Many healthcare providers now routinely recommend the low-FODMAPdiet for people with irritable bowel syndrome (IBS). This diet is the first food-based treatment shown to reduce IBS symptoms of gas, bloating, diarrhea and constipation in up to 86% of those who try it.Up to 70% of people with IBS identify specific foods (milk products, caffeine, peas and beans) that lead to symptoms, but multiple studies demonstrate symptom relief with alow-FODMAP diet.The diet is a bit tricky and will require a commitment on your part to ensure that you are choosing foods consistent with the diet. Therefore you will not want to take on the diet during a time when you will be extra busy or have limited time in your schedule for food prep and packing.1Find a Trained Professionaljo unruh/E+/Getty ImagesAll of the research to date on the diet indicates that the best results are achieved when you get support from a dietitian who is well-versed in the diet.Their expertise is important because:You need to make sure that you are eating a wide variety of foods to get your daily nutritional requirements.It will be helpful to have support as you learn to integrate the diet into your life.They can help you best determine which of theFODMAP types(and in what amounts) are problematic for you.2Start a Food DiaryHero Images/Getty ImagesAs you work through the various diet phases, you will want tokeep a food diary. This will help you get a better sense of the relationship between the foods you eat and the symptoms you experience. This step will be beneficial as you work through the various phases of the diet.A food diary doesn’t have to be anything fancy. You just want to keep track of everything you have eaten, what symptoms you are experiencing, and any other factors that might be affecting how you feel, such as stress, your menstrual cycle, etc.3Gather Your ResourcesThomas Northcut/Photodisc/Getty ImagesIt can be very challenging to remember which foods are low in FODMAPs and which foods are high in FODMAPs and just as challenging to find the right foods to eat. Luckily, the success of the diet has spurred the development of available resources.Thelow-FODMAP smartphone appfrom the researchers at Monash University is a must-have. It can also be helpful to purchase some low-FODMAP cookbooks and frequently visit sites that havelow-FODMAP recipes. The more food options you have, the more likely you will be to figure out the most liberal diet you can be on.Foods to Eat on a Low-FODMAP Diet4Start the Elimination PhaseMorsa Images/DigitalVision/Getty ImagesTo start the diet, you will need to totally eliminate known high FODMAPs foods for a period of two to six weeks.This includes foods from the following FODMAP sub-groups:Fructans: Found in some fruits, grains, nuts, and vegetables (common triggers include onion, garlic, and foods with gluten)Fructose: Found in some fruitsGOS: Found in beans, chickpeas, and lentilsLactose: Found in some dairy productsPolyols: Found in some fruits, vegetables, and artificial sweetenersWhat is left to eat? Plenty of delicious, nutritious things. You can eat anything you want as long as it is low in FODMAPs.5Slowly Reintroduce FODMAPsAstronaut Images/Caiaimage/Getty ImagesAfter you have hopefully experienced a significant decrease in symptoms, it is time to slowly reintroduce some foods back into your diet. For this reintroduction phase, it is recommended that you pick one FODMAP food at a time, to observe the effects.Your dietary professional can help you to figure out what foods to add. Plan to test each food for three days before adding the next. Start with small amounts of food to avoid causing severe symptoms.If you experience no symptoms in response to your challenge foods, you can slowly start to increase the quantity you are eating. If you experience symptoms, you can try to test other foods from within the same FODMAP sub-group. If you continue to have a reaction, you should go back to the elimination diet for one week before moving on.After you have tested all sub-groups and have been relatively symptom-free for some time, re-test small amounts of the sub-group that you were initially reactive to.Once you have a good sense of which FODMAP foods you are most reactive to, you