Low FODMAP Diet

Low FODMAP Diet

 

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. They are all types of carbohydrates that can cause digestion discomfort.

You may benefit from eating a low FODMAP diet if you have:

  • Irritable bowel syndrome (IBS) 
  • Gas, abdominal bloating or cramping, or diarrhea after eating carbohydrates

Your doctor may recommend this diet for 2 to 6 weeks. You will be told when to slowly add foods back into your diet to learn which foods can be eaten or need to be avoided completely. Many people feel better the first week they stop eating these foods.

FODMAP containing carbohydrates

  • Lactose:  It is found in cow, sheep and goat’s milk. Limit foods high in lactose, such as yogurt, ice cream, milk and ricotta cheese.
  • Fructose:  It is found in fruit, fruit juice, honey, high-fructose corn syrup (HFCS) and agave syrup. On a low FODMAP diet, if you want to eat a food containing fructose, you will need to eat it in combination with foods containing glucose. When your body gets foods with equal parts fructose and glucose it is easier to digest. Foods with more fructose than glucose, however, will likely cause signs of discomfort to return.
  • Polyols:  It is found naturally in some fruits and vegetables, and may be added to sugar-free gums, mints and some medicines. Also called sugar alcohols, look for these names on products: sorbitol, xylitol, maltitol, mannitol, isomalt, erythritol, lactitol and hydrogenated starch hydrolysates.
  • Fructans:  Wheat, rye and barley are common foods with fructans.
  • Galactans:  Beans and lentils are common foods with galactans.

Low FODMAP diet

Choose foods for the next 2 to 6 weeks under the “foods to include” section in the chart. Read "How to make low FODMAP meals" later in this handout for help planning meals. You will be told when to add new foods back into your diet.

Type of FoodFoods to Include: Low FODMAPsFoods to Avoid: High FODMAPs
Milk
  • Milk:  almond, coconut (canned), hemp, lactose-free, rice
  • Yogurts made with milks listed above or lactose-free kefir
  • Ice cream made with milks listed above or lactose-free kefir
  • Milk:  cow, evaporated, goat, sheep, soy
  • Yogurts made with evaporated milk or sweetened condensed milk
  • Ice cream, custard
  • Other products, such as cream soups, made with evaporated milk or sweetened condensed milk
Cheese
  • Brie, Camembert, cheddar, Colby, feta, goat, Havarti, mozzarella, Parmesan, pecorino, Swiss
  • 2 tablespoons or less of cottage cheese, cream cheese, ricotta cheese or lactose-free varieties
  • Ricotta cheese, cottage cheese - if more than 2 tablespoons
Dairy-based condiments and desserts
  • Butter
  • Cream cheese
  • Half and half
  • Lactose-free sour cream
  • Sorbet only from low FODMAP fruits
  • Whipped cream
  • Sour cream
  • Frozen yogurt, ice cream or sherbet from high FODMAP fruits
Grains
  • Corn, millet, oat bran, oats, polenta, quinoa, rice, rice bran, sourdough bread 
  • Gluten-free bread, cereal, crackers and pasta
  • Barley, rye, spelt, wheat

Fruit

Limit to 1 low FODMAP fruit or ½ cup serving per meal

  • Banana (small, firm), blueberries, cantaloupe, clementine, coconut, dragon fruit, grapes, honeydew, kiwi, lemon, lime, oranges, papaya, passion fruit, pineapple, plantain, raspberries, rhubarb, starfruit, strawberries, tangelo
  • Dried fruits (limit per meal): banana chips (¼ cup), coconut (¼ cup), cranberries (1 tablespoon), raisins (1 tablespoon)
  • Ripe banana, apples, pears, cherries, blackberries, watermelon, apricots, plums, peaches (white, yellow), nectarines, prunes, mango, boysenberry, fresh figs, pears, tamarillo, currants, grapefruit, persimmon
  • Concentrated fruit juices
  • Dried fruits: dates, figs, currants
Vegetables
  • Arugula, bamboo shoots, bean sprouts, bell peppers (all colors), bok choy, broccoli, butternut squash (limit to ¼ cup per day), cabbage, capers, carrots, celery (limit to ¼ cup per day), chili pepper, chives, collard greens, cucumber, eggplant, endive, fennel, green beans, kale, leek (green part only), lettuce, parsnip, pickled beets, potatoes, pumpkin (canned, limit to ¼ cup per day), radish, rutabaga, scallions (greens only), seaweed, spinach, summer squash, sweet potato (limit to ½ cup per day), Swiss chard, tomatoes (canned, cherry, plum, beefsteak), turnips, water chestnuts, zucchini
  • Artichokes, asparagus, Brussels sprouts, cauliflower, garlic, onions (all varieties), Jerusalem artichokes, leeks (white part), mushrooms, peas, scallions (white part), shallot, snow peas, sugar snap peas, sun-dried tomatoes, tomato paste
Protein-rich foods
  • Eggs
  • Fish, tuna, shellfish
  • Meat (beef, pork, lamb)
  • Poultry (chicken, turkey)
  • Legumes:  chickpeas (canned, drained, rinsed, limit to ¼ cup per day), edamame (limit to 1 cup per day), lentils (canned, drained, rinsed, limit to ½ cup per day), tempeh (plain), tofu (firm)
  • Dried chickpeas
  • Hummus
  • Beans: baked beans, black beans, borlotti (cranberry) beans, fava beans, kidney beans, mature soybeans (most soy milks, soy flours), navy beans, split peas

