Hi kate, thanks so much for your exhaustive research and help. I have a glutenfree bread with cellulose powder near the end of the ingredients list. Is that a fodmap problem? Thanks for helping!

    Reply

      • Debbie

        You are a true blessing and your angel wings are already on reserve in heaven!!! I give thanks every day since hearing about fodmaps from a nurse and buying your book! I am 99.9% better since going on the elimination diet in March. My only problem is that I feel so normal for the first time in my 60 years that i am reluctant to add foods back. My first attempts brought the old miseries back for 2 and 3 days at a time. Now that i finally know how to feel better i just don’t want suffer any more! Thank you so much for your help; you are an angel on earth!

      • katescarlata

        Wow…what a wonderful way to end my work week Debbie! Thanks for sharing those kind words!! Tolerance to FODMAPs can change over time–give yourself a little break and re-try again. Best to you!!

  • Jocelyn

    Hi Kate,
    First off, thank you so much for what you do. I was lucky enough to stumble upon your website a few months ago after years of struggling with IBS for probably 25 of my 35 years of life. Because of your knowledge, I learned so much, and then educated my physician about FODMAPs and urged him to consider testing me for SIBO after I was still experiencing symptoms…..after long battle I finally got the positive diagnosis, but I’m a bit weary of the treatment plan….I know you’re not an MD, but do you have any anecdotal experience of what antibiotic combos seemed to work the best with the people you’ve seen with SIBO?
    Thanks for any insight you may have.

    Reply

  • Andy

    Wow! What amazing info. Glad I found this place. Thank you for sharing with us all!!! Being new to this, I have a dumb question. I have seen celery on both LOW and HIGH Fodmap diets. Any thoughts? I just did day one of the diet, only ate carrots, spinach, chicken, and celery.

    Reply

    • katescarlata

      Andy, celery is a source of mannitol so should be limited to 1/2 medium stalk….not much. You may find that mannitol is not a trigger for you–but while on the elimination phase keep to small amounts of celery per sitting!

      Reply

      • Andy

        You are awesome Kate! Thank you so much for the info!!! Do you know where can I find information on the elimination phase? I’m Day 2 and thus far Ive only stuck with – Chicken, Spinach, carrots, (celery day one only), cucumber, and flax seed oil. Although was thinking of switching to ground flax seeds. Adding salmon tonight.

  • Leslie

    Hi Kate. Do you know a good FODMAP-friendly bread recipe for a bread machine? I can’t eat the commercial breads because I don’t tolerate the gums they contain. My family gave me the machine for Mother’s Day. 🙂 Thanks!

    Reply

  • soraya

    Great site, which I’ve just come across. Thanks for this work. Re Barley malt:
    1. what specific type of fiber is in it [ 2. is there only one type?] and 3. how much (by weight in grams per 100, if possible? [if it’s inulin / cellulose, I’m in big trouble…] I would really appreciate your response. Tnx so much.

    Reply

      • soraya

        Oh my, tnx so much for the instant response, I grew up in Sydney half living off malted milk that we made at home and longing for it again! (I’m totally fascinated by Monash’s FODMAPS work because, as it turns out, I am TOTALLY unable to handle any vegetables, which are primarily inulin holders, but have zero probs with fruits which are generally pectin based!)
        ***
        My other question has to do with non/diastatic malt. Is there benefit to preferring the malt WITH the active enzyme? How do the two types work in the body/digestive system? thank you SO much!

  • Christine

    Hi Kate,

    I am so glad that I found your block! I am from Germany and I suffer for years under my stomach problems. No doctor could really help me. I follow the diet now and I am so much better! I am lactose intolerant and I have (mostly silent) acid reflux (no medical reason and although I follow a non acid diet). May you recommend me a probiotic which may help me? Is there a relation between IBS and reflux?

    Thank you so much!!!

    Reply

    • katescarlata

      Gas in your intestine can push on diaphragm and this can contribute to reflux–so yes, there is an overlap. There is a small amount of data linking fodmaps–which increase gas to gerd/reflux. More to come–I hope!

      Reply

  • Nicole Quiney

    Hi Kate

    My daughter is lactose and fructose intolerant, and sensitive to citrus as well. The lactose and citrus I have been dealing with for a while, but the fructose is new so I am learning. Is popcorn ok for her as a snack? Also, not sure if you know being an Australian product, but can she have Vegemite?

    Thanks, your site has been extremely helpful.

    Nicole

    Reply

      • Nicole Quiney

        Hi Kate

        Thank you for your reply. The one thing I am finding hard in dealing with this is the conflicting information. For example, sweet potato is ok on your list but on the monash app it is a red light. I have used the filters and this still came up red.

        As mentioned, my daughter is fructose intolerant, not an IBS sufferer, and all the information seems to relate to this. Are they one in the same? Or should I just follow the fructose list?

        My other conflict is corn. HFCS I know is a big no no, is corn ok? Maize? Maize flour?

        Last one…marshmallows? I am hoping that I can her a treat every now and then as she is only 6.

        Thank you for your response to me and others, your site i definitely the clearest to interpret.

        Nicole

  • Syd

    Hi Kate,
    Do you know of any nutritionists who specialize in low FODMAP diets in the San Francisco Bay Area? I am desperate for my gut to get better. I have issues with recurrent small intestine bacterial overgrowth as a result of slow small bowel motility from Scleroderma. This seems to have prompted IBS-C type symptoms even after treating the overgrowth and my doctor has recommended the low FODMAP diet. Thank you so much for your help!
    Syd

    Reply

  • M-A

    Hi Kate, I read in your blog that if someone doesn’t get complete relief from the FODMAP diet, that maybe they should try and remove salicylate…I considered doing that however when I looked it up, I was overwhelmed by the amount of food that needs to be removed from the diet. It seems almost impossible. So, before I try that, I was wondering, does removing the salicylate could help with bloating? That is my main source of discomfort, and if salicylate intolerance has nothing to do with bloating, I won’t bother trying this crazy diet! Thanks for your help!

    Reply

  • Jane

    Hi Kate,

    I’m searching for a fodmap dietician in the Toledo, Ohio area. I read on one of your blogs a site that you recommended to locate one. I’ve searched and searched, but can’t seem to find it. Could you please post it again?

    My mother was a dietician. Oh, how I could use all of her expertise that she shared with me when I wasn’t paying any attention.

    Thank you!

    Reply

    • katescarlata

      Jane, my colleague Patsy Catsos has the dietitian registry for FODMAP knowledgeable dietitians. Any yes, we RDs like the ‘t’ version. HA! ibsfree.net
      I have been working on my registry too==just don’t seem to have much time these days to work on it!

      Reply

  • Jane

    Thank you, Kate!

    I will search that site again.

    Yes! My mother, with her RD colleagues in heaven, sent me that correction as soon as I sent the first post. ☺

    I really appreciate you help. Thanks again.

    Reply

  • Arin

    Hi Kate!

    Can you shed some light on corn? The Monash App says all corn is a no-no which is frustrating because I thought I was able to have some corn (like corn tortillas or chips). Is corn high-fodmap?

    Thanks,
    Arin

    Reply

    • katescarlata

      Arin, Corn comes in different varieties–some has oligosaccharides and polyol–such as sweet corn (corn on the cob) Others are made with a more starchy corn such as polenta, grits, tortillas which are low FODMAP. The Monash app does not say all corn is a no-no–look carefully. Polenta is green lighted as are gF corn flakes!

      Reply

  • Tamara

    Hi Kate,

    I read your article regarding SIBO. I have a couple of questions. You stated that you have had SIBO twice. Did you receive treatment (antibiotics or herbal therapy)? Also, you mentioned that Dr. Pimentel recommends eating fermentable foods during treatment (high FODMAPs ???). Also, your article states that prokinetic drugs are not always well tolerated. Why is this?

    Thanks!

    Tamara

    Reply

    • katescarlata

      Hi Tamara,
      I received antibiotics both times I had SIBO. Yes, the idea is to add back food for bacteria during antibiotic therapy to get them out of hibernation and therefore better eradicated. Often low dose erythromycin is used as a prokinetic and some people find it bothers their digestive symptoms–others find it extremely beneficial.

      Reply

  • soraya

    Firstly you are wonderful for replying to us all. Thank you so much for continuing to input!
    FODMAPS seems to focus on forms of sugars. However, I discovered I seem to be highly sensitive to fibers: from the day I removed ALL vegetables from my diet, I began to feel fabulous. But there is a lot of overlap between the ‘avoid’ fodmaps foods and the not-good-for-me fiber foods. I am curious about a couple of things:
    1. Checking around shows there is: cellulose, inulin, lignin, chitin, pectin, dextrin – what are the others?
    2. Which of them is soluble, and which is insoluble?
    3. Where can I find a fairly comprehensive list of what kind of fiber (eg, lignin) is in specific foods?
    4. Since fibers are carbohydrates, [is that correct?] will only the soluble fibers produce energy for the body?
    5. Has any correlation been found between fodmaps yes/no foods and the amount and type of fiber each contains?
    I guess these questions sound a bit odd, but I can eat as much animal protein as I want, as much fruit as I want [but NOT cooked apples, cooked tomato or cooked stone fruit] and as much dairy, honey, dates as I want. The instant I eat vegetable, raw or cooked, [or grains or pulses] I start to get anywhere from irritated to downright in pain, depending on which vegetable and how much of it I ate. All of which made me wonder if indeed I’m a “fodmappie” highly sensitive to only one specific group of foods, or if the sensitivity is indeed only to specific types of fiber. I DO know that some of this is inherited: especially from one side of my family which does horribly on onions of all kinds, garlic, & cooked veg. Any help you can offer would be tremendously appreciated.

    Reply

    • katescarlata

      FODMAPs include sugars (lactose, fructose and sugar alcohols–mannitol, sorbitol) AND water-soluble fibers: fructans and GOS. It sounds like you are more troubled by the FODMAP fiber sources rather than the FODMAP sugar sources. Not all fiber is fermentable–typically the soluble fibers are more fermentable than insoluble fibers….though some insoluble fibers ferment too. There is a fabulous article on fiber and fermentability on Medscape. You need to sign up for a free membership first ! So do that–they connect with this link: http://www.medscape.com/viewarticle/804450_1
      Hope that helps.
      Kate

      Reply

      • soraya

        omigosh Kate thanks SO much for that. It’s late here now where I am, and my brain is turning into a pumpkin but I’ll be onto this first thing in the morning. Thank you SO much!

  • Antonia Pogue

    Hello Kate. A friend of mine gave me some sorghum syrup and I was wondering if it was safe to use. We use bread made with a blend of tapioca and sorghum flours and do fine with it, but I do not know if a sorghum syrup would be OK to use in place of honey or corn syrup in recipes. There’s probably not any data on it, I could not find any information in the Monash sources I have, but just thought I would check and see if you knew anything about it.

    Thanks so much,
    Antonia

    Reply

  • Antonia Pogue

    Monash University recently updated their app to include Japanese pumpkin as low FODMAP. Do you know if this is the kind of pumpkin typically used in the U.S. (usually in baking)? And, if so, can we assume canned pumpkin is OK as well? The app only gives ratings for fresh pumpkin.

    Thanks,
    Antonia

    Reply

    • katescarlata

      Antonia- We still don’t have the info on US pumpkin. It seems well tolerated in small amounts–so if you used it in baking (small amount) –it likely would be okay. I might not have a big bowl of pumpkin soup though–at least until we get complete info. It is still undergoing testing. The process has taken longer than expected as other items take precedence and also the machine that analyzes the food has broken down numerous times.

      Reply

  • Tracy

    I just started the fodmap diet two days ago and feel better already. Question? I bought dairy free soy free yogurt . Is this ok? It contains cane syrup, coconut milk and chircory. I’m thinking chircory might be bad.

    Thanks

    Reply

      • Wendy

        In trying to find a gum that is suitable, I have seen you mention Simply Gum, but it has chicle. Isn’t this the same as chicory? GleeGum also lists chicle. Also looking for a pre-packaged ice-tea. I have found ones with natural ingredients but I still have issues with them. Citric acid is the only thing I see that might cause an issue. Where does citric acid fall? Thank you for all you do! This has changed my life. Everything I have had problems with was on FODMAP list. I wasn’t crazy! I even have my 80 yr old mother on it, who has suffered for years. She is living life well now!

  • Susan Sparks

    Can you tell me if Organic Clear Fiber from Renew Life would be okay on a low FODMAP diet. It is 100% acacia fiber.

    Thank you.

    Reply

    • katescarlata

      Hi Susan,
      Acacia fiber is a polysaccharide as I understand it –so would not be a FODMAP which are shorter chain carbs, polysaccharides are longer chain carbs. It is a water-soluble fiber that is fermentable–so in a nut shell:==It’s not a FODMAP but might increase gas production.

      Reply

  • soraya

    I’ve been reading and reading, including the info you linked to earlier. Excellent, thanks. Now I would like to know the following, if possible: Is there any value in taking a CELLULASE enzyme to help break down cellulose in so many vegs or does it just cause problems over the long term, much like taking any external meds for prolonged periods? I ask because when I’m invited somewhere, I try to keep off all kinds of things but sometimes it’s inevitable that I eat something I shouldn’t, and then I take active charcoal, which only minimally helps. And secondly, is there any way to find a list that shows WHICH fiber is in each fruit / veg? Especially since it is the fibers I am having real trouble with. Some are well known, eg, onions and garlic and chicory contain inulin. OK. Do they contain additional fibers? Which fibers are in carrots? Which in pumpkin? which in banana, papaya, pineapple? and so on….I am just so very, very curious but can’t find specifics.
    Tnx so much for your time, it’s really appreciated.

