Low FODMAP Diet: The D.I.Y Beginner’s Guide

DIY low fodmap diet

[Last updated 9th November, 2017]

Do you often experience digestive stress after eating certain foods?

Can the discomfort be so severe that it affects your day-to-day activities?

The link between foods and digestive disorders is well recognised, and there is a good chance that FODMAPs – small carbohydrates in certain foods – are the culprit.

As a clinical dietitian, I’ve seen how remarkable a low-FODMAP diet can be for people with chronic gastrointestinal symptoms… things like recurrent bloating, gas, cramps, diarrhea or constipation. There’s also many new case studies suggesting it can help with several other chronic health conditions too.

If you’re keen to learn more, and maybe even try a low FODMAP diet for yourself, this 3,000 word beginner’s guide is a great place to start.

What Are FODMAPs?

What is low FODMAP and who is it for?A low FODMAP diet, or FODMAP elimination diet, refers to a temporary eating pattern that has a very low amount of food compounds called FODMAPs.

The acronym (as described by co-creator Sue Shepard) stands for:

  • Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel
  • Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules are made up of individual sugars joined together in a chain
  • Disaccharides – “di” means two. This is a double sugar molecule
  • Monosaccharides – “mono” means single. This is a single sugar molecule
  • And Polyols – these are sugar alcohols (however, they don’t lead to intoxication!)

Let’s stick with the term FODMAPs shall we?

Those saccharides and polyols are short-chain carbohydrates that, if poorly digested, ferment in the lower part of your large intestine (bowel). This fermentation process draws in water and produces carbon dioxide, hydrogen, and/or methane gas that causes the intestine to stretch and expand.

The result is strong pain, bloating, visible abdominal distension and other related symptoms (1).

FODMAPS reaction in the gut illustration (1)

  1. Food is eaten that contains FODMAPs.
  2. Some FODMAPs may pull water into the small intestine, causing diarrhea
  3. In those with IBS, FODMAPs can travel to the large intestine (gut) largely undigested.
  4. When “unhealthy” bacteria interact with FODMAPs in the gut, it causes a range of symptoms such as bloating, gas and pain.
  5. Different people are sensitive to different FODMAPs, so it’s important to identify which ones are the culprit.

This is a wonderful short video that illustrates what FODMAPs are and how they impact our digestion:

Who is a low FODMAP diet for?

Its primary use is to relieve digestion-related symptoms, but is emerging as a useful treatment tool for several other conditions too. It can be useful for those with:

  • Irritable Bowel Syndrome (IBS)- more on that below
  • Other forms of Functional Gastrointestinal Disorder (FGID)
  • Small intestinal bacterial overgrowth (SIBO)
  • Certain auto-immune conditions/diseases like (potentially) rheumatoid arthritis, multiple sclerosis or eczema
  • Fibromyalgia or other health issues you’ve noticed are triggered by certain foods
  • Frequent migraines that appear to be triggered after certain meals

The best candidates for trialling a low FODMAP diet also tend to answer yes to these questions.

And note that it’s not to be confused with a low Histamine Diet or a low Salicylate diet.

Summary: FODMAPS are short-chain carbohydrates that, if poorly digested, ferment in the bowel to cause severe digestive stress. A low FODMAP diet is designed to temporarily restrict the amount of FODMAPs consumed and is useful for treating conditions like IBS.

Common FODMAPS and what to look for on the label

Common FODMAPS and what to look for on the labelCommon FODMAPs in your food include:

  • Fructose: A sugar found in most fruits and vegetables.
  • Lactose: A sugar found in dairy foods like milk.
  • Fructans: Very similar to fructose, found in many vegetables and grains
  • Galactans: Found primarily in legumes.
  • Polyols: Sugar alcohols like xylitol, sorbitol, maltitol and mannitol. You find them mainly in artificial sweeteners and chewing gum.

Best practice is to read the ingredients label for other added FODMAP ingredients such as inulin (chicory root), natural flavors, high fructose corn syrup, agave, honey, etc.

What about gluten?

While gluten can also trigger food sensitivities in a handful of people, it is a protein, not a carbohydrate.

