Low FODMAP Diet

FODMAPs are carbohydrates that may cause symptoms of Irritable bowel syndrome
(IBS) such as abdominal pain, bloating, gas, distention and/or diarrhea or
constipation. Trying a low FODMAP diet may reduce or alleviate these symptoms.

What are the FODMAPS?

FODMAPs stands for Fermentable, Oligosaccharides, Disaccharides,
Monosaccharides, And Polyols. There are five FODMAPS that you will have to limit.
1. Fructose (Monosaccharide) found in certain fruits, honey, and high fructose
corn syrup
2. Lactose (Disaccharide) in dairy products like milk
3. Sugar polyols like sorbitol and mannitol in some fruits and vegetables
4. Fructans (Fructo-oligosaccharides), chains of fructose, like that in wheat and
onions
5. Galactans (Galacto-oligosaccharides), chains of galactose, in legumes like
beans

What should I do?

There are two phases to the Low FODMAP diet. The 1 st phase is the elimination of all
the high FODMAP foods for a trial period of 2-6 weeks. During this time you will only
consume low FODMAP foods as detailed on the following list that breaks main food
groups into Safe, Be Careful, and Avoid. It is important to stick as closely to
the Safe foods as possible in order to eliminate all the FODMAPs. The second
phase consists of challenging each type of FODMAP to determine your specific
sensitivities.

What to Keep in Mind:

Read food labels and avoid foods with High FODMAPS listed in the
ingredients.
Eating multiple servings of foods with low FODMAPS may still cause
symptoms. This is due to the additive effects of FODMAPs.
Everyones sensitivities will vary. Reduce your portion sizes if you find a
Safe food is still causing you symptoms.
Not all foods have been analyzed to determine their FODMAP content yet.
Anti-gas medicines like BeanoTM may help to reduce abdominal pain and
bloating.

How to Read the Label

This is a compilation of ingredients to look for on a nutrition label. It is not all
encompassing, however, you should stick to only the allowed ingredients
during the elimination phase
Allowed Ingredients
Aspartame
Bakers Yeast
Baking Powder
Baking Soda
Sodium bicarbonate
Bar sugar
Beet sugar
Berry sugar
Black pepper
Brown Sugar
Cane juice crystals
Cane sugar
Cane Syrup
Carrageenan
Castor sugar
Chocolate
Cocoa
Confectioners sugar
Corn Starch
Corn Syrup (Not high
fructose)
Corn syrup solids
Cultured corn syrup
Dextrose
Glucose
Granulated Sugar
Guar gum
High-maltose corn
syrup
Icing sugar
Invert sugar
Malt extract
Maltodextrin
Maltose

Modified food starch

Organic sugar
Pectin
Raw sugar
Refined sugar
Resistant starch
Saccharine
Salt
Soy lecithin
Soybean oil
Stevia
Sucrose
Sugar Syrup
Superfine sugar
Sucralose
Vinegar
Vital Wheat Gluten
Wheat Starch
Wheat-free soy sauce
Whey protein isolate
Xanthan gum
Ingredients NOT
Allowed
Agave syrup
All-purpose flour
Bulgar wheat
Brown rice syrup
Chicory root extract
Crystalline fructose
Dry milk solids
Enriched flour
Fructooligosacharides/FOS
Fructose

Fructose solids
Fruit juice concentrates
(Any type)
Glycerine
Goats milk
High-fructose corn
syrup
Honey
Hydrogenated starch
Hydrolysates
Inulin
Isomalt
Kamut
Lacitol
Lactulose
Malitol
Mannitol
Miso
Molasses
Polydextrose
Sorbitol
Spelt
Sprouted Wheat
Texturized Vegetable
Protein
Tomato Paste
Wheat berries
Whey protein
concentrate
White flour
Whole wheat flour
Xylitol

