The fodmap diet: promoting gastrointestinal health with diet

The FODMAP Diet
promoting
gastrointestinal health
with diet

© FODMAPLiving.com 2013

What are FODMAPs?
FODMAP is the acronym for







Fermentable
Oligo-,
Di- and
Monosaccharides, and
Polyols

FODMAPs are a type of carbohydrate (or
“sugar”) found in certain foods that are not
easily absorbed by the bowel.

http://fodmapliving.com

The information presented here is a
compilation of data from a variety of sources.
It is intended for informational purposes only.
You should work / consult with your
gastroenterologist and a registered dietician to
ensure you maintain a healthy, wellbalanced, nutritious diet.
The FODMAP diet is NOT for weight loss, but
for the dietary management of many
gastrointestinal issues (e.g., those commonly
associated with IBS).


The bad news … foods to
avoid
Fructose (fruits, honey, high fructose
corn syrup [HFCS], etc)
 Lactose (dairy)
 Fructans (wheat, onion, garlic, etc)
[fructans are also known as inulin]
 Galactans (beans, lentils, legumes such
as soy, etc)
 Polyols (sweeteners containing
sorbitol, mannitol, xylitol, maltitol, stone
fruits such as
avocado, apricots, cherries, nectarines, p
eaches, plums, etc)


SOURCE: Digestive Health Center at Stanford Hospital and Clinics


The good news … foods to eat
(by food group)
FOOD
GROUP

FOODS TO EAT
Beef, chicken, lamb, pork,
organ meats

Meats,
Poultry, Fish,
Eggs

Some fresh sausage *
Canned tuna, fish, shellfish
Eggs, egg whites, egg
substitute

FOODS TO AVOID

Foods made with high
FODMAP fruit, high
fructose corn syrup,
(HFCS), gluten,
milk/whey, garlic or
onion

Some cold cuts *
* Many fresh sausages and commercial cold cuts contain
HFCS, gluten, milk/whey, onion and / or garlic. Be sure to carefully
read the product packaging to avoid these common FODMAP triggers.
Learn more …


(by food group)
FOOD
GROUP

FOODS TO AVOID

Lactose free milk and Nondairy creamers

Milk from cow, sheep or
goat, including
buttermilk

Lactose free yogurt

Regular yogurt

Hard cheeses * (e.g. sharp
cheddar, parmesan, fontina,
asiago, brie)

Soft cheeses, cream
cheese, sour cream

Lactose free cottage cheese

Regular cottage cheese

Sherbet or sorbet (that
doesn’t contain HFCS, dairy
or gluten)

Dairy

FOODS TO EAT

Ice cream, whipped
cream, sweetened
condensed milk

Non-dairy butte substitute
* Hard cheeses are naturally lactose free.

Butter and margarine
Learn more …

(by food group)
FOOD
GROUP

FOODS TO AVOID

Almond milk

Coconut milk (possibly)

Rice Milk (white rice)*

Rice Milk (brown rice)*

Nuts and Nut butters (most)

Pistachios and cashews

Tofu

Other soy products **

Seeds

Dairy
Alternatives

FOODS TO EAT

Hummus

* Some people react to brown rice; you should learn how this applies to
you.
** People have different tolerances to soy products; you should learn
how it applies to you. The process involved in making tofu makes it
FODMAP friendly.
Learn more …


(by food group)
FOOD
GROUP

FOODS TO EAT

FOODS TO AVOID

Wheat free grains and flours
(gluten free) – such as oat, almond,

Any product containing
regular white flour
(wheat-based), chicory
root, inulin, grains
containing HFCS,
semolina, durum, farina,
graham, spelt,
bromated, and rye.

gluten-free all purpose flour, tapioca,
potato and corn.