Therefore gluten cannot be classified as a FODMAP.

However, gluten-free products do still appear beneficial for those with FODMAP sensitivities. Testing from Australia’s Monash University shows that gluten-free products almost always have reduced amounts of fructans and oligosaccharides.

That means gluten-free products are generally lower in FODMAPs, and free of gluten of course.

Summary: FODMAPs exist mainly in dairy, legumes, and many fruits and vegetables. While gluten is not technically a FODMAP, gluten-free products are typically lower in FODMAPs anyway.

A low FODMAP diet is very restrictive and designed to be temporary

Low FODMAP diet is very restrictiveBefore we go any further, it’s important to clarify that following a low FODMAP diet is very restrictive and cuts out numerous common foods and food groups.

That means you need to reintroduce foods at some stage, so it cannot be a permanent solution.

The idea is that restricting all FODMAPs at once should have a far greater and more consistent effect than simply restricting one FODMAP in isolation. With all FODMAPs out of your diet, it gives your gut bacteria a chance to correct any imbalances, and your gut some time to heal.

How it works

For 3-8 weeks (depends on how you respond) you strictly limit or exclude all FODMAPs from your diet. This is known as the elimination phase.

A period shorter than 3 weeks can occasionally be used if you’ve undergone hydrogen breath testing to identify which specific FODMAPs are the most problematic. But otherwise it’s likely you will require at least 3 weeks for the body to adjust and ‘reset’.

After this time you then begin the reintroduction plan or rechallenge phase– reintroducing each FODMAP type one at a time to see what triggers symptoms. For example, you may first reintroduce fructose (a type of sugar) for one week. If you have no symptoms, you may then reintroduce lactose too, and so on.

Once the trigger FODMAPs have been identified, you will know what you can and cannot eat. So it’s basically a specialised form of elimination or exclusion diet.

Summary: A low FODMAP diet is not designed to be permanent. It is highly restrictive for several weeks, before foods are slowly reintroduced to determine what causes symptoms.

IBS and studies that support a low FODMAP diet

Studies on low FODMAPs and IBSMuch of the research has been on patients with Irritable Bowel Syndrome (IBS).

IBS is a chronic gastrointestinal disorder characterised by abdominal pain and altered bowel habits, and around two thirds of IBS patients report their symptoms are related to food. It’s now estimated to affect 11% of the population globally, up to 13% in Australia and up to a whopping 20% in the US and UK (2, 3).

The highest quality evidence to date was a 2014 Australian clinical trial that compared the effects of a low FODMAP diet between 30 IBS patients and 8 similar individuals without IBS (to act as a control group for comparison).

Participants were randomly assigned to receive either a diet low in FODMAPs (less than 3 grams per day) or a typical Australian diet for 21 days. This was followed by a long “washout period”, before crossing over to the alternate diet for another 21 days. Almost all food was provided to the participants, and breath hydrogen and stool samples were collected frequently (4).

This is what happened:

Study on low fodmap diet

Image source. Click to enlarge.

IBS symptoms were reduced by 50% overall on the low FODMAP diet, with the greatest improvements observed one week after implementing the diet. More specifically, improvements were seen for bloating, abdominal pain, wind and dissatisfaction with stool consistency.

Numerous similar studies (albeit not as well designed) have found very similar benefits, and the overall average success rate is about 68-76% of patients (5, 6).

Research in this area still has a way to go, but scientific consensus is that a low FODMAP diet should be the first dietary approach for treatment of recurrent gastrointestinal issues.

Summary: Controlled trials continue to find that a well-designed and supervised low FODMAP diet improves symptoms by about 50% in as little as one week. The average success rate is 68-75% of patients that try it.

The essential low FODMAP food list for shopping

I’ve created arguably the most complete low FODMAP food list available, based on the Monash University FODMAPs app (does cost but worth it).

It looks like this, but you can see a larger version by clicking here.

low-fodmap-diet-food-list-for-shopping

Alternatively, you can download a large and printable PDF version right now here:

Or click here to download the list.

Many legumes not included on this list (such as kidney beans and split peas) can be made far more digestible and low FODMAP by pre-soaking for 7-24 hours.

