Low FODMAP Diet

Low FODMAP Diet-Eating Plan

Low FODMAP Diet may help some people who have bowel (intestinal) diseases to manage their symptoms.

FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are sugars that are hard for some people to digest.

This meal plan can be complicated to follow. Work with a diet and nutrition specialist (dietitian) to make a low-FODMAP eating plan that is right for you. A dietitian can make sure that you get enough nutrition from this diet.

What are tips for following this plan?

Reading food labels

• Check labels for hidden FODMAPs such as:
  • High-fructose syrup.
  • Honey.
  • Agave.
  • Natural fruit flavors.
  • Onion or garlic powder.
• Choose low-FODMAP foods that contain 3–4 grams of fiber per serving.
• Check food labels for serving sizes. Eat only one serving at a time to make sure FODMAP levels stay low.

Meal planning

• Follow a low-FODMAP eating plan for up to 6 weeks, or as told by your health care provider or dietitian.
• To follow the eating plan:
  • Eliminate high-FODMAP foods from your diet completely.
  • Gradually reintroduce high-FODMAP foods into your diet one at a time. Most people should wait a few days after introducing one high-FODMAP food before they introduce the next high-FODMAP food. Your dietitian can recommend how quickly you may reintroduce foods.
  • Keep a daily record of what you eat and drink, and make note of any symptoms that you have after eating.
  • Review your daily record with a dietitian regularly. Your dietitian can help you identify which foods you can eat and which foods you should avoid.

General tips

• Drink enough fluid each day to keep your urine pale yellow.
• Avoid processed foods. These often have added sugar and may be high in FODMAPs.
• Avoid most dairy products, whole grains, and sweeteners.
• Work with a dietitian to make sure you get enough fiber in your diet.

Recommended foods

Grains

• Gluten-free grains, such as rice, oats, buckwheat, quinoa, corn, polenta, and millet. Gluten-free pasta, bread, or cereal. Rice noodles. Corn tortillas.

Vegetables

• Eggplant, zucchini, cucumber, peppers, green beans, Brussels sprouts, bean sprouts, lettuce, arugula, kale, Swiss chard, spinach, collard greens, bok choy, summer squash, potato, and tomato. Limited amounts of corn, carrot, and sweet potato. Green parts of scallions.

Fruits

• Bananas, oranges, lemons, limes, blueberries, raspberries, strawberries, grapes, cantaloupe, honeydew melon, kiwi, papaya, passion fruit, and pineapple. Limited amounts of dried cranberries, banana chips, and shredded coconut.

Dairy

• Lactose-free milk, yogurt, and kefir. Lactose-free cottage cheese and ice cream. Non-dairy milks, such as almond, coconut, hemp, and rice milk. Yogurts made of non-dairy milks. Limited amounts of goat cheese, brie, mozzarella, parmesan, swiss, and other hard cheeses.

Meats and other protein foods

• Unseasoned beef, pork, poultry, or fish. Eggs. Bacon. Tofu (firm) and tempeh. Limited amounts of nuts and seeds, such as almonds, walnuts, brazil nuts, pecans, peanuts, pumpkin seeds, chia seeds, and sunflower seeds.

Fats and oils

• Butter-free spreads. Vegetable oils, such as olive, canola, and sunflower oil.

Seasoning and other foods

• Artificial sweeteners with names that do not end in “ol” such as aspartame, saccharine, and stevia. Maple syrup, white table sugar, raw sugar, brown sugar, and molasses. Fresh basil, coriander, parsley, rosemary, and thyme.

Beverages

• Water and mineral water. Sugar-sweetened soft drinks. Small amounts of orange juice or cranberry juice. Black and green tea. Most dry wines. Coffee.

This may not be a complete list of low-FODMAP foods. Talk with your dietitian for more information.

Foods to avoid

Grains

• Wheat, including kamut, durum, and semolina. Barley and bulgur. Couscous. Wheat-based cereals. Wheat noodles, bread, crackers, and pastries.

Vegetables

• Chicory root, artichoke, asparagus, cabbage, snow peas, sugar snap peas, mushrooms, and cauliflower. Onions, garlic, leeks, and the white part of scallions.

Fruits

• Fresh, dried, and juiced forms of apple, pear, watermelon, peach, plum, cherries, apricots, blackberries, boysenberries, figs, nectarines, and mango. Avocado.

Dairy

• Milk, yogurt, ice cream, and soft cheese. Cream and sour cream. Milk-based sauces. Custard.

Meats and other protein foods

• Fried or fatty meat. Sausage. Cashews and pistachios. Soybeans, baked beans, black beans, chickpeas, kidney beans, fava beans, navy beans, lentils, and split peas.

Seasoning and other foods

• Any sugar-free gum or candy. Foods that contain artificial sweeteners such as sorbitol, mannitol, isomalt, or xylitol. Foods that contain honey, high-fructose corn syrup, or agave. Bouillon, vegetable stock, beef stock, and chicken stock. Garlic and onion powder. Condiments made with onion, such as hummus, chutney, pickles, relish, salad dressing, and salsa. Tomato paste.

Beverages

• Chicory-based drinks. Coffee substitutes. Chamomile tea. Fennel tea. Sweet or fortified wines such as port or sherry. Diet soft drinks made with isomalt, mannitol, maltitol, sorbitol, or xylitol. Apple, pear, and mango juice. Juices with high-fructose corn syrup.

This may not be a complete list of high-FODMAP foods. Talk with your dietitian to discuss what dietary choices are best for you.

Summary

• A low-FODMAP eating plan is a short-term diet that eliminates FODMAPs from your diet to help ease symptoms of certain bowel diseases.
• The eating plan usually lasts up to 6 weeks. After that, high-FODMAP foods are restarted gradually, one at a time, so you can find out which may be causing symptoms.
• A low-FODMAP eating plan can be complicated. It is best to work with a dietitian who has experience with this type of plan.