Fat-rich foods

Nuts: limit to 10 per meal

Nut butters: limit to 1 tablespoon per day

Seeds: limit to 1 tablespoon per meal

  • Nuts: almonds, Brazil nuts, chestnuts, macadamia, peanuts, pecans, pine nuts, walnuts
  • Almond butter, peanut butter
  • Seeds: chia, flax, poppy, pumpkin, sesame, sunflower
  • Oils: canola, coconut, garlic-infused, olive, peanut, sesame, vegetable
  • Butter and dairy blend (70% butter, 30% oil)
  • Avocado (limit to ⅛ or 2 slices per meal)
  • Olives
  • Mayonnaise
  • Cashews 
  • Pistachios  
Beverages
  • Coffee, cranberry juice (100% no HFCS), espresso, sparkling water, tea (black, green, peppermint, white), water
  • Beverages with high-fructose corn syrup (most sodas)
  • Chamomile, fennel, oolong herbal teas

Alcohol

Limit to 1 drink per day

  • Beer, gin, vodka, whiskey, wine
  • Rum 
Sweeteners
  • Pure maple syrup
  • Rice malt syrup
  • Stevia
  • Sugar (brown, granulated, palm, raw)
  • Agave, high fructose corn syrup, honey
  • Sugar alcohols: isomalt, maltitol, mannitol, sorbitol, xylitol
Herbs
  • All spice, basil, cardamom, chili, Chinese Five Spice, cilantro, cinnamon, cloves, coriander, cumin, curry powder, ginger, lemongrass, mint, mustard seeds, nutmeg, paprika, parsley, pepper, rosemary, saffron, sage, salt, star anise, tarragon, thyme, turmeric
  • Garlic powder
  • Onion powder
Condiments
  • Fish sauce, ketchup (FODY brand or homemade ketchup only), marmalade jam, miso paste, mustard, oyster sauce, rice wine vinegar, tamari gluten-free soy sauce, wasabi
  • Any condiment made with high FODMAP ingredients, such as garlic, high fructose corn syrup, onion and wheat (gluten)
Other
  • Cocoa powder, dark chocolate, vanilla
  • Carob
  • Chicory root extract
  • Inulin

 

How to make low FODMAP meals

Choose an item from each food group to make a healthy, low FODMAP meal. Use the Plate Method described below to guide your food portions.

Milk and Dairy Products
  • Milk:  almond milk, coconut milk (canned), hemp milk, lactose-free milk, rice milk
  • Yogurts made from:  almond milk, coconut milk, hemp milk, lactose-free kefir, lactose-free milk, rice milk
  • Cheese:  brie, Camembert cheese, cheddar cheese, Colby cheese, feta cheese, goat cheese, Havarti cheese, mozzarella cheese, Parmesan cheese, pecorino cheese, Swiss cheese
Grains
  • Corn, millet, oat bran, oats, polenta, quinoa, rice, rice bran, sourdough bread 
  • Gluten-free bread, cereal, crackers and pasta
Fruit
(Limit to ½ cup per meal)
  • Banana (small, firm), blueberries, cantaloupe, clementine, coconut, dragon fruit, grapes, honeydew, kiwi, lemon, lime, oranges, papaya, passion fruit, pineapple, plantain, raspberries, rhubarb, starfruit, strawberries, tangelo
  • Dried fruits (limit per meal):  banana chips (¼ cup), coconut (¼ cup), cranberries (1 tablespoon), raisins (1 tablespoon)
Vegetables
  • Arugula, bamboo shoots, bean sprouts, bell peppers (all colors), bok choy, broccoli, butternut squash (limit to ¼ cup per day), cabbage, capers, carrots, celery (limit to ¼ cup per day), chili pepper, chives, collard greens, cucumber, eggplant, endive, fennel, green beans, kale, leek (green part only), lettuce, parsnip, pickled beets, potatoes, pumpkin (canned, limit to ¼ cup per day), radish, rutabaga, scallions (greens only), seaweed, spinach, summer squash, sweet potato (limit to ½ cup per day), Swiss chard, tomatoes (canned, cherry, plum, beefsteak), turnips, water chestnuts, zucchini
Protein-rich foods
  • Eggs, fish, meat (beef, pork, lamb), poultry (chicken, turkey), shellfish, tuna
  • Legumes:  chickpeas (canned, drained, rinsed, limit to ¼ cup per day), edamame (limit to 1 cup per day), lentils (canned, drained, rinsed, limit to ½ cup per day), tempeh (plain), tofu (firm)
Healthy fat-rich foods
  • Nuts (limit to 10 per meal):  almonds, Brazil nuts, chestnuts, macadamia, peanuts, pecans, pine nuts, walnuts
  • Almond and peanut butter (limit to 1 tablespoon per day)
  • Seeds (limit to 1 tablespoon per meal):  chia seeds, flax seeds, poppy seeds, pumpkin seeds, sesame seeds, sunflower seeds
  • Oils:  canola, coconut, garlic-infused, olive, peanut, sesame, vegetable
  • Avocado (limit to ⅛ or 2 slices per meal)
  • Olives 
Beverages
  • Coffee, cranberry juice (100% juice and no high fructose corn syrup), espresso, sparkling water, tea (black, green, peppermint, white), water