    Reply

  • Mary

    Hi Kate,

    My doctor recommended adding 3 TBS of coconut oil to my diet each day as a way of adding calories from good fats. Is coconut oil considered acceptable on a low FODMAP diet?

    Thanks!
    Mary

    Reply

  • Michelle

    Hi Kate, I’ve had excess gas for the last few months. I started noticing it after a night with too much wine and initially I thought I had a hangover, but then the discomfort lasted two days before easing off to a point that was not “normal” but manageable. Ever since then I’ve been bloating frequently. That said, I never have diarrhoea or nausea…just bloating and burping after meals.

    These symptoms are not preventing me from engaging in everyday life but the fact that it has gone on so long without returning to normal tells me that something must be off. I’ve tried to pay attention to my diet to identify triggers but so far, it does not seem to be obvious. I generally eat well and have whole foods whenever I can. I don’t have any allergies that I now about. Do you have any insights?

    Reply

    • katescarlata

      Michelle, I would visit w/ a gastroenterologist for evaluation. Belching can be a sign of reflux and bloating can be from a variety of health issues–best to get a doctor to help determine what’s going on–never self diagnose.

      Reply

  • Jennifer

    I’m having a hard time with this new diet! I get REALLY discouraged when almost everything has garlic or onion powder or something else. My biggest question is…if in the ingredient list it says, “Contains less than 2% of the following:” and onion or garlic powder is listed, is it likely a small enough content that it’s OK? And I’ve heard that ingredients listed last are in very small quantities….is that true? If so, if onion powder is listed last, or honey, or dehydrated garlic, is it probably ok? I CAN’T find an onion-free Chicken stock anywhere, and I don’t have time or space to keep making my own. Thanks!

    Reply

    • katescarlata

      Yes, ingredients are listed by weight in descending order. Not sure how the 2% or less would factor out–but we typically say, avoid anything w/ onion in it at all. Garlic seems a bit better tolerated. Honey as the last ingredient or soy flour as the last or almost last is often tolerated per patient experience. Chicken, beef, veggie stocks are hard to find without FODMAPs. Hopefully that we’ll change soon.

      Reply

    • Simon

      Jennifer,

      Massel 7’s Chicken / Beef stock cubes contain no onion or garlic and are also gluten, lactose (and MSG) free. They do list dehydrated celery as the second last ingredient, and ‘natural vegetable flavours’ around the middle of the list, so not sure if that would be a problem?

      Reply

  • Jennifer

    Thank you for your response!! I keep finding more and more of my favorite foods that have hidden FODMAP’s in them :/ I have been using Amino Acids instead of soy sauce for some time now, but today I noticed it’s processed from soy beans…because it’s SO processed to become like soy sauce, is it safe? Along that same line, there’s a salad dressing that I thought was FODMAP free, but it has Soybean Oil in it. I know we can have garlic/onion infused oil, so I’m hoping that soybean oil is similar in that because of the processing it’s safe. Is it?
    And on the subject of ice cream or sorbet…..I notice it’s a safe food, but every ice cream or sorbet I see has some sort of corn syrup or HFCS. Is this ok in ice cream, or do I need to find an ice cream or sorbet that is HFCS free? Thank you SO SO much!

    Reply

    • Lauren

      Jennifer, my husband’s and my go-to sorbet is Talenti Romam Raspberry sorbetto. It lists sugar and dextrose but no corn syrup. We’ve seen it at New Seasons, Whole Foods, and Fred Meyer (Kroger). Unfortunately Safeway carries Talenti, but only their Gelato, no Sorbetto.

      Reply

  • `marcella mcgrath

    Thank you Kate for quick response. Constipation/migraine were a big problem for many years. Not coeliac but nutritionist did tests and proved to be mid high intolerant to gluten/dairy. This worked ok except I would get the odd headache and couldnt figure out where I was going wrong. Always thought it was the vinegar was the problem but it looks like Onion, Cabbage,fructose etc having read your very informative list. My intentions to stay healthy were being sabotaged by what I would have called “healthy eating” ! It is a relief to think I’m not imagining it – especially where fruit is concerned and constantly advised to eat plenty of fruit when you suffer from constipation !! Yourl blog is of immense help. Regards M

    Reply

  • Katharyn

    I’ve heard that Barbara’s Puffins cereals make good on-the-go snacks for those of us following a low FODMAP diet, and I just saw on their website that they are now made with prebiotics. I didn’t see the usual suspects-FOS, inulin, etc. in the ingredients panel, so I emailed the company to inquire. They sent me back this response:

    The ingredient Fructan or NutraFlora® is now included in several of our cereals. NutraFlora is a natural prebiotic fiber derived from natural cane sugar that works in the intestines to promote the growth of beneficial microflora (probiotics). It is natural, non-GMO, and Kosher.

    This isn’t in their ingredient panel either, so maybe it’s not a large amount? Hopefully…? Obviously fructans are to be minimized on the low FODMAP diet, so is this no longer a safe snack food? That would be a huge bummer! I’m scared to eat them now that the formula has changed.

    I’m curious to hear your thoughts. Thanks!

    Reply
  • Pingback: Feeling Better – Part 2 (Diet) | Picnic with Ants

  • Mary

    Hi Kate,

    I see that common cabbage is low FODMAP. I had some last night (1 cup) and I was OK but then today I have bloating and nausea. This seems to have happened to me the last time I ate it also. It doesn’t bother me the day I eat it but the next day I feel like I have a stomach bug all day.

    Why would this be happening if it is low fodmap? I can eat 1/2 cup of broccoli with no issues and that is high fodmap. I’m confused….it the reaction because cabbage is naturally gassy? I wonder why it doesn’t happen right after I eat it?
    Maybe 1 cup is too much. I saute it in water and toasted sesame oil.

    What do you think? Should I just avoid it entirely?

    Thanks!
    Mary

    Reply

  • soraya

    Not answering from a medical viewpoint but at the personal level, I found that when I cut it fine, lightly salted it, weighted it for a couple of hours and tipped the liquids out, it stopped causing all bloating. Use only that pure salt that doesn’t have anti caking chemicals in it.

    Reply

  • Kim

    I’m looking for a good low FODMAP veggie burger. I love Morning Star Farms but just realized that they contain a high amount of wheat gluten. Any suggestions? Also, if i take Lactaid tablets with dairy does that “neturalize” the lactose or should i avoid lactose all together (I’m otherwise lactose intolerant)? Thanks.

    Reply

    • katescarlata

      In my practice, I encourage my lactose intolerant patients to avoid high lactose foods. During the re-introduction phase we experiment with lactase enzymes. The Sunshine burger with brown rice and sunflower seeds seems well tolerated in my patients that have tried them.

      Reply

  • T-J

    Kate
    This is such a valuable service you are providing. Thank you.
    I am wondering about how the food analysis done at Monash applies to foods grown around the world.
    I recently saw a documentary where they were comparing the nutritional contents of tomatoes – comparing both different breeds/varieties of tomato and also the same variety grown in different countries. There were factors of 10’s or hundreds differences in some elements, even for the same tomato variety from different countries. The programme suggested there were many factors contributing to this like temperature, altitude, soil contents, hours of sunlight.
    Has anyone examined the regional variations in products from a FODMAP perspective? Is anyone researching, say, whether avocados grown in Jamaica are better for FODMAPers than ones from Spain etc etc? Could we look forward to someone searching for low FODMAP sources for otherwise high FODMAP foods? Like “This variety of kidney bean from Sweden is 10 times lower in FODMAP than brand X”.
    Presumably, Monash’s research is based on products available in Australian supermarkets, and mostly grown in Australia. How can we guage if it’s applicable to the products in the supermarkets in Britain (where I live)? I find my experiences of what I can & can’t tolerate is sometimes not consistent with the Monash information. I wonder if it’s because my food products are not the same as theirs. Also, could this account for inconsistencies between Monash results and USFDA?
    Appreciate your views.

    Reply

    • katescarlata

      An international study is underway to look at a variety of food samples from various countries. Great questions and thoughts…the reality is that the low FODMAP diet is relatively new–research takes time and money. Growing conditions most certainly impact FODMAP content. So…we are getting there–but much more research to do. As part of the international study–I sent many foods from the US for testing. Should be interesting!

      Reply

  • Jena

    Hi Kate,

    I have been hearing a lot about drinking vinegars lately and how they can aid in digestion, there was actually just a story in the today show about it. I am wondering if you have heard about this latest fad and what your thoughts are?

    Thanks

    Reply

  • Susie

    Kate,

    I have SIBO and have been following the FODMAP diet pretty carefully. I noticed that agave now shows up on the new Monash list. What about Xanthum gum, molasses, pectin, cider and other vinegars. I know Balsamic is high in FODMAPS. I think cider vinegar might be bad because of its source from apple. Rice vinegar is okay, but what about red wine vinegar and champagne vinegar.

    Susie

    Reply

  • Nicole

    Hi kate, I’ve been interested in trying the FODMAP diet for a while, but giving up garlic and onions is going to be so hard for me. I was wondering if flavoring oil with the garlic and onion would be okay?

    Reply

  • Suz

    As a person with IBS (formerly known as spastic colitis when I was diagnosed 50 years ago after undergoing a c-section), I have found the low FODMAPS regimen to be salvation I never dreamed was possible. At the point in late June 2014, where a person whose comment I read some time ago was, of wishing to grab my large intestine and rip it out, I am perfectly content not to “challenge” any of the items not absolutely low FODMAPS. After eating perfectly acceptable items (no carbs at all!) and finding the scant tablespoon of Dijon mustard served with them had minute amounts of both onion and garlic powder (discovered after a day of agony not experienced since I began two months ago), I don’t trust anything. I even email companies whose labels include the generic term “spices” for more specific info. An inveterate label reader before, I am even more meticulous now. (There is an excellent wesite that lists 1000’s of labels of commercial items.) I also research everything I can on websites with documentation. Although often made from apples, pectin seems to be okay, and the one or two products I have found otherwise completely acceptable, which have pectin, have been no trouble. I cook with dextrose now, have tried to eliminate as much fructose as possible, even balanced with glucose, and have totally banned GOS, polyols, wheat and other forbiden cereals, fructans. A good guide to the fructose, glucose, and sucrose composition of foods is at ndb.nal.usda.gov nutrients list, where all three can be chosen and one can include the fructose from sucrose into the total as well. It’s important to choose the 100 gram (approximately 3.5) ounce from “Measure by” and to uncheck the top selection in “Food Groups” to avoid getting 58 pages of items. Also, though I have not yet received them, I am looking forward to reading your two books about IBS and the 21 Day Tummy, Ms. Scarlata. In the two months I have been on low FODMAPS, I have lost about four inches in my waist and abdomen with only a modicum of weight loss (too dumb to know that I was constantly bloated). I hope that you will be able to produce another book soon based on your extensive experiences in this area. Many thanks!

    Reply

  • Sharon

    Hi Kate,
    Any word on the fodmap content of US canned pumpkin?

    What’s the current thinking about the tie-in between resistant starch and sibo? If resistant starch causes a flare-up (as in my case, just half a ripe banana), is it possible that, after continued healing, one can re-introduce RS slowly to increase tolerance? Or is this just wishful thinking?

    Reply

  • Karen

    Hi Kate
    Just some questions regarding serving sizes. If I eat a full serving of a low FODMAP food how soon can I eat another serving of the same food? Is there a maximum number of servings that I can eat in a day of the same food? If I eat a full serving each of carrots, courgette and aubergine in one sitting would I be overloading myself? Sorry for all the questions, I don’t have access to a dietician who is knowledgeable in FODMAPs so I am trying to do this on my own! I do have the Monash app and Sue Shepherd’s Book to assist me. Thanks

    Reply

    • katescarlata

      Hi Karen–you could be overloading the veggies… thresholds for FODMAP load/servins are individual. Do you seem to get symptomatic when you eat that way? If not, seems like you are okay with 3 servings of veggies. You might consider balancing your plate with some rice or potato maybe and some protein such as chicken–which would be low to zero FODMAPs. It’s hard to give specifics re: portions of certain vegetables re: their FODMAP content–as tolerance is individual and information re: FODMAP content of vegetables is NOT all published.

      Reply

  • David Hobson

    Can you advise re FODMAP diet & the following:

    i) Garlic clearly a no no – dies this include garlic capsules?
    ii) Where does ground flaxseed feature – can I continue to incorporate in my diet?

    Thanks

    Reply

    • katescarlata

      Garlic is a no-no on the elimination phase of the diet. That being said, you can enjoy garlic infused oil. This is because the fructans (a water-soluble fiber) in the garlic don’t leach into the oil–so you can add a few garlic cloves to oil and gently heat on your stove top just to infuse the garlic flavor–then toss the clove and immediately use the flavorful oil for your recipe. Commercial infused garlic oils are also available. Flaxseed has only been tested for FODMAPs in a mixture called LSA (used in the UK and Australia)–this mixture of flax, sunflower and almonds is allowed on the low FODMAP diet in a 1 TB portion–so I do allow small amounts of flax based on this info. Some individuals do find flax seed gassy–perhaps because they use TOO much of it.

