Below is a list that I’ve compiled from various sources. I decided to make it after getting frustrated by the conflicting information around FODMAPs. It’s hard enough to deal with IBS and food sensitivities…
The groups include:
Fructose*
Lactose
Oligosaccharides (FOS/fructans and GOS/galactans)
Polyols
*Foods with more fructose than glucose (more than 0.2 g per 100 g) are considered high fructose sources and are not recommended for a low FODMAPs diet. The greater the amount of fructose, the less they are tolerated. For the purposes of this list, I’ll include all foods with excess fructose greater than 0.2.
FODMAPs list
| Fructose | Lactose | Oligosaccharides | Polyols |
| apple pear peach mango watermelon cantaloupe cherries grapes canned fruit honey HFCS fructose agave molasses snap peas artichokes asparagus fruit juice dried fruit |
cow’s milk goat milk sheep milk yogurt soft cheese cottage cheese cream cheese ricotta ice cream condensed & evaporated milk butter whey |
wheat rye barley beans legumes peas lentils chickpeas soy beans soy milk onion garlic leeks shallots scallions (white part) cabbage artichokes asparagus beets brussel sprouts watermelon apple nectarines white peaches persimmon inulin chicory root FOS Caro (TM) Ecco (TM) pistachios |
apricot plum cherry nectarine peach prune lychee longon pear apple watermelon cauliflower mushrooms pumpkin green bell pepper snow peas avocado sorbitol mannitol xylitol maltitol isomalt (sweeteners ending in –ol) |
Notes:
Personally, I am able to eat melon and grapes in small amounts without symptoms. If I eat a moderate amount I try to remain FODMAPs free for the remainder of the day so the FODMAPs load on my gut is still relatively low and thus manageable.
I just discovered this site which you can use to calculate the FODMAPs content in a food. For instance I typed “honeydew fructose” into the search engine spot and it gave me the exact amount of fructose and glucose per serving of honeydew, thereby confirming the fructose wasn’t enough in excess to make it a high FODMAPs food.
As you can see, certain foods are in more than one category which means they have multiple ways to mess you up. For a FODMAPs free diet (as opposed to a low FODMAPs diet) these should probably be avoided.
Rye, wheat, and barley are only considered high FODMAPs when eaten in large quantities. I tolerate the grains when eaten in their pure whole form, but still make every effort to eat them without other FODMAPs. Processed [store-bought] crackers, cookies, and cereals that have wheat with other additives (soy, HFCS, inulin, etc.) are definitely not FODMAPs friendly.
Soy beans and soy milk are still on the fence for me. I tolerate tofu, tempeh and edamame without any problems. I also don’t seem to have any issues with roasted soy beans. However, some soy milks do produce symptoms. This could also be the chicory root/inulin though. Sample cautiously.
Garlic and onion salts/powders are not considered FODMAPs safe, but oils that are infused with garlic and onion are. You can also use the green parts of scallions.
Not to confuse you further, but the above list is overly inclusive so there are many foods that are still fairly low in FODMAPs, despite their inclusion above. This means they are probably fine if eaten in moderation with an otherwise low FODMAP diet. They include: green beans, peas, beets, asparagus, pumpkin/squash, brussels sprouts, corn and broccoli.
Remember to read labels! Good luck.
Thank you, thank you, thank you! This is a confusing journey…. What about broccoli? Do the digestive enzymes ever help? What about Beano? I feel so much better since discovering this diet, but still working it out!
Posted by Nan | March 26, 2012, 5:17 pmBroccoli is considered ‘moderate’ so try keeping it to less than 1/2 c and see how you feel. I find that the digestive enzymes help with legumes, but not with fructose or fructans.
Posted by saraheclement | March 27, 2012, 5:40 amThank you!
Posted by Nan | March 27, 2012, 6:15 pmthanks for this post! It’s super helpful! I’m pretty sure I’m FODMAPs sensitive!
Posted by Lisa | March 26, 2012, 7:21 pmis lactose free milk really fodmap diet friendly.,.yesterday I had a lot and ended up feeling very ill by lunchtime-usually I have rice milk
Posted by lisa | December 9, 2012, 12:40 pmwell, even if it was (which im not sure of, nor have i tried personally), i think your GI response is all the answer you need! your personal symptoms are the only thing that matter after all!!
Posted by elise | December 9, 2012, 8:56 pmHow wonderful of you to share! It was so confusing when I first started out, so anyone who stumbles on your post should be very happy to find this one-stop shop. Regarding the pumpkin, Kent and Queensland Blue varieties are supposed to be completely fine (for those in Australia…they are equivalent to Kabocha squash in the US).
