Low FODMAP Diet, Simplified

by Rachel Stuck, RDN



Summary

This article focuses on understanding FODMAPs and using a low FODMAP diet to combat chronic stomach issues.

  • Understand what FODMAPS are and how they relate to chronic GI distress.
  • Discover who may benefit from a low FODMAP diet.
  • Learn which foods are low, moderate, and high in FODMAPs.
  • Explore how Ixcela can help you pinpoint the root of your stomach issues and take the guesswork out of diet changes.

What if I told you that one of the latest diet trends includes cutting out a variety of fruits, vegetables, and whole grains? You’d probably initially think, “All right, I’m not that surprised because all of the latest diets cut something out. But vegetables too? This has gone too far!”

Allow me to introduce you to the low FODMAP diet. Yep, this diet cuts out certain vegetables, but only for a short period. Even more importantly, no one is claiming this diet will magically make ten pounds of your midsection disappear. Your next thought might be, “Ok, so what’s the point?”


Who Should Use the Low FODMAP Diet?

The low FODMAP diet is recommended to help people get to the bottom of their never-ending stomach discomfort. Long stretches of bloating, uncomfortable bathroom visits, and just feeling “icky” after eating have been relieved by following the low FODMAP diet.

This diet offers hope and may provide solutions for those who struggle with:

  • Irritable bowel syndrome (IBS)
  • Irritable bowel disease (IBD)
  • Chronic diarrhea or constipation
  • Celiac disease
  • Non-celiac gluten sensitivity
  • Small intestinal bacterial overgrowth (SIBO)


What are FODMAPs?

So, where does this interesting name come from?

FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols.

FODMAPs are short-chain carbohydrates and sugar alcohols that are found naturally in foods and can be used as food additives. FODMAP carbohydrates are highly osmotic, meaning they draw water into the intestinal tract. People who lack certain enzymes may find FODMAP carbohydrates difficult to absorb and digest. When food traveling through their gut is fermented by gut bacteria in the GI tract, they may experience bloating, gas, inflammation, cramping, and diarrhea.

FODMAP Components, Defined (1)

  • Fermentable sugars are quickly broken down by bacteria. Bacteria break down food in the gut through fermentation. Some people are sensitive to gut fermentation results, such as gas and bloating.
  • Oligosaccharides are carbohydrates made up of a few sugars, including galactans (short chains of the monosaccharide galactose) and fructans (short chains of the monosaccharide fructose and inulin).
  • Disaccharides are carbohydrates made up of two sugars. For example, lactose is made up of glucose and galactose, while sucrose is made up of glucose and fructose.
  • Monosaccharides are carbohydrates in the simplest form of sugar. Examples include fructose, glucose, and galactose.

(And) Polyols, also known as sugar alcohols, are found naturally in some vegetables and fruits. Polyols are also manufactured as reduced-calorie sweeteners, and the term “sugar alcohol” refers to their chemical structure. Sorbitol and mannitol are two common sugar alcohols found in the diet.


The Low FODMAP Diet

The low FODMAP diet is not a long-term diet; instead, it is a two-step diet that first eliminates a variety of foods and then slowly reintroduces them to help individuals find the likely offenders causing their ongoing discomfort.

Some people react to specific FODMAPs and not others. For example, dairy causes a reaction in some people, but nuts do not. Others may react to high FODMAP foods but are fine with moderate FODMAP foods.

How to follow this guide:

  • For the first 28 days, include only foods from the green column and exclude all high and moderate FODMAP foods in the yellow and red columns.
  • On days 29–56, you can begin reintroducing a small portion of a food (maybe one you are missing the most) from one of the yellow or red columns. Introduce only 1 new food every 3 days. If you have a reaction, remove the food and try a different addition in another 3 days.
  • On day 57 and beyond, continue selectively reintroducing higher FODMAP foods. Observe for sensitivities and keep a food journal to track symptoms until you are able to establish your tolerance levels.

See the list below for examples of common high FODMAP foods and their low FODMAP alternatives. As you can see, even though some foods would be excluded for a period of time, a low FODMAP diet still allows you to enjoy a wide variety of foods.


How Can Ixcela Support Me?

If you feel that following a low FODMAP diet would be a good next step for you, Ixcela is here to help. Start by taking our accurate gut health test. Then, with personal support from one of our registered dietitians, you will be well on your way to targeting the root cause of your issues. We will help you determine if a low FODMAP diet is the best option for you and ensure that you have the resources you need to safely and successfully improve your stomach issues.

