The Low Fodmap Diet
Keeping you healthy is our main aim here at The GI Center. As your physicians, it is our aim to provide the best
guidance of diet as well as medicine. In doing so also please remember that it is not possible to mention each and
every food component that is available in this world. Our instructions are designed to serve as guidance only. If you
have any specific question regarding anything not fully addressed here please call your physician.
Introduction: The Low FODMAP Diet are carbohydrates (sugars) that are found in foods. Not all carbohydrates are
considered FODMAPs. A FODMAP stands for Fermentable Oligo-Di-Monosaccharides and Polyols. FODMAPs are
osmotic (means they pull water into the intestinal tract), may not be digested or absorbed well and could be
fermented upon by bacteria in the intestinal tract when eaten in excess. Symptoms of gas, bloating, cramping and/or
diarrhea may occur in those who could be sensitive to the effects of FODMAPs. A low FODMAP diet may help reduce
symptoms, which will limit foods high in fructose, lactose, fructans, galactans, and polyols.
Principles of diet: The Low FODMAP diet is often used in those with irritable bowel syndrome (IBS). The diet also
has potential use in those with similar symptoms arising from other digestive disorders such as inflammatory bowel
disease. This diet will also limit fiber as some high fiber foods also have high amounts of FODMAPs. (Fiber is a
component of complex carbohydrates that the body cannot digest, found in plant based foods such as beans, fruits,
vegetables, whole grains, etc)
| Food Group | Foods to Eat | Foods to Limit |
| Meats, Poultry, Fish, Eggs | beef, chicken, canned tune, eggs, egg whites, fish, lamb, pork, shellfish, turkey, cold cuts. | foods made with high FODMAP fruit sauces or with HFCS |
| Dairy | lactose free dairy, small amounts of: cream cheese, half and half, hard cheeses (cheddar, colby, parmesan, swiss), mozzarella, sherbet | buttermilk, chocolate, cottage cheese, ice cream, creamy/cheesy sauces, milk (from cow, sheep, or goat), sweetened condensed milk, evaporated milk, soft cheeses (brie, ricotta), sour cream, whipped cream, yogurt |
| Meat, Non-Dairy alternatives | almond milk, rice milk, rice milk ice cream, nuts, nut butters, seeds | coconut milk, coconut cream, beans black eyed peas, hummus, lentils, pistachios, soy products |
| Grains | Wheat free grains/wheat free flours (gluten free grains are wheat free); bagels, breads, hot.cold cereals (corn flakes, cheerios, cream of rice, grits, oats, etc), crackers, noodles, pastas, quinoa, pancakes, pretzels, rice, tapioca, tortillas, waffles | chicory root, inulin, grains with KFCS or made from wheat (terms for wheat: einkorn, emmer, kamut, spelt), wheat flours (terms for wheat flour: bromated, durum, enriched farina, graham, semolina, white flours), flour tortillas, rye |
| Fruits | bananas, berries, cantaloupe, grapes, grapefruit, honeydew, kiwi, kumquat, lemon, lime, mandarin, orange, passion fruit, pineapple, rhubarb, tangerine | avocado, apples, applesauce, apricots, dates, canned fruit, cherries, dried fruits, figs, guava, lychee, mango, nectarines, pears, papaya, peaches, plumbs, prunes, persimmon, watermelon |
| Vegetables | bamboo shoots, bell peppers, bok choy, cucumbers, carrots, celery, corn, eggplant, lettuce, leafy greens, pumpkin, potatoes, squash, yams, (butternut, winter),tomatoes, zucchini. | artichokes, asparagus, beets, leeks, broccoli, brussel sprouts, cabbage, cauliflower, fennel, green beans, mushrooms, okra, snow peas,summer squash |
| Desserts | Any made with allowed foods. | Any with HFCS or made with foods to limit |
| Beverages | Low FODMAP fruit/vegetable juices (limit to 1/2 cut at a time), coffee, tea. | Any with HFCS, high FODMAP fruit/vegetable !juices, fortified wines (sherry, port) |
| Seasonings,Condiments | Most spices and herbs, homemade broth, butter,chives, flaxseed, garlic, flavored oil, garlic powder,olives, margarine, mayonnaise, onion powder, olive oil, pepper, salt, sugar, maple syrup without HFCS,mustard, low FODMAP salad dressings, soy sauce,marinara sauce (small amounts), vinegar, balsamic vinegar. | HFCS, agvae, chutneys, coconut, garlic,honey, gams, jellies, molasses, onions, pickle,relish, high FODMAP fruit/vegetable sauces,salad dressings made with high FODMAPs,articial sweeteners: sorbitol, mannitol, isomalt,xylitol (cough drops, gums, mints) |
Meal and Snack Ideas:
- Gluten free waffles with walnuts, blueberries, maple syrup without HFCS.
- Eggs scrambled with spinach, bell peppers, and cheddar cheese.
- Oatmeal topped with sliced banana, almonds, and brown sugar.
- See the complete list by downloading the full content.
