The Low FODMAP Diet

(FODMAP = Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols)

What are FODMAPs? FODMAP foods. You will need to read food
FODMAPs are a type of carbohydrate found in labels to avoid high FODMAP ingredients.
many foods. There are 4 groups of FODMAPs: • If your symptoms improve, try adding back
• Fructose (Ex: fruit, honey, high fructose high FODMAP foods for 2 days at a time.
corn syrup) Allow for a couple of days in between so
• Lactose (Ex: milk, certain cheeses, you don’t confuse reactions.
evaporated milk) • Keep a food log. A log can help you
• Oligosaccharides (Ex: wheat, onion, garlic, monitor intake and symptoms.
broccoli, legumes, soy milk)
• Polyols (Ex: sorbitol, mannitol, xylitol, and Tips for a low FODMAP diet:
foods like mushrooms and pitted fruits) • Try to vary foods in your diet as much as
you can to ensure a high quality diet.
Why should I try a low FODMAP diet? • FODMAPs are dose dependent. This means
Many people are sensitive to FODMAPs. Those that if you are intolerant to a certain group,
people may not digest FODMAPs well or absorb eating more will likely worsen symptoms.
them well in the small intestine. Instead, they serve You will most likely be able to handle a
as food for bacteria in the colon. This leads to small amount.
abdominal cramping, bloating, excess gas, and/or • Wheat is a FODMAP. Eat gluten free grains
abnormal stools (constipation and diarrhea). when you are getting rid of high FODMAPs
Patients with irritable bowel syndrome (IBS) often since they do not have wheat. Gluten is not
follow a low FODMAP diet to help improve a FODMAP, but it is usually conjoined with
symptoms. The diet may also be helpful for other wheat.
digestive disorders. • Limit serving sizes of low FODMAP fruits
if you have symptoms after eating these
How do I follow a low FODMAP diet? foods. These symptoms could be related to
• The best approach is to get help from a eating large amounts of low FODMAPs or
dietitian. He/she can guide you through fiber all at once.
food choices and ingredients, ensure good • Though it is not common, it is possible, to
overall diet quality, and figure out specific be sensitive to all 4 FODMAP groups.
food triggers.
• The first step is to avoid high FODMAP
foods for at least 2 weeks. Eat low
 Low-FODMAP Diet Food Choices
Fruit Vegetables Grains Dairy Other
Banana, blueberry, Alfalfa, bamboo Cereals Milk Meat, Eggs and
cantaloupe, shoots, bok choy, Gluten-free bread Lactose-free milk Seafood
clementine, carrot, chives, or cereal products rice or coconut milk
cranberry, grapes, cucumber, eggplant, Lactose-free ice
grapefruit, green beans, lettuce, Rice cream
honeydew, kiwi, leeks, parsnip, White, Brown,
lemon, lime, potato, red/orange Wild Butter
orange, pineapple, bell peppers, pickle, Sweeteners
papaya, raspberry, radish, scallions, Yogurt Sugar*, Splenda,
rhubarb, seaweed, spinach, Lactose-free Aspartame, 100%
strawberry, tangelo yellow squash, maple syrup*
tomato, zucchini
Fats
Herbs Oil, nuts/seeds* (no
Basil, coriander, pistachios or
Oats* cashews), mayo
marjoram, mint,
Corn chips and
oregano, parsley,
Corn tortilla Drinks
rosemary, thyme
Water, coffee
Other Cheese Black*/green tea,
Amaranth, millet, Cheddar, Swiss, (avoid chamomile,
quinoa, tapioca, Parmesan, Feta fennel, and oolong)
Note: Keep fruit
cornmeal/polenta Lactose-free cottage
servings to ½ cup
cheese *Small amounts
per meal
allowed

Avoid or Reduce these Foods Containing FODMAPs

Fructose Lactose Oligos Polyols
Fruit Milk Vegetables Fruit
Apple, mango, pear, Milk from Beet, broccoli, brussels Apricot, avocado,
watermelon, juice, dried cows/goats/sheep, sprouts, cabbage, fennel, blackberry, cherry,
fruit custard, ice cream, garlic, onion, chicory root nectarine, peach, plum,
yogurt, egg nog prune, fig

Cheese Vegetables
Soft unripened cheese Cauliflower, corn,
(ex: cottage, cream, mushroom, sweet potato
Other
mascarpone, ricotta), Barley, beans, chickpeas,
Other Sweeteners
American, Gouda couscous, inulin, lentils,
Asparagus, honey, high Ending in “ol”
fructose corn syrup, pistachios, rye, soy milk, (i.e. xylitol, sorbitol)
*small amount sour wheat (pasta, bread),
Molasses and isomalt
cream is okay veggie burgers
Low FODMAP Meal and Snack Ideas

Breakfast:
• Rice or corn cereal, lactose free milk, blueberries
• Scrambled eggs, bacon, and gluten free toast with peanut butter
• Omelette with cheddar cheese, turkey, tomatoes, and spinach
Lunch:
• Ham and swiss on gluten free bread, grapes, plain potato chips
• Corn tortilla with chicken and melted cheddar cheese, sour cream, side of baby carrots
• Salad with cucumber, tomato, red bell pepper, feta cheese, olives, olive oil and vinegar
Dinner:
• Fish fillet, potatoes, green beans
• Gluten-free pasta with chicken, tomatoes, spinach, and pesto sauce
• Beef stir fry with carrot, water chestnuts, scallions, red bell pepper, atop rice
Snacks:
• String cheese, cheddar cheese, lactose-free yogurt, lactose-free ice cream
• Gluten-free pretzels, plain potato chips, popcorn, or rice cakes
• Small amount nuts with low FODMAP fruit
Seasonings:
• Salt, pepper, paprika, cumin, ginger, most mustard (avoid onion)
• Lemon, lime, vinegar, fish sauce, soy sauce
• Scallions, basil, cilantro, chives, dill, parsley, rosemary

Teach Back:

What is the most important thing you learned from this handout?

What changes will you make in your diet/lifestyle, based on what you learned today?

If you are a UW Health patient and have more questions please contact UW Health at one of the phone numbers
listed below. You can also visit our website at www.uwhealth.org/nutrition.

Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s Hospital (AFCH) can
be reached at: (608) 890-5500

Nutrition clinics for UW Medical Foundation (UWMF) can be reached at: (608) 287-2770

The Spanish version of this Health Facts for You is #277s

Your health care team may have given you this information as part of your care. If so, please use it and call if you have any questions. If
this information was not given to you as part of your care, please check with your doctor. This is not medical advice. This is not to be
used for diagnosis or treatment of any medical condition. Because each person’s health needs are different, you should talk with your
doctor or others on your health care team when using this information. If you have an emergency, please call 911. Copyright © 10/2016
University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Clinical Nutrition Services Department and
the Department of Nursing. HF#277