Optimal fitness begins at home with the Ixcela Internal Fitness™ Test Kit. Ixcela’s innovative test analyzes gut-related markers in a small amount of blood to assess your gut health. Based on your results, our registered dietitians create personalized nutrition, exercise, supplement, and lifestyle recommendations to help you feel better. To learn more about how nutrition affects gut health, visit Ixcela.com


Low FODMAP Ixcela-Approved Food Chart

Vegetables

Eat Freely
(Low FODMAP)


  • Alfalfa
  • Bamboo shoots
  • Bell peppers
  • Bok choy
  • Carrot
  • Cucumber (pickles - no sugar)
  • Dandelion greens
  • Eggplant
  • Endive
  • Ginger
  • Green beans
  • Kale
  • Lettuce
  • Olives
  • Parsnip
  • Sea vegetables (nori)
  • Spinach
  • Spring onion (green part)
  • Sprouts and microgreens (alfalfa and sunflower)
  • Swiss chard
  • Tomatoes (cherry tomatoes)
  • Yellow squash
  • Zucchini

Vegetables

May Cause Symptoms
(Moderate FODMAP)


  • ​Avocado (polyol)
  • Beetroot (fructans)
  • Brussels sprouts (fructans)
  • Celery (polyol)
  • Fennel bulb (fructans)
  • Green peas (fructans)
  • Mushrooms (polyol)
  • Sauerkraut (fructans, polyol)

Vegetables

Avoid
(High FODMAP)


  • ​Artichoke (fructose)
  • Asparagus (fructose)
  • Broccoli (fructans)
  • Cabbage (fructans)
  • Cauliflower (polyol)
  • Garlic (fructans)
  • Jerusalem artichoke (fructans)
  • Leeks (fructans)
  • Okra (fructans)
  • Onion (fructans)
  • Shallots (fructans)
  • Snow peas (fructans, polyols)
  • Sugar snap peas (fructose)
  • Radicchio (fructans)
  • Tomato sauces and paste (fructose, fructans)

Fruits

Eat Freely
(Low FODMAP)


  • ​Banana, unripe
  • Blueberries
  • Cantaloupe
  • Grapefruit
  • Honeydew
  • Kiwi
  • Lemon
  • Lime
  • Mandarin
  • Orange
  • Papaya
  • Passionfruit
  • Pineapple
  • Raspberries
  • Rhubarb
  • Strawberries

Fruits

May Cause Symptoms
(Moderate FODMAP)


  • ​Banana, ripe (fructans)
  • Coconut, fresh (polyol)
  • Grapes (fructose)
  • Longan (polyol)
  • Lychee (polyol)
  • Rambutan (polyol)

Fruits

Avoid
(High FODMAP)


  • ​Apple (fructose and polyol)
  • Apricot (polyol)
  • Blackberries (polyol)
  • Cherries (fructose and polyol)
  • Dried fruit (fructose)
  • Mango (fructose)
  • Nectarine (polyol)
  • Peach (polyol)
  • Pear (fructose and polyol)
  • Persimmon (polyol)
  • Plum (polyol)
  • Watermelon (fructose and polyol)

Protein

Eat Freely
(Low FODMAP)


  • ​Muscle meats
  • Organ meats
  • Homemade bone broth
  • Fish and seafood
  • Poultry
  • Eggs
  • Bacon (without sugar)

Protein

May Cause Symptoms
(Moderate FODMAP)


  • ​None

Protein

Avoid
(High FODMAP)


  • ​Legumes: beans, lentils, peas, peanuts (galactans, fructans)
  • Soy: edamame, tofu, tempeh, and soy milk, (galactans, fructans)
  • Proteins with breading or prepared with moderate to high FODMAP ingredients

Fat

Eat Freely
(Low FODMAP)


  • Avocado oil
  • Coconut oil
  • Cod liver oil
  • Ghee
  • Lard from pastured animals
  • Olives, extra virgin olive oil
  • Macadamia oil

Fat

May Cause Symptoms
(Moderate FODMAP)


  • Avocado, fresh (polyol)

Fat

Avoid
(High FODMAP)


  • Vegetable oils high in pro-inflammatory omega-6 fatty acids (canola, sunflower, safflower, grape-seed, soybean, cottonseed and peanut oils)
  • Prepared mayo and salad dressings (fructans)

Starch

Eat Freely
(Low FODMAP)


  • Cassava/yuca
  • Plantain
  • Rutabaga
  • Taro
  • Turnip
  • White potato
  • White rice
  • Winter squash (acorn, butternut, patty pan, pumpkin, and spaghetti squash)
  • Yam

Starch

May Cause Symptoms
(Moderate FODMAP)


  • Sweet potato (polyol)

Starch

Avoid
(High FODMAP)


  • Legumes: beans, lentils, peas, peanuts (galactans, fructans)

Nuts, Seeds, and Grains

Eat Freely
(Low FODMAP)


  • Nuts may be difficult to digest; use caution. Sprouted nuts or homemade sprouted nut butters may be best tolerated.
  • Chia seed
  • Flaxseed
  • Hempseed
  • Amaranth
  • Buckwheat
  • GF Oats
  • Millet
  • Quinoa
  • Rice (brown and white)

Nuts, Seeds, and Grains

May Cause Symptoms
(Moderate FODMAP)