P.S. I have a guest post written up for you, but I am wondering if I should add an element of interest. I started to add a section about travelling on a low-FODMAP diet. Do you think that would be useful? I am going to be out doing field work a lot for my PhD in a bit, so I thought it would be good to share some tips.
Posted by saraheclement | March 27, 2012, 5:42 amYes! I would love to hear more about traveling and low FODMAP. I love to travel but it messes me up so much that i also kind of dread the effects….
Posted by Nan | March 27, 2012, 6:17 pmyes! your knowledge is so helpful, a guest post of any kind would be wonderful. and travel tips are an especially appropriate topic since youve been away. if you want to do it in two parts thats fine too…either way, whatever works for you. i know theres a hunger for more FODMAPs info, so anything you can share is awesome.
Posted by elise | March 27, 2012, 7:04 pmThis is really great; thank you! Very generous of you.
Do you happen to have any advice on spices? I don’t know what to think about things like that, especially the spicy ones. The fact that only red bell peppers, not other colors, are on the low-FODMAPs lists I’ve seen makes me think there is some kind of issue with peppers. I love spicy food and I don’t think it bothers my GI system, so I have been using Cholula sauce, which is only water, chili peppers, vinegar, “spices” (whatever they are), and xanthan gum.
Posted by Lu | March 27, 2012, 1:42 pmthe thing about different colored bell peppers is that the part of the veggie that has FODMAPs actually goes away as it ripens…and since the colored bell peppers are merely more ripe version of the green ones, it makes sense that they are FODMAPs friendly while the less ripe green ones are not. odd i know. as far as i know the pepper family of spices are all a-okay…i use chili powder, paprika, and cayenne pepper all the time. the only things i stay away from are garlic and onion powder/salt. all other spices are fine.
however, as a general GI note (unrelated to FODMAPs – but definitely relevant for those with sensitive digestive systems), some spicy foods are irritating to the stomach and gut which could cause symptoms regardless.
i eat mild to medium dishes of asian and indian cuisine without problems, but tend not to go too hot for that reason.
Posted by elise | March 27, 2012, 7:12 pmThank you! I hoped that was the case with the bell peppers; they’re not my favorite vegetable, but I do prefer the ones that aren’t green. I’ve been enjoying orange or red ones ones sauteed with polenta cubes lately as a lunch dish.
And thank you for the reassurance from your experience with spices. I should probably take it easy with the spicy sauce. It’s an occasional indulgence.
Posted by Lu | March 27, 2012, 8:24 pmLove reading everyone’s fodmaps stories. I can tolerate limited broccoli ( leaving out stalk), pumpkin,zucchini,and squash. 2 mushrooms are 0k. I do watch the total quantity of FODMAPS in each meal. Does anyone know if there is more polyol in shitake mushrooms ? Almonds are part of my staple snack – I roast them, sometimes after mixing with Tamari sauce – yum ! Still trying different almond milks, each manufacturer adds different additives.
Posted by fodmp | May 15, 2012, 3:39 pmim unsure about this too because some of the fancier mushrooms seem to be better tolerated…also have you tried cooking with dried mushrooms? i wonder if they are easier to digest too…ill let you know if i try it.
ps i agree, roasted tamari almonds are delish!!
Posted by elise | May 17, 2012, 5:06 amI have just been advised by the doc to try the FODMAP diet.. where do you start?
Where are eggs on the FODMAP graph? I find I cant eat them they are the worst.
Xanthan gum also.
Posted by Lulu | June 23, 2012, 7:34 pmHi lulu
Click around the site. You should be able to find put most of the basic info here. Also I have a 10 day elimination diet ebook available. It’s the button link in the sidebar.
Eggs are Fodmaps free so if those are problematic for you it may be something else. My ebook is vegan and vegetarian with lots of allergy options (so no eggs). That said, meat is Fodmaps free so if you’re not a vegetarian you should know that.
Elise
Sent from my iPhone
Posted by elise | June 23, 2012, 7:52 pmhi lulu…eggs are fodmaps free so im sorry you cant tolerate them
xantham gum is a known GI irritant, although i dont think its been tested for fodmaps yet.
Posted by elise | June 28, 2012, 7:57 pmThank you! I have been trying to put together a list like this based off of all the various lists out there and it is overwhelming…thank you!