      Reply

  • Isabelle

    Hi Kate,

    I just wanted to confirm that papaya is indeed low fodmap? I’ve read some conflicting information about this, and since I’m in the elimination stage I want to be as careful as I can. I love papaya!

    Thank you,
    Isabelle

    Reply

    • katescarlata

      Isabelle….you bring up a very important question. The Paw Paw in the Monash app is also known as Carica papaya. So I do allow papaya. It is possible that papaya in the US is a different varietal and would have potential FODMAPs. Food is complicated. I have not heard of any issues w/ papaya though since I have been educating patients in the US for many years.

      Reply

  • Adele

    ‘Thank-you’ whilst being polite, does not encompass my gratitude. I have been following a low FODMAP diet for a few months now and the difference has been incredible. To think that I have suffered for so many years, only to find a solution by sheer fluke whilst websurfing looking for a completely unrelated recipe.

    The only drawback is the onion issue. Almost everything here in the UK seems to contain it, even some plain g/f bread that I found so I seem to spend most of my life reading labels. As I cook for the whole family and don’t want to make different dishes for them and me, I have been using the green tops of spring onions and leeks together with home made garlic oil which seems to be acceptable.

    Once again, thank you so, so much for making a huge difference to my life.

    Reply

  • Steph

    Hi Kate,

    Do you find with people that you work with that they tend to have problems with everything in each food group? So for instance if you have an issue with mangos, does that tend to be an issue with all high fructose items? I am really struggling to find out what causes me issues as it seems to differ every time I test, and I wondered if there is a tendency to have an issue with the whole group, or is it purely each individual item?

    Many thanks!

    Reply

  • soraya

    Steph – when I started testing foods, I had just the same thought. So, what I discovered is that at least for myself, the answer is ‘no’ , just because one food hits me hard doesnt mean its entire group will. Cooked apples or pears will turn my gut inside out. Fresh, in tiny quantities – eg: a bit that one might get in a fruit salad – won’t affect me, but I wont eat them on a daily basis. Stringy mango is no good for me, but ripe and not stringy goes down fine. The fibrous center of pineapple is horrific but the rest of the pineapple is fine. Potatoes [being a starch] are brilliant, but all other root vegs are horrific and cooked makes horrific even worse,if that’s even possible. So I really would suggest you take it slowly, item by item, and log your reactions to the same thing raw and cooked, and check quantities, and check combos … it IS hard and laborious and sisyphean, and by way of encouragement let me add it took me months of logging everything in a little notebook kept on the kitchen counter alongside a small digital scale, but the effort’s worth it because in the end you’ll know exactly what’s nay and what’s aye and that makes living in a world loaded with food so much easier. Good luck, stick with it, you’ll get it figured eventually through sheer perseverance. PS: Once I ‘figured it’ for myself, I lost 10 kilos in 8 months without ever being hungry, without spending even a single minute at the gym, and best of all, without any “gurgulations” 🙂

    Reply

    • Steph

      Thanks for replying- although not exactly what I wanted to hear 😉 That’s great that you have done so well! I was so good for ages at being strict, then I find myself getting frustrated that it really is so difficult. I do know it will be worth it, as when I’m symptom free everything is so much better, but I’m finding it tough. Especially as I have a boyfriend who loves cooking and eating out so I feel like I’m always making things difficult. So how long did it take you to figure it out? Did you try every single food from the high fodmaps list? I do have a dietician to work with but I have to wait so long for appointments it’s not always ideal. 10 kilos is excellent though, I bet you feel great 🙂 I’ll try the notepad in the kitchen trick and hopefully will work it out a bit more. Thank you!

      Reply

  • soraya

    Honest to goodness, it took me months. I had neither money time nor patience to work with a dietitian after so many mishaps. I would just spend a couple of days eating only the very few things I knew I did ok on, and then add a few tablespoons of something I was suspicious of. It’s usually a bingo! reaction when you do that. And then one day I saw I had loads of info, and I decided that as of the next day, I was ONLY going to eat all the things on my ‘very good’ or ‘excellent’ list and ditch all the rest. At first it was hard, giving up loads of things I like, too. Now it’s much much easier. Going out is a big battle though. Since personally I have little prob with sugar per se, and dairy, I’ll often eat at home, and just order dessert out 🙂 The creamier and butterier, the better. If I have a hunch the dessert may have other ingredients I dont do great on, I might take a small charcoal tablet, just to be safe. But I take them very very rarely. FWIW, I just spent 4 days at a family event; I told them to cook the way they like, not to worry about me, and I brought my own food. Thinking I’d feel left out and would want to nibble more than normal, surrounded as I’d be by “serious eaters”, I took food I thought was sufficient – and came back with some of it, after leaving some of it there! Believe me, your entire system changes over time and you just get so used to sticking to your ‘good foods’ list that you hardly notice you’re not hoeing in big time. I even know exactly which nuts I can eat endlessly, and which I shouldn’t touch at all. (sadly for my budget, the best nut for me is macadamia, closely followed by brazil and walnut…on the other hand, for me it really is food, not an extra, so I say, ok, I’m not buying a+b+c+d+e, I can allow myself some x+y.) But yes, time, and persistence, will absolutely get you there. Just keep doing those blood tests to be sure you’re not falling behind on any vital vitamin mineral etc. I must admit that as an ex farmer, the other thing I also chose to spend a little more on was organic. I don’t think our bodies are geared at breaking down artifical growth hormone, pesticide and industrialized chemicals that accompany what is now sold as ‘food’. That’s also part of the choice, I think, because at least then you get the best quality there is in the item’s true season. So, fingers crossed for you!

    Reply

  • soraya

    I must add, that there’s a new gen of dietitians who actually listen to you now, and don’t just wave their hand and set down “one size fits all” rules; but my own experience was not good, which is why I started ‘reinventing the wheel’ and doing it the long slow hard way; except that when I came across this blog, Kate was fab and answered very quickly, to the point, with a couple of suggestions that I found very encouraging. So clearly you’d need to look for someone who’s fully familiar with FODMAPS etc. and that’d be half the battle. Good luck!

    Reply

  • Joyce Mitchell

    My husband started on the low-FODMAP diet as directed by his GI doc. But now he is supposed to be on a clear liquid diet in preparation for a colonoscopy. How do I get a low-FODMAP diet that is also clear liquid? It is just for a short time, but it is still important. I am making some chicken broth. What else? Thanks in advance.

    Reply

  • marciana

    Kate,
    i’m on the reintroduction phase. Im nervous but it has to be done.
    It is becoming quite clear that in at No. 1 comes cheese, chocolate & alcohol, (even 1) and certain fruits (apples especially) are a major trigger for me. Vinegar (white malt) for some strange reason is as well. Is it the malt or is it the vinegar. The strangest thing is that on the dairy side of things I can eat an ice cream cone now and have no reaction and cheese will just kill me. Cheese and cones are both dairy – I can do one but not the other – bit baffled. would appreciate if you can shed some light on the reasons for this please. It is of great benefit to be able to communicate with everyone trying to find their own eating comfort zone and not be plagued by ill health. I agree with Soraya that out bodies were never made for the additives that have be introduced to foods but I think people are becoming more aware of this situation and even the other day I went to a fab coffee shop/restaurant to discover they are now leaving off some of the dressings of some of the salads (Vinegar, mayo, salad cream, oils, etc) and you can add yourself if you wish. Going out maybe less of a challenge if this continues. Th
    anks again. M

    Reply

    • soraya

      Hey – I just want to encourage you a bit. I find that certain ice creams I can eat, and others not. They have such a long convoluted list of ingredients you’d need to be an astrophysicist to figure them! The only thing you can do is take nibbles of everyone else’s [cheaper that way 🙂 ] and keep a log. Best of course is to make your own. Malt for me is a super trigger. A type of malt is also added to a lot of breads. Ooops… but it’s not really listed because it’s considered a rising agent. I also learned [by contacting bakeries] that bread will often be thickened with oat powder. Additonally, I’ve corresponded with companies that make different types of malts for the bread industry so that’s how I got to know about it. Dont be shy about contacting food companies and saying outright “I am highly allergic to [inulin / lignin / cellulose or whatever it is] and would love to buy your product but need absolute assurance that it does not contain [xyz].” A short nicely worded letter with a follow up phone call usually gets results. Malt+oat+wheat+ who knows what else, is not a happy thing in my life. So, I know this maybe sounds nuts, but I decided that sometimes I really, but really really, want some bread – and learned to make my own pita breads from white flour. Actually, it doesn’t take long, I’m in control of what goes in, and the result was that batch one was handled by the family and gone in minutes! Better yet, I had zero reaction, since I know I’m not overly gluten sensitive. A “success!” verdict. I was so thrilled that I wanted to hold a pita-eating party ! Basically all of us with these probs need to do loads of reading not from ‘light’ info sites but from nitty gritty sites. This site is excellent, and Kate is SO wonderful with responses. As for cheeses and a whole slew of dairy products, I’ve learned that because industrial processes are sped up, additives are needed to make the outcome appear like a slow-process product. Yogurt I make at home ‘yogurtizes’ (ie ferments) over 24 hours. It’s also made by using a previous batch of yogurt as my starter, so I’m not buying starter ingredients all the time, and it just goes on and improves and improves and improves, with all the lactose ‘deconstructed’ by the slow fermenting. Result: zero reactions. You can’t buy slow fermented like that in shops. Additionally, the blunt truth is that you can make your own starter so easily that there’s no need to buy commercial ones. All you need is a few stems of [any color] peppers…. and the right [quick n easy ] method. I’m also making my own cottage cheese, cream cheese and white block cheese from organic milk – it’s really very very easy. A bonus is that the cottage cheese in particular freezes well so for the bother of boiling milk, straining through cloth etc, you can make a larger amount and put some aside, which makes the bother a bit less bothersome if only by needing to be done less frequently. In fact, if you can find organic cream, you can make your own mascarpone so easily it’s silly not to, and enjoy life! When it comes to food-industry hardened cheeses, I’m learning that there are also lots of added surprises there too. There is a glut of vids on YouTube showing how to make them at home, but the problem point is rennet, which you will need to purchase. The advantage of course is that you will be making a slow-drying cheese with nothing in it but what you put in – milk! In most of these dairy foods, the process is the important element, second to the quality of the primary ingredient [so, go with organic milk and you get less junk from the poor cow]. The slower the process, the less aggravations there are in general. Different types of rennet [yes, they’re also produced in multiple ways, and carry traces of chemicals etc] can be aggravating, so choosing a rennet is really a matter of trial and error, but a friend who always got super sick when eating parmesan [standard for all pastas, creamed potatoes etc] has gone for organic parmesan and introducing it 1-2 grated bits at a time, and very slowly, is now up to a small chunk. So, stay hopeful, and trial and error will probably do the trick. Organic hard cheeses tend to be very expensive because of the human effort element, but they might be the solution for you, and I find that ‘right from the farm’ cheesemakers are very open to helping with info about what goes in. As for storebought hummus or tehina spread, they’ll often contain things folks like us can’t eat [inulin, especially, not to mention garlic powder…] but the inulin won’t be listed per se, so an ‘exaggerated’ reaction to just a small amount can easily be expected. Since inulin both thickens and sweetens, it’s a reliable food-industry fix-all. Again, you can make hummus paste at home from organic chickpeas, and yes, it freezes well so divide it into small quantities and slowly defrost one whenever the muse grabs you. In other words, one of the best ways I’ve found of overcoming fodmaps issues is to go back to doing what our great-grandmas did: make it yourself so that all ingredients are under your control. Better yet, if you have a friend interested in this kind of eating too, you can share the preparation efforts by one making this for both of you and the other making that. Psychologically, the effort halved is sort of more encouraging… and at least you know whose house you can eat in without problems! Be well.

      Reply

      • dkaj

        Awesome suggestions Soroya. Making things homemade is the best way to control ingredients. Love hearing about all the various things you are making at home. I agree, yogurt is fairly simple to make homemade. Lots of excellent you tube video’s out there. After a person has driven all over their cities, towns, etc to find foods they can tolerate, I think most of us get to the point after being on this journey for a while realizing is just cheaper and less time consuming actually to make things homemade and it always tastes better too. And, a person can figure out their “real” triggers this way too, because there are just too many added and hidden ingredients in store bought foods, even if you go to Whole foods or other health food type grocery stores. Most nut based milks are easy to make homemade also, and you won’t have to worry about the added ingredients to those either. And, what a sense of accomplishment when you are done.

  • Aimee

    Hi Kate,
    Could you please let me know if you believe Gogo Quinoa Chocolate chip cookies are fodmap friendly? I’m pretty sure they are but thought I’d check with you, just to make sure. Things are going so well for me at the moment, I think I found the right balance between eating low fodamp, drinking LOTS of water, and exercising daily, and I don’t want to ruin it!
    The ingredients are:
    Organic royal quinoa flour, tapioca flour, rice flour, kaniwa (baby quinoa) flour, non-hydrogenated palm fruit oil*, evaporated cane juice, dark chocolate chips (pure dark chocolate also called chocolate liquor, cane juice, natural vanilla essence), brown sugar, quinoa puffed grains, chia seeds, sodium bicarbonate, natural vanilla extract.
    http://www.gogoquinoa.com/products/cookies/quinoa-cookies-chocolate-chips/
    Thank you!

