Low FODMAP Diet & Foods: Everything You Need to know

Patient Education

What is a Low FODMAP Diet?

A low FODMAP diet restricts certain carbohydrates, but this isn’t the typical low-carb diet. It only eliminates high FODMAP foods and can be individualized, so you only restrict those that trigger your symptoms.

FODMAP stands for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.”

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Most people don’t have problems when eating FODMAPs, but for some people they can cause cramping, bloating, gas, or diarrhea.

FODMAPs are a problem for some people because they draw more fluid into the intestine and create more gas. They create more gas because they are more easily fermented in the gut. The combination of additional fluid and increased gas can slow digestion, resulting in gas, bloating, pain, or diarrhea.

A low FODMAP diet is not intended to be a long-term diet, but rather a temporary approach to help manage symptoms while identifying specific FODMAP triggers. By following a low FODMAP diet, individuals can determine which FODMAPs they are intolerant to, and then tailor their diet to avoid or limit these types of carbohydrates while still maintaining a nutritionally balanced diet.

How to Find FODMAP Food Triggers

Sometimes, diets that restrict the foods you eat can seem rigid or controlling. A low FODMAP diet is more about finding your food triggers than limiting you. You may only be sensitive to a few FODMAP carbs and, once you identify them, may continue to enjoy others without symptoms. Even after identifying your trigger foods, there are still many delicious and nutritious low FODMAP vegetables, fruits, proteins, nuts, grains, and even dairy foods.

Finding the foods that trigger your symptoms typically follows a three-step process. The first step involves eliminating all high FODMAP foods for several weeks. It’s essential to work with a nutritionist, as it can be challenging to eliminate all high FODMAP carbs and identify triggers while still meeting your nutritional needs.

The three steps are:

1. Elimination – In the elimination phase of the FODMAP diet, you eliminate all FODMAP carbs for several weeks. Your symptoms may improve immediately or over several weeks.
2. Reintroduction – In the reintroduction phase of the FODMAP diet, you’ll introduce FODMAPs one at a time to identify which foods you can tolerate and in what amount.
3. Personalization – Finally, you’ll modify your diet to increase variety while adjusting the type and amount of FODMAP carbs you eat, based on what you learned in step 2.

Your nutritionist can help you move forward with your gut-friendly diet, answering questions, sharing low FODMAP recipes, and helping you plan healthy low FODMAP snacks.

FODMAP Foods

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If you are following a low FODMAP diet, it’s important to know which foods are safe to eat and which ones to avoid. Low FODMAP foods are those that contain minimal amounts of fermentable carbohydrates that can trigger digestive symptoms in people with irritable bowel syndrome (IBS) and other digestive disorders. By including a variety of low FODMAP foods in your diet, you can ensure that you are getting the nutrients you need while also managing your symptoms. In this section, we will explore some of the best low FODMAP foods to include in your diet and the high FODMAP foods you should avoid.

High FODMAP foods that you should avoid include:

• Fructose: Fruits (including apples, mangos, pears, watermelon), honey, high-fructose corn syrup, agave
• Lactose: Dairy (milk from cows, goats, or sheep), custard, yogurt, ice cream
• Fructans: Rye and Wheat, asparagus, broccoli, cabbage, onions, garlic
• Galactans: Legumes, such as beans (including baked beans), lentils, chickpeas, and soybeans
• Polyols: Sugar alcohols and fruits that have pits or seeds, such as apples, apricots, avocados, cherries, figs, peaches, pears, or plums

Low FODMAP foods to enjoy instead include:

• Dairy: Almond milk, lactose-free milk, rice milk, coconut milk, lactose-free yogurt, and hard cheeses.
• Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries.
• Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.
• Protein: Beef, pork, chicken, fish, eggs, and tofu.
• Nuts/seeds: (limit to 10-15 each) Almonds, macadamia nuts, peanuts, pine nuts, and walnuts.
• Grain: Oats, oat bran, rice bran, gluten-free pasta, quinoa, white rice, and corn flour.

If you’d like professional advice on how to best adopt a low FODMAP diet that still meets your nutrition needs, schedule an appointment with our nutritionist.

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Fodmap Diet vs Gluten-Free, Vegan, or Mediterranean Diet.

A low FODMAP diet can work with other eating plans.