Courtney
Posted by cmb0096 | April 15, 2012, 3:17 pmFab Elise! I always wondered why I could eat broccoli but not cauliflower. I also can eat pumpkin if I eat no other starch with it. Like I can eat pumpkin soup but not the toast with it! Excellent blog you have here!
Posted by Belinda | April 24, 2012, 10:59 pmthanks belinda! its so interesting to me too…why i was having symptoms with hummus and wheat pitas but not with carrots, and other combos. of course i never put it together until i learned about fodmaps, but now im way more in tune with my body and its easier to manage.
Posted by elise | April 25, 2012, 4:03 pmThank you so much for this FODMAP list! I saw that you listed pumpkin & squash as not great. I know that a lot of elimination diets allow winter squash (pumpkin, butternut, spaghetti, etc) but not summer squash (zucchini, yellow squash), and vice versa. Do you know if it’s both winter and summer squash that are high in FODMAPs?
P.S. Thank you so so much for being such a GREAT resource! I am so happy that I found your site, you introduced me to the whole idea of FODMAPs (had never even heard of them before), and I’m excited to start my journey to hopefully more health and less issues!
Posted by Jasmine Draper Sagum | May 2, 2012, 2:08 pmits such a pain right?
at first i heard it was all squash. then i heard it was just zucchini and other summer squash. then i heard it was just pumpkin. then i learned that in australia, “pumpkin” was the word for “squash” (all kinds). heres what i know now: its all about portion size. the US version of pumpkin has small amounts of sorbitol but is low fodmaps if eaten in moderation. as far as i know summer squashes are now considered safe but i still eat them in moderation. hope that helps!?!
keep in mind they are currently doing research which is why the lists are being updated all the time. hopefully with more funding and time they will eventually test everything and we can get definitive answers!!
Posted by elise | May 2, 2012, 5:42 pmHere in Australia we have several diferent types of pumpkin and we also have squash,they are two separate things
Posted by Patricia Boucher | December 5, 2012, 3:56 pmYes, that is helpful! All of the information you give is helpful! Thank you so much!!
Posted by Jasmine Draper Sagum | May 3, 2012, 10:27 amI have recently been diagnosed with FODMAPS after having 3 severe attacks landing me in hospital over the last 3 weeks.
I felt I was going insane as the doctors had no idea what was wrong with me and every test they done kept coming back negative.
I was diagnosed with lactose intolerance back in Sep 2011 so cut out all dairy except for tiny bit on natural yoghurt as I was fine with that.
Then in December I started clean eating and noticed that my symptoms such as nauseaus, reflux, vomiting, diarhea and constipation were slowly become worse again.
I put it down to gluten as my symptoms became worse after I had rye bread, oats and rye wraps.
It took a naturopath to diagnose FODMAPS and I’m so gratful she did, I’ve been on the FODMAPS diet for 4 days now and I feel alot better than what I was.
I have to say there is soo much conflicting information on FODMAPS but I’m very happy I stumbled across this page as you’ve given me this most accurate information so far
Posted by Carly | May 9, 2012, 5:56 pmhi carly. glad you found me.
Posted by elise | May 9, 2012, 9:48 pmWould like to know i noticed that nuts weren’t on the fodmaps list, do you find you get any reactions to nuts? I’ve had a few attacks from almond meal so i’ve had to eliminate it from my diet. Also is almond milk ok?
Posted by Carly | May 10, 2012, 7:28 pmas far as i know, all nuts are safe except pistachios, which have fodmaps (polyols). im reluctant to give specific advice because i only know my own reactions and experiences. i have no problems with almonds or almond milk. some people w GI sensitivities have issues with high fatty meals though, so maybe its nuts in bulk that could be your issue.
Posted by elise | May 10, 2012, 10:27 pmI’ve seen other lists that DO say nuts are high in FODMAPS. Any update here?
Posted by Karen | September 21, 2012, 12:00 pmyes! ive been meaning to write a revised/updated version of the list. several nuts are now only to be eaten in moderation (2 tbsp is the upper limit from what ive read).
here’s the details: cashews are now listed as high in fructans (for the record i have no issues with them). Also almonds, hazelnuts and LSA are to be eaten in limited amounts (i had to look up what LSA was and its apparently a mix of raw linseeds / flaxseeds / sunflower seeds / raw almonds).
macadamias, peanuts, pecans, pine nuts, pepitas, sesame seeds, sunflower seeds and walnuts are all fine.
Posted by elise | September 24, 2012, 4:19 pmThanks for that link to the Wolfram Alpha – what a great site. I follow a grain free & almost sugar free Priomal Blueprint lifestyle but will be adding your blog to the list too.