    Reply

    • katescarlata

      Mariana–oils should all be okay since they contain fat only –and FODMAPs are carbohydrates. But for cooking you want an oil that has a higher smoke point–I usually like grapeseed oil for cooking–and for topping on salads or drizzling over cooked foods, I think olive oil is great!

      Reply

      • marciana

        Kate, thanks for prompt reply and helpful info on oils. much appreciated. Life is becoming easier, some slips along the way but I am reaping the benefits of being more vigilant, reading the labels etc.
        regards M

  • Simon B

    Hi Kate,

    So much to learn from these comments/replies! THANK YOU!

    I am on the elimination phase and what started well (symptom wise) doesn’t seem to be helping any more.

    I have two questions regarding serving size and combinations that are making me question religiously sticking to the Monash App ratings:

    Serving size: I eat a lot. I mean like A LOT! I train heavily for endurance events so getting enough calories and specifically carbs is always difficult. For someone like me, the serving sizes listed on the Monash App are woefully small. My question is: is it likely that some ‘green’ foods may become an issue if eaten in large quantities? i.e. given many foods contain small amounts of FODMAP, does the increased intake of ok foods become not ok, or is the ‘balance’ of substances maintained and they remain digestable? For instance 60g Jap pumpkin is green, but how about 100g? 150g? 1 cup of GF corn flakes is ok, how about 3 cups? etc.

    Mu second question is about combining mild FODMAP foods. Again, carbs are hard for me, especially at breakfast (I used to eat a 1+ cup of oats, so the 1/4 cup allowed as green doesn’t really satisfy). I make my own muesli with a mix of green and orange foods in green serving sizes – 1 cup GF corn flakes, 1/4 cup oats, 1/2 cup puffed rice, shredded coconut, 1 tbspn cranberries, 8 almonds, etc. So, whilst all these are in green quantities, a) does the combined effect (volume) push them into orange/red zone?; and b) how does the combination work – are a mix of 1 green/orange GOS + 1 Fructos + 1 Polyols more acceptable than 3 x GOS (forgetting about personal intolerance)?

    Sorry for the long question. I would love some clarification on this as I’m not sure I’m doing the right thing even if I only eat green foods!

    Thanks!

    Reply

    • katescarlata

      Simon–Yes, eating too much of a green light food can be a problem–depending on the food and how much you are eating and how much FODMAPs it has in it. White rice has no FODMAPs–so if you ate a huge portion of white rice–it should not pose much of an issue…but veggies –can be quite varied. Can you work with a dietitian to help you find a good plan? Can you reduce your activity level for a few weeks so your overall calorie load can be less and get a better grip of what works and what doesn’t –and then slowly ramp back up the exercise?

      Reply

      • Simon B

        Thanks Kate. White rice it is then! Are there any other high-carb foods that are ok in large quantities?

        My (new) GP specialises in nutrition/IBS but my next appointment isn’t for another 3 weeks, and the major event I’m training for is in 2 weeks (difficult timing to start low-FODMAPS, but hopefully well timed if I feel better for the race).

  • Debbie

    Hi Kate,

    I’m in my first week of the FODMAP diet and am wondering if you’ve had equal success in your practice with clients with the constipation form of ibs. I understand that the efficacy for constipation may not be as great?

    I’m also wondering if I have to limit the amount of vegetables (such as cucumber) on the diet per sitting and if blackcurrant jam (in 1 tbl portion) is permissible?

    Many thanks,
    Debbie

    Reply

    • katescarlata

      Debbie, Most of my clients have IBS-C and with adequate fiber benefit from the diet. I find the low FODMAP diet is one piece of the puzzle. Other treatments such as pelvic floor physical therapy if pelvic floor issues are present, adding magnesium supplements, exercise, etc…can be incorporated into the overall plan.

      Reply

    • katescarlata

      Oh missed the last part of your question–I have no idea about blackcurrent jam–not sure that has been analyzed for FODMAPs. Cucumbers are low FODMAP –but overdoing most veggies will up the overall FODMAP load–typically, I recommend a well balanced meal so that one food is not overdone and nutritional balance is improved.

      Reply

      • Debbie

        Thanks, Kate. Much appreciated.

        I will investigate Magnesium supplements and pelvic floor physical therapy – both of which are new to me after so many years of ibs. Can you recommend a magnesium supplement by any chance?

        Thank you.
        Debbie

  • Natalie

    Hi Kate,
    So much helpful information!!
    Could concentrated fruit juices in gluten free brown bread trigger symptoms?
    I’ve been feeling much better over the past 6 weeks and this is the only thing I can think I have eaten differently, the ingredient lists on gluten free products are very confusing for me though!
    Thanks!

    Reply

    • katescarlata

      Oh yes, Natalie–concentrated fruit juices could be a source of excess fructose and potentially sorbitol. And the brown bread–could have inulin (fructans) added or another fiber that could trigger IBS symptoms.

      Reply
  • Pingback: Gastroparesis and Juicing | chronicallycindy

  • Carla

    HI Katie, very informative website. so much info to process. My question…does FODMAP diet help with Gastroparesis? I have a mild case, idiopathic, main symptoms are stomach pain/cramps, low appetite and more recently, chest pain/pressure in middle of chest after I eat. I am trying the FODMAP to see how it goes…..but it’s all so confusing. Thank you!!

    Reply

  • Carla

    by the way..avocado and celery together in a green smoothie….not such a good idea! lots of stomach pain and chest pressure within 30 minutes of eating it. Other ingredients were spinach, banana and kiwi…too much fruit??

    Reply

  • Agnes

    First of all, thank you for all the information on this page.
    I would be also very grateful if you could give me some advice.
    I practise quite intensively sport that requires eating large amounts of protein for proper regeneration processes. Most of people use supplements in this situation or/and eat a lot of dairy. Unfortunately, I can not eat dairy because it clearly exacerbated the symptoms of IBS. Is there any any protein suplement you would reccomend? Kind of protein isolate or something? Before I discovered FODMAP diet I have been using Myprotein PEA PROTEIN ISOLATE http://www.myprotein.com/sports-nutrition/pea-protein-isolate/10530136.html but I guess now I shouldn’t since it is made of peas. I should add that I often have a very strong symptoms of IBS (specially after fruits as I noticed), and I have to very carefully follow the guidelines FODMAP diet. I will be gratefull if you could reccomend something. If you are not exactly familiar with any specific brand of protein supelment mayby you could give me some general advice i.e. wchich kind of suplements shoould I try: whey protein, egg protein, soy protein, pea protein, hemp protein, or mayby vegan mix like brown rice, pea and hemp protein http://www.myprotein.com/sports-nutrition/vegan-blend/10637445.html

    Thank you
    Agnes

    Reply

  • Cari

    Hi Kate — I’ve been following the low FODMAP diet for almost four weeks, and it’s made an enormous difference for me. Your website has been tremendously helpful in trying to figure out what to eat and what to eliminate (thank you!), but I still had a few questions about some foods. Are you able to offer advice or opinions about any of these foods, and introducing them into my diet after the elimination phase? I suspect I am fructose and lactose intolerant (I didn’t take the breath tests, but from past experience, I’ve noticed a big difference when these foods aren’t in my diet). I have IBS-C.

    The GoodBean roasted chickpea snacks (in a 1/4 cup serving or less) — the ingredients are: roasted chickpeas, expeller-pressed safflower or sunflower oil, coarse salt, natural Vitamin E.

    Kombucha

    Beet greens

    Tahini (in servings less than 2 tablespoons)

    Greek yogurt (taken with Lactaid, maybe?)

    Spelt bread and tortillas (without any other FODMAP ingredients like fruit juice or inulin, etc.)

    Kimchi — if I am not eating any actual pieces of onion or garlic, and keep the portion small

    I’ve done well with lactose free dairy products so far — the greek yogurt would be nice to add to get more protein in my diet.

    Thank you so much, and thank you again for your website — I can’t tell you how much it has helped me!

    Cari

    Reply

    • katescarlata

      Hi Cari,
      I believe a few of the roasted chickpeas would be okay–might opt for just 2 TB–rather than the full 1/4 cup–as the peas shrink a bit w/ cooking. Monash has the canned chickpea cut off at 1/4 cup.
      Not sure about kombucha–but have to say–many of my patients who have tried it–found it triggered symptoms. Maybe too rich in probiotics.
      Beet greens–not sure–have not seen data on them.
      Tahini is okay–in 1 tablespoon portion
      Greek yogurt–tolerance varies–I personally tolerate Fage plain and Chobani–but in 4 oz serving–and have lactose intolerance. You could trial it after the elimination phase and judge your tolerance. Greek yogurt typically does have less lactose than traditional yogurt.
      Spelt bread–100 % spelt might be okay–but suspect FODMAP content may vary in spelt–depending on where it was grown. So not sure on this one.
      Not sure about kimichi—if made w/ onion/garlic would not be suitable.

      Reply

  • Charlotte

    I have only been following the FODMAP diet for about three weeks now and have been dairy free for five. During my third week in this process the doc diagnosed me with IBS . Also, due to other issues I am no longer able to eat soy, sugar, or gluten. I’m finding it difficult to find enough things to eat which will keep me nutritionally sound and I find myself tired. I process foods differently since I had gastric bypass about three years ago as well. Any suggestions on ways to eat enough protein without using soy, pork, or other products that are restricted?

    Also, my doctor prescribed a probiotic but I am finding it challenging to find one that doesn’t contain inulin. Can you tell me any specific brands that would be better for a FODMAP diet in the United States?
    Thanks so much !!

    Reply

  • Kyle

    Hi Kate,
    Can sorbitol have a laxative effect? My dr suggested it could help with IBS-C. But it is listed as a fodmap. Could this actually be beneficial in some cases?

    Reply

    • katescarlata

      Yes, sorbitol can have a laxative effect–that is one of the reasons why prune juice is often recommended for constipation. The osmotic effect that FODMAPs can have in the intestine can help with constipation–but unfortunately also often contribute to other symptoms such as debilitating gas and bloating for those with IBS. Working with a dietitian —you should be able to tease out the best approach to keep eliminate constipation as well as other IBS symptoms. In my practice, I might try a magnesium supplement that can relax smooth muscles in intestines and pull in some water. Miralax can work for some, as well. But as always–work with your health professional to find the most suitable recommendation for you based on your medical history.

      Reply
  • Pingback: Low FODMAP Diet for IBS

  • Jeani

    Been searching to find some type of cold, cough & flu product that is FODMAP friendly and has no lactose/gluten. Please Help! Hyland’s has lactose, Boiron has sucrose and lactose. Any suggestions? First cold I’ve had in a few years. =(
    What can I take? Miserable. Thank you Kate! =)

    Reply

    • dkaj

      I think Diabetic tussin fits all your criteria. Walgreens carries it and I would bet CVS pharmacies. You may need to ask pharmacist about it. No gluten, sugar alcohols, fructose or honey. I don’t see any lactose in the ingredients. It’s for cough and cold.

      Reply
  • Pingback: The FODMAPs Quest | tea with twiz

  • Elma

    Hi Kate,

    I am from Mexico, and I assume there are not many fruits and veggies tested for FODMAPS that are from my country.

    I want to ask you if you know what about cactus or nopal? It’s a great low calorie side-dish and I eat it a lot.

    Thanks for all the knowledge you share with us.

    Reply

  • Shanon

    Hi…So sorry to bother asking this question again…but, is there any word on US pumpkin? (I searched this discussion…if I missed the answer, I’m doubly sorry!)

    Nearly every message contains a “thank you”…I want to echo that sentiment… what a blessing you and your information is to this community!!!

    smg

    Reply

  • Anita Oleksy

    I don’t know how to put this delicately, but, I’ve been having what looks like undigested leafy greens appear in my BM. I thought they were low FODMAP? Yes, I have been having some GI upsets too…I thought maybe there was some “rogue” ingredient I wasn’t catching in my salads…maybe the dressing…(?)…I mostly use just balsamic vinegar and salt and pepper these days, but sometimes I cheat. (*imagine!*)

    Reply

  • Luke Sapiets

    Hi, I have just started the FODMAPS diet and this blog and comment section has already hoped in lots of ways. But there are a couple of things I wanted to ask, firstly is citric acid low or high FODMAPS and secondly is mycoprotein (mainly found in quorn products I believe) low or high FODMAPS.

    Thanks for any help you can give me and thanks for all the advice already given!

    Reply

    • katescarlata

      Luke, citric acid shouldn’t be an issue w/ FODMAPs. And mycoprotein in Quorn-has been tested and is low FODMAPs–just watch for other additives that may have FODMAPs in some of the Quorn products.

      Reply

  • Leslie

    Hi Kate. I have a question about alcohol. Can you please clarify why beer (derived from wheat) is OK and tequila (derived from agave) also appears to be OK (based on its absence from “avoid” lists), and rum (light and dark?) is not OK (related to molasses content)? I know that one drink is pretty much the limit with IBS because too much alcohol in general can be problematic, but I want to have a better understanding of these three sources. Thanks Kate! 🙂

    Reply

    • katescarlata

      Leslie, I would not assume that tequila is okay–just probably–not yet tested.
      Beer due to processing does not have fructans–which are the FODMAP source in wheat. Rum—however does have some excess fructose in amounts that make it a source of fructose or FODMAP source.

