Low FODMAP Diet for Patients with Irritable Bowel Syndrome
Small changes to your diet can help you control your bloating, gas, abdominal pain, constipation and diarrhea. After evaluation by your doctor or gastroenterologist, the low FODMAP diet may be recommended for you as a way to manage your symptoms.
FODMAP stands for "fermentable oligosaccharides, disaccharides, monosaccharides and polyols." These are types of carbohydrates found in many foods that may not be digested normally in people with IBS. A diet that avoids high FODMAP foods can provide relief of symptoms for many people.
Try these simple substitutions for two weeks and see if your symptoms improve. If you feel better, you can make an appointment with one of our dietitians to learn more about this dietary approach for managing IBS and further decrease your symptoms.
| High FODMAP Foods to Avoid | Low FODMAP Foods Recommended |
|---|---|
| Dairy | |
| Cows's milk, yogurt, ice cream, cottage cheese, non-aged cheese, soy milk | Lactose-free milk, yogurt or ice cream; almond milk, Kefir, aged cheeses, including Cheddar, Swiss, Colby-Jack, Brie, Parmesan, Havarti |
| Fruit | |
| Apples, pears, cherries, peaches, prunes, apricots, mangos, watermelon, blackberries, dried fruit, fruit juice, trail mix | Half of a small banana, one clementine, half-cup serving of strawberries, blueberries, raspberries, grapes, pineapple, cantaloupe, honeydew, kiwi, grapefruit |
| Vegetables | |
| Broccoli, cauliflower, Brussels sprouts, mushrooms, sweet corn, asparagus, celery, hummus, canned, baked or refried beans | Leafy greens, tomatoes, cucumber, carrots, red or yellow bell pepper, white potatoes, eggplant, kohlrabi, radishes, spaghetti squash, beets (canned or pickled), half-cup serving of green beans, chickpeas, lentils (canned and drained only) or edamame, firm tofu |
| Bread and Grains | |
| Regular wheat or rye bread; cereals and crackers made with wheat; high-fiber bars | Popcorn; gluten-free breads and pasta; cooked rice, quinoa and quinoa pasta; cold quinoa flakes cereal; hot cooked rice cereal; grits; quarter-cup dry oatmeal; cornmeal and corn flour; corn tortilla chips; polenta; rice crackers |
| Desserts and Sweets | |
| Sugar-free candy, gum, supplements or shake mixes sweetened with sorbitol, mannitol or xylitol; milk chocolate | Small portions of items sweetened with sugar, one tablespoon 100 percent pure maple syrup or stevia; half-cup sorbet; one ounce of dark or semi-sweet chocolate |
| Nuts, Garnishes and Seasonings | |
| Pistachios, cashews, garlic, onions, catsup, commercial salad dressings | Two-tablespoon serving of all other nuts, seeds and nut butters; chives, scallions (green tops only), leafy herbs, ginger, vinegar, mustard, lemon or lime, black pepper, olive oil, red or green chiles, cinnamon, nutmeg, paprika, tomato paste, allspice |
| Beverages | |
| Rum, champagne, fortified wines, beverages, syrups or condiments sweetened with high-fructose corn syrup (regular soda, sweet tea), honey, agave, coffee drinks with milk or soy milk, chamomile tea | Small portions of beer, wine, gin, vodka or whiskey; small portions of beverages sweetened with sugar, 100 percent maple syrup or stevia; espresso (black); eight ounces of filtered coffee, green or peppermint tea; weakly brewed black tea |
| Breakfast | Lunch | Dinner |
|---|---|---|
| One slice gluten-free bread One tablespoon peanut butter Lactose-free cottage cheese or yogurt Half-cup blueberries |
Baked chicken Half baked sweet potato Half-cup green beans Sliced fresh tomato Lactose-free milk |
Fajitas, including grilled chicken, fish or steak with sauteed red & yellow peppers Corn tortilla Fresh chopped tomato & cilantro One tablespoon sour cream |
| Omelet with baby spinach & cheddar cheese Home fries or 2 slices of gluten-free toast Half-cup orange juice |
Homemade chicken & rice soup with carrots, red bell pepper, spinach & tomatoes Half-cup fresh grapes Rice crackers |
Grilled fish, steak or chicken Salad with lettuce, two tablespoons walnuts, scallions, cucumbers, tomato, hard-boiled egg & cheddar cheese Oil & vinegar dressing seasoned with salt & pepper |
| Smoothie made with lactose-free yogurt or kefir, half-cup frozen strawberries, egg white protein powder & ice cubes | Sandwich with gluten-free bread, turkey, lettuce & mayo Corn ships Iced tea with stevia |
Baked fish Brown rice with olive oil Roasted carrots Lactose-free ice cream Half-cup strawberries |
Snack Ideas
- Tortilla chips
- Cheddar cheese
- Medium orange
- Carrot sticks
- Hard-boiled egg
- Popcorn
- One packet instant oatmeal
- Half banana
- Lactose-free milk
Low FODMAP Brand Name Food Suggestions
BREAD
Udi's White Sandwich Bread; Whole Foods Pain au Levain; Trader Joe's Tuscan Pane or San Francisco-Style Sourdough Bread
MILK AND NON-DAIRY BEVERAGES
Lactaid milk, cottage cheese and ice cream; Fairlife milk; Lifeway Kefir (plain, Madagascar vanilla, coconut chia); Yoplait YQ; 8th Continent Soymilk (original, light or fat free); Almond Dream unsweetened almond milk; Silk unsweetened almond milk
PASTA
Ancient Harvest corn/quinoa pasta; Ronzoni gluten-free pastas; Trader Joe's rice pasta
BROTH
Progresso Low-Sodium Chicken Broth; Trader Joe's Savory Broth Chicken-Flavor liquid concentrate pouches
PROTEIN SUPPLEMENTS
Organic Valley Organic Balance Protein Shakes (vanilla, chocolate); Trader Joe's egg white powder, unflavored
Low FODMAP Internet Resources:
IBS: Free at Last website: IbsFree.net
Author and registered dietitian Patsy Catsos, has granted permission to publish this information for educational purposes only. She has written several cookbooks and guides that outline in detail the FODMAP diet approach.
Manufacturer of low FODMAP certified foods.
FODY foods: FodyFoods.com | Stellar Labs: StellarLabsNutrition.com | Casa de Sante: CasaDeSante.com
Low FODMAP app:
Monash University FODMAP Diet: Available from the Apple App store and Google Play Store. Each to use phone app guides you on low FODMAP food choices. Monash is the source of the original research on FODMAP.
For more information on FODMAP and other clinical nutrition services, contact:
UH Outpatient Nutrition Services at 216-844-1499.
Services available at UH Cleveland Medical Center, UH Ahuja Medical Center, UH Minoff at Chagrin Highlands, Landerbrook, Medina, Solon and Westlake health centers and the W.O. Walker Center in Cleveland.