Posted by photographybyodille | May 16, 2012, 3:45 pmno prob
Posted by elise | May 17, 2012, 5:06 amFollowing a lowFODMAPs, no carb or sugar ( Paleo style) diet. If you have any recipies, happy to share.
Posted by fodmp | June 10, 2012, 11:51 pmhave you tried nutritiondata.self.com to see nutritional values including sugars etc?
Posted by Claudia McIlroy | May 21, 2012, 10:29 pmno but i will now – thanks!
Posted by elise | May 25, 2012, 12:18 pmI have been on the Fodmap diet for about a year per my gastroenterologist. Just found this list as I am constantly checking up on the updates to this. I have seen several that list cantaloupe as ok. I have not had a problem with it. This diet has changed my life as merely gluten free did not alleviate my problems. Thanks for sharing this!
Posted by Karen | May 31, 2012, 7:28 pmglad to help karen. thanks for the cantaloupe info. i think melon is like grapes in that each person seems to have a varied response with it…maybe the amount has a lot to do with it? kale and broccoli also seem to be iffy for some even though they are still on the safe list. although i think kale is being tested right now and may end up in the same category as cabbage. we will see…
Posted by elise | June 2, 2012, 10:57 amhello elise
i was told i have ibs yesterday and that i need to go on the fodmap diet and i dont no were to start with every think. I just need hlep x x x
Posted by linzy (@lindseyloulou87) | June 8, 2012, 12:19 pmcheck out this ebook i just published: https://www.smashwords.com/books/view/170446
Posted by elise | June 9, 2012, 6:22 pmtoday my doctor told me i have to be on fodmap diet bcz i am about to die from all the pain day and night
thank you all the info
Q: may going sound crazy but what about meat? i didnt aks me dr.
Posted by petra | June 22, 2012, 5:57 pmMeat is fine. Fodmaps are in carbs only Not protein.
Elise
Sent from my iPhone
Posted by elise | June 23, 2012, 7:41 pmmeat is fodmaps free.
Posted by elise | June 28, 2012, 7:57 pmI was put on a FODMAP diet about a year ago by a dietician and had some luck with it, however for the last few months I have been suffering with the same problems again (more than likely because I felt fine I started to be less careful with what I ate) and therefore am about to start from scratch again to try and determine the problem foods.
From the FODMAP booklets I was provided with a year ago they don’t seem to include whether it is ok or not to eat, blackcurrants, rhubarb or corn flour, and I have read a lot of mixed advice online as to whether this need to be excluded from a FODMAP exclusion and a low FODMAP diet?
Any help would be great
Posted by Tania | July 2, 2012, 2:03 pmi did a little research and couldn’t find out anything conclusive for the rhubarb…the black currants have maltose and fructose, although i cant find an accurate amount so i’d avoid them for the elimination phase. corn meal and corn flour are fodmaps free. unless you have allergies to corn, they will pose no problem.
Posted by elise | July 2, 2012, 2:11 pmI found all berries and cornflour – even a few kernels of fresh corn added to a stirfry – ok. I also cook rhubarb and sweeten it with some maple syrup and a little brown or coconut sugar. Great on some oat porridge – which is ok for me too.
Posted by Sandra | July 3, 2012, 4:47 pmawesome! thanks for sharing sandra.
Posted by elise | July 9, 2012, 11:19 amIsn’t coconut, all forms, a No No? Seems coconut is a real problem for me, unless its another item in the coconut milk ice cream. It also has guar gum, which I’m sure is a problem not to mention agave syrup! And just when I thought I found an ice cream substitute!
Posted by Cynthia | May 10, 2013, 8:50 amit could be the other stuff. guar gum is something i still dont know about. it is made from a guar bean though, so it probably has FODMAPs. theres often inulin in nondairy ice creams and yogurts too, so be careful of that.
aside from that, plain coconut – dried, milk, oil, butter – is all safe as far as i know.
Posted by elise | May 10, 2013, 9:20 amGreat info. thnx! Do you know about bok choy, turnip, + kohlrabi?
Posted by katina Edwards | July 17, 2012, 11:20 amI have found that most of the Asian greens don’t cause me any symptoms(bok choy, choy sum and another that I don’t know the name of !) but the chinese broccoli was a no no !
Posted by fodmp | July 23, 2012, 12:28 amthanks for the info!!
