FODMAPs / IBS Diet Information

FODMAPs are Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols (sugar alcohols) that are poorly absorbed in the small intestine. They are osmotic, meaning they pull water into the intestinal tract. When consumed in excess, they may be fermented by intestinal bacteria, which can lead to gas, bloating, cramping and/or diarrhea and other symptoms common with Irritable Bowel Syndrome (IBS). Eliminating dietary FODMAPs might alleviate these symptoms.

In addition to what is listed below, raw, unsalted nuts and seeds (except for pistachios) are allowed in appropriate serving sizes (2 Tablespoons).

Follow the low-FODMAP diet for 6 weeks. After this, if symptoms have resolved, you can add foods back in one at a time to identify your trigger foods. Please schedule an appointment with our dietitian to oversee this “challenge phase”.

Low FODMAP Meals and Snacks:

  • Scrambled eggs with spinach and feta
  • Oatmeal topped with sliced banana, almonds and brown sugar
  • Lactose-free yogurt with strawberries and crushed walnuts
  • Rice pasta with chicken, tomatoes and zucchini
  • Sliced turkey on a gluten-free wrap with lettuce, tomato, Swiss cheese, and mustard
  • Quesadilla with corn tortilla and cheddar cheese

Note: HFCS = High Fructose Corn Syrup

Food Group Low FODMAPs High FODMAPs (avoid)

Eggs, Meats, Poultry, Fish

beef, chicken, deli slices, eggs, fish, lamb, pork, shellfish, turkey

made with HFCS/foods to limit

Dairy

lactose free dairy (any), low lactose dairy: cream cheese, half and half, hard cheeses (cheddar, colby, parmesan, swiss, etc), soft cheeses (brie, feta, mozzarella, etc), sherbet, yogurt (greek), whipped cream

high lactose dairy: buttermilk, chocolate, creamy/cheesy sauces, custard, ice cream, milk (cow’s, goat’s, sheep’s, condensed, evaporated), soft cheeses (cottage, ricotta, etc), sour cream

Meat, Non-Dairy Alternatives

milk alternatives (almond, coconut, rice, soy (made from soy protein)), nuts (walnut, macadamia, peanut, pecan, pine), nut butters, tempeh, tofu

cashews, beans, black eyed peas, bulgur, lentils, miso, pistachios, soybeans, soy milk (made from soybeans)

Grains

made with gluten free/spelt grains (corn, oats, potato, quinoa, rice, tapioca, etc): bagels, biscuits, breads, cereals, chips, crackers, noodles, pancakes, pastas, pretzels, tortillas, waffles oatmeal, oat bran, popcorn, quinoa, rice, rice bran

made with wheat/barley/rye when it’s the major ingredient, gluten free/spelt grains made with foods to limit, chicory root, inulin

Fruits

bananas, blueberries, cantaloupe, cranberries, grapes, honeydew, kiwi, lemon, lime, mandarin, orange, passion fruit, pineapple, raspberries, rhubarb, strawberries, tangerine

apples, applesauce, apricots, blackberries, boysenberries, canned fruit, dates, dried fruits, figs, guava, mango, nectarines, papaya, peaches, pears, plums, persimmon, prunes, watermelon

Vegetables

alfalfa/bean sprouts, bamboo shoots, bell peppers, bok choy, carrots, cabbage (common), cucumbers, eggplant, green beans, kale, lettuce, parsnips, pumpkin, potatoes, radishes, rutabaga, seaweed (nori), spinach, squash, tomatoes, turnips, water chestnuts, zucchini

artichokes, cauliflower, mushrooms, sugar snap peas

Desserts

made with foods allowed

made with HFCS/foods to limit

Beverages

fruit and vegetable juices/smoothies made with foods allowed (limit to . cup at a time), coffee, tea

made with HFCS/foods to limit, fortified wines (sherry, port)

Seasonings, Condiments

jam, jelly, pickle, relish, salsa, sauce, salad dressing made with foods allowed, most spices and herbs, broth (homemade), butter, chives, cooking oils, garlic/onion infused oil, maple syrup without HFCS, mustard, margarine, mayonnaise, onion (spring-green part), olives, pepper, pesto, salt, seeds (chia, flax, pumpkin, sesame, sunflower), sugar, soy sauce, vinegar

chutney, jam, jelly, pickle, relish, salsa, sauce or salad dressing made with HFCS/ foods to limit, agave, garlic, garlic salt/powders, honey, hummus, molasses, onions (brown, leeks, shallots, spanish, white, spring-white part), onion salt/powders, tomato paste, artificial sweeteners (isomalt, mannitol, sorbitol, xylitol)

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