Resources:
Betsy Catsos, RD FODMAP Practice Kit (2012)
Department of Gastroenterology, Monash University The Monash University Low FODMAP Diet,
Stanford Hospital and Clinics, The Low FODMAP Diet (FODMAP=Fermentable Oligo-DiMonosaccharides and Polyols) (2014)

Sample Menu

Breakfast:
PBB Oatmeal

1/4 cup plain oats, dry

cup lactose free milk
banana, sliced
2 tbs peanut butter
1/2 tsp cinnamon

Spinach and Feta Omelet

2 eggs, whisked
cup crumbled feta cheese
1 cup fresh spinach

Lunch:
Egg Salad Sandwich

2 slices gluten free bread

2 hardboiled eggs
2 tbs mayonaise
Serve with a side of sliced
cucumbers ( cup) or a
medium orange

Sushi:
1 roll of sushi with lowFODMAP filling (no fish that
has been fried in tempura
batter, no cream cheese,
mango, etc)
2 tbs soy sauce

Snack
2 Rice Cakes with a variety of
toppings:

2 tbs strawberry jam (without

high fructose corn syrup) & 2
tbs peanut butter
Or 2 tbs lactose free cream
cheese & cup of
blueberries
Or Chicken Salad or tuna
salad

Yogurt Parfait:

Lactose free plain or vanilla

yogurt
5 medium strawberries, diced
2 tbs low-FODMAP granola
(without honey or dried fruit)

Dinner:
Chicken Stir fry

Created By: Taylor Palm, Nutrition Volunteer 2015

3 oz cubed chicken

1 tbs vegetable oil

cup bell pepper diced
cup broccoli
medium carrot chopped
2 tbs soy sauce
1 cup brown rice, cooked
1 tsp Sriracha (Optional)

Simple Dinner Plate:

3 oz protein like Chicken,

turkey, steak, tofu, or fish
1 serving of low-FODMAP
vegetable like zucchini (1/2
cup), kale (1 cup) or eggplant
(1/2 cup)
1 serving low-FODMAP starch
like brown rice (1 cup), baked
potato (1 medium), quinoa (1
cup)

Calcium supplement or vitamin may be needed if diet is limited in dairy

Created By: Taylor Palm, Nutrition Volunteer 2015

FODMAP Guide; Be wary, even safe foods can trigger symptoms when consumed in excess of a
standard serving size

Vegetables
Grains
Fruits

Food Groups

Safe

Bell Peppers
Bok Choy
Cabbage (Common)
Carrot
Cucumber
Eggplant
Green Beans
Kale
Lettuce
Olives
Parsnip
Pickles (without sugar)
Potatoes
Seaweed, nori
Scallion (Green part
only)
Spinach
Tomatoes
Zucchini
Banana, ripe
Blueberry
Cantaloupe
Grapes
Honeydew Melon
Kiwi
Lemon
Lime
Oranges
Pineapple
Raspberry
Rhubarb
Strawberry
Buckwheat Cereal
Crackers, rice or corn
Gluten Free Bread,
white
Rice Noodles
Gluten Free Pasta
Gluten Free
Breakfast Cereal
Polenta/Grits (corn
meal)
Popcorn
Rice (Brown, white,
wild)
Soba Noodles
Quinoa