 

Use the Plate Method

Use the low FODMAP food group lists above to build a low FODMAP meal with the Plate Method.

  1. Use a 9-inch plate
  • Fill half (½) of the plate with vegetables, like broccoli.
  • Fill a quarter (¼) of the plate with grains, like brown rice.
  • Fill a quarter (¼) of the plate with protein-rich foods, like salmon.
  1. Add a milk or dairy product, like yogurt (made from lactose-free milk or plant-based milks).
  2. Add a ½ cup serving of fruit, like grapes.
  3. Add a beverage, like water.
  4. Add a healthy fat-rich food, like olive oil.
  5. Add herbs and condiments, as desired.

Talk to a dietitian if you need help with more meal ideas. 

Low FODMAP Plate Method

 

Dining out on the low FODMAP diet

When dining out, try these tips to stick with the diet:

  • Bring a low FODMAP roll, wrap or bread to the restaurant and order a plain burger, grilled fish, chicken or beef.
  • Fill a thermos with lactose-free milk, rice milk or almond milk to add to your cereal, oats or coffee.
  • Order a salad and dress it with vinegar or lemon wedges and olive oil.
  • Choose brown rice or gluten-free pasta with butter and Parmesan cheese or a baked potato for a side dish.

FODMAP food challenge

After you’ve completed a 2 to 6 week low FODMAP diet, it’s time to reintroduce foods. This is to learn which foods your body tolerates and which trigger your symptoms. You may want to meet with a dietitian to guide you through this process. Use a symptom tracking journal, like the example given on the next page, to check your symptoms.

Tips as you add new foods

  • Test one high FODMAP food at a time. Keep avoiding the other high FODMAP foods.
  • Test 3 days in a row. 
  • Use the same new food each of the 3 days, but increase amounts by half each day. For example, ½ cup to 1 cup to 1 ½ cups. Eat a “normal” amount of the new food - don’t over do it!
  • Track your symptoms using a journal like the "symptom tracking journal" below every day during the food challenge week - not just challenge days. 
Challenge weekCarbohydrateWhat to eat on challenge days (day one amount)
1Lactose½ cup of milk or ¾ cup plain yogurt with no high fructose corn syrup or other high FODMAPS
2Fructose½ mango or 1 to 2 teaspoons of honey
3Polyols (sorbitol)2 dried apricots or 1 nectarine
4Polyols (mannitol)½ cup mushrooms or 1/3 cup cauliflower
5Fructans (wheat)1 to 2 slices white sourdough bread, 2 slices of whole wheat bread or 1 cup cooked pasta
6Fructans (onion)1 tablespoon diced onion
7Fructans (garlic)1 clove of garlic
8Galactans½ cup kidney beans, lima beans or soybeans

Symptom tracking journal 

Challenge weekDateFoodAmountSymptoms
     
     
     
     

 

For more information

To learn more about FODMAP diets or irritable bowel syndrome (IBS), talk to a dietitian and visit these resources: 

© 2013 – October 26, 2021, The Ohio State University Wexner Medical Center.

This handout is for informational purposes only. Talk with your doctor or healthcare team if you have any questions about your care. For more health information, call the Library for Health Information at 614-293-3707 or email: health-info@osu.edu.