can organize your diet to eat predominantly low-FODMAP, with minimal consumption of high-FODMAP foods. The goal is to keep your exposure to FODMAPs in a range that does not cause you to experience symptoms.6Keep Testing Your Range of FoodsGary Burchell/Taxi/Getty ImagesThe low-FODMAP diet is not designed to be a “forever” diet. Many foods that are high in FODMAPs are also foods that can be very good for your health.There are some concerns that FODMAP restriction can negatively impact yourgut flora. The best thing for both your overall and your digestive health is to eat as wide a variety of healthy foods as you can, focusing on fiber and resistant starches (e.g., bananas, oats, rice) known to support healthy digestion.There is some evidence that once you have followed the low-FODMAP diet you will improve your ability to tolerate previously troublesome foods. Therefore, you will want to be sure to keep re-introducing new foods into your diet at regular intervals to see if your sensitivities have changed.One helpful way is to set a reminder in your day planner or on your smartphone to go through the reintroduction phase again every three months.11 Foods With Resistant Starch That Help With DigestionFrequently Asked QuestionsThe low FODMAP diet eliminates fermentable oligo-, di-, monosaccharides, and polyols—short-chain carbohydrates found in many fruits, vegetables, grains, dairy, legumes, and sweeteners.Foods you can eat on a low FODMAP diet include:Animal-based proteins such as beef, chicken, eggs, and fishButterCertain cheeses, including brie, camembert, mozzarella, and ParmesanDairy alternatives, such as almond milk, coconut milk, and hemp milkFirm or extra firm tofu (but not soybeans)Fruits including avocado, banana, blueberry, grapes, cantaloupe, kiwi, lemon, lime, orange, pineapple, raspberry, strawberry, and tangeloGluten-free grains like amaranth, brown rice, quinoa, and oatsLactose-free dairyLeafy green vegetablesNuts, including almonds, macadamias, pecans, pine nuts, and walnutsOther vegetables, such as bell peppers, carrots, cabbage, eggplant, endive, fennel, green beans, potatoes, squash, tomatoes, and zucchiniSweeteners, including sugar, brown sugar, maple syrup, and artificial sweeteners that do not ent in -ol.Yes, potatoes are a low FODMAP food and can be enjoyed on a low FODMAP diet.Yes, broccoli is a low FODMAP vegetable and can be eaten on a low FODMAP diet.Soybeans are high in the galacto-oligosaccharides (GOS) stachyose and raffinose and can irritate people who are sensitive to FODMAPS. While tofu is made from soybeans, FODMAPs are naturally removed during production along with excess water. Stick to firm and extra firm varieties. Softer tofu varieties may still contain fructans and should be avoided.
Many healthcare providers now routinely recommend the low-FODMAPdiet for people with irritable bowel syndrome (IBS). This diet is the first food-based treatment shown to reduce IBS symptoms of gas, bloating, diarrhea and constipation in up to 86% of those who try it.Up to 70% of people with IBS identify specific foods (milk products, caffeine, peas and beans) that lead to symptoms, but multiple studies demonstrate symptom relief with alow-FODMAP diet.The diet is a bit tricky and will require a commitment on your part to ensure that you are choosing foods consistent with the diet. Therefore you will not want to take on the diet during a time when you will be extra busy or have limited time in your schedule for food prep and packing.
Many healthcare providers now routinely recommend the low-FODMAPdiet for people with irritable bowel syndrome (IBS). This diet is the first food-based treatment shown to reduce IBS symptoms of gas, bloating, diarrhea and constipation in up to 86% of those who try it.
Up to 70% of people with IBS identify specific foods (milk products, caffeine, peas and beans) that lead to symptoms, but multiple studies demonstrate symptom relief with alow-FODMAP diet.
The diet is a bit tricky and will require a commitment on your part to ensure that you are choosing foods consistent with the diet. Therefore you will not want to take on the diet during a time when you will be extra busy or have limited time in your schedule for food prep and packing.
