Low-FODMAP Diet

WHY: Decrease gas, bloat, abdominal distention, diarrhea, abdominal pain.

FODMAP is an acronym used to describe a group of carbohydrates that can be poorly absorbed in the small intestine and rapidly fermented by bacteria to produce gas. This can lead to bloating, excess gas, pain and nausea. They can also change how fast or slow food moves through the intestines causing diarrhea or constipation.

Some individuals are more sensitive to these foods than others. The low-FODMAP diet reduces these carbohydrates in a person’s diet to temporarily control their symptoms, but it is not meant to be followed long-term. Individuals who may benefit from a low-FODMAP diet include those with irritable bowel syndrome, inflammatory bowel disease, celiac disease, and more.

FODMAP stands for Fermentable Oligo-Di-Monosaccharides and Polyols

Examples of FODMAPs include:

Fructose (in excess) found in certain fruits, honey, and high fructose corn syrup
Lactose: milk and milk products
Fructans: wheat, onion, garlic, and inulin
Galactans: legumes such as chickpeas, beans, lentils
Polyols: peaches, cauliflower, mushrooms and often added as artificial sweeteners

To ensure success, it is highly recommended that you seek guidance from a Registered Dietitian who is experienced with the low-FODMAP diet. The dietitian will ensure that your diet remains nutritionally adequate and that you will be provided with suitable food alternatives. Generally, the low-FODMAP diet is followed for 2-6 weeks, followed by reintroduction to test tolerance to each FODMAP category.

Food Group	Choose Low FODMAPs	Avoid High FODMAPs
Protein	Beef Pork Chicken Turkey Tuna Eggs Fish & Shellfish Firm Tofu Tempeh	Proteins seasoned with garlic, onion or honey
Dairy	Lactose-free milk, yogurt, ice cream, sour cream, cottage cheese, or cream cheese Limit the following to 2 Tbsp per meal or snack: regular cream cheese, half and half, sour cream, cottage cheese, ricotta cheese Cheese (cheddar, Colby, swiss, parmesan, camembert, mozzarella, brie, feta, goat) Whipped cream Butter	Cow, goat & sheep milk Buttermilk, evaporated milk Yogurt Ice cream & frozen yogurt Custard
Meat, Non-Dairy Alternatives	Almond milk, hemp milk, rice milk, coconut milk (limit ¾ cup) Canned coconut milk (1/3 cup), coconut water (3.5 fluid ounces) Nuts: Almonds (15), peanuts (32), peanut butter (2 tablespoons), walnuts (less than 35), brazil nuts (10), hazel nuts (10) Seeds: Chia seeds (2 tablespoons), ground flax seeds (1 tablespoon), sunflower seeds Canned lentils (½ cup), canned chickpeas (¼ cup), tempeh, firm tofu, edamame (1 cup)	Beans Soybeans (soymilk, soy flour) Black eyed peas Hummus Pistachios Cashews
Grains	Gluten-free bread and pasta Sourdough wheat or spelt bread Rice Oats (limit ½ cup dry rolled or ¼ cup dry quick cooking) Quinoa Corn tortillas, polenta, popcorn, corn flakes Buckwheat (soba noodles) Millet	Wheat, barley or rye Gluten-free products containing pear juice, honey, etc.
Fruits	Avocado (1/8 whole) Banana (firm, no brown spots) Strawberries Raspberries (limit to 30) Blueberries (heaping ¼ cup) Cantaloupe and honeydew (½ cup) Oranges, clementine, tangerines Grapes Kiwi Pineapple Raisins and craisins (1 tablespoon) Guava, papaya, passion fruit, dragon fruit Pomegranate (¼ cup seeds) Dried coconut (¼ cup)	Apple Apricot Blackberry & boysenberry Cherries Dates Figs Mango Nectarine Peach Pear Persimmon Plum Prunes Tamarillo Watermelon
Vegetables	Bean sprouts Beets (2 thin slices, ½ cup canned, or 2/3 cup pickled) Bell pepper Broccoli (limit to 2 cups) Brussels sprouts (2 sprouts) Butternut squash (1/3 cup) Cabbage Carrots and parsnips Celery (¼ stalk) Corn (½ cob) Cucumber Eggplant (1 cup) Green beans (15-20 whole) Leafy Greens: spinach, kale, collard greens, romaine, leafy lettuce, etc. Olives Oyster mushrooms Potatoes Rutabaga Scallions, chives, leeks (green part only) Snow peas (5 pods) Sweet potatoes (½ cup) Sugar snap peas (4 pods) Tomatoes Turnips Water chestnuts Zucchini	Artichokes Asparagus Cauliflower Garlic Leeks Mushrooms Onions Shallots Scallions (white part) Sauerkraut Sunchokes
Sugars and Sweeteners	Cocoa powder (2 heaped teaspoons) Dark chocolate (5 squares or 30g) Milk or white chocolate (4 squares or 20g) 100% pure maple syrup Raw sugar Stevia White and brown cane sugar	Agave syrup Carob powder High-fructose corn syrup Honey Molasses Sugar alcohols: sorbitol, mannitol, isomalt, xylitol
Beverages	Black, green and white tea Chai tea (weak, 8 ounces) Coffee, espresso Cranberry juice Peppermint tea Wine, beer, spirits (no rum)	Apple cider Soda Most juice Tea: chamomile, oolong and fennel Rum
Condiments and Seasonings	Asafoetida (onion replacement) Basil Chili powder Cilantro Cumin Curry Fish sauce Garlic-infused oil Ginger Lemon or lime Marjoram Mayonnaise Mustard (check for garlic or onion) Olives Oregano Paprika Parsley Rosemary Salt Scallions (green parts only) Soy sauce Turmeric Vinegar	Garlic Onion Natural Flavoring Ketchup and BBQ Sauce (with high fructose corn syrup and/or garlic or onion)

Resources

www.monashfodmap.com
www.ibsfree.net – Flavor without FODMAPs Cookbook by Patsy Catsos, MS, RDN, LDN
www.katescarlata.com
Shepherd, Sue, and Peter Gibson. The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders. New York: The Experiment, LLC, 2013. Print
Halmos, Emma, et al. “A Diet Low in FODMAPs Reduces Symptoms of Irritable Bowel Syndrome.” Gastroenterology 146.1 (2014): 67-75. Print.
Barrett, Jacqueline, and Peter Gibson. “Fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) and nonallergic food intolerance: FODMAPs or food chemicals?” Therapeutic Advances in Gastroenterology 5.4 (2012): 261-268. Print.
Mullin, Gerard, et al. “Irritable Bowel Syndrome: Contemporary Nutrition Management Strategies.” Journal of Parenteral and Enteral Nutrition. 38.7 (2014): 781-799. Print.

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Low-FODMAP Diet