      Reply
  • Pingback: Gluten, lactose, oligosaccharides ? Une nouvelle grosse arnaque ! | jacqueshenry
  • Pingback: Low FODMAP diet resources - Well Balanced. Food. Life. Travel.

  • Donna

    Kate, thank you for answering so many questions! With everyone processing FODMAPs differently, you have quite a challenge. I saw that herbal teas like chamomile, which I drink every night, can be a problem. Never considered that! Regular tea has too much caffeine for me. Other than peppermint, is there any other herbal tea that is OK? Second question is about emulsifiers – I read a couple of weeks ago that they help transport bacteria beyond the gut blood barrier. Do you know of any issues with them, given that the research on them is very new? I feel like there might be something to that research for IBS sufferers.

    Reply

    • katescarlata

      Donna, patient’s seem to do well with ginger tea as well. Food additives such as emulsifiers are hypothesized to contribute to intestinal permeability or ‘leaky gut’. This is a very new area of research. Increased intestinal permeability is associated with numerous intestinal disorders such as celiac disease, inflammatory bowel disease and IBS. I do believe less processed foods is a good goal. Choose the majority of your foods from a plant vs. a manufacturing plant.

      Reply
  • Pingback: Gluten, lactose, oligosaccharides ? Une nouvelle arnaque ? | Contrepoints

  • GEM

    I noticed on the high FODMAP foods to avoid it mention apples depending on the variety. What varieties have lowe fructans/gos?

    Reply

  • Leslie

    Hi Kate. I have a question about oats. I know that they are low FODMAP (in limited amounts), but I don’t tolerate them at all (even when limited and GF). My question is, would oat flour be better or worse or the same from a tolerance perspective than the oats found in oatmeal or granola bars? Thanks so much for your thoughts, Kate.

    Reply

  • Laura

    I’m super confused about cottage cheese. The Monash study shows that cottage cheese is okay and yogurt is not, but some of the other lists show the opposite.
    Is there a way of knowing if I’m lactose intolerant so I can eat dairy? 🙂
    The Monash study also shows that black tea is not okay and cow’s milk is not okay, but apparently if you combine them they’re fine?
    I’m also reading that tomatoes are okay but tomato paste is not.
    Any and all insight greatly appreciated. 🙂

    Reply

    • katescarlata

      Hey Laura, I know it can be confusing!! Portion with dairy is key when it comes to lactose intolerance. Many individuals with lactose intolerance can tolerate a few grams of lactose per sitting. Most cheeses are low lactose. Cottage cheese does have some lactose–if you stick w/ 1/4 cup you should be under the few grams of lactose threshold–if you ate and 8 ounce container–you could be asking for GI upset. I too, have lactose intolerance. I can eat Greek yogurt (which is lower in lactose–in general–compared to traditional yogurt)–but I have to limit to 4 ounces. The Monash App is assuming when you have tea–you are NOT adding copious amounts of milk–so that a splash of milk in tea–probably would be low enough in lactose. As for tomatoes–when you concentrate the tomato to make tomato paste —-the fructose content goes up. Hope that helps. The diet gets easier as you go along. Try to focus on the foods you can eat rather than what you can’t…

      Reply

      • Laura

        Thanks so much Kate!
        I’m just recently trying this to alleviate unexplained severe bloating and I find your website super helpful. I wish you had a practice in Va.

        I’m confused about why monash says black tea is NOT okay, but if you add milk, it IS okay. It doesn’t make sense – two negatives make a positive?

        If it’s the lactose in dairy that’s the fodmap issue, then why don’t we all just take lactase digestive aid to eliminate that fodmap category while we’re trying to figure out if we’re sensitive to the other 3 fodmap categories? Wouldn’t that be easier?

        Just checked out your Vegan list – wheat gluten is okay…because it’s not the wheat and just the gluten?
        And why can soy milk only be from soy protein and not whole beans? My tofu is made from whole organic soy beans – is that okay?

        I am on Cowden protocol (9 herbs a day) for lyme disease and just realized that I am taking 200mg/day of jerusalem artichoke extract, and 100mg/day of asparagus extract. WHAT are the chances???
        Does this mean that this elimination diet won’t work for me as long as I’m on these herbs?

        Thank you so much for everything!

      • Laura

        Thanks so much Kate!
        I’m just recently trying this to alleviate unexplained severe bloating and I find your website super helpful. I wish you had a practice in Va.

        I’m confused about why monash says black tea is NOT okay, but if you add milk, it IS okay. It doesn’t make sense – two negatives make a positive?

        If it’s the lactose in dairy that’s the fodmap issue, then why don’t we all just take lactase digestive aid to eliminate that fodmap category while we’re trying to figure out if we’re sensitive to the other 3 fodmap categories? Wouldn’t that be easier?

        Just checked out your Vegan list – wheat gluten is okay…because it’s not the wheat and just the gluten?
        And why can soy milk only be from soy protein and not whole beans? My tofu is made from whole organic soy beans – is that okay?

        I am on Cowden protocol (9 herbs a day) for lyme disease and just realized that I am taking 200mg/day of jerusalem artichoke extract, and 100mg/day of asparagus extract. U
        Does this mean that this elimination diet won’t work for me as long as I’m on these herbs?

        Thank you so much for everything!

  • Christine

    Is it okay to have more than one FODMAP allowed food per meal e.g. if there is a serving size of 1/2 cup allowed for one thing & 1/4 cup serving size allowed for another thing – would it be okay to have both of those at the same meal? I know there is an overall limit in grams of how much you should have per meal, but it’s not easy to work that out, so as a general rule, if you wanted more than one, is it best to try to stick to 2 maximum or would more be okay, or would it be best to have half the allowed amount of each & then stick to 3 servings maximum (or more or less) etc?

    Reply

  • Abby Devitt

    Hi Kate! I am working with a dietitian to follow the low-fodmap diet and am currently in my fodmap-elimination phase. As you know, it is difficult to find low-fodmap choices when dining out. I see that many fodmapers will order grilled chicken with some veggies or potatoes, but I worry about the garlic and onion content in seasonings and sauces that the restaurants may use.
    While I am in the elimination phase, would you recommend staying clear of cooked restaurant food all together? I have cooked at home every day so far, so cooking is not the issue – I just miss going out to eat as a means of socializing with friends 🙂

    Thank you so much for your blog and all that you do to make following this diet that much easier!!

    Reply

    • katescarlata

      Abby, It is difficult but not impossible to dine out while on the low FODMAP elimination phase. I would encourage most of the cooking to be done at home–but absolutely try to dine out occasionally and just do your best to follow the diet. If a slip-up occurs, just get back on the diet the next day. No one has to do the diet perfectly. After all, we are human!

      Reply

    • soraya

      Abby, short answer is: watch out for pre-made sauce and soup. Longer answer: the most complicated places to go are where it’s all pre-made pastas. The sauces and soups stand in big tubs ready to be poured over your pasta and microwaved, so there’s very little possibility of controlling what goes into the sauce [or soup]. I’ve found that in almost any restaurant, I can find a meat or fish or egg dish which is freshly made and can therefore skip the garlic and/or onion easily. I simply tell the waiter I’m allergic. The word “allergy” and the association with severe peanut reactions to which everyone has become accustomed is enough to make the “please no garlic or onion in any form” be taken seriously. If I do want something with sauce, I simply ask if the sauce contains garlic powder since some waiters just don’t relate to “garlic powder” as garlic – in their minds it’s kind of integrated into the general spice mix tossed into the soup or sauce. The better the quality of the place you’re eating at, the easier it becomes to get fodmap-clean items on the menu.

      Reply

  • Judy

    Hi Kate. Have learned a lot from your blog. Thanks. Some confusion I have is in regard to oatmeal. It is listed as low fodmap. Does it have to be only a certain amount? Is Almond milk okay for low fodmap? I have to take Calcium because of osteopenia. What Calcium supplement do you recommend? Thanks.

    Reply

  • MimiRose

    Hello,
    I just came across your website, and am interested in trying this approach, due to so many digestive issues that I have faced over the years. However, I am also Celiac, and especially allergic to oats and wheat. Also, I have been trying the Specific Carbohydrate Diet which seems to help some, but not enough due to all of the fruit and honey allowed, and I have serious candida issues. I am hoping to combine all the SCD diet with your maps, eliminating sugars for awhile, and maybe that will help. Doctors haven’t been helpful as they don’t seem to understand my problems. I appreciate all the work you have done to put this together, and your willingness to share it with others. Thank-you.

    Reply

  • Karen

    Hi Kate,

    Thanks for a great, informative, site. I’m embarking on this journey now, after having heard for sometime about FODMAPs, but only realizing this might apply to me when I started noticing basketball-sized bellies after eating large portions of some of my favorite veggies (brussel sprouts, I love you!).

    My question is related to portions per sitting, and I apologize if you’ve answered this already – I read through the comments for quite some time, but didn’t see such a response. Anyway, I often like to eat more than one veggie per meal. If I were to include 1/2 cup of sweet potato and then also have 1/2 cup of broccoli, are the combined servings putting me over the limit? And what about low-FODMAP foods that don’t seem to have a limit – like carrots. Can I eat a large portion of carrots with 1/2 cup of broccoli, or are the combined foods still contributing too much? I hope this makes sense. When it says limit something to 1/2 cup, does that mean that the 1/2 cup serving takes up the allowance of FODMAPs for that meal?

    Lastly, those foods that come with a limit can be eaten more than once per day if they are at different meals, correct? So I could, in theory, eat 1/2 cup of sweet potato in the morning, and another 1/2 cup in the evening?

    Thank you for your time!

    Reply

  • Gerru

    Hi Kate,

    I know that most beans/legumes are out except I see you can do <1/4 cup of canned chickpeas and lentils. Does it make a difference if they are canned vs. homemade from dried beans/lentils?

    Also, it seems bean flours are ok during elimination. Would chickpea flour be compliant with low FODMAP?

    Thank you!

    Reply

    • katescarlata

      I do not believe any bean flours have been tested so would not be okay on the elimination phase. It is important that the beans are canned. The longer the beans are in the water in the can–the more FODMAPs (water-soluble fructans and GOS) have the opportunity to leach out.

      Reply
  • Pingback: Welcome, Foodies and Fodmappers! | bonappetitlife

  • Wendell McFarlin

    I am just starting this journey and wondering where cucumbers and pickles fall on the fodmap of foods as I love them? Thanks, Wendell

    Reply

  • Alex

    Hi Kate,

    Do you have any information on hibiscus flowers? I usually boil the flowers to make a concentrate, and then prepare a jug of water in like a 1:5 part approximately.

    Thank you in advance for sharing all your knowledge.

    Best wishes,
    Alex

    Reply

  • Holly

    Hi Kate!
    Thanks so much for all the valuable info on your website! I have found it to be the most helpful since I who diagnosed with FM 2 years ago. May I ask just a couple questions of things that I have been wondering about and only find different views on? Brown sugar, is this acceptable for FM suffers? What about soy lecithin? Milk Chocolate ( I don’t have lactose issue)? Soda made with real sugar, not HFCS? And lastly, tea, particular black?
    I appreciate any advice on these items!! I will be continuing to reading your blog as I am finding so much needed info that I been missing!

    Reply

    • katescarlata

      Hi Holly, yes, brown sugar should be fine in reasonable portion for those with FM. Kids often has less tolerance portion wise per my clinical experience than adults. Reasonable portion–1-2 tablespoons per sitting. Soy lecithin should not pose a problem from FODMAP perspective. And milk chocolate, if you don’t have a lactose issue)in small portion–2 TB chips should be okay. Soda made w/ sugar in small quantity might be tolerated ( 8 oz.)–but it can be too much of a fructose load for some–meaning—the sugar it is made with has equal amounts of glucose and fructose–but too much fructose at one time even in the presence of glucose can exacerbate symptoms. Let me know if you understand this –or I can try to explain in a better way.

      Reply

      • Holly

        Thanks so much!!!! I understand what you’re saying, I’ll just have to monitor it to be safe. I really appreciate the feedback. What about black tea? Do you know much about this? I’ve read somewhere that it may contain fructans.

  • Robert Sykes

    Hi I have had IBS for years. Just trying food map to see if it helps how soon show I be able to tell. Also hard finding things to eat so not sure completely low but anyone in UK suggestion’s for products from supermarket. Currently my diet is banana breakfast, lunch ?? , ham,potato,green bean dinner, cup tea with lactose free milk supper.

    Would also probiotic help?

    Thanks

    Reply

    • katescarlata

      Robert, probiotics can be helpful for some –but I recommend typically to change one course of treatment at a time to get a better sense if its working. Are you working with a health professional to help sort out your diet?

      Reply

  • Kim

    Hi Kate! Just curious–what are your thoughts on wild rice FODMAP content? I had assumed it would be low-FODMAP but then recently read that it isn’t a rice at all, but rather a grass. Now I’m not so sure!

    Reply

  • Holly

    Hi Kate!!! Thanks so much for your blog and all the info! What about pumpkin spice? I’m hoping to discover a safe recipe for pumpkin spice something!