1Find a Trained Professionaljo unruh/E+/Getty ImagesAll of the research to date on the diet indicates that the best results are achieved when you get support from a dietitian who is well-versed in the diet.Their expertise is important because:You need to make sure that you are eating a wide variety of foods to get your daily nutritional requirements.It will be helpful to have support as you learn to integrate the diet into your life.They can help you best determine which of theFODMAP types(and in what amounts) are problematic for you.2Start a Food DiaryHero Images/Getty ImagesAs you work through the various diet phases, you will want tokeep a food diary. This will help you get a better sense of the relationship between the foods you eat and the symptoms you experience. This step will be beneficial as you work through the various phases of the diet.A food diary doesn’t have to be anything fancy. You just want to keep track of everything you have eaten, what symptoms you are experiencing, and any other factors that might be affecting how you feel, such as stress, your menstrual cycle, etc.3Gather Your ResourcesThomas Northcut/Photodisc/Getty ImagesIt can be very challenging to remember which foods are low in FODMAPs and which foods are high in FODMAPs and just as challenging to find the right foods to eat. Luckily, the success of the diet has spurred the development of available resources.Thelow-FODMAP smartphone appfrom the researchers at Monash University is a must-have. It can also be helpful to purchase some low-FODMAP cookbooks and frequently visit sites that havelow-FODMAP recipes. The more food options you have, the more likely you will be to figure out the most liberal diet you can be on.Foods to Eat on a Low-FODMAP Diet4Start the Elimination PhaseMorsa Images/DigitalVision/Getty ImagesTo start the diet, you will need to totally eliminate known high FODMAPs foods for a period of two to six weeks.This includes foods from the following FODMAP sub-groups:Fructans: Found in some fruits, grains, nuts, and vegetables (common triggers include onion, garlic, and foods with gluten)Fructose: Found in some fruitsGOS: Found in beans, chickpeas, and lentilsLactose: Found in some dairy productsPolyols: Found in some fruits, vegetables, and artificial sweetenersWhat is left to eat? Plenty of delicious, nutritious things. You can eat anything you want as long as it is low in FODMAPs.5Slowly Reintroduce FODMAPsAstronaut Images/Caiaimage/Getty ImagesAfter you have hopefully experienced a significant decrease in symptoms, it is time to slowly reintroduce some foods back into your diet. For this reintroduction phase, it is recommended that you pick one FODMAP food at a time, to observe the effects.Your dietary professional can help you to figure out what foods to add. Plan to test each food for three days before adding the next. Start with small amounts of food to avoid causing severe symptoms.If you experience no symptoms in response to your challenge foods, you can slowly start to increase the quantity you are eating. If you experience symptoms, you can try to test other foods from within the same FODMAP sub-group. If you continue to have a reaction, you should go back to the elimination diet for one week before moving on.After you have tested all sub-groups and have been relatively symptom-free for some time, re-test small amounts of the sub-group that you were initially reactive to.Once you have a good sense of which FODMAP foods you are most reactive to, you can organize your diet to eat predominantly low-FODMAP, with minimal consumption of high-FODMAP foods. The goal is to keep your exposure to FODMAPs in a range that does not cause you to experience symptoms.6Keep Testing Your Range of FoodsGary Burchell/Taxi/Getty ImagesThe low-FODMAP diet is not designed to be a “forever” diet. Many foods that are high in FODMAPs are also foods that can be very good for your health.There are some concerns that FODMAP restriction can negatively impact yourgut flora. The best thing for both your overall and your digestive health is to eat as wide a variety of healthy foods as you can, focusing on fiber and resistant starches (e.g., bananas, oats, rice) known to support healthy digestion.There is some evidence that once you have followed the low-FODMAP diet you will improve your ability to tolerate previously troublesome foods. Therefore, you will want to be sure to keep re-introducing new foods into your diet at regular intervals to see if your sensitivities have changed.One helpful way is to set a reminder in your day planner or on your smartphone to go through the reintroduction phase again every three months.11 Foods With Resistant Starch That Help With Digestion
1Find a Trained Professionaljo unruh/E+/Getty ImagesAll of the research to date on the diet indicates that the best results are achieved when you get support from a dietitian who is well-versed in the diet.Their expertise is important because:You need to make sure that you are eating a wide variety of foods to get your daily nutritional requirements.It will be helpful to have support as you learn to integrate the diet into your life.They can help you best determine which of theFODMAP types(and in what amounts) are problematic for you.
1
Find a Trained Professionaljo unruh/E+/Getty ImagesAll of the research to date on the diet indicates that the best results are achieved when you get support from a dietitian who is well-versed in the diet.Their expertise is important because:You need to make sure that you are eating a wide variety of foods to get your daily nutritional requirements.It will be helpful to have support as you learn to integrate the diet into your life.They can help you best determine which of theFODMAP types(and in what amounts) are problematic for you.