Posted by elise | July 23, 2012, 2:26 pmHi Elise,
I’m wondering if raw vegetables, such as a green salad with tomatoes, cucumber, etc. will trigger my IBS. Also, are you able to drink decaf coffee or does it trigger your IBS?
Posted by Teresa | August 29, 2012, 11:19 amhi teresa. “salad” is too vague a term – as long as the vegetables/toppings in it are on the tolerated list (and not fodmaps) its fine.
coffee is trickier because some people tolerate it and some dont. decaf shouldnt be an issue at all though.
Posted by elise | August 29, 2012, 7:27 pmThanks for your response. In particular, I’m wondering if raw carrots, cucumber and red bell peppers are ok. I’ve read on some sites that raw vegetables can trigger IBS and some sites say they are good for IBS. I’m wondering what your experience has been with raw vegetables.
Thanks, Teresa
Posted by Teresa | August 30, 2012, 10:44 amI have a question – are there any sweetners we can use in coffee? What is best to use? Raw sugar, splenda, equal, etc…?
Any help would be great
Posted by Kitkat | August 13, 2012, 1:52 pmcane sugar is okay, so is stevia. for a liquid sweetener you can use maple syrup. i use cane sugar and maple syrup in everything.
Posted by elise | August 13, 2012, 4:54 pmAlso coconut sugar
Posted by Sandra | August 14, 2012, 9:21 pmThanks!
Posted by Kitkat | August 17, 2012, 6:14 amHave suffered really badly with IBS for most of my life but have been ignoring fodmaps up until now as am a vegan and thought it would just be impossible! Haven’t tried your recipe’s yet but wanted to say thanks for giving me some hope!
Posted by Nicky | August 15, 2012, 3:46 pmglad you found me nicky!!! good luck
Posted by elise | August 17, 2012, 10:57 amHi, I am a vegan and apart from being intolerant to glucose (pre-diabetic) I recently found out I am also having the fructose malabsorbtion problem.
. Tofu and Soya milk are very important to me) Anybody got any suggestions where to get my protein from and which milk substitute I can drink?
Posted by Sandy | August 27, 2012, 6:40 amLook up details on chia seeds – which you make into gel. ALso, there is an unsweetened almond milk available in the supermarkets.(some COles anyway) …..and of course, my favourite…. coconut milk.
Posted by fodmp | August 27, 2012, 5:03 pmsome nut milks have protein added, but i havent tried those yet or looked at the ingredients so i cant speak for them. i am a big fan of almond breeze’s vanilla almond milk. but it doesnt have protein. i get protiein from food…try my recipe for fodmaps free seitan for a vegan option. or eggs if youre a vegetarian. have you tried tempeh? its often tolerated better than tofu because the soy is fermented and completely different from the soy in tofu. good luck!
Posted by elise | August 27, 2012, 7:52 pmTRY RICE MILK
Posted by lisa | November 29, 2012, 8:03 pmHi Elise,
I already posted this question, but I’m not sure if you’ll be able to see it so I’m asking again. Are salads difficult for persons with IBS to digest and is decaf coffee ok or will it trigger my IBS?
Posted by Teresa | August 29, 2012, 5:42 pmhi teresa. “salad” is too vague a term – as long as the vegetables/toppings in it are on the tolerated list (and not fodmaps) its fine.
coffee is trickier because some people tolerate it and some dont. decaf shouldnt be an issue at all though.
Posted by elise | August 29, 2012, 7:25 pmI find the following work well for salads – spinach leaves, rocket leaves, alfalfa sprouts, bean shoots, chinese lettuce, carrot, tomatoes, 1 mushroom ( only ) , any herbs, few cubes of cooked pumpkin
Posted by fodmp | August 30, 2012, 4:48 pmThank you Elise!
Posted by Teresa | August 30, 2012, 5:27 pmive also never had any issues with carrots in any amount. but i try not to have too much raw bell peppers (and i eat red/orange only).
Posted by elise | August 31, 2012, 10:45 amThank you Elise. Your website and responses have been very helpful. I’m already getting some relief simply by cutting out onions, apples and pears. I used to eat those everyday! Who would think that apples could cause such difficulty.
Posted by Teresa | August 31, 2012, 10:58 amApples were my staff of life – I ate at least 3 a day. And I started almost every meal I cooked with sauteed onions…. But cutting out those foods has helped me so much!
Posted by Nan | August 31, 2012, 8:44 pmditto! i dont know that i ever went a day without an apple…or two…or five…it blew my mind when i found out it was causing me GI distress.