  • Most nuts, seeds, and nut butters (GOS and fructans)
  • Small servings of macadamias, pumpkin seeds, and walnuts may be tolerated (GOS and fructans)

Nuts, Seeds, and Grains

Avoid
(High FODMAP)


  • Almonds (galactans, fructans)
  • Cashews (galactans)
  • Hazelnuts (galactans, fructans)
  • Pistachios (fructans)

Dairy or Dairy Alternatives

Eat Freely
(Low FODMAP)


  • Butter
  • Cheese (if not lactose intolerant, can use: Brie, Cheddar, Colby, Feta, Havarti, Mozzarella, Parmesan, Swiss)
  • Coconut yogurt (no inulin)
  • Ghee
  • Hemp milk
  • Milk
  • Oat milk

Dairy or Dairy Alternatives

May Cause Symptoms
(Moderate FODMAP)


  • High-fat, low-lactose dairy products made from pasture-raised cows, if tolerated:
  • Cream
  • Cream Cheese
  • Kefir
  • Ricotta
  • Yogurt

Dairy or Dairy Alternatives

Avoid
(High FODMAP)


  • Cheese with added garlic (lactose, fructans)
  • Commercial milk (lactose)
  • Commercial yogurt (lactose, often fructose)

Sweets

Eat Freely
(Low FODMAP)


  • Avoid for minimum of 30 days

Sweets

May Cause Symptoms
(Moderate FODMAP)


  • Beet sugar >1 T (fructose)
  • Cacao >2 tsp (fructans, GOS)
  • Coconut (unsweetened shredded, milk, cream, water, and butter)
  • Coconut sugar >1 tsp (fructan)
  • Common table sugar >1 T
  • Dark chocolate (100% cacao)
  • Maple syrup

Sweets

Avoid
(High FODMAP)


  • Agave syrup (fructose)
  • Artificial sweeteners (Splenda, aspartame, etc.)
  • High-fructose corn syrup (fructose)
  • Honey (fructose)
  • Fructose (fructose)

Seasonings and Other Ingredients

Eat Freely
(Low FODMAP)


  • Fresh and dried herbs
  • Ginger
  • Pepper
  • Salt (Celtic sea salt, Himalayan salt)
  • Seaweed
  • Vinegar

Seasonings and Other Ingredients

May Cause Symptoms
(Moderate FODMAP)


  • Coconut aminos
  • Garlic and onion powders (may contain fructans)

Seasonings and Other Ingredients

Avoid
(High FODMAP)


  • Sugar-, grain-, soy- or gluten-containing seasonings or condiments (ketchup, soy sauce, tamari sauces, balsamic glaze, commercial mayo and salad dressings)
  • Chicory (fructans)
  • Sugar alcohols (sorbitol, mannitol, xylitol, isomalt)
  • Gums, carrageenan, soy lecithin
  • MSG and colorings

Beverages

Eat Freely
(Low FODMAP)


  • Water (flat or sparkling; can add lemon or lime)
  • Homemade bone broth
  • Tea (unsweetened white, green, oolong, rooibos)
  • Herbal teas without
  • high FODMAP fruits

Beverages

May Cause Symptoms
(Moderate FODMAP)


  • Teas with fruits containing polyols or fructose
  • Decaffeinated coffee
  • Alcohol (small amounts of dry wine may be tolerated)
  • Caffeine (small amounts of coffee and black tea, if tolerated)

Beverages

Avoid
(High FODMAP)


  • Beer (most contain gluten and/or mannitol)
  • Fruit juice
  • Soda
  • Wine (port, late harvest,
  • ice wine)

Note: This list is intended for informational purposes and is not a complete list of all FODMAP-containing foods. For a more extensive list of foods to avoid and foods to include if following a low FODMAP diet, refer to dietary recommendations from Monash University.

Resources

  1. “About Us.” About IBS, The Low FODMAP Diet Approach. aboutibs.org/low-fodmap-diet/what-are-fodmaps.html.

  2. “FODMAP Food List.” FODMAP Food List | IBS Diets, 14 Mar. 2019, www.ibsdiets.org/fodmap-diet/fodmap-food-list/.

  3. Kresser, Chris. Paleo Low-FODMAP Diet Food List http://kresserinstitute.com/wp-content/uploads/Paleo-Low-FODMAP-Diet-Food-List-1.pdf



About the Author

Photo: Rachel Stuck, RDN

Registered Dietitian Nutritionist Rachel Stuck has a background in culinary arts and nutrition counseling. Rachel takes a positive approach to nutrition: she avoids recommending restrictive diets and instead focuses on helping people choose foods that promote health and well-being. She is passionate about empowering and assisting Ixcela members as they develop their unique, gut-healthy lifestyles.

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Interested in learning more about Ixcela? Check out Ixcela’s microbiome test, personalized nutrition and fitness plans, and other tools to help you optimize your health.