Find a Trained Professional
jo unruh/E+/Getty Images
All of the research to date on the diet indicates that the best results are achieved when you get support from a dietitian who is well-versed in the diet.Their expertise is important because:
2Start a Food DiaryHero Images/Getty ImagesAs you work through the various diet phases, you will want tokeep a food diary. This will help you get a better sense of the relationship between the foods you eat and the symptoms you experience. This step will be beneficial as you work through the various phases of the diet.A food diary doesn’t have to be anything fancy. You just want to keep track of everything you have eaten, what symptoms you are experiencing, and any other factors that might be affecting how you feel, such as stress, your menstrual cycle, etc.
2
Start a Food DiaryHero Images/Getty ImagesAs you work through the various diet phases, you will want tokeep a food diary. This will help you get a better sense of the relationship between the foods you eat and the symptoms you experience. This step will be beneficial as you work through the various phases of the diet.A food diary doesn’t have to be anything fancy. You just want to keep track of everything you have eaten, what symptoms you are experiencing, and any other factors that might be affecting how you feel, such as stress, your menstrual cycle, etc.
Start a Food Diary
Hero Images/Getty Images
As you work through the various diet phases, you will want tokeep a food diary. This will help you get a better sense of the relationship between the foods you eat and the symptoms you experience. This step will be beneficial as you work through the various phases of the diet.
A food diary doesn’t have to be anything fancy. You just want to keep track of everything you have eaten, what symptoms you are experiencing, and any other factors that might be affecting how you feel, such as stress, your menstrual cycle, etc.
3Gather Your ResourcesThomas Northcut/Photodisc/Getty ImagesIt can be very challenging to remember which foods are low in FODMAPs and which foods are high in FODMAPs and just as challenging to find the right foods to eat. Luckily, the success of the diet has spurred the development of available resources.Thelow-FODMAP smartphone appfrom the researchers at Monash University is a must-have. It can also be helpful to purchase some low-FODMAP cookbooks and frequently visit sites that havelow-FODMAP recipes. The more food options you have, the more likely you will be to figure out the most liberal diet you can be on.Foods to Eat on a Low-FODMAP Diet
3
Gather Your ResourcesThomas Northcut/Photodisc/Getty ImagesIt can be very challenging to remember which foods are low in FODMAPs and which foods are high in FODMAPs and just as challenging to find the right foods to eat. Luckily, the success of the diet has spurred the development of available resources.Thelow-FODMAP smartphone appfrom the researchers at Monash University is a must-have. It can also be helpful to purchase some low-FODMAP cookbooks and frequently visit sites that havelow-FODMAP recipes. The more food options you have, the more likely you will be to figure out the most liberal diet you can be on.Foods to Eat on a Low-FODMAP Diet
Gather Your Resources
Thomas Northcut/Photodisc/Getty Images
It can be very challenging to remember which foods are low in FODMAPs and which foods are high in FODMAPs and just as challenging to find the right foods to eat. Luckily, the success of the diet has spurred the development of available resources.
Thelow-FODMAP smartphone appfrom the researchers at Monash University is a must-have. It can also be helpful to purchase some low-FODMAP cookbooks and frequently visit sites that havelow-FODMAP recipes. The more food options you have, the more likely you will be to figure out the most liberal diet you can be on.
Foods to Eat on a Low-FODMAP Diet
4Start the Elimination PhaseMorsa Images/DigitalVision/Getty ImagesTo start the diet, you will need to totally eliminate known high FODMAPs foods for a period of two to six weeks.This includes foods from the following FODMAP sub-groups:Fructans: Found in some fruits, grains, nuts, and vegetables (common triggers include onion, garlic, and foods with gluten)Fructose: Found in some fruitsGOS: Found in beans, chickpeas, and lentilsLactose: Found in some dairy productsPolyols: Found in some fruits, vegetables, and artificial sweetenersWhat is left to eat? Plenty of delicious, nutritious things. You can eat anything you want as long as it is low in FODMAPs.