Posted by elise | September 2, 2012, 10:33 amYeah, I’ve been struggling for years to figure out what was wrong with my digestion, but everything I did just made me feel worse. I decided to eat less meat-based protein and started eating more black beans, hummus, etc. and it just made me worse. I added in more vegetables, but they were the wrong ones (mushrooms, artichokes)…Since I have adopted the low FodMAPs diet, my digestion has dramatically improved and I have more energy. I’m very grateful that the solution was so easy.
Posted by Teresa | September 4, 2012, 1:06 pmI find i cant eat apples now…maybe just a bite
Posted by lisa | November 29, 2012, 8:04 pmHey I was wondering if you knew what the appropriate squash was known as in NZ? Butternut, pumpkin, etc?
Posted by dony | September 7, 2012, 4:34 pmhmmm…im not totally sure but ill ask a few people and report back if i can find out.
Posted by elise | September 10, 2012, 12:28 pmHi, wondering if you could clear up which winter squash, as known in the US, are FODMaps friendly. For example, are Kabocha squash, butternut squash and spaghetti squash ok?
Posted by Teresa | December 10, 2012, 12:14 pmfrom what i understand butternut squash have moderate amounts of fodmaps and should be eaten in small portions (trial and error to see how much you tolerate). i dont personally have any problems with butternut squash though. as for kabocha or spaghetti squash, im not sure about their fodmaps content. personally, i do have a little bit of bloating when i eat them, but its relatively mild, so as long as my portions arent too large and there arent other fodmaps in the meal, i am okay eating it. my guess is they are all similar in fodmaps content (moderate), but tolerance various individually. hope that helps!
Posted by elise | December 14, 2012, 6:59 pmAre all beans to be avoided, that is, pinto beans? I have not seen them mentioned specifically, just wondering if all legumes need to be avoided or eaten in very small amounts? I have always enjoyed beans and think they have a lot going for them nutritionally, so just wondering if they need to be avoided completely.
Posted by Dee | September 19, 2012, 5:00 pmall legumes have fodmaps, but i think how you respond to each and the amount varies. but yeah, all beans & lentils are included. i agree, they are such awesome nutritional powerhouses
avoid in the elimination phase, test your response in the challenge phase, and once you are low fodmaps (as opposed to NO fodmaps) you can figure out the amount you can eat without symptoms. not sure about edamame, but tofu is fine, fyi.
Posted by elise | September 19, 2012, 8:10 pmJust stumbled on your site and I can’t thank you enough. Literally only one day on a new diet and I feel a hundred times better – I cut out wheat dairy a while back with no luck – I had no idea the ‘good’ foods I live on like artichoke and mango could be contributing! Quick question…what about avocado? I’ve seen a few sites that list it as a FODMAP? Also is dried fruit ok?
Posted by Charlotte | September 28, 2012, 1:42 amavocado has polyols, but its a small amount so as long as you limit your avo serving it should be fine. i dont actually have a problem with avocado, but trial and error will let you know which groups are harder on your GI tract and which cause symptoms. dried stone fruits are not fodmaps friendly – especially cherries, apricots, peaches, and plums (prunes). dates are iffy. some people tolerate them, some dont. hope that helps!
Posted by elise | September 28, 2012, 11:43 amHi I have been sick all summer lost 35 lbs and all my medical tests are normal. I started a food diary and found what bothers me the most but it is still a work in progress. In fodmaps. I have trouble with 3 of the 4. The Oligosaccharides seem to be the least symptoms for me. But I also have problems with red meat . I get sever pain and diarrhea. My doctor has no clue. What do you think?
Posted by Kelly Andrews | September 28, 2012, 7:24 pmsorry youve been dealing with this kelly, but im just a girl writing about my personal experiences with IBS and fodmaps. i cannot diagnose you.
Posted by elise | September 29, 2012, 2:15 pmI wanted to thank you for this excellent read!
! I absolutely loved every bit of it. I’ve got you book marked to look at new stuff you post…
Posted by Hester | November 28, 2012, 12:11 amthanks hester! (sorry that last comment as in response to a different one, so just ignore it).
glad youre finding the site helpful
Posted by elise | December 9, 2012, 8:57 pmFantastic information! I feel so relieved to hear that so many people have the same problems as me. My pharmacist suggested that i follow the fodmaps guide. It has only been 2 days and I feel much better. It’s a lot of information but it’s making sense to me! I can’t believe no doctor has even suggested it in over 3 years. On average, I have been taking 4-6 gastro stop tablets a day!