Also note that like with anything food related, portion size is fundamental. A serving of almonds are considered low FODMAP, but if you eat an entire bowl of almonds then you will end up eating a high amount of FODMAPs.

As with anything we eat, the dose makes the poison.

I didn’t make a list of high FODMAP foods so to avoid confusion. This graphic created by Examine.com is a nice example, but the list is by no means comprehensive.

high and low FODMAP foods

Image source: Examine.com. Click to enlarge

Summary: Above is an essential list of low FODMAP foods that you can take with you when grocery shopping. Remember that many of these foods still contain trace amounts, so portion size is fundamental.

Low FODMAP recipe ideas

Appropriate recipes are those low in total FODMAPs, yet still nutritious and simple to make (and delicious of course).

To save you time searching around all day, I’ve compiled a list of 44 Mouthwatering Low FODMAP  Recipes. It has ideas for mains and snacks that are not only family-friendly, but easy to bring to work too. You can get it here:

Or click here to download them.

There is also A Little Bit Yummy  and Calm Belly Kitchen which have a great range of low FODMAP recipes between them.

Probiotics may help ease symptoms

Probiotics and FODMAPS and IBSRecent data suggests there is a strong link between the balance of our gut bacteria (called the gut microbiome) and health.

An imbalance of this bacterial “community” – known medically as gut dysbiosis – can cause many problems… especially gut issues.

Probiotics is the term used to describe the bacteria we eat specifically for to restore this balance and improve health. Additional probiotics in the diet has been shown to improve a range of health aspects from gut health to weight loss.

So how does this relate to FODMAPs?

It’s thought that fermentation of FODMAPs directly upsets the bacterial balance in our gut. In fact, growing evidence shows that many subgroups of IBS patients have a highly irregular gut bacterial environment (7).

The question posed now is will the addition of “good” bacteria – from probiotics – help to manage FODMAP sensitivities? The research is promising, and I’ve written a detailed review and guide here.

Essentially from that review it appears that the probiotic supplements VSL#3, Symprove and Align/Alflorex are the most useful. If you predominantly have constipation then look for a probiotic with a mixture of Lactobacilli species.

Whole food sources of probiotics include fermented foods like quark, kefir yoghurt and pickled vegetables such as sauerkraut. However, there are several potential problems relying on whole foods for probiotics.

For example, each batch of food will vary in their active probiotic strains and concentration. Additionally, fermented foods are rich in food chemicals like salicylates and histamine, which some people may also be sensitive to (9).

This fact should be considered on an individual basis.

Summary: Poorly absorbed FODMAPs are thought to directly upset the bacterial balance in our gut. In line with this theory, regular probiotic supplementation has been shown to effectively reduce symptom severity in IBS patients. I suspect that the addition of probiotics to a low FODMAP diet will be very beneficial.

A low FODMAP diet plan and dining out ideas

a low FODMAP diet planDiet plans are generally tailored to individual patients as we all have different eating habits and preferences.

However I have put together a sample 7-day low FODMAP diet plan that you can see here in more detail. Alternatively, you can download the plan and recipes immediately here:

Or click here to download the list.

There are also pre-packaged foods formulated to be low in FODMAPs if you prefer the convenience. For Australians you should check out Fodmapped products available at Coles- it’s the world’s first dedicated FODMAP brand.

For those in the UK here is a great list of common food products that are low FODMAP. This list here appears to be for those in the US, but I was unable to find more at this stage.

Low FODMAP dining out ideas

Low FODMAP dining out ideasSet meal plans aren’t particularly useful when you’re eating out at a restaurant or takeaway shop. Here are some food choice tips to help you make appropriate choices:

  • Ask for gluten-free bread (preferably spelt or sourdough)
  • Breads or cereals made from oats for breakfast
  • Coffee or tea with lactose-free milk
  • Lactose-free yogurt served with low FODMAP fruits (Greek yogurt or quark is okay too but still has some FODMAPs)
  • Smoothies made with lactose-free milk and low FODMAP fruits and vegetables
  • Low FODMAP salad with nuts, seeds, extra virgin olive oil & fresh squeezed lemon
  • Roasted, steamed or grilled low FODMAP vegetables
  • Choose meat, fish, egg or tofu dishes that are plain (separate from sauces/gravies)
  • Chicken or turkey with egg mayonnaise or beef with mustard
  • Small French fries is okay at fast-food restaurant (although not encouraged obviously)
  • Carrot and cucumber sticks with cottage cheese as starter or snack
  • Beef nachos on corn chips
  • Popcorn at the cinema
  • Sushi and sashimi with soy sauce and wasabi
  • Fill a thermos with lactose-free milk or almond milk to add to oats/oatmeal when traveling.