4
Start the Elimination PhaseMorsa Images/DigitalVision/Getty ImagesTo start the diet, you will need to totally eliminate known high FODMAPs foods for a period of two to six weeks.This includes foods from the following FODMAP sub-groups:Fructans: Found in some fruits, grains, nuts, and vegetables (common triggers include onion, garlic, and foods with gluten)Fructose: Found in some fruitsGOS: Found in beans, chickpeas, and lentilsLactose: Found in some dairy productsPolyols: Found in some fruits, vegetables, and artificial sweetenersWhat is left to eat? Plenty of delicious, nutritious things. You can eat anything you want as long as it is low in FODMAPs.
Start the Elimination Phase
Morsa Images/DigitalVision/Getty Images
To start the diet, you will need to totally eliminate known high FODMAPs foods for a period of two to six weeks.This includes foods from the following FODMAP sub-groups:
What is left to eat? Plenty of delicious, nutritious things. You can eat anything you want as long as it is low in FODMAPs.
5Slowly Reintroduce FODMAPsAstronaut Images/Caiaimage/Getty ImagesAfter you have hopefully experienced a significant decrease in symptoms, it is time to slowly reintroduce some foods back into your diet. For this reintroduction phase, it is recommended that you pick one FODMAP food at a time, to observe the effects.Your dietary professional can help you to figure out what foods to add. Plan to test each food for three days before adding the next. Start with small amounts of food to avoid causing severe symptoms.If you experience no symptoms in response to your challenge foods, you can slowly start to increase the quantity you are eating. If you experience symptoms, you can try to test other foods from within the same FODMAP sub-group. If you continue to have a reaction, you should go back to the elimination diet for one week before moving on.After you have tested all sub-groups and have been relatively symptom-free for some time, re-test small amounts of the sub-group that you were initially reactive to.Once you have a good sense of which FODMAP foods you are most reactive to, you can organize your diet to eat predominantly low-FODMAP, with minimal consumption of high-FODMAP foods. The goal is to keep your exposure to FODMAPs in a range that does not cause you to experience symptoms.
5
Slowly Reintroduce FODMAPsAstronaut Images/Caiaimage/Getty ImagesAfter you have hopefully experienced a significant decrease in symptoms, it is time to slowly reintroduce some foods back into your diet. For this reintroduction phase, it is recommended that you pick one FODMAP food at a time, to observe the effects.Your dietary professional can help you to figure out what foods to add. Plan to test each food for three days before adding the next. Start with small amounts of food to avoid causing severe symptoms.If you experience no symptoms in response to your challenge foods, you can slowly start to increase the quantity you are eating. If you experience symptoms, you can try to test other foods from within the same FODMAP sub-group. If you continue to have a reaction, you should go back to the elimination diet for one week before moving on.After you have tested all sub-groups and have been relatively symptom-free for some time, re-test small amounts of the sub-group that you were initially reactive to.Once you have a good sense of which FODMAP foods you are most reactive to, you can organize your diet to eat predominantly low-FODMAP, with minimal consumption of high-FODMAP foods. The goal is to keep your exposure to FODMAPs in a range that does not cause you to experience symptoms.
Slowly Reintroduce FODMAPs
Astronaut Images/Caiaimage/Getty Images
After you have hopefully experienced a significant decrease in symptoms, it is time to slowly reintroduce some foods back into your diet. For this reintroduction phase, it is recommended that you pick one FODMAP food at a time, to observe the effects.
Your dietary professional can help you to figure out what foods to add. Plan to test each food for three days before adding the next. Start with small amounts of food to avoid causing severe symptoms.
If you experience no symptoms in response to your challenge foods, you can slowly start to increase the quantity you are eating. If you experience symptoms, you can try to test other foods from within the same FODMAP sub-group. If you continue to have a reaction, you should go back to the elimination diet for one week before moving on.
After you have tested all sub-groups and have been relatively symptom-free for some time, re-test small amounts of the sub-group that you were initially reactive to.
