Low FODMAP Diet
FODMAPs are a type of carbohydrates (sugars) found in certain foods. They are osmotic (meaning 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.
FODMAPs include:
- Fructose (fruits, honey, high fructose corn syrup (HFCS), etc.)
- Lactose (dairy)
- Fructans/inulin (wheat, onion, garlic,etc.)
- Galactans (beans, lentils, legumes, soy,etc.)
- Polyols (sweeteners containing sorbitol, mannitol, xylitol, maltitol, stone fruits such as avocado, apricots, cherries,etc.)
Symptoms of gas, bloating, cramping, diarrhea and/or constipation may occur in those who could be sensitive to the effects of FODMAPs. A low FODMAP diet may help reduce symptoms, as it limits foods high in fructose, lactose, fructans, galactans and polyols.
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 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.)
Guide to Low FODMAP Diet
Refer below for a list of low FODMAP options and helpful tips for managing the diet.
Instructions & Tips
- Follow the elimination diet for 4-6 weeks.
- After 4-6 weeks, add high FODMAP foods back into your diet one at a time and in small amounts. This will help to identify potential “trigger” foods. Limit foods that trigger your symptoms.
- Read food labels! Avoid foods made with high FODMAPs such as high FODMAP fruits, honey, inulin, wheat, soy, etc.
- A food could be an overall low FODMAP food if a high FODMAP food is listed as the last ingredient.
- You do not need to follow a 100% gluten-free diet as the focus is on FODMAPs, not gluten. Look for gluten-free grains made with low FODMAPs, such as potato, quinoa, rice, or corn.
- Limit serving sizes for low FODMAP fruits and vegetables, and high fiber, low FODMAP foods such as quinoa to 1/2 cup if you have symptoms after eating these foods. The symptoms could be related to eating large amounts of low FODMAPs or fiber all at once.
- Be cautious of the fat content in your diet. Fatty foods can be a trigger for those with IBS.
- Read food labels! Avoid foods made with high FODMAPs such as high FODMAP fruits, honey, inulin, wheat, soy, etc.
- A food could be an overall low FODMAP food if a high FODMAP food is listed as the last ingredient.
- Avoid very large meals. Overeating can also trigger symptoms. Aim to eat 4-5 meals per day, spread throughout the course of the day.
Menu
Refer to the menu below to help guide you during your transition to low FODMAP foods.
Breakfast
WAFFLE & BERRIES
Gluten-free waffle sprinkled with chopped walnuts, blueberries, and light drizzle of maple syrup
VEGGIE OMELETTE
Eggs scrambled with spinach, bell peppers, and tomatoes
OATMEAL & FRUIT
Oatmeal topped with sliced banana, almond butter, and a spoonful of brown sugar
FRUIT SMOOTHIE
Fruit smoothie blended with lactose-free yogurt, strawberries and banana
Lunch and dinner
TURKEY WRAP
Sliced turkey wrapped in gluten-free tortilla with lettuce, tomato, mayonnaise, and mustard
SALMON SALAD
Baked salmon on a bed of chopped romaine lettuce, bell peppers, cucumbers, and tomatoes, tossed with lemon and olive oil dressing
CHICKEN PASTA
Gluten-free pasta with chicken, diced tomatoes, and cooked spinach topped with low FODMAP pesto sauce
BEEF AND VEGETABLE STEW
Homemade broth with chunks of beef and your choice of allowed vegetables, with side of gluten-free bread
Snacks
YOGURT PARFAIT
Lactose-free yogurt (Green Valley) topped with blueberries, raspberries, and chia seeds
FRUIT & NUT BUTTER DIP
Sliced banana with 1-2 tablespoons of almond or peanut butter
CHEESE & CRACKERS
Rice crackers with mozzarella cheese (1/2 cup) and grapes