Gluten free pretzels & crackers,
corn chips, rice cakes
Grains

Some commercial breakfast
cereals (e.g., Peanut Butter Cap’n
Crunch, Rice Krispies, Cream of Rice,
Oatmeal, Rice & Corn Chex)

Most gluten free bread products
and some frozen waffles

Flour tortillas
Wheat pasta

Rice, quinoa, gluten free pasta,
corn tortillas
Learn more …


(by food group)
FOOD
GROUP

Fruits

FOODS TO EAT

FOODS TO AVOID

Bananas, berries,
cantaloupe, clementines,
grapes, grapefruit,
honeydew melon, kiwi,
kumquat, lemon, lime,
mandarin orange, oranges,
passion fruit, pineapple,
rhubarb, tangerine

Avocado, apples,
applesauce, apricots,
dates, canned fruit,
cherries, dried fruits,
figs, guava, lychee,
mango, nectarines,
pears, papaya*,
peaches, plums, prunes,
persimmon, watermelon

* There is conflicting evidence about papaya. If you can’t live without
it, test your reaction and keep your fingers crossed that it is not one of
your FODMAP triggers.
Learn more …


(by food group)
FOOD
GROUP

FOODS TO EAT

FOODS TO AVOID

Bamboo shoots, bell
Artichokes, asparagus, b
peppers (orange, red &
eets, leeks, broccoli, bru
yellow), bok
ssel
choy, cucumbers, carrots, ce
sprouts, cabbage, caulifl
lery, corn, eggplant, green
ower, fresh
Vegetables
beans*, lettuce, leafy
fennel, mushrooms, okra
greens, pumpkin, potatoes, s
, onion, peas, snow
quash
peas, shallots, summer
(acorn, butternut, spaghetti,
squash*
zucchini*, yellow*), sweet
potatoes, yams
* There are mixed reports about zucchini, yellow squash & fresh green
beans. If you LOVE them, test your reaction and keep your fingers
crossed that it is not one of your FODMAP triggers.
Learn more …


(by food group)
FOOD
GROUP

Condiments
&
Seasonings

FOODS TO EAT

FOODS TO AVOID

Most herbs & spices,
homemade broth, chives,
flaxseed, mayonnaise, oils
(canola, coconut, olive,
vegetable), pure maple
syrup, molasses (made from
cane sugar) gluten & HFCS
free soy sauce, vinegars
(balsamic, red wine, rice,
white wine, white distilled)

HFCS, agave, artificial
sweeteners, chutneys*,
coconut**, commercial
broths, commercial fruit
spreads & salad
dressings, garlic, honey,
molasses (made from
beets), pesto, pickle
relish

* Make your own chutney to control the ingredients.
** Not everyone reacts to coconut.
Learn more …


FODMAP Free Living …
the bottom line





Researchers suggest that approximately
75% of IBS sufferers can manage, or
even eliminate, their symptoms with a
FODMAP Free or Low FODMAP diet.
Not everyone has the same FODMAP
triggers for their IBS symptoms.
The FODMAP diet was only developed
in 1999 --more research is being
conducted all the time to promote our
understanding of FODMAP foods.


Is the FODMAP diet right for
you?









Work with your physician (gastroenterologist) and
a registered dietitian to eliminate all foods that
contain the five forms of carbohydrates (lactose,
fructose, fructans, sugar alcohols, and
galactans).
Eliminate all FODMAPs for 1-2 weeks. If
FODMAPS foods are causing your symptoms,
relief can occur in just a few days!
Keep a Food Log (sample follows).
After the elimination phase, introduce FODMAP
foods, one at a time, and pay attention to any
reaction you have. Keep track in your Food Log.
In the end, you will have a fairly clear picture of
what you CAN eat and what to AVOID.


Relief could be right around the
corner …
The FODMAP diet is confusing &
intimidating … learning what to eat,
what to avoid and a whole new way of
cooking.
 Be optimistic!
 FODMAP Free meals CAN BE
DELICIOUS!
 Whatever the level of effort, it’s worth
it to reduce or even eliminate your IBS
symptoms.




BREAKFAST

LUNCH

DINNER

SNACK

SNACK

DATE

MONDAY

(REACTION)

TUESDAY

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WEDNESDAY

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THURSDAY

(REACTION)

FRIDAY

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SATURDAY

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SUNDAY

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For great FODMAP Free and
low FODMAP recipes, plus
more information about the
FODMAP diet, visit our
website:

The fodmap diet: promoting gastrointestinal health with diet

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