Once you have a good sense of which FODMAP foods you are most reactive to, you can organize your diet to eat predominantly low-FODMAP, with minimal consumption of high-FODMAP foods. The goal is to keep your exposure to FODMAPs in a range that does not cause you to experience symptoms.
6Keep Testing Your Range of FoodsGary Burchell/Taxi/Getty ImagesThe low-FODMAP diet is not designed to be a “forever” diet. Many foods that are high in FODMAPs are also foods that can be very good for your health.There are some concerns that FODMAP restriction can negatively impact yourgut flora. The best thing for both your overall and your digestive health is to eat as wide a variety of healthy foods as you can, focusing on fiber and resistant starches (e.g., bananas, oats, rice) known to support healthy digestion.There is some evidence that once you have followed the low-FODMAP diet you will improve your ability to tolerate previously troublesome foods. Therefore, you will want to be sure to keep re-introducing new foods into your diet at regular intervals to see if your sensitivities have changed.One helpful way is to set a reminder in your day planner or on your smartphone to go through the reintroduction phase again every three months.11 Foods With Resistant Starch That Help With Digestion
6
Keep Testing Your Range of FoodsGary Burchell/Taxi/Getty ImagesThe low-FODMAP diet is not designed to be a “forever” diet. Many foods that are high in FODMAPs are also foods that can be very good for your health.There are some concerns that FODMAP restriction can negatively impact yourgut flora. The best thing for both your overall and your digestive health is to eat as wide a variety of healthy foods as you can, focusing on fiber and resistant starches (e.g., bananas, oats, rice) known to support healthy digestion.There is some evidence that once you have followed the low-FODMAP diet you will improve your ability to tolerate previously troublesome foods. Therefore, you will want to be sure to keep re-introducing new foods into your diet at regular intervals to see if your sensitivities have changed.One helpful way is to set a reminder in your day planner or on your smartphone to go through the reintroduction phase again every three months.11 Foods With Resistant Starch That Help With Digestion
Keep Testing Your Range of Foods
Gary Burchell/Taxi/Getty Images
The low-FODMAP diet is not designed to be a “forever” diet. Many foods that are high in FODMAPs are also foods that can be very good for your health.
There are some concerns that FODMAP restriction can negatively impact yourgut flora. The best thing for both your overall and your digestive health is to eat as wide a variety of healthy foods as you can, focusing on fiber and resistant starches (e.g., bananas, oats, rice) known to support healthy digestion.
There is some evidence that once you have followed the low-FODMAP diet you will improve your ability to tolerate previously troublesome foods. Therefore, you will want to be sure to keep re-introducing new foods into your diet at regular intervals to see if your sensitivities have changed.
One helpful way is to set a reminder in your day planner or on your smartphone to go through the reintroduction phase again every three months.
11 Foods With Resistant Starch That Help With Digestion
Frequently Asked QuestionsThe low FODMAP diet eliminates fermentable oligo-, di-, monosaccharides, and polyols—short-chain carbohydrates found in many fruits, vegetables, grains, dairy, legumes, and sweeteners.Foods you can eat on a low FODMAP diet include:Animal-based proteins such as beef, chicken, eggs, and fishButterCertain cheeses, including brie, camembert, mozzarella, and ParmesanDairy alternatives, such as almond milk, coconut milk, and hemp milkFirm or extra firm tofu (but not soybeans)Fruits including avocado, banana, blueberry, grapes, cantaloupe, kiwi, lemon, lime, orange, pineapple, raspberry, strawberry, and tangeloGluten-free grains like amaranth, brown rice, quinoa, and oatsLactose-free dairyLeafy green vegetablesNuts, including almonds, macadamias, pecans, pine nuts, and walnutsOther vegetables, such as bell peppers, carrots, cabbage, eggplant, endive, fennel, green beans, potatoes, squash, tomatoes, and zucchiniSweeteners, including sugar, brown sugar, maple syrup, and artificial sweeteners that do not ent in -ol.Yes, potatoes are a low FODMAP food and can be enjoyed on a low FODMAP diet.Yes, broccoli is a low FODMAP vegetable and can be eaten on a low FODMAP diet.Soybeans are high in the galacto-oligosaccharides (GOS) stachyose and raffinose and can irritate people who are sensitive to FODMAPS. While tofu is made from soybeans, FODMAPs are naturally removed during production along with excess water. Stick to firm and extra firm varieties. Softer tofu varieties may still contain fructans and should be avoided.
