Patient education: Low-FODMAP diet (The Basics)

What is a low-FODMAP diet? — FODMAP stands for "fermentable oligosaccharides, disaccharides, monosaccharides, and polyols." These are types of carbohydrates that are harder for the body to digest than other types. A low-FODMAP diet means limiting foods that contain these kinds of carbohydrates.

Because foods with FODMAPs are hard to digest, they:

●Pull extra water into your intestines

●Cause the normal bacteria in your intestines to make gas

For some people, this does not cause any problems. But for some people, eating FODMAPs makes digestive symptoms worse.

Why do I need a low-FODMAP diet? — Your doctor or nurse might suggest that you try a low-FODMAP diet if you have problems such as belly pain or bloating. These symptoms often happen in people with irritable bowel syndrome ("IBS") or active inflammatory bowel disease ("IBD").

What should I know about a low-FODMAP diet before starting? — A low-FODMAP diet can mean avoiding or limiting a lot of foods. If your doctor or nurse suggests that you try this diet, they will often have you work with a dietitian. A dietitian can help make sure that you are getting the right nutrition.

Most people are advised to start by avoiding a lot of foods with FODMAPs for 6 to 8 weeks as their symptoms get better. Then, they slowly start to add these foods back to their diet 1 at a time while watching for symptoms to start again. This helps them figure out what types and amounts of FODMAPs they can eat and still feel good.

What can I eat and drink on a low-FODMAP diet? — Below are some examples of foods that are low in FODMAPs.

●Grains – White rice, brown rice, quinoa, cornmeal, and oats. Choose grains that are marked certified gluten-free.

●Dairy products – Lactose-free dairy products like almond milk and oat milk. Certain cheeses like cheddar, Colby, brie, mozzarella, parmesan, and feta.

●Meats and proteins – Lean, tender, well-cooked meats, chicken, and fish. Eggs, tempeh, tofu, peanuts, pecans, macadamia nuts, walnuts, pine nuts, pumpkin seed, sesame seeds, sunflower seeds, and nut butters made with these nuts.

●Fruits – Grapes, oranges, strawberries, blueberries, raspberries, pineapple, honeydew melon, cantaloupe, kiwi, limes, and starfruit.

●Vegetables – Zucchini, cucumbers, eggplant, squash, potatoes, celery, carrots, bell peppers, bean sprouts, radishes, kale, spinach, bok choy, green beans, and lettuce.

●Other foods – Canola and olive oils and dark chocolate. Use maple syrup, brown sugar, stevia, or table sugar as sweeteners.

What foods and drinks should I avoid on a low-FODMAP diet? — Below are some examples of foods that are high in FODMAPs. Avoid these foods.

●Grains to avoid – Wheat, barley, rye, and products made with these grains such as bread, cereal, biscuits, and crackers.

●Dairy products to avoid – Dairy products with lactose like milk and milk products like custard, yogurt, buttermilk, soft cheese, whipped cream, cottage cheese, ice cream, and soy milk.

●Meats and proteins to avoid – Pistachios, cashews, and nut butters made from these nuts. Hummus, dried peas, lentils, beans, and other legumes.

●Fruits to avoid – Apples, pears, mangoes, cherries, apricots, nectarines, plums, watermelon, peaches, blackberries, prunes, avocados, and fruit juices made with these fruits.

●Vegetables to avoid – Onions, leeks, garlic, shallots, asparagus, sugar snap peas, mushrooms, cauliflower, artichokes, and green peas.

●Other foods to avoid – High-fructose corn syrup, agave nectar, honey, chai and chamomile tea, soda, sports drinks, milk chocolate. Low-calorie sweeteners such as xylitol, which is found in sugar-free gum and mints. Added fibers in the form of chicory root or inulin.

More on this topic

Patient education: Irritable bowel syndrome (The Basics)
Patient education: Ulcerative colitis in adults (The Basics)
Patient education: Ulcerative colitis in children (The Basics)
Patient education: Crohn disease in adults (The Basics)
Patient education: Crohn disease in children (The Basics)
Patient education: Lactose intolerance (The Basics)

Patient education: Gas and bloating (Beyond the Basics)
Patient education: Irritable bowel syndrome (Beyond the Basics)
Patient education: Ulcerative colitis (Beyond the Basics)
Patient education: Crohn disease (Beyond the Basics)