Ask a Dietitian

What is the FODMAP diet?

The low FODMAP diet is an effective treatment for people with symptoms of IBS.

FODMAPs is an acronym for: Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are molecules found in food that can be poorly absorbed by some individuals.  When the molecules are poorly absorbed in the small intestine, they pass through to the large intestine where they are digested and fermented by the bacteria that live there.  This can cause the symptoms of Irritable Bowel Syndrome (IBS) such as abdominal bloating and distension, excess gas (flatulence), abdominal pain, nausea, changes in bowel habits (diarrhea, constipation, or a combination of both), and other gastro-intestinal symptoms.

Which foods are to be avoided?

FODMAPs are found in the foods we eat.

Fermentable
Oligosaccharides (eg. Fructans and Galacto-oligosaccharides (GOS))
Disaccharides (eg. Lactose)
Monosaccharides (eg. excess Fructose)
and
Polyols (eg. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)

Where are FODMAPs found?

A few examples of food sources for each of the FODMAPs are listed below. The list is not complete. New data has been obtained regarding the FODMAP content of foods. As a result, there have been some changes from previous food lists. Below is a list containing up-to-date information.

• Excess Fructose: Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup,
• Fructans: Artichokes (Globe), Artichokes(Jerusalem), Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Spring Onion (white part), Shallots, Wheat (in large amounts), Rye (in large amounts), Barley (in large amounts), Inulin, Fructo-oligosaccharides.
• Lactose: Milk, ice cream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, soft un-ripened cheeses (eg. ricotta, cottage, cream, marscapone).
• Galacto-Oligosaccharides (GOS): Legumes;  beans (eg. baked beans, kidney beans), Lentils, Chickpeas
• Polyols: Apples, Apricots, Avocado, Cherries, Nectarines, Pears, Plums, Prunes, Mushrooms, sorbitol, mannitol, xylitol, maltitol and isomalt .

What can I eat on a low FODMAP diet?

The Low FODMAP diet has two phases. The first phase is the elimination phase and involves strict restriction of all high FODMAP foods. This phase should be followed for 6-8 weeks.  Then, working with your dietitian, the diet is liberalized to include specific amounts of certain FODMAPS to identify those that cause the most discomfort and those that can be safely re-introduced without consequence.  The diet is very individual and not all people need to avoid the same FODMAPs.

Low FODMAP Meals and Snack Ideas

Gluten free waffle with walnuts, sliced banana, pure maple syrup

Eggs scrambled with spinach, bell peppers and cheddar cheese

Oatmeal topped with blueberries, almonds and brown sugar

fruit smoothie blended with lactose free vanilla yogurt and frozen strawberries (½ cup)

Brown rice pasta with chicken, tomatoes, spinach topped with pesto sauce

Salad with chicken, lettuce, cucumber, tomato, bell peppers and oil and vinegar dressing.

Gluten free tortilla filled with turkey, lettuce, tomato, mustard and mayo

Ham and Swiss cheese sandwich on gluten free bread, with mayonnaise, mustard