Be

Avoid

Avocado (Polyol)
Asparagus (Fructose)
Savoy Cabbage (Fructans)
Cauliflower (Polyol)
Corn (Polyol, Fructans)
Garlic (Fructans)
Leeks (Fructans)
Okra (Fructans)
Onion (Fructans)
Mushrooms (Polyol)
Shallot (Fructans)
Snow Peas (Fructans,
Polyol)
Sugar Snap peas
(Fructose)
Sweet Potato (Polyol)
Radicchio (Fructans)
Tomato Sauce/Paste
(Fructose, Fructans)
Apples (Fructose, Polyol)
Apricot (Polyol)
Blackberries (Polyol)
Cherries (Fructose, Polyol)
Dried Fruit (Fructose)
Fruit Juice (Fructose)
Grapefruit (Fructans)
Mango (Fructose)
Nectarines (Polyol,
Fructans)
Peach (Polyol)
Pears (Fructose, Polyol)
Plum (Polyol)
Pomegranate (Fructans)
Watermelon (Polyol,
Gluten Free Bread,
Wheat Bread (White,
Fructose)
multigrain
Rye, Pumpernickel,
(>1 slice; Fructans,
Sourdough) (Fructans)
Fructose)
Wheat Bran (Fructans,
Corn Flakes (> cup,
Fructose)
Fructans)
Barley (Fructans)
Oats (> cup, Fructans) Breakfast Cereals
(Fructans)
Cous Cous (Fructans)
Standard Baked
Goods (Fructans,
Fructose)
Pasta, white & whole
wheat (Fructans)
Artichoke (>1/8 cup,
Fructose)
Beets (>2 slices,
Fructans)
Broccoli (> cup;
Fructans,
Galactans)
Brussels Sprouts (>2;
Fructans)
Butternut Squash
(> cup,

CondimentsSeasonings &
Beverages
Proteins
Dairy
Sweets
Fats

Food Groups

Safe

Meat
Poultry
Fish
Seafood
Eggs
Tofu
Tempeh
Bacon
Lentils, canned
Nuts (Macadamia,
Peanut, Pecan, Pine Nuts,
Walnuts)

Be Careful

Avoid

Nuts (Almonds, cashews,

Hazelnuts (>10,
pistachio; Fructans)
Fructans)
Beans (Butter, Lima,
Chickpeas (> cup,
Kidney,
Galactans)
Lentils, boiled (>1/4 cup, Broad, Soy; Galactans)
Split Peas (Galactans)
Galactans)
Breadings, sauces,
marinades
made with unsafe
ingredients

Seeds (Chia, Pumpkin, Sun

Coconut
Milk
Cream (Lactose)
flower)

Lactose Free Milk

Lactose Free Yogurt
Soy Milk, soy protein
Cheddar, 2 slices
Swiss, 2 slices
Feta, cup
Mozzarella, cup

Buttermilk (Lactose)
Cream Cheese (Lactose) Milk (Lactose)
Sour Cream (Lactose)
Soy Milk, soy beans
Ice Cream (Lactose)
(Galactans)
Ricotta (>2 tbs, Lactose) Yogurt (Lactose)

Chocolate,
dark
Chocolate, white & milk
High-fructose
Corn
Stevia Syrup
(>1 square, Lactose)
Sugar, brown,
white,
Cocoa Powder (>2 tsp,
Agave syrup (Fructose)
raw (1 tbs)
Honey (Fructose)Fructans)
Maple Syrup,
pure (2Treats
Shredded Coconut (>
Sugar-free
tbs)
cup, Polyol)
(Polyol)
Oil (All) Molasses (fructose)
Mayonnaise
Butter
Margarine

Salt
Pepper
Fresh Herbs
Ginger
Garlic-infused oil
Spices, w/o garlic or
onion
Vinegar, white, rice
wine
Mustard
Water
Gluten Free Soy
Tea,
white,
Sauce
peppermint, green

Balsamic Vinegar
(>1 tbs, fructose)
Soy Sauce (>2 tbs,
Fructans)

Tea, chamomile,
oolong, black
(>teacup, Fructans)
Dry Wine (Fructose)
Coffee
(Caffeine and alcohols
can be gut irritants in

Salad dressings,
sauces, marinades
made with unsafe
ingredients
Hummus (Galactans)
Onion and Garlic
Powder (Fructans)
Ketchup (Fructose)

Sweet Wines
(Fructose)
Beer (Fructans)
Rum (Fructose)
Fruit Juice (Fructose)
Soda (Fructose)
Coconut Water
(Fructans, Polyols)