    Reply

  • Ronney

    Hi Kate, Your blog has been so helpful to me. Are clams and crab meat low fodmap? Also, I cannot tolerate wine vinegar. Would rice vinegar be a suitable substitue? Thanks for your help.
    Ronney

    Reply
  • Pingback: 5 Tips for the Low FODMAP Diet Follower - The well balanced FODMAPer—Kate Scarlata RDN

  • Ben

    Hi there,

    I’m confused about spelt flour. Can I use it? I make a spelt sourdough loaf.

    Also I’m confused about oats, do they have gluten?

    Thanks!

    Ben

    Reply

    • katescarlata

      Spelt sourdough bread is low FODMAP–other spelt products tend to be higher in FODMAPs. Oats don’t innately have gluten–but get contaminated with gluten in the field or via processing. If you are avoiding gluten, discuss the possibility of using certified gluten free oats with your dietitian.

      Reply

  • katia

    hi kate, this is informative. however, extremely confusing. I was just diagnosed w SIBO and my dr. says i can eat anything i want, yet by reading online I know that this is not true… Theres a lot of lists online that all contradict each other. I have a few questions.

    Im following the SCD and the fruit and vegetable section of the low fodmap.
    how do i know which list to follow? some lists include potatoes and sweet potatoes, which are big carbs… others include and exclude corn. nightshade vegetables. im lost.

    im also wondering if acai is ok to eat? i like acai bowls…

    Reply

    • katescarlata

      Katia, I don’t blame you for being lost! There is NO evidenced based diet guidelines for SIBO. There just hasn’t been enough research in this area. I think of SIBO as on the high end of the spectrum of IBS, with motility being impaired, and as such, typically recommend a trial of the low FODMAP diet–so therefore, I allow small amounts of potatoes and starch. Not sure I have seen data on acai, sorry.

      Reply

  • Shanon

    Hi Kate,
    I’ve been following a low-fodmap diet for about a year now (2 rounds of antibiotics), and I feel good when I eat ZERO fodmaps, but shouldn’t I be able to reintro a few by now? My vegetable and fruit choices are so limited…the slightest amount of starch sets my symptoms off. Any suggestions for further issues? Perhaps I’m missing something else. (Also, taking a non-fodmap probiotic: Super Bifido Plus by Udo’s Choice).

    Reply
  • Pingback: Dieta Low Fodmap

  • Lisa

    Hi Kate,
    I was wondering if you know whether Kombucha is a low Fodmap food?

    Also I noticed on the Monarch app that oranges are low fodmap, but orange juice is high fodmap? Does this hold true for other fruits like grapes and blueberries? (assuming it is pure juice and there is no added sugar/ingredients).
    Thanks so much for your time and help and the knowledge you share.
    Lisa

    Reply

    • katescarlata

      Not sure that Kombucha has been tested. So no idea.
      It is likely that juices would be a source of excess fructose–as it requires many fruits to make the juice. Ends up being more of a fructose load.

      Reply

  • Brooke

    Hi Kate! I was just wondering how long your typical clients are on the elimination phase before they notice a reduction in symptoms (specifically bloating!) I suddenly seemed to have develop IBS-like symptoms and am wondering how long of the FODMAP elimination phase before I know/have hope it may work for me in the long run. Thank you!!

    Reply

    • katescarlata

      First, be sure you see a gastroenterologist first and be sure that you don’t self-diagnose IBS. From my experience, most patients note improvements in a few days. Some take longer–but most people feel benefit in 7 days.

      Reply

  • Stacey

    Hi Kate!

    I’ve been following the low-FODMAP diet now for about 6 weeks. I’ve definitely noticed significant improvements overall, but I’ve also noticed now when I have a BAD day… it seems far worse than it used to.

    So, I guess my question is, since I’ve eliminated the foods causing problems, is it possible I’m now more sensitive/reactive to them? Or maybe it just seems worse relatively speaking because overall I’m feeling better?

    Any thoughts?

    Thank you!
    Stacey

    Reply

      • Stacey

        That seems to be the case with me… any suggestions on how to minimize these side effects? It makes me miserable for about 48-72 hours and my prescription meds don’t help at all! I’ve actually wondered if it’s better to feel worse on a daily basis than feel like I get food poisoning any time I accidentally eat the ‘wrong’ thing now. :o(

  • Meredith Smith

    Hi Kate,
    I can’t find anything about corn starch. The Monash University list doesn’t include anything in their app. Is corn starch okay to use as a thickener?

    Thanks!

    Reply

  • Michelle Lynch

    Hi Kate

    Thank you for all the information you are providing.

    I was wondering if Soy flour and Tapioca starch are low fodmap?

    Reply

  • Lola

    Hello,
    Thank you for your useful website.
    I have questions about the FODMAP status of a number of ingredients: 1) guar gum; 2) xanthan gum; 3) carob bean gum; 4) trejalose.
    It seems that many potentially low FODMAP “ice cream” (almond or coconut milk based) treats contain some of the above ingredients.
    Are there any brands of frozen dessert treats you recommend?

    Thanks very much.

    Reply

    • katescarlata

      The gums are not FODMAPs–they are fermentable—but longer chain carbs. Patients often experience GI upset if they overdo them…but small amounts should be okay–in occasional treats. They are added to give a creamy mouth feel–so hard to find products w/o them.

      Reply

  • Osmund bakkevig

    Hei, i just started on this FODMAP diet.
    There is somethings that is on the fodmap that is bad for me even the list says it is good. Beer f.eks is the worst for me just after 1 beer my stomach gets really bad, banana also makes my stomach bad, same with orange and eggs. So i wonder maybe i don’t have IBS but something worse since some of the products on your list is bad for me and my stomach?
    I was thinking of maybe i am suffering from low metabolism.
    would love to have a reply on this issue, best regards Osmund

    Reply

  • Erin

    To follow up on this question, is locust bean gum also not a FODMAP? It is in almond milk, which the Monash app says is low FODMAP, but I just wanted to make sure. Also, just wondering why almond milk is low FODMAP while almonds themselves are high.
    Thank you so much!

    Reply

    • katescarlata

      I think that the commercial almond milk available is low FODMAP as it is likely made with very little almonds. Gums can lead to intestinal gas–but they are not considered FODMAPs–they contain longer chains of carbohydrates.

      Reply

  • LW

    Thank you for your ongoing attention and good cheer on this string—and throughout your entire site! It’s much appreciated.

    You’ve rightly noted that it’s difficult to make broad statements about low/high FODMAP borderline ingredients, particularly those that may be tolerated in small quantities. But I can’t help but ask for your broad thoughts here: In general, how would you advise a client wishing to eat the occasional wheat-based dinner roll, or a cookie, or perhaps a small muffin?

    On the advice of my GI doctor, I have been FODMAPing for about two months with good results—IBS symptoms much diminished—but still with flare-ups, certainly not fully comfortable. And thus I have been wondering, if I’m still hitting bumps in the road, would it be so bad to stray slightly from the FODMAP guidelines from time to time? Say, once a week?

    Reply

    • katescarlata

      If you are still having flare ups I would encourage you to work with a dietitian and GI doc to see if you can figure out why the flare ups occur. It might be that you are eating something with hidden FODMAPs, have another food intolerance, getting constipation which can lead to diarrhea or bloating, too much fat, too little pancreatic enzymes being produced, small intestinal bacterial overgrowth occurring etc…there are many reasons you might have a flare—and with help, you might be able to tease out the cause. Check out this post here which might be helpful to you: https://blog.katescarlata.com/2014/12/16/diet-piece-pie/ As for straying from the low FODMAP elimination diet…I encourage my patients to re-introduce FODMAPs back in via the re-introduction/challenge phase as soon as possible…though I admit, I do try to get them to feel about 95% better first–if I can! Reintroducing FODMAPs may help you many identify that only some FODMAP subtypes bother you…and may be able to be less restrictive with your diet. And to your question…many of my clients can do a small wheat roll or cookie–small amounts of wheat are low FODMAP –as you can see in the Monash University low FODMAP app–saltines, pretzels made with wheat are ‘green lighted’ in small portion. Sourdough wheat products can be lower in FODMAPs–so maybe try a sourdough roll first.

      Reply

  • LW

    Kate, thank you for this detailed reply—very much appreciated.

    I have been on an antispasmodic to slow digestion and prevent cramping for about six months now. On my GI doctor’s direction, I take one of these pills before each meal and one at bedtime. The dose appears to be right on—this particular medication comes in three strengths, and we’ve found the low and the high to be poorly suited to my symptoms, so I’m on the medium dose. I’m told there’s no long-term danger here, so I’m inclined to forge ahead with it; but do wish I was closer to your 95% better goal!

    I appreciate your re-introduction tips and your overall inclination to re-introduce as soon as possible; this helps me to see that I might be too restrictive. I’ll read your posts on this. I also appreciate the link you posted, and its notes on fat reflect something my GI has said from the beginning. (Though she’s also said, upon reviewing my food journal, “my gosh, you eat the healthiest diet I’ve seen,” she has wondered whether too many good/natural fats have on occasion spurred a flare-up.) I’ll give all of this some careful thought.

    Reply

  • C

    I have been taking guar gum as a supplement recommend by a nutritionist and prescribed by a GP for IBS-C.
    I think the guar gum is causing large amounts of gas. Is it FODMAP friendly?
    I can’t seem to get enough fibre on the FODMAP diet to improve my C symptoms.

    Any suggestions?

    Reply

    • katescarlata

      Guar gum is not a FODMAP—it is a much longer chain of carbohydrates–but it is fermentable–so yes, can and often makes individuals have gas.
      Sometimes its not about adding fiber with constipation—if you are in a traffic jam–do you add more cars to ease the traffic? Work w/ your health care providers to establish a proper bowel regimen for YOU and discuss the possibility of dyssynergic defecation–which can be a contributing factor in constipation.

      Reply
  • Pingback: FODMAPs Checklist – Carefree Chef

  • LW

    Kate, there is another nagging question I’ve had – perhaps others have wondered about this, too:

    When you see a high FODMAP ingredient on a nutritional facts label, and it’s in the middle or near the end of the list, do you avoid that particular item of food completely? Or is it generally ok to have a tiny amount of such an ingredient? I’m thinking, for example, about honey, inulin/chicory root fiber, dates, cashews—all items that I see often in the midst of otherwise low FODMAP ingredient lists.

    Reply
  • Pingback: FODMAP Foods Checklist -I Hate You Milk
  • Pingback: How-To Cook for a Low FODMAP Diet - Feed Me Phoebe

  • Marina Garcia

    Hi Kate.
    Greetings from Miami! My toddler daughter has, successfully I might add, been on a low FODMAP diet for the past 6 months. I recently read somewhere that goat’s milk yogurt is naturally lactose free and is considered low FODMAP; is this true? Also, the brand that I found at my local whole foods market has the following listed in the ingredients:
    Grade A Pasteurized whole goat milk, tapioca starch, pectin and (S. Thermophilus, L. Bulgaricus, L. Acidophilus & Bifidus.)
    Is tapioca starch also considered low FODMAP?
    Thanks so much for your insights!

    Reply

    • katescarlata

      Marina, I hope that you are working with a dietitian to guide you –w/ your little one. Elimination diets can be sub par in nutrients–such as calcium—which of course, adequate nutrition is very important for a growing toddler. Let me know if you need help finding a dietitian. Goat milk has a different type of casein–protein—than Cow’s milk–and some individuals find this better tolerated….but it does contain lactose. We recommend using lactose free Cow’s milk for our patients, typically….though tolerance varies person to person. It’s possible that the Goat’s milk brand you provided ingredients for is lower in lactose than some Goat milk– as it appears to have live cultures added. When you have live bacteria in yogurt and milk products–depending on how active they are in the cold temperature–they will consume some of the milk sugar, lactose–reducing it in the final product.

      Reply

  • Jess

    Hi Kate! Thank you for the amazing information on your site – it is incredibly informative. I was wondering if you could comment on the FODMAP content of the following items:
    -seaweed
    -licorice root
    -pea protein
    -cacao powder
    -inositol
    -sweet potato/plantain/taro chips

    Thank you kindly!

    Reply

    • katescarlata

      Hi Jess, I believe seaweed should be okay—though I have only seen Nori as being test, not sure about licorice root, pea protein isolate should be okay–not sure about just pea protein–in small amounts in a food such as some of the Go Macro bars–pea protein has been tolerated by my clients, cacao powder in small amounts, Inositol –not sure where that falls—, Sweet potato chips in small amount–1/4 cup should be okay. Plantain chips same. Taro is high fodmap.

      Reply
  • Pingback: Digestive issues? Try the FODMAP diet - Idaho Statesman - Epicks Media

  • Tricia

    Hi Kate- Thanks for this list! Super helpful as navigating the traditional FODMAP lists can be overwhelming. I have a few questions…

    1. Are there any over the counter medications or remedies that can help alleviate discomfort after a flare up? I am cutting out a lot of FODMAP foods, but I occasionally I will have few day long flare ups from who knows what. I was hoping something could help with the bloating and discomfort either a tea or even medication?

    2. On the alcoholic beverages you suggested 1 glass. I noticed that Agave was listed on a different FODMAP list, but you do not have tequila as something to avoid. Any feelings towards tequila?

    Reply

    • katescarlata

      Some patients find trying Iberogast helps with the bloating and movement of trapped gas. I have not seen actual data on tequila–but suspect it probably has some FODMAPs.