Many gluten-free foods are naturally low FODMAP, though not all.

Vegans can follow a low FODMAP diet by choosing approved plant proteins like tempeh and firm tofu.

The Mediterranean diet’s focus on fish, olive oil, and many vegetables fits well with low FODMAP eating, though some Mediterranean staples like garlic, onions, and lentils are high in FODMAPs.

While gluten-free, vegan, and Mediterranean diets focus on food groups to avoid or include, a low FODMAP diet specifically targets carbohydrates that can trigger gut problems. In each case, you’ll need to check food lists carefully and may need to adapt some typical recipes.

Fodmap Foods List

Check out this Fodmap foods list in PDF format.

FAQs

What is FODMAP?

FODMAP is short for Fermentable Oligo-, Di-, Mono-Saccharides And Polyols, the scientific names for certain groups of carbs known to trigger gastrointestinal symptoms.

Is corn low FODMAP?

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Corn is a low FODMAP vegetable. High-fructose corn syrup is not FODMAP because of the large amount of fructose it contains.

Is peanut butter low FODMAP?

Peanuts are low in FODMAPs, and natural peanut butter is also. Some peanut butter brands add sweeteners with FODMAPs, but typically add small amounts that most people tolerate.

Can you eat avocado on low fodmap diet?

You can eat avocado on a low FODMAP diet, but size matters. A serving of 1/8 of a whole avocado (about 30 grams) is low FODMAP. Larger portions – like 1/4 or 1/2 an avocado – are high in sorbitol and should be avoided during the elimination phase.

Tips for avocado on low FODMAP:

• Measure your portion (1/8 is about 2 tablespoons)
• Spread it thin on toast
• Add small amounts to salads
• Avoid guacamole in restaurants as portions are usually too large

What are the differences between a Low FODMAP diet and a Gluten-free diet or Dairy-free diet?

The low FODMAP diet restricts certain types of carbohydrates to manage digestive symptoms, while a gluten-free diet eliminates gluten for those with celiac disease. While some dairy products like Dairy (milk from cows, goats, or sheep) are high in FODMAPS and should be avoided with a low FODMAP diet, a dairy-free diet eliminates all dairy products and is used to manage lactose intolerance or dairy allergies. These diets have different goals and are used for different digestive issues.

What are some examples of low FODMAP vegetables?

Examples of low FODMAP vegetables include carrots, bell peppers, cucumbers, eggplant, green beans, lettuce, tomatoes, zucchini, broccoli, and more. To see a larger list of low FODMAP vegetables, download the Low FODMAP Diet and Food List PDF.

What are the best Low FODMAP Snacks?

Finding low FODMAP snacks can be challenging, especially if you’re looking for something that is both healthy and satisfying. Here are some of the best low FODMAP snacks that you can enjoy on a low FODMAP diet:

1. Hard-boiled eggs
2. Rice cakes with peanut or almond butter
3. Low FODMAP fruits, such as bananas, grapes, or oranges (in small portions)
4. Rice crackers with lactose-free cheese
5. Popcorn (plain, without added flavors or seasoning)
6. Gluten-free pretzels or crackers with tuna salad or egg salad (made with lactose-free ingredients)
7. Roasted nuts or seeds, such as pumpkin or sunflower seeds
8. Carrot sticks, cucumber slices, or bell pepper strips.

Are Eggs Low Fodmap?

Yes, eggs are considered a low FODMAP food and are generally well-tolerated by individuals on a low FODMAP diet. Eggs are a good source of protein and can be prepared in many ways, such as boiled, poached, fried, or baked. However, it’s important to note that certain ingredients that are often paired with eggs, such as onion or garlic, can be high in FODMAPs and should be avoided.

What is FODMAP stacking and should I worry about it?

FODMAP stacking happens when you eat several low-FODMAP foods in the same meal that contain similar carbohydrates. While each food alone might be safe, together they can add up to trigger symptoms. For example, having a small portion of broccoli might be fine, but eating it with cauliflower and mushrooms could stack similar FODMAPs to problem levels. You don’t need to obsess over stacking, but it’s worth considering if you still have symptoms while following a low-FODMAP diet carefully.

Are there IBS Support Groups?

Yes, several organizations can help locate an IBS Support Group near you.

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