Summary: At the beginning of a low FODMAP diet it’s much easier if you prepare your own meals at home, just to get familiar. And while it can seem overwhelming at first, trends start to emerge between what you can eat at home and dining out.

DIY or do I need help from a Dietitian?

As you can see the low FODMAP diet is complex.

This is generalised advice and may be difficult to do yourself without professional guidance.

In fact, it has only ever been evaluated formally as a dietitian-delivered diet. Group education sessions have recently been used with success, but it’s traditionally done in a one-on-one setting so that any diet modifications are individualized.

That said, with the quality of resources now available online it certainly can be done on your own, but you must be highly motivated.

Firstly you should have the Monash University Low FODMAPs app. Monash is the world’s leading source of FODMAP research and information, and their app is worth every penny.

Consider probiotics as well either before you start the FODMAP diet or after you have finished. Also speak with your doctor or dietitian first just in case you require medication. Click here to read my full guide on the best probiotics for IBS.

I also strongly recommend you follow dietitians Kate Scarlata and Patsy Catsos for useful guides, as well as alittlebityummy.com.

For further reading, you can’t go past The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders. 

It’s written by Dr. Sue Shepard and Dr. Peter Gibson, the researchers who first discovered the FODMAP link. Check it out on Amazon (aff link).

Safely removing and reintroducing the appropriate foods takes a lot of learning upfront, but countless patients can tell you it’s worth it.

What if I have already done the low FODMAP diet elimination phase?

If you have already done the elimination phase successfully, it’s time to advance to the reintroduction/rechallenge phase.

Once the reintroduction phase is complete, you would move onto a modified low FODMAP diet.

If you prefer to a video explanation of FODMAPs:

Closed captions are available.

 

More on IBS, FODMAPs and related topics

The Beginner's Guide to a DIY Low FODMAP Diet

Comments

  1. vaughan greenberg says:

    Hi Your comment that a low fodmap diet should be only temporary is entirely unfounded.
    I have had such remarkable health results from it that I intend staying on low fodmap for good.
    For thirty five years I had an almost permanent mild headache which weekly would morph into a migraine.
    At the same time I had a bad back which at times hospitalised me or put me into bed for a week at a time.
    After years of fruitless visits to doctors and many kilos of pain pills I decided to try the fodmap diet, my reasoning being that my problems could perhaps be inflammation related.
    Within three weeks I was cured of both problems with no recurrence six months later.
    I eat fish, meat, eggs, masses of green vegies and the allowed varieties of fruit. In what way is this restrictive?

    • There is always exceptions to any blanket statements.

      Keep in mind this article is for the general public, the individual who does not know anything about FODMAPs yet. Low FODMAPs in this article means all FODMAPs excluded during the first phase.

      For the vast majority of users, a low FODMAP diet (limiting *all* FODMAPS) is temporary. And most certainly restrictive of how the general population eats.
      Once the problem foods are discovered, you reintroduce the food groups you tolerate. From that point on it does not get labelled a low FODMAP diet (even though it is in some aspects). It’s just your diet.

      I’m very happy you found out what works for you.

    • I love your attitude Vaughan! I am about to help my 19 year old start on this and was looking for positive words like this! I would love to hear any secrets you have.

  2. Thanks so much for sharing, Joe. This is one of the most thorough and helpful explanations of the low-FODMAP diet I’ve seen!

  3. Hi, I have a question regarding the artificial sweetener Swerve. Can someone on this diet use this substitute for table sugar? It’s an erityrol and olgliosccharides product derived from fruit and vegetables.

