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FODMAPs Diet for IBS and IBD


What does FODMAPs mean?

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.

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 

Food Group
High FODMAPs (avoid)
Eggs, Meats, Poultry, Fish
Beef, chicken, deli slices, eggs, fish, lamb, pork, shellfish, turkey
Made with HFCS/foods to limit
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)
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
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
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
Made with foods allowed
Made with HFCS/foods to limit
Fruit and vegetable juices/smoothies made with foods allowed (limit to 1/2 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) 

*Note: HFCS = High Fructose Corn Syrup