Tips, tools and discounts to help you on your Low FODMAP journey!
What are FODMAPs
Table of Contents
FODMAPs are carbohydrates, specifically sugars and fibers, that are naturally found in a variety of foods. They are not good or bad, they just kind of are. When you have IBS, you may feel the effects of eating high FODMAP foods. Symptoms include gas, bloating, abdominal pain, diarrhea and/or constipation.
Monash University is our go to source when it comes to testing FODMAPs. They are frequently testing (and retesting) common foods to find out what levels of FODMAPs they might contain. While you are in the elimination phase of the Low FODMAP diet, you want to stick to Low FODMAP serving sizes. Once you move into the reintroduction (or challenge) phase, you are testing moderate and high FODMAP servings of various foods.
Fermentable
Oligosaccharide: aka fructans and GOS. These are found in beans, garlic onion and wheat
Disaccharide: lactose found in milk, cheese, yogurt and ice cream
Monosaccharide: fructose, found in asparagus, mangoes, apples, pears
And
Polyols: these are mannitol and sorbitol; sugar-free products, mushrooms, peaches, plums, avocado
I know, it’s a mouthful.
Portion size explanation
FODMAPs are all about the portion size. This can often connect the dots for people when it comes to why a food bothers one day, but not the next (bigger vs. smaller portions), but it can also be frustrating having to be careful. This is one of the reasons that I highly recommend getting the Monash app, as opposed to relying on possibly outdated FODMAP lists. It gives you more variety and flexibility in the diet, albeit with a little extra work.
What is the diet?
Elimination Phase: this lasts 2-6 weeks. We’re sticking to low FODMAP foods in “green” portion sizes (see Monash app). Another option is to do a FODMAP Gentle approach, where you may only eliminate 1-2 FODMAP groups that you’re frequently eating.
Challenge (reintroduction): this is a systematic reintroduction of the different FODMAP groups. This stage can really vary in length based on what foods you’re testing (don’t test foods you don’t normally eat!) and the category. For example, fructans are broken down into 4 different categories. Expect somewhere between 6-12 weeks.
Personalization: the last step! This is the point where we already know your triggers, so we add back in all of the FODMAPs that were not triggers. We then work on personalizing your diet to limit/avoid triggers, as needed.
Who is the diet for?
It was first tested in patients with Irritable Bowel Syndrome (IBS), but has since been tested in those with Inflammatory Bowel Disease (IBD), Celiac Disease and Endometriosis. It’s also frequently used for Small Intestinal Bacterial Overgrowth (SIBO), but there are no official research studies on it.
This diet is not for someone who has not been diagnosed with the above conditions, has an active (or recent) eating disorder or anyone looking for a weight loss diet. The low FODMAP diet is an evidenced based, short term protocol to help with digestive symptoms related to IBS.
Low FODMAP Diet Chart
I like to think of FODMAPs in terms of “swaps”, meaning what you can substitute for a certain ingredient or portion of the meal. I think this makes the diet feel less overwhelming and restrictive. Below is a very basic, simple chart of low and high FODMAP foods. Your most up to date resource will be the “Food Guide” on the Monash app. This is my number one resource for all of my clients and I highly recommend that you download it for your Low FODMAP journey. The best part about it, is it goes behind just what food is high or low FODMAP. It gives you the exact portion size that has been tested, along with certified products and any new items that have been tested.