  4. Thanks…it’s for my husband. Recently diagnosed with colitis. I am diabetic and have swerve and stevia in my house…we will go with stevia for him. This is so new to us, the information on your page helped spell out some of the guidelines for us

  5. Hi,
    Is there any “increasing order” suggested list of low FODMAP foods?
    Suppose I want to eat a 3-4 Oz dish, what is the lowest FODMAP dish among the list: rice, oats, potatoes, tapioca, grits(corn),quinoa?
    I’m looking for some sort of answer like:
    rice<potatoes<oats<quinoa<tapioca… etc.
    I would appreciate any help in finding a source/answer to this.
    Thank you very much!
    Dan

  6. Thank you for all of this information, I am beginning this diet. I cook Italian and the thoughts of no garlic is a bit disturbing…………I’m ok without pasta……….I have found some info that says “garlic powder” is ok, but I’m not certain I want to take this risk. Appreciate your thoughts. Thank you, Sandi

  7. How about xantham gum, gellen gum, and other “gum” preservatives found in processed foods? I have noticed that most almond milks have these in them as well as gluten free products. Is it okay to eat these? Or are they also bad for people following the low FODMAP diet? Thank you for your helpful article!

  8. What about coconut sugar? Is it acceptable on low FODMAP?

  9. I have a question about the diet. I keep reading that it’s a temporary elimination diet. I know already that there are a lot of foods that give me symptoms, so couldn’t I just try to avoid all high fodmap foods permanently?

  10. Hi – you’ve recommended carrot and cucumber sticks **with hummus** in your list of dining out ideas, but isn’t hummus usually made with garlic?

  11. Hi,I’m wondering if you can help me. I’ve been diagnosed with acid reflux and it has been suggested that I should try a low FODMAP diet. Having looked at the list of foods available to me, I noticed many of them are a common trigger for reflux. Is there anything you could suggest to help me.

    • Take 1/2 lemon juice in warm water first thing in the morning! Do this as May days as you possibly can. I got read of my many years of acid reflux! Never needed another pill again. Good luck!

    • Take 1/2 lemon juice in warm water first thing in the morning! Do this as many days as you possibly can. I got read of years of acid reflux! Never needed another pill again. Good luck!

  12. I am surprised and dismayed at the sentence “Ask for gluten-free bread (preferably spelt or sourdough)”. It is bad advice. Spelt is not gluten-free. Like kamut, people think it is but it isn’t.

    • Yeah, there are other conflicting pieces advice in the “Low FODMAP Dining Out Ideas” section as well. For instance…”Sushi and sashimi with soy sauce and wasabi”. Soy sauce’s (Kikkoman brand) second ingredient is wheat…ahead of even soy beans.

      Soy sauce is not gluten free (unless it is labeled as such, and it’s not easy to find), and it is not low in FOMAPs.

  13. Hello! I was recently diagnosed with (EPI – Exocrine Pancreatic Insufficiency) I was just put on Creon and it seems to help but sometimes i get the same symptoms. So I have been looking into the low FODMAP diet. I also have polycystic kidney disease so I shouldnt use alot of salt. I have many other health issues (Reflex Sympathetic Dystrophy, Fibromyalgia, Chronic pain just to name a few) my dr isnt really helping me so Im teying to come up with something. Just alot to try to figure out.

  14. Irish girl says:

    Hi, I have just found your post and found it very helpful, but I have a couple of questions. Do you have a link that I can go to that tells what foods are in each group? For example, i know that pears have polyols and fructans, so if testing polyols, it’s not a good one to try. Also, do you have to test EVERY food in each group, or if you have a reaction to one fod in that group, then they are all out? Hope this makes sense!

    • The Monash App does the job. Join the dietvsdisease support group on FB and you will get answers from other members who are also going to lhrough same or similar conditions and have tried the app. Also Joe monitors the group as it’s his.

  15. Hi,
    How much meat example: ground turkey or chicken can you eat a day. I did not see any measurements next to that part. Thanks so much for any assistance you can provide.

