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Do I Need a Low FODMAP Diet?

What does FODMAP stand for?

Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols

What is FODMAP?

FODMAPS are made from four carbohydrates: fructose, lactose, fructans, and sugar polyols (including sorbitol and mannitol).  These carbohydrates are not fully digested in the intestine and pass along to the colonic bacteria where they are fermented causing gas, bloating, constipation and/or diarrhea in populations with Irritable Bowel Syndrome (IBS).  Fructose is found in some fruits, honey and processed foods with high fructose corn syrup or added fructose.  Lactose is found in dairy products.  Fructans are also in some fruits, vegetables, and wheat.  Sorbitol and mannitol (polyols) are found in some fruits and veggies and are often added as artificial sweeteners in processed foods.  A low FODMAP diet can be very beneficial in first reducing IBS symptoms, then to diagnose which of the FODMAP foods you are sensitive to. It is important to identify what FODMAP foods cause you to have symptoms in order to expand your diet long term.  In order to figure this out, you will reduce/eliminate high FODMAP foods for 8 weeks then start to reintroduce foods one at a time for three consecutive days at a time.  You can start by first re-introducing milk, honey, wheat, etc.

Who can benefit?

Individuals who have IBS or experience symptoms of bloating, gas, and diarrhea regularly may benefit from eating foods that are considered low FODMAP or eliminating foods that are high FODMAP choices.  Eating a low FODMAP diet can reduce IBS symptoms and help you identify foods to avoid as you re-introduce food options to determine from where your symptoms stem.

Snack Ideas

  • Peanut butter and pretzels
  • Banana and peanut butter
  • Walnuts
  • Cantaloupe with cottage cheese
  • Kiwi

Common foods low and high in FODMAP

High Low:
Garlic Alfalfa
Onions Bok Choy
Cauliflower Green Beans
Black Beans Cucumber
Pickled Vegetables Ginger
Mushrooms Eggplant
Apples Chili
Avocado Chick peas, canned
Apricots Kale
Blackberries Bananas
Cherries Blueberries
Dates Cantaloupe
Chorizo Grapes
Sausages Honeydew
Biscuits Beef
Breadcrumbs Chicken
Cakes Most fish
Wheat based cereal bar Corn bread
Naan Oat bread
Oatmeal Bread Rice bread
Cashews Wheat and gluten free breads and pastas
Hummus Oatmeal
High fructose corn syrup Buckwheat noodles
Honey Mustard
Gravy Ketchup
Inulin Espresso
Beer One Beer
Kombucha Egg protein
Whey protein concentrate or hydrolyzed unless lactose free Pea protein
Soy milk Why protein isolate
Chai tea Weak black chai
Strong herbal tea Peppermint tea
Cream Green tea
Milk Brie

*Not a full list.  See link below

Resources for food products, a list of FODMAP foods, and general information

ODY foods is a low FODMAP food company that carries a wide variety of foods including cereal, granola bars, chips, sauces, spices, salsa, and snack packs. To find out more check out this link. 

FODMAP food list: 

Overall information: 

App: Monash University FODMAP diet: