LOW-FODMAP DIET

WHAT IS A FODMAP DIET?

FODMAPs are Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These types of carbohydrates can cause irritation to the bowels and contribute to abdominal pain and discomfort, bloating, gas and cycling of diarrhea to constipation (and the reverse). 

These carbohydrates are found in various grains, fruits, dairy, and vegetables. FODMAP’s tend to be dose dependent. Your diet should start with foods that contain the lowest amounts of FODMAPs as possible. As your symptoms decrease, you can experiment with slowly increasing the amounts of FODMAPs in your diet. 

It is highly recommended to seek out the help of a registered dietitian who has experience with the FODMAP diet and digestive disorders. Your dietitian will also be able to tell you which foods to add back and when you should add them back in the diet. He or she may recommend supplements to ensure intestinal healing. This is a highly individualized process.

FOODS TO EAT ON A LOW FODMAP DIET

Vegetables

Bok Choy 
Carrot 
Celery 
Endive 
Ginger 
Green Beans 
Lettuce 
Parsnip 
Potato 
Pumpkin 
Red Bell Pepper 
Spinach 
Squash 
Sweet Potato 
Tomato 
Zucchini 

Fruits

Banana
Blueberry
Cantaloupe
Grape
Honeydew Melon
Kiwi
Lemon
Lime
Orange
Raspberry
Strawberry 

Protein

White Meats (Chicken, Turkey, Pork)
Red Meats (Beef, Elk, Buffalo, Lamb)
Fish
Shellfish
Eggs
Soy (Can be bothersome to digestive system - proceed with caution    

Grains

Rice
Oats
Millet
Quinoa
Sorgum

Dairy

Lactose-Free Milk and Lactose-Free Plain Yogurt (Dairy may bother digestive system for other reasons, and you may want to eliminate it initially. If you do add it to your low FODMAP diet, buy the "Lactose-Free" variety.
Rice Milk
Oat Milk
Hard Cheeses  

Condiments

Olive Oil
100% Maple Syrup
Cane Sugar
Spices (Garlic can be used for flavor but must be removed before consumption)