  16. I have had stomach problems since I was about 9 yrs. old. I just turned 60. Every time I got tested the Dr. would say tests came out negative. I have battled deep terrible thoughts with depression since I was a young girl too. I recently started getting awful anxiety attacks. Also diagnosed with Fibromyalgia a few years ago. Stomach problems have affected me holding down jobs & even going out. I found your website today. Did I find a connection?! It is extremely difficult to wake happy every day when you are tired & know your stomach may be sick 3 or 4 times that day. Sometimes more. I have seen diets that have 1/2 the selection of food! I am going on this diet & feel hopeful. Thank you!

    • Good luck Cari. If you join the diet vs disease support group on FB, you will have great support from others who suffer similar condition. It’s Joe’s support group so he does monitor and reply in there too.

  17. You may want to rethink the advice about probiotics in light of the recent British Dietetic Association systematic review of systematic review and evidence-based practice guidelines for the use of probiotics in the management of irritable bowel syndrome in adults (2016 update)

    Practical considerations

    Individuals with IBS can be advised that, despite numerous probiotic RCTs, there is insufficient good evidence to recommend any specific probiotic product and, independent of IBS-subtype, improvement in all symptoms is unlikely.

    There are many probiotics available with different preparations, bacterial strains and doses. Individuals with IBS who choose to try probiotics should be aware that some products contain ingredients that may increase IBS symptoms [dietary fibre, fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs)]. If an individual finds a probiotic beneficial after 4 weeks, he/she can be advised that the long-term effects of continued use are unknown.

    http://onlinelibrary.wiley.com/doi/10.1111/jhn.12386/abstract;jsessionid=66EF23D210BA8C611D6B0AF128209D21.f02t01?userIsAuthenticated=false&deniedAccessCustomisedMessage= The

  18. And it might be useful to put a comment indicating that the most reliable source of information on the FODMAP content of foods is the Monash University GI department phone app. The Monash GI group developed the diet. The app cost about $9. Updates are free. And all of the money goes to support IBS research and improvement of the FODMAP diet

    http://www.med.monash.edu.au/cecs/gastro/fodmap/iphone-app.html

  19. Tom Anderson says:

    I have a question: Is it okay to flavor things with onion and garlic as long as you don’t actually eat the onion and garlic? For example, putting a whole clove of garlic in vinaigrette to flavor it then removing it after letting it set awhile or putting half a slice of onion in a pot of green beans while cooking them, then removing the onion.

    • Shari Hussenbocus says:

      @Tom Andersen. The fructans are water soluble. As such, they will leech out in your vinaigrette. They are not fat soluble however. So you can add big pieces of garlic and onions to a stir-fry (before adding the veggies ect) and then remove these pieces before adding other ingredients. Keep in mind that veggies etc contain water which can make the fructans leech out.

      Just FYI: I am a registered dietitian at NutriHeal (Mauritius) specializing in naturopathic treatments for GI and hormonal issues. One of my patients asked me my opinion about this website.

  20. Hi,

    Thank you so much for this post! I started GAPS about 20 days ago, and although it has made me feel better, I still have stomachaches, feel bloated and struggle with gas etc. At this point I realized that I probably have problems with fodmaps. I put garlic and onions in all my soups which is probably the reason why they make me feel bad afterwards. It makes so much sense now! I will try to stay on GAPS while only eating low fodmaps and see how it goes. Combining those two diets will be hard and restrictive, but I have such a strong will to finally heal my body.

    My question is: Do the amounts for the low fodmaps food on your shopping list count for one day, or a week? How does it work?

    Thank your so much!
    Tina

  21. TESTIMONY OF HOW I GOT CURED FROM FIBROMYALGIA
    This is real take it serious, who will believe that herbs can cure fibromyalgia, i never believe it will work, i have spend a lot, getting drugs from the hospital to keep me healthy and release me pain, but it got to a time when there was nothing left in me again because i was so broke,one day a friend introduce this great herbal medicine home called perfecthealthherbalmedicinehome,own by DR SITTHU who is well known for curing different deadly diseases, i decided to email him (perfecthealthherbalmedicine @ gmail. com), but I never thought herbals can cure fibromyalgia, though I just wanted to give him a try, he replied my mail and Needed some Information about me, then I sent them to him, then i purchased herbal medicine cure for fibromyalgia and he sent it through Courier Service, the Courier Office told me that 2-3 days I will receive the package and when i received the herbal medicine, i took the medicine as prescribed by him.i used it for 6 weeks,all my symptoms disappeared,then went for medical check up,for confirmation,surprisingly after medical check up the doctor confirm fibromyalgia free, i thought it was a joke, i will never stop thanking you for saving my life, I will always testify your good works. if you are fibromyalgia patient, contact him and you will be cured permanently…for more information about him check his website (www. . weebly. com)