      Reply

  • Stephanie

    Hello – thanks for all your efforts for so many of us.
    Padron peppers – they are growing so well in my garden – but seem to disagree with me. I love ’em BUT they seem high in something ?!? Any clue how they are rated?

    Reply
  • Pingback: Easy Low FODMAP Meal Planning - Nutrition by Erin

  • Anita

    I know (from experience!) that high-fructose corn syrup is problematic; what about “regular” corn syrup? Almost all soft drinks have HFCS, and while I’m not a big soda fan, I do like one every now and again. “Regular” corn syrup is in marshmallows, which I don’t care for, but also in the “marshmallow bits” which I do like and are in a certain cereal that I have as a “guilty pleasure”. I’ve been experiencing symptoms that I’m trying to pin down.

    Reply

    • katescarlata

      Regular corn syrup should be okay. But sometimes–too much sugar of any kind can be an issue–so keep portions in check. Also, if sweets bother you in general, consider checking for small intestinal bacterial overgrowth–as sugar can be a trigger in this condition.

      Reply

  • lori

    I do triathlon and just got put on FODMAP by my doctor with a race in less than 2 weeks, which means shifting my entire nutrition plan. I’m wondering if you know if Skratch (ingredients: cane sugar, dextrose, sodium citrate, raspberries, citric acid, magnesium lactate, calcium citrate, potassium citrate, ascorbic acid) or Vega Sport Recovery Accelerator (Whole grain brown rice sweeter, natural flavors, citric acid, magic acid, red beet juice powder, stevia extract) would be okay to continue. I’d been using Garden of Life protein, but it looks like it has a lot of random vegetables that are not allowed in it. Recommendations for a non-whey protein powder???

    Reply

    • katescarlata

      Not sure about the red beet juice powder in the 2nd option–perhaps its just used as coloring–which would mean its a little bit added?The Skratch looks okay. Check out my FODMAP runner board on Pinterest for some ideas as well as my FoDMAP kitchen board from protein powders. You may have to just reduce your FODMAP load vs. be on the elimination diet depending on your calories needs during training. Here is my Pinterest link: https://www.pinterest.com/katescarlta/

      Reply
  • Pingback: Starting a Low-FODMAP diet: What you need to know - Joy Bauer
  • Pingback: Low FODMAP Diet for IBS – NursePixel

  • Shana Aelony

    Thanks for this website with great information for FODMAP diet. A few foods I have not seen discussed yet:
    Are hearts of palm compatible with a low FODMAP diet? Pineapple guavas?

    Reply
  • Pingback: Just diagnosed with SIBO, what next... - The well balanced FODMAPer—Kate Scarlata RDN

  • Megan King

    Kate, these lists are simply amazing! 1 cup of edamame is low fodmap? That is very exciting to hear and I will be trying it. Also, coconut is low in 1/4 cup serving- so I assume coconut butter in 1 Tbsp. would be low.
    I can’t express how much learning of FODMAPs has changed my IBS struggle. I am in a much better place now. I am a registered dietitian and have become increasingly interested in the potential for this knowledge to help so many patients. I have found that my body is highly sensitive and I have not been able to expand my diet as much as I would like. I do tolerate very small amounts of excess fructose so that is a small celebration for me. I tend to react poorly to slow-leavened sourdough bread- a sensation like it kills my entire appetite and makes me feel sluggish. It is very interesting considering it is low FODMAP. So much to learn!

    Reply

      • Jake

        Hi Kate

        I have been recommended the Low FODMOP diet for IBS.

        Would you have a view on the IGg blood test that is supposed to identify food intolerances? These tests are available in pharmacies but I believe that there are mixed views on them.

        Would most dieticians be familiar with SIBO?

        Thank You

        Jake

      • katescarlata

        Hi Jake, Work with a dietitian that has knowledge of GI nutrition and SIBO…not all dietitians are specialized. The IgG testing is not accepted in the medical community. I have not found it at all meaningful in helping my patients sort out their intolerances.

  • EKTA GUPTA

    Hi Kate

    I haven’t been officially diagnosed with IBS but acc. to my GI, i have either IBS or functional dyspepsia and he has recently me to try low FODMAP diet.
    I have also started taking ‘Iberogast’ herbal solution that is known for IBS and Functional dyspepsia.
    Now, Iberogast has chamomile as one of the 9 ingredients in this herbal solution.
    So, if i take this medicine (20 drops, 3 times a day) and chamomile flower is just 1 ingredient out of 9 ingredients (http://iberogast.com.au/en/what-is-iberogast/), can this negate my elimination of foodmaps?

    Your guidance will be really appreciated as i feel very confused and lost about what to eat and what to avoid these days.

    Thanks

    Regards
    Ekta

    Reply

    • katescarlata

      Ekta, I find my FODMAP sensitive patients can tolerate Iberogast. I don’t know about the actual FODMAP content of Iberogast though..but it has some great research for helping w/ dyspepsia. Be sure SIBO has been checked as well–I find in my practice that methane + SIBO is associated with dyspepsia.

      Reply

  • Kate

    Hey Kate! Have you come across any info/research at all on hibiscus? It’s in a lot of teas (that might otherwise be FODMAP-friendly), but I can’t find anything anywhere about hibiscus. Thanks!

    Reply

  • Harpreet

    Hi Kate,

    I am vegan and am struggling to get enough protein in my diet. I made the switch of milk etc to soya milk and I noticed a big difference but i still get bad days. I drink Alpro organic soya millk, and I have some good days where i have only a few pangs, and then bad days where im in a lot of pain. Should I cut out soya milk? I chose soya milk as it had protein, but I dont know what I should drink instead that would give me just as much protein! I think Im ok with 100g Soya yogurt (alpro or Tesco) . Should I add rice protein powder to almond milk or something? I am so confused

    Reply

    • katescarlata

      Best you work with a local dietitian that may guide you! King’s college has an app as well that may offer guidance in brand name products and FODMAP content. To find a FODMAP educated dietitian –check out Kings College London website!

      Reply

  • Bonnie

    Hi Kate.
    I have question. I notice that red and green capsicum are listed as low Fodmap but no mention is made of yellow and orange capsicum (bell peppers) or sweet pepper in these two colors. Do you know if they are also low Fodmap?

    Reply

  • Sabine

    Hi Kate,
    I was just put by my clinic’s dietician on the FODMAP diet for my IBS and was wondering if the following bread from my gluten free bakery would be still okay? I especially wonder about the Xantham gum, vinegar and yeast. Any help is highly appreciated.
    Sabine
    Sour Dough Loaf
    INGREDIENTS: Brown Rice flour, Potato starch, Tapioca flour, non GMO Organic Corn flour, Sweet Rice flour, Potato flour, yeast, non GMO Canola oil, white sugar, baking powder, xantham gum, salt, white vinegar
    PER 2 SLICE: calories 170, total fat 3g/5%, sodium 260mg/11%, total carbs 34g/11%, fibre 3g/11%, sugar 0.5g, protien 3g

    Reply

    • katescarlata

      Hi Sabine, from a low FODMAP diet perspective–those ingredients are fine. The Xantham gum can cause some gas (if over-consumed)–but it is not a FODMAP. Good luck with the diet–hope you feel better. 🙂

      Reply

  • Marlene Cavagnuolo

    I’ve had a real uptick in IBS with diarrhea for the last month or so. I’ve also had an uptick in symptoms associated with laryngopharyngeal reflux for three months. So far I’ve seen an ENT, a GI and a dietician. I have consulted three resources – low FODMAP info, low acid info, and my dietician has just introduced me to the “Allergy Solution” by Galland. It’s virtually impossible to stay within the dietary restrictions imposed by all three regimens and my dietician is talking about adding calcium citrate, a broad spectrum digestive enzyme, and a broad spectrum probiotic, and alkalizing drops. I’ve been so sensitive and miserable that I’m reluctant to try all these things, especially all at the same time. My GI changed me from Dexilant to Zantac, and recommended Culturelle as a probiotic – I just bought it and saw that it has 200mg of inulin, which I thought I’m supposed to avoid! I realize these three practitioners come from different places but with these myriad recommendations, I’m not sure where to go!

    Reply

    • katescarlata

      Sounds like you need to find a GI and dietitian that collaborate–so you can have one plan to follow! Is this scenario possible at a local hospital or clinic? Culturelle comes in many forms–look for the health and wellness formula (not the vegan one!)–and you will find that it does NOT have inulin. Have you been checked for SIBO?

      Reply

  • April

    Hey there,
    I struggle with severe constipation and was put on the FODMAP diet which surprisingly showed major results… For a few days then stopped… The only thing I can really pin point is I started my menstrual cycle and have not stopped “spotting” yet; could this be related? My GI specialist has no answer for me except consume more water but I already consume over a gallon a day easily not including my exercise water or water used for tea and things of that nature.
    And if I should accidentally eat something during the strict phase (before the reintroduction phase) should I start over or continue for the same amount of time as if nothing happened?
    Also I have had conflicting answers on whether a banana should be ripe or unripe. Is there a difference? If so which one is acceptable and would freezing it in that state be alright for my morning smoothies?
    Thank you so much for this website and your time and dedication to this research.

    Reply

    • katescarlata

      Banana can be ripe or unripe on the low FODMAP diet. Typically with my clients with severe constipation—I ask the GI to consider a test called the anal manometry which helps determine if physical therapy can help with your constipation. You might want to ask about that. Another test to consider is a SIBO breath test–test for methane gas specifically in constipation–to assess if you may need antibiotics. Just a couple ideas to run by your doc.

      Reply

  • Kate

    Sorry if this was asked already- I read many of the comments but obviously not all of them (1000+!)
    Sugar- isn’t that sucrose, a disaccharide? Is the low FODMAP about disaccharides in general, or just lactose?
    I’ve found out that I have a disaccharidase deficiency- not sure if this is CSID or something else as we haven’t found the underlying issue/s yet.. I’m not sure if a low FODMAP will be suitable/necessary for me but I’m just looking into foods that might be best to avoid, until I discuss with a specialist.

    Reply

  • Zach

    What about foods/sauces that have the “Contains less than 0.5% of the following” that has fodmap ingredients such as garlic or onions within?

    And what’s the clarity regarding as ive heard conflicting things (I do have the app)
    1. Sweet potato
    2. Milk protein isolate
    3. Cashew milk ice cream
    4. Corn syrup & corn syrup solids
    5. Caramel

    Reply

    • katescarlata

      I tell my clients to avoid all products with any garlic or onion—during elimination–when at all possible. Sweet potato in 1/2 cup portion, milk protein isolate should be low lactose, cashew milk –not tested–but expect high since cashews are high, corn syrup and solids should be okay–just not HIGH corn syrup, if its caramel coloring –that should be okay.
      In general, try to consume most foods in natural state vs. a bunch of food products…that is a goal for all of us–digestive issues or not. 🙂

      Reply

      • Zach

        Thanks! I’ve been on the LOW fodmap for a week and feeling much better!! I require a lot of carbohydrates (400 or so G) as im into bodybuilding so ive been sticking to rice, oats, potatoes + fruits. I’ve found that I can eat:
        1. Regular potatoes in unlimited quantities (normally 400-800g per meal)
        2. Whey protein (concentrate)
        3. BBQ sauces & seasoning blends that have “less than 0.5 %” w/ onion or garlic
        4. Avocado (have only had up to 40g in a sitting – I had been eating 60-100)
        5. Trace amounts of wheat (one of my protein powders has cookie bits in it, one of last ingredients)

        I have totally cut my ice cream, greek yogurt, garlic + onion (beside trace amount in sauce listed above) + sweet potato intake. I probably was having greek yogurt in 200-500g quantities per day & similar for sweet potatoes.

        I really want to start testing foods out soon. I have been on the diet for almost 1 week. Would you advise sticking to it another week or longer before introducing new things? I understand that its impossible to totally eliminate FODMAPS & this diet is not forever, just want to do things correctly & identify my potential triggers (which im thinking is more stress + maybe my greek yogurt intake).

  • Ari Gold

    If someone feels better IMMEDIATELY after following the low FODMAP approach, when is the right time to start re-introducing? I have been on the low FODMAP 1 weeks & felt a WORLD of difference on like the 2nd or 3rd day. Is it too soon for me to start the re-introduction or does my body need more time? If so, how much more time would you recommend and what kind of re-introduction process would you follow?

    Reply

    • katescarlata

      I encourage a 2 week elimination at a minimum. The reintroduction process is a bit complicated to outline in a blog post–but I have instructions in my patient education handouts (for sale $85–with much more than just the re-introduction phase), OR in my book, the 21 day tummy–which you may be able to find at your library or via kindle.

      Reply

  • Emma

    I have a few questions if you dont mind 🙂
    – Do people tend to react to everything within the whole group e.g. all fructans or all GOS
    – I am reacting to soy products which include both low and high fodmap (e.g. So good milk, soy lethicin) but am not allergic, do you know why this could be? I get IBS symptoms when I eat these
    – I feel better for eliminating wheat, do i need to avoid other grains as well?

    Reply

  • Mahesh Da Zilva

    I accidently discovered your website. It is great. I have a question.
    I was tested positive for parasite Blastorcytis. Recently my doctore recommended Flagiyl 500mg twice a day for weeks. My condition appears to be like IBS-C. I am thinking of taking a probiotic, Pro-15 after 2 weeks. Can you recommend a good probiotic, for IBS-C
    I am also a vegetaran. I take Lactose free milk, a little. Is it ok to include Amaranth, Peanut butter and Ghee. Are they Fodmap friendly. Monash app does not show them.