Frequently Asked Questions
The low FODMAP diet eliminates fermentable oligo-, di-, monosaccharides, and polyols—short-chain carbohydrates found in many fruits, vegetables, grains, dairy, legumes, and sweeteners.
Foods you can eat on a low FODMAP diet include:Animal-based proteins such as beef, chicken, eggs, and fishButterCertain cheeses, including brie, camembert, mozzarella, and ParmesanDairy alternatives, such as almond milk, coconut milk, and hemp milkFirm or extra firm tofu (but not soybeans)Fruits including avocado, banana, blueberry, grapes, cantaloupe, kiwi, lemon, lime, orange, pineapple, raspberry, strawberry, and tangeloGluten-free grains like amaranth, brown rice, quinoa, and oatsLactose-free dairyLeafy green vegetablesNuts, including almonds, macadamias, pecans, pine nuts, and walnutsOther vegetables, such as bell peppers, carrots, cabbage, eggplant, endive, fennel, green beans, potatoes, squash, tomatoes, and zucchiniSweeteners, including sugar, brown sugar, maple syrup, and artificial sweeteners that do not ent in -ol.
Foods you can eat on a low FODMAP diet include:
Yes, potatoes are a low FODMAP food and can be enjoyed on a low FODMAP diet.
Yes, broccoli is a low FODMAP vegetable and can be eaten on a low FODMAP diet.
Soybeans are high in the galacto-oligosaccharides (GOS) stachyose and raffinose and can irritate people who are sensitive to FODMAPS. While tofu is made from soybeans, FODMAPs are naturally removed during production along with excess water. Stick to firm and extra firm varieties. Softer tofu varieties may still contain fructans and should be avoided.
8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Johns Hopkins Medicine.FODMAP Diet: What You Need to Know.Wang J, Yang P, Zhang L, Hou X.A Low-FODMAP Diet Improves the Global Symptoms and Bowel Habits of Adult IBS Patients: A Systematic Review and Meta-Analysis.Front Nutr. 2021 Aug 19;8:683191. doi:10.3389/fnut.2021.683191.O’Keeffe M, Lomer MC.Who should deliver the low FODMAP diet and what educational methods are optimal: a review.Journal of Gastroenterology and Hepatology. 2017;32:23-26. doi:10.1111/jgh.13690Stanford Health Care.Low FODMAP Diet.Tuck C, Barrett J.Re-challenging FODMAPs: the low FODMAP diet phase two.Journal of Gastroenterology and Hepatology. 2017;32:11-15. doi:10.1111/jgh.13687DeMartino P, Cockburn DW.Resistant starch: impact on the gut microbiome and health.Curr Opin Biotechnol. 2020 Feb;61:66-71. doi:10.1016/j.copbio.2019.10.008.Hill P, Muir JG, Gibson PR.Controversies and recent developments of the low-FODMAP diet.Gastroenterology & hepatology. 2017;13(1):36-45.Tuck C, Ly E, Bogatyrev A, et al.Fermentable short chain carbohydrate (FODMAP) content of common plant-based foods and processed foods suitable for vegetarian- and vegan-based eating patterns.J Hum Nutr Diet. 2018;31(3):422-435. doi:10.1111/jhn.12546