  22. Do you know if colostrum-LS contains FODMAPS?

  23. I want to share my experience since starting the fodmap diet.
    My life has totally changed for the good!
    I’m lucky that my body responds quickly to changes and within the first week I was feeling more energized and noticing a difference in my bowel movements. They were so normal. (I had forgotten what normal was) And I started to fart again. What a great sign of a healthy gut.
    I also discovered a few new things: I can’t eat peanuts or almond milk. They both give me severe abdominal pain. I’m not bothered as I am not a fan of nuts and don’t like almond milk.
    I was feeling a bit constipated last week but realized it was just a lack of fibre…..how great I now know when I’m not eating properly. This is amazing!!!
    It’s been 5 weeks now and I’m ready to start the re-introduction phase. I’m not looking forward to the pain and adverse effects, but understand the importance.
    I believe I know which fodmap groups are the bad ones, but I also expect to be surprised.
    Thank you for all your emails and wealth of information…I’m a new woman!!!

  24. I’m a personal trainer and my clients doctor recommended she try a fodmap diet.This was an incredibly helpful and well organized page to really break down the entire diet for those of us who may know what it is but aren’t that familiar.I’m really excited for her to hopefully get great results. Thank you for such an awesome page.The recipes are great as well.

  25. Charlotte says:

    For the items that are low fodmap at a given portion size, in that meal would I need to avoid adding in another food that is portion-specific low formap? Or could I for example have aubergine and courgette each at their specified portion sizes in the same meal? Or that meal and then strawberries for desert? I’m about to start the diet but want to be sure I’m doing it right.

    • Please do join the dietvsdisease support group on FB as all the members are very responsive and are mostly on FODMAP program or starting.

  26. i have had such an issue with lectin proteins, they have caused a leaky gut. so much has been repaired but i still struggle with gaining weight and will have loose stools for a few days and then be fine. i am hopeful this will help me. there are still so many foods on this list that will be unable to eat, no matter what, but if it can help me absorb and gain weight i am willing to give it a shot. i have already been on mostly meat and veggies, with very little fruit. i love blueberries and can get so carried away with them for a treat. i can see where some of these foods could be the next issue to remove. wish i had a question to ask, but right now i am worn out with what i have been doing, for the past 6 years that i will try to muttle through. the naturopath i see says he is familiar with this diet and will give me as much assistance as i need. thank you for posting this site. kandi

  27. i do have a question. when juicing, how do you determine the serving? kandi

    • Hi Kandi, why don’t you join the dietvsdisease support group on FB and ask your question there. Many people are having same issue and all the members are very responsive is almost immediate and encouraging.

  28. Eugene Hernandez says:

    Eugene’s Low Fodmap Diet

    1. Cream of Rice
    Can be eaten anytime everyday. If you sign up for Vons Club card then log in at Vons, then buy some boxes of cream of wheat, then online personalized special coupons should become available for this product. Normal price $3.99, but I get personalized special for $2.53 often.

    2. Rice, Baked Chicken, Eckrich Virginia Ham, baked Fish with boiled Cabbage or Broccoli plate.
    Eckrich Virginia Ham from Vons, Safeway, or Albertson. I ask for setting 3 which is a thick cut so it is easier for me to cut the rind off. I use only McCormick Sea Salt Grinder and Crystal Geyser water. I eat this plate up to four times a day. I have not tried this with brown rice.

    3. In and out Burger
    Double Meat lettuce tomato only protein style. This is two meat patties with tomato wrapped with lettuce. Extra tomato is free. In and out fries are the only fries I eat.