Deb
,
Posted by Debbie McDonald | December 28, 2012, 10:43 pmDo you know of a safe low fodmap brand granola I can purchase? Thanks so much.
Posted by Beth | January 7, 2013, 9:49 ami make my own. theres a few recipes on my other site and one in my fodmaps ecookbook.
Posted by elise | January 7, 2013, 10:20 amHi, I am finding conflicting information regarding spelt, soy and raspberries!! I want to eat soya yoghurt, it has no fodmaps other than some people saying yay, others nay. And I wanted to try a limited amount of white spelt bread, and small amounts of frozen raspberries. Do you know why these are so conflicting? And have you advise for them, as all will really help me achieve the elimination phase I feel, if I can eat those things. Thank you!
Posted by ellie | January 17, 2013, 8:02 amhi ellie,
first off, if you have an iPhone, i highly recommend the low fodmaps app. its pricey but proceeds go to more research. i use mine all the time to look up things like this.
spelt bread is tricky because from what i understand its made differently in the US and abroad, which is why info is conflicting. in the US it is considered to be related to wheat and not gluten free. however, in the UK and Germany (and Australia i think) it is made differently and is not wheat derived and is therefore safe. I’ve cooked with spelt and found it to be tolerable for me (much better than wheat in baking) but i still use it infrequently because i find oat and brown rice flour are cheap and totally tolerable. thats just me though. if youre extremely sensitive to gluten or celiac, id avoid spelt unless you call the manufacturers and ask them. most companies do have numbers to call for people with questions related to food allergies.
raspberries are considered low fodmaps in under 10 berry servings. this amount is supposed to be tolerated by all individuals w IBS.
soy yogurt is more individual and probably has conflicting info because of other possible ingreds in the yogurt (like thickeners, gels, and stuff). be cautious of chicory root and inulin because those are fodmaps and frequently in yogurt. you may tolerate them okay though. test and see.
hope that helps!
Posted by elise | January 18, 2013, 11:18 amAwesome! That is a really detailed response, thank you! I can get spelt bread from my local organic supermarket chain here in Germany, they have Dinkel which is, or is similar to Spelt and I will ask them if they know anything. I know the only grain in it is Dinkel/Spelt, as I asked about the ingredients. I guess all of this is just testing and retesting! I find spelt definitely more tolerable, just limiting my intake is hard I guess. Is firm tofu and soy milk really out of the question? I guess it must be? Difficult!! Thank you again! I will look into the app, do you have the exact name of the one you mean, I saw a couple of pricey ones.
Posted by ellie | January 30, 2013, 4:55 pmoh gosh, I am actually an idiot; the natural yoghurt of the alpro brand that I love, has pectin as a stabiliser, 4th ingredient! And the vanilla one of same brand, a glucose fructose syrup AND the pectin! I thought just eliminating the fruit flavoured ones would do it! I don’t know why I was so dense, I was suspicious it could be the soy and the soy yog, as I have been consuming more of it this past week, due to cutting out so many things I enjoy, and I found since that increase the symptoms have come back a bit, though could be much worse! I think the soy puddings from same brand should be fine though, but all disappointing! Will have to see, but I think stopping this yoghurt might help unfortunately!
Posted by ellie | January 30, 2013, 5:04 pmi reviewed the app here: http://fodmapsdiet.com/2012/12/18/the-monash-university-fodmaps-app/
also tofu is generally tolerated better than most other soy foods, so maybe it was the other stuff in the soy yogurt. definitely retest tofu and ask your bakery about the bread. good luck!
Posted by elise | February 1, 2013, 11:16 amalmond milk reminds me of a very fine cows milk that i drank in new zealand.;
Please do check out our own internet page
http://www.healthmedicinecentral.com/persistent-sore-throat/
Posted by Marylou Keppler | January 23, 2013, 11:13 pm“a complete FODMAPs food list [as I know it] FODMAPS diet” definitely causes
myself contemplate a somewhat more. I personally adored each and every single element of this post.
Thanks -Virgil
Posted by http://tinyurl.com/shanfeigh56171 | February 3, 2013, 12:29 pmhappy to help
Posted by elise | February 3, 2013, 2:03 pmHi there – yes indeed, all of the fodmap lists out there are in tremendous conflict with each other. On one list green beans are safe and on another they are to be avoided at all cost. I’m not sure why the conflicts are so significant.
My question for you is regarding yogurt. During the fermentation process, the lactose is broken down. The longer it is fermented, the more lactose is broken down to the point where it can be considered almost lactose free. Why is it included on this fodmap list?