| High FODMAP | Low FODMAP alternative | |
| Dairy products | Cow’s milk, ice cream, ricotta cheese, cottage cheese, yogurt | Lactose-free cow’s milk products (milk, yogurt, cottage cheese, ice cream), almond/coconut/rice milk (and yogurt made from these milks), hard or aged cheese (i.e. parmesan, swiss, feta) |
| Fruits | Apples, apricots, blackberries, cherries, mangos, peaches, plums/prunes, watermelon | Blueberries, raspberries, small amounts of strawberries and grapes, unripe bananas, oranges, honeydew melon, kiwi, pineapple |
| Vegetables | Asparagus, cauliflower, most mushrooms, leeks, peas, large amounts of yellow/red/orange peppers, | Most lettuces (spinach, kale, small amounts of broccoli, green peppers, small amounts of other peppers, green beans, carrots, zucchini, cucumber, oyster mushrooms |
| Grains | Any breads, pastas, baked goods made from whole wheat, barley or rye. Granola bars or cereals made with inulin or chicory root fiber | Gluten free breads/pastas/baked goods; rice, quinoa, buckwheat, things made from cornmeal; true sourdough bread (no yeast in ingredients), millet, sorghum, small portions of oats |
| Beans & Legumes | Hummus, soymilk, silken tofu, most beans. | Small portions of canned beans/lentils/edamame, firm tofu; small portions of pasta made from beans (like chickpea) |
| Nuts & seeds | Cashews and pistachios | Almond, peanut, pecans, walnuts, chia, sunflower, small amounts of ground flaxseeds, macadamia; most nut butters are fine in 1-2 Tbsp servings |
| Condiments | Garlic, onion, shallots, Ketchup or BBQ sauce made with high fructose corn syrup; most salad dressings | Garlic or shallot infused olive oils, mustard, soy sauce, ginger, most vinegars, lemon/lime juice |
| Sweets | Milk chocolate, any sweets made with sugar alcohols (looks for “diet” or “keto” that may end in -ol); honey and agave in large portions | Small portions of dark or semi sweet chocolate, sugar, maple syrup |
| Beverages | Soda or other drinks made with high fructose corn syrup, diet drinks made with sugar alcohols, chamomile tea, rum | Water, seltzer, coffee, most tea, most alcohol at 1 serving, |
| Fats & Proteins | Anything that has garlic/onion/wheat flour or another high FODMAP added to it (like in a marinade) | Fats and proteins do not contain FODMAPs! |
Tips, Resources & Discount Codes
- Work with a Registered Dietitian (ideally Monash trained or GI Dietitian).
- This will save you so much time and stress. RDs will assess your diet, educate you on FODMAPs and help you figure out your triggers. More importantly, they’ll help you figure out a long term plan to manage your IBS.
- Utilize Apps!
- Monash FODMAP or FODMAP Friendly. Both of these apps are testing the actual FODMAP content of food, so their food guides are really invaluable.
- Spoonful or FIG: these are both apps that let you scan a barcode on different products to see whether or not the product is high or low FODMAP.
- Food & Symptom Logging:
- There are many places to keep track of your food intake along with symptoms and bowel movements. Download my tracker here, use the Food Diary in Monash app, or even the Notes apps on your phone. I have all my clients use a photo food log in Healthie.
- Be sure to make note of timing of symptoms as this is important in figuring out triggers on your LoFo journey. This can also help a GI dietitian figure out if something else is going on if the timing of your symptoms doesn’t really make sense.
- FODMAP Friendly brands:
- FODY Foods
- Gourmend
- Rachel Pauls Food
- BelliWelli
- Schar (gluten free products)
- Green Valley Creamery
- There are many other products that are low fodmap or Monash certified, but these will vary based on the product (example, many GoMacro bars are considered Low FODMAP but not all).
- FODMAP Meal Delivery:
- ModifyHealth
- Epicured
- Enzymes:
- FODzyme: this helps to break down fructans, galactooligosaccharides (GOS) and lactose
- Lactase: this breaks down lactose in dairy products
- Alpha Galactosidase (Beano or Beanzyme): this breaks down GOS foods like beans and legumes
- Discount codes:
References
Chumpitazi BP, Lim J, McMeans AR, Shulman RJ, Hamaker BR. Evaluation of FODMAP Carbohydrates
Content in Selected Foods in the United States. J Pediatr. 2018;199(April):252-255.
doi:10.1016/j.jpeds.2018.03.038.
Tuck C, Ly E, Bogatyrev A, Costetsou I, Gibson P, Barrett J, Muir J. Fermentable short chain carbohydrate
(FODMAP) content of common plant-based foods and processed foods suitable for vegetarian- and vegan-based
eating patterns. J Hum Nutr Diet 2018; doi.org/10.1111/jhn.12546
Varney J, Barrett J, Scarlata K, Catsos P, Gibson PR, Muir JG. FODMAPs: food composition, defining cutoff
values and international application. J Gastroenterol Hepatol. 2017;32:53-61. doi:10.1111/jgh.13698.