    4. Black Angus
    Black Angus will make a steak cooked with only salt if asked. Side salad no dressing, croutons, cheese, with extra tomato. Baked potato with only green onions.

    5. Wood Ranch BBQ
    BBQ Half chicken with no BBQ sauce and I don’t eat the skin to avoid any spices. Boiled broccoli and baked potato with only green onions

    6. Marshmallow Peeps and Orange Tic Tacs
    Both use sugar and no High Fructose Corn Syrup

    7. Bigalow Green Tea
    Best price is Walmart because they sell the larger boxes of 40 tea bags. I use Grystal Geyser water as much as possible. Currently about two gallons a day. Best price for the water is Walmart for 94 cents but Vons gives me personalized specials for 79 cents sometimes.

    8. Sometimes I’ll eat Banana, Strawberry, or Kiwi but rarely lately

  29. Re the Low-High FODMAP terminology: Websites I’ve previously read about low FODMAP diets indicate the Elimination Phase is where you eat “No High FODMAPS” during this short period to see if symptoms improve (though some might eat no FODMAPS). You then go into the “Re-Introduction Phase” as you re-introduce high FODMAPS back into your diet to see which ones you might be able to eat and in what serving sizes while still enjoying the low FODMAP foods you can tolerate. After that, you’ll be eating a “Low FODMAP” diet that’s customized for you which allows you to eat foods you can tolerate when in in appropriate serving sizes.

  30. Spelt is gluten. It should not be on the gluten free list.

  31. Eugene’s Low Fodmap Diet

    1. Cream of Rice

    2. White Rice, baked chicken, , Eckrich Virginia Ham from Vons deli cut on thick setting three with rind removed, and baked Fish with boiled Cabbage or Broccoli.. All spiced with McCormick Sea Salt Grinder. Rice cooked with Crystal Geyser water.

    3. In and out Burger
    Double Meat lettuce tomato only protein style. This is two meat patties with tomato wrapped with lettuce. Order of fries and Crystal Geyser water.

    4. Black Angus
    Steak cooked with only salt. Side salad no dressing, croutons, cheese, with extra tomato. Baked potato with only green onions.

    5. Wood Ranch BBQ
    BBQ Half chicken with no BBQ sauce and remove the skin to avoid spices. Boiled broccoli and baked potato with green onions

    6. Marshmallow Peeps and Orange Tic Tacs
    Both use sugar and no High Fructose Corn Syrup

    7. Bigalow Green Tea
    Made with Crystal Geyser water.

    8. Rarely Banana, Strawberry, or Kiwi.

  32. Hi
    I did the elimination diet followed by reintroduction phase 1 year ago and would like to see if I can reintroduce further food groups. Can I just add them in the usual 6 day periods to my current diet or do I need to go back to the full low FODMAP diet first?

  33. Hi with the serving sizes you suggest is that per day?

  34. Hi. My doctor just put me on this FODMAP diet. My protein powder is gluten and lactose free, but there are so many ingredients in the protein powder and some other things that I was taking like guar gum, xanthin gum, husk, psyllium seed, hemp, chia seed, saviseed and stevia leaf extract. Was wondering how to know if these things are restricted in the FODMAP diet or how to find information on if these types of ingredients are allowed. Was also wondering what kind of fiber supplements work with the diet because by doctor suggested I take one.

    • Joe Leech, Dietitian says:

      Hi Carol, I’d recommend ‘Whey Protein Isolate’ powder. Most of the brands do not contain all those other ingredients, but check the ingredients before you buy, just to make sure. Not sure what country you’re in, but there should be a number of reputable brands around.

      If you use the search bar on the website, you can find an article that lists high FODMAP ingredients.

      Fiber supplements are high FODMAP but can work, depends what your symptoms are. Usually we don’t recommend you start a new FODMAP supplement until after the low FODMAP diet. If your doctor advises you do take one, rather than just suggesting it, then probably psyllium husk is the way to go, but again, it depends on your symptoms.

  35. Spelt is a form of wheat and contains gluten. So to “ask for gluten-free bread, preferably spelt,” would be very bad advice for someone who needs to be gluten-free.

Speak Your Mind

*