    Thank you again for your servich.

    Reply

    • katescarlata

      You might consider VSL #3 for constipation predominant IBS. Here is info re: dairy free & VSL#3–https://vsl3.com/ingredients/
      Peanut butter and Ghee are low FODMAP. “Puffed” amaranth in high fodmap–so would avoid unless maybe in very small amounts.

      Reply

  • Bev

    Hello Kate,
    I am so thankful for all of your work on our behalf. I am now adding foods back into my diet at the recommendation of my nutritionist. One of the foods I truly miss is Pasole. Is Hominy OK at this stage?

    Reply

  • Bella

    Would it be reasonable for someone to have vastly varying FODMAP thresholds to those listed on the Monash app? I can’t tolerate any amount of sunflower seeds or wheat or dates or dried fruit or any nut. However, I seem to be fine with legumes and cashews which is within the fructan category. Is this normal for the FODMAP diet?
    Also why would sunflower lethicin be causing me issues?
    Thanks so much

    Reply

  • Chris Boykin

    Hi Kate,

    If you are highly suspicious that a certain group (Lactose, dairy) for example is the culprit – is it best to remove this group only to check symptoms? I ask because I have consistently eaten dairy/lactose no matter what my symptoms are & have no problems with some foods such as sweet potatoes, avocado, garlic, broccoli, etc (I think). The one constant in my diet is dairy where as everything else is variable. I can’t think of a day in the past year or 2 where I haven’t consumed dairy.

    Reply

    • katescarlata

      Hard to comment on individual cases in a blog format. Sometimes, I just remove the suspected food trigger–and sometimes I do the full elimination. It depends on the patient’s symptom profile and history.

      Reply

  • Rob Wallace

    Hi Kate,

    So I have been doing great on the low FODMAP approach BUT I never took out garlic or sweet potatoes (and I use large quantities) – does this mean Im good to go regarding those areas or do I have to start the elimination protocol all over?

    Thanks!

    Reply

  • Michel

    HI Kate,

    I am having symptoms similar to IBS-C. I was diagnosed with parasite Blastocytis honminis , and taken a dose for flagyl. I have tried many probiotics but some gave temporaly relief only for a short time, and again sysmptoms appear. For the past 10 days I am using Pro-15, and Glutomine, This appears to be good. I was told that Tuzen is a new probiotic which is effective for IBS. My question is do you think it is ok to take 2 different probiotics, morning and evening. i.e Pro#15 and Tuzen

    Your advice is appreciated

    Reply

    • katescarlata

      Unfortunately, I can’t provide individual advise in a blog setting. It’s important to understand your entire history. I will say, that I recommend using probiotics that have some science to back their use. For instance, has Pro#15 been studied in the research setting?

      Reply

  • J.J.

    Besides walnuts, peanuts, nut butters, and 1/4 avocado, oils and salmon, are there foods one can eat to consume a high amount of good fats with the goal of eating low-FODMAP and Ketogenic at the same time?

    Reply
  • Pingback: Low FODMAP Guide to Reading Labels - A Little Bit Yummy

  • dkaj

    Hi Kate, I have a question regarding beet sugar. Target and some other stores only sell the beet sugar vs pure cane sugar. Isn’t beet sugar high fodmap? I didn’t see this listed in the High fodmap sweetener list, so I wanted to clarify. Unfortunately when looking at sugars, like the ones sold at Target, they don’t state on the label that they are using beet sugar at all. It just says sugar. Now, C&H sugar states it is Cane Sugar. At my local Target, the store staff have told me the only time they really get the C&H sugar in store is for the holidays, otherwise the main type of sugar they sell is the beet sugar. Of course, one can buy the organic sugars that are made from cane at Target for a high price, but if you want a reasonably priced sugar that is cane sugar, Walmart has it. Any info you can provide on the beet sugar would be appreciated.

    Reply
  • Pingback: Low FODMAP Guide To Reading Food Labels - A Little Bit Yummy
  • Pingback: Low FODMAP Guide To Reading Labels - A Little Bit Yummy
  • Pingback: Low FODMAP Guide To Reading Food Labels - A Little Bit Yummy

  • Natalie H.

    Hi Kate,

    I was wondering if coconut aminos were high or low FODMAP? I’m allergic to soy and use it as a substitute, but I wasn’t sure since coconut isn’t always okay to eat.

    Thank you!

    Reply

  • Maria

    Hi – I’m confused about whether or not I can have yeast if it’s in Gluten Free bread – help? I just bought some GF potato buns but they have yeast and I can’t find a clear answer online.

    Thanks in advance

    Reply

  • Alexa

    Hi Kate,
    I’ve been trying to read your other posts to make sure that I didn’t repeat any questions.
    1. Is there a recommended order for reintroducing fodmap groups back into my diet? Ex. week 1 – lactose, week 2 – fructose, etc…Or does it not matter? Or should it be low trigger foods to start or high trigger foods to start?
    2. I see that sweet potatoes and avocados are allowed during elimination in small amounts. If I can, is it best to cut these out completely during elimination for better symptom relief?
    3. I have IBS-D and have been on the low fodmap diet for 3-4 days now. My symptoms have changed drastically (fewer bowel movements, less urgency, less gas/bloating) but I am still experiencing diarrhea. Should I expect this to go away if I continue along with the elimination diet? When will I know when its appropriate to start the reintroduction phase?

    Reply

    • katescarlata

      Sounds like you might benefit from a dietitian to guide you. I typically start with polyols –as I find many of my clients tolerate them.
      It can take a while for you symptoms to settle–for some people about 4 weeks. Could be that you have FODMAP sensitivities plus something else–such as SIBO or bile acid malabsorption.

      Reply

    • katescarlata

      There currently is not a science based test to assess for food sensitivities…but I think that will change. There are some tests that are being evaluated currently. We just need more science.

      Reply

  • Indiana_Confused_Family

    So my 67 year old mother has been battling abdominal pain and stomach issues for the past 8 months – a gastrointestinal doctor is pointing to IBS after all types of other tests have been preformed and have ruled out pretty much everything at this point. My whole family has 9,000 questions… from various medicines they have put her on, her limited well being quality of live, to food items. Her gastro doctor has her on a new drug called budesinide. This after the 14 day $5,000 drug That starts with an x – can’t remember the name.

    1. Is this a regular type maintenance drug she will have to remain on forever?

    She is also on a Low FODMAP diet and has been for for past 3 weeks. He has her on no gluten and lactose as well. The Standford Univ Low Fodmap to be exact. Symptoms are not getting better- she has last 30 pounds now weighing 98 pounds.

    2. Can she eat dark chocolate cocoa power? I see on the ingredients it says cocoa; cocoa processed with Alkali. What does that mean?

    3. What a exact brand of milk substitute can I personally buy her?

    4. What brand of bread can I buy her?

    That’s it for now.

    Thank you!

    Reply

  • Sasha

    Hi Kate. I was wondering what type of fruit juices can I drink. I was thinking about orange juice would that be ok?

    Reply

  • Patricia McDaniel

    Hey Kate
    I had a total colectomy 2 years ago. I can’t eat fiber much at all. Any thoughts for eating low fod and eating for the digestive issues. I’m dairy free and gluten free. Lots of tummy upsets still..
    Thanks…

    Reply

    • katescarlata

      Patricia==it might be the type of fiber and/or the amount you eat at one meal that is troubling you. Insoluble fiber (skin of fruits/vegetables) adds bulk and can irritate the lining of the intestine. You may find oats work well as do cooked, low fodmap veggies such as carrots, spinach, zucchini–spread out during the day vs. a large quantity at one meal.

      Reply

      • Patricia McDaniel

        Thank you for a reply!! I needed the colectomy but it has presented a whole new set of problems.. you have a wealth of information!! Thank you for all that you do for us folks…

  • Patricia McDaniel

    Hi Kate.. I forgot to mention that I’m gluten free and lactose free with gastroparesis at times.. plus the low fod way of eating that I’m trying to incorporate. This makes it so challenging… any words of encouragement?
    Thank You again!!!!

    Reply

  • patti with an i

    Thank you so much for the checklist. I am struggling with what I hope will be temporary digestive issues; normally I’m one of the lucky ones who can eat pretty much anything. My gut has been all out of whack since I ate garlic scapes for the first (and last!) time almost a month ago, and in the wake of that I am suddenly and profoundly lactose intolerant, where I have never before had any kind of food intolerance/sensitivity/allergy. Kaiser is advising me to try a low-FODMAP diet for 6 weeks and then gradually reintroduce things, which I guess I’m going to do, and I like your list of what’s OK better than theirs. If you have any particular suggestions for my situation, they’d be much appreciated!

    Reply

  • Alisa Drury

    So happy to have found your site. Love the recipes.

    I’m confused about a coup!e of things though. Your list says cottages cheese is a no-no, but the Monash list on ibsdiets.org lists it as low…same with yogurt but the opposite -they say no you say yes??

    Also cantaloupe is on your low list, but it’s on their list.

    I know this is a learning process and for me takes way more than 12 weeks. LOL Is there a 101 that is good regarding elimination? I’m still working on that part. I’m also dealing with perimenopausal hormones that make me crave muffins, cookies and ice cream then I get a belly ache .

    Lastly, where does Kombucha fall in all of this??

    I appreciate your help and all of your insight here!

    Reply

    • katescarlata

      Hi Alisa,
      I will start with this–try your best not too get too bogged down with the nuances of the low FODMAP diet and rather think BIG picture… The goal is to reduce your FODMAP intake not eliminate every. single. FODMAP–in fact, the elimination diet is not a FODMAP free diet.

      FODMAP high and low lists can be a bit different–for a few different reasons. FODMAP content of a food is portion driven. Monash U lists cottage cheese as low FODMAP–but the portion they provide is 2 tablespoons. So, yes, if that is all you think you’ll eat–then that portion would be low enough in lactose to be low FODMAP. If you are like me–and want to eat at least a 1/2 cup or more–then it would be high in lactose and therefore high FODMAP. Lactose free yogurt is low FODMAP. I recommend Green Valley Organics in US.
      Cantaloupe is low FODMAP in 1/2 cup portion. Not sure Kombucha has been tested. You might try my book to help you–The Low FODMAP Diet Step by Step. For ice cream craving–try Beckon lactose free ice cream–but keep the portion in check.;)

      Reply

      • Alisa Drury

        This is awesome and makes so much sense. I like your concept about BIG picture because I often find even some low foods don’t agree (potatoes) but am realizing why other foods bothered me before FODMAP – because they are high fodmap (apples DO NOT help me “go” as all my doctors have always suggested). I am also finding some foods work better in smaller quantities. So, a journal is a must and playing with food…trial and error.

        Thank you again. I’m going to go look at your book.

  • Ronney ODONNELL

    I look forward to your helpful e-mails and delicious recipes. Thanks for all you do for us.
    I have difficulty digesting chicken soup whether it is your recipe, my own (that is basically chicken, carrots, parsnips, celery leaves, salt, pepper, water), or Progresso Classic Chicken broth in the carton (no onion or garlic). I get bloated and feel badly for several hours with an upset tomach,as well. Do you have any ideas why this happens? I limit the amount of veggies to green portions based on Monash App.

    Reply

    • dkaj

      It could be how you are making the soup and if you are starting with a whole chicken and leaving the skin on it when cooking/boiling the chicken. It could be the amount of chicken fat left in the soup. Some IBS people don’t do well with high fat foods. You could try just using boneless skinless chicken breasts to see if the fat amount may be an issue and rule that in or out. Otherwise, consider the black pepper and the amount you are using. Some don’t do well with alot of black pepper. These would not be fodmap issues per say, but more from an overall IBS standpoint, or even have to do with acid indigestion, reflux or another coexisting condition. Also, some don’t do well with MSG, so you have to try different things. If you are using bottled water at all to make the soup, some react to the purified waters that have various minerals added back into them. Some are quite acidic and cause stomach issues too. Best wishes.

      Reply

  • Vasantha

    If kefir has very little lactose, why is it limited to one tbsp? Also Goat milk kefir has even less lactose but Monash doesn’t seem to have tested goat milk kefir! What do you think?

    Reply

    • katescarlata

      Until all foods are tasted–it is a bit of a guessing game between some foods. I typically allow lactose free or very low lactose kefir –as long as it does not contain other FODMAP ingredients.

      Reply

  • Ilse Tapia

    Thank you so much for all of this amazing resources. I was recently diagnosed with IBS so having all this valuable information is incredible… it’s definitely making things less overwhelming! I have been experiencing constipation for the past week now (this is something that was an issue growing up but that as of a few years ago got better or so I though). I really don’t understand why though…. I eat fiber, I am active, drink plenty of water and all that…. doing some research I came across taking prebiotics (but seems like it’s more for people with IBS-D, is this correct?). I also found that another option was magnesium supplements…. what are your thoughts on this? Any guidance would be much appreciated… I’m pretty lost :-/

    Reply
  • Pingback: FODMAPs: The New Gluten | Let Me Learn Ya

Leave a Reply

Your email address will not be published. Required fields are marked *