Thanks!
Posted by Maya | February 27, 2013, 4:23 pmTienen la web en español?
Tengo colon irritable,
soy celiaca .
Tengo intolerancia a la lactosa.
Me pueden indicar que es lo que puedo comer y lo que no puedo
Posted by Victoria Buxeres | February 27, 2013, 7:18 pmgood news! patsy catsos’ book “ibs free at last” is now available in spanish!
here’s a link: http://www.ibsfree.net/ibsfree_at_last/2013/02/spanish-translation-of-ibs-free-at-last-launches.html
Posted by elise | February 28, 2013, 3:11 pmi know! the conflicts are so frustrating!! i think theres discrepancies w yogurt because some are sensitive to the casein in dairy and some are sensitive to the lactose and some are sensitive to the stabilizers and additives. different yogurts are made differently so its highly specific to both the brand and the person.
Posted by elise | March 4, 2013, 1:09 pmYes, it’s certainly true that many people have sensitivities to the main proteins in yogurt (whey and casein), but in terms of FODMAPs, that would not apply. As you know, the FODMAPs protocol is addressing certain types of sugars, which in the case of yogurt would be lactose. That being said, plain yogurt, with no sugars, gums, pectins, fruit, or sweeteners added, would not be a FODMAP as the lactose is broken down during the fermentation process to a very low level and there are no other sugars to place it as a different type of FODMAP. (In general terms, even yogurt with safe fruits would not be a FODMAP.) Hope this helps!
Posted by Maya | March 6, 2013, 12:44 pmyoure right about the yogurt as it relates to fodmaps. i only mentioned the casein because there are people with other sensitivities (to things like proteins, not sugars). but for formaps purposes, i think home-made yogurt – thats fermented and without preservatives, stabilizers or additives – should be fodmaps friendly. i know the gaps and SCD websites both have a good recipe for home-made yogurt.
Posted by elise | March 8, 2013, 12:37 pmYou guys probably shouldn’t make statements like that where you’re just guessing. Most yogurt actually does have quite a bit of lactose still. In fact the low fat yogurt can have more than whole milk. If the yogurt has live cultures then those bacteria can help with the digestion but it may not help much. That is why some companies specifically produce lactose-free yogurt.
Posted by a lion | April 1, 2013, 6:13 pmthe whole point of my site is to encourage those with IBS and other GI issues to share info in an effort to help sort things out…please respect that these comments are purely that.
Posted by elise | April 2, 2013, 9:04 amHi, I was wondering about addatives like Guar Gum and Xantham Gun and Glycerine. and also if seaweeds (sea veggies) are fodmap safe?
Posted by Jamie | April 29, 2013, 7:08 amhi jamie. from what i know xanthan gum is safe. im still unsure about guar gum bc its derived from a (guar) bean. i dont know about glycerine either.
sea veggies (wakame, arame, nori, etc) are all FODMAPs safe.
Posted by elise | May 4, 2013, 10:50 amLike another commenter I use Cholula hot sauce and have wondered what the “spices” on the otherwise FODMAP-friendly ingredients list could include under the rules for labeling in the US. Well, I just searched out and found this comforting and authoritative-looking statement: “1. Poppy seeds, sesame seeds, dried or dehydrated onions and garlic are not considered to be spices. When used as an ingredient in foods they should be declared on the label by common or usual names.” http://www.fda.gov/ICECI/ComplianceManuals/CompliancePolicyGuidanceManual/ucm074468.htm
Posted by g2-4377b62e5a4b99d30fdcba2344bb50f6 | May 3, 2013, 4:59 pmnice! now i want to know what could the spices be…
Posted by elise | May 4, 2013, 10:46 amHey:
just heard abt this fodmaps stuff today on food channel under program called “THE FOOD HOSPITAL”.
Here is the website offering a pretty good list od stuff indicated also
It is so nice to know there r people trying to help!
Digestive Health Center Nutrition Services The Low FODMAP Diet
.
[stanfordhospital.org/.../nutrition/DH-Low-FODMAP-Diet-Handout.pdf]
DB
Posted by dee bertelsen | May 5, 2013, 7:08 pmthanks dee!
Posted by elise | May 6, 2013, 11:48 amDoes anyone know if Marshmallow root is high in fodmaps? or Aloe Vera?
Posted by T | May 9, 2013, 11:22 amnot sure T. i think marshmallow root may be. i dont know for sure though – or about aloe vera.
Posted by elise | May 10, 2013, 9:17 am