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Johns Hopkins Medicine.FODMAP Diet: What You Need to Know.Wang J, Yang P, Zhang L, Hou X.A Low-FODMAP Diet Improves the Global Symptoms and Bowel Habits of Adult IBS Patients: A Systematic Review and Meta-Analysis.Front Nutr. 2021 Aug 19;8:683191. doi:10.3389/fnut.2021.683191.O’Keeffe M, Lomer MC.Who should deliver the low FODMAP diet and what educational methods are optimal: a review.Journal of Gastroenterology and Hepatology. 2017;32:23-26. doi:10.1111/jgh.13690Stanford Health Care.Low FODMAP Diet.Tuck C, Barrett J.Re-challenging FODMAPs: the low FODMAP diet phase two.Journal of Gastroenterology and Hepatology. 2017;32:11-15. doi:10.1111/jgh.13687DeMartino P, Cockburn DW.Resistant starch: impact on the gut microbiome and health.Curr Opin Biotechnol. 2020 Feb;61:66-71. doi:10.1016/j.copbio.2019.10.008.Hill P, Muir JG, Gibson PR.Controversies and recent developments of the low-FODMAP diet.Gastroenterology & hepatology. 2017;13(1):36-45.Tuck C, Ly E, Bogatyrev A, et al.Fermentable short chain carbohydrate (FODMAP) content of common plant-based foods and processed foods suitable for vegetarian- and vegan-based eating patterns.J Hum Nutr Diet. 2018;31(3):422-435. doi:10.1111/jhn.12546
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Johns Hopkins Medicine.FODMAP Diet: What You Need to Know.Wang J, Yang P, Zhang L, Hou X.A Low-FODMAP Diet Improves the Global Symptoms and Bowel Habits of Adult IBS Patients: A Systematic Review and Meta-Analysis.Front Nutr. 2021 Aug 19;8:683191. doi:10.3389/fnut.2021.683191.O’Keeffe M, Lomer MC.Who should deliver the low FODMAP diet and what educational methods are optimal: a review.Journal of Gastroenterology and Hepatology. 2017;32:23-26. doi:10.1111/jgh.13690Stanford Health Care.Low FODMAP Diet.Tuck C, Barrett J.Re-challenging FODMAPs: the low FODMAP diet phase two.Journal of Gastroenterology and Hepatology. 2017;32:11-15. doi:10.1111/jgh.13687DeMartino P, Cockburn DW.Resistant starch: impact on the gut microbiome and health.Curr Opin Biotechnol. 2020 Feb;61:66-71. doi:10.1016/j.copbio.2019.10.008.Hill P, Muir JG, Gibson PR.Controversies and recent developments of the low-FODMAP diet.Gastroenterology & hepatology. 2017;13(1):36-45.Tuck C, Ly E, Bogatyrev A, et al.Fermentable short chain carbohydrate (FODMAP) content of common plant-based foods and processed foods suitable for vegetarian- and vegan-based eating patterns.J Hum Nutr Diet. 2018;31(3):422-435. doi:10.1111/jhn.12546
Johns Hopkins Medicine.FODMAP Diet: What You Need to Know.
Wang J, Yang P, Zhang L, Hou X.A Low-FODMAP Diet Improves the Global Symptoms and Bowel Habits of Adult IBS Patients: A Systematic Review and Meta-Analysis.Front Nutr. 2021 Aug 19;8:683191. doi:10.3389/fnut.2021.683191.
O’Keeffe M, Lomer MC.Who should deliver the low FODMAP diet and what educational methods are optimal: a review.Journal of Gastroenterology and Hepatology. 2017;32:23-26. doi:10.1111/jgh.13690
Stanford Health Care.Low FODMAP Diet.
Tuck C, Barrett J.Re-challenging FODMAPs: the low FODMAP diet phase two.Journal of Gastroenterology and Hepatology. 2017;32:11-15. doi:10.1111/jgh.13687
DeMartino P, Cockburn DW.Resistant starch: impact on the gut microbiome and health.Curr Opin Biotechnol. 2020 Feb;61:66-71. doi:10.1016/j.copbio.2019.10.008.
Hill P, Muir JG, Gibson PR.Controversies and recent developments of the low-FODMAP diet.Gastroenterology & hepatology. 2017;13(1):36-45.
Tuck C, Ly E, Bogatyrev A, et al.Fermentable short chain carbohydrate (FODMAP) content of common plant-based foods and processed foods suitable for vegetarian- and vegan-based eating patterns.J Hum Nutr Diet. 2018;31(3):422-435. doi:10.1111/jhn.12546
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