Low FODMAP Diet What are FODMAPs? FODMAPs or Fermentable Oligo­Di­Monosaccharides and Polyols are a specific type of carbohydrate found in certain foods. The family of FODMAPs include: ● Lactose from dairy products. ● Fructans: garlic, onions, wheat etc. ● Galactans: legumes such as lentils, beans, soybeans etc. ● Fructose: honey, certain fruits, high fructose corn syrup etc. ● Polyols: stone fruits such as avocados, peaches, plums, cherries, apricots, nectarines etc. and sweeteners such as xylitol, sorbitol, mannitol. Why shouldn’t you eat FODMAPs? FODMAPs create a few problems for your intestines that lead to Irritable Bowel Syndrome (IBS) and digestive system problems. The following symptoms can be caused by FODMAPs: ● Gas ● Bloating ● Abdominal pain & discomfort ● Abdominal cramps ● Fatigue ● Weight gain with difficulty losing weight ● Feeling like you don’t completely empty your bowel when you have a movement ● Alternating constipation and diarrhea ● Inconsistently formed stools such as random changes in size, shape and color ● Passing mucus ● Sometimes feeling hungry shortly after meals ● Fatigue after meals ● Brain fog How does this happen? FODMAPs draw a lot of water into your intestine which contributes to some of the symptoms listed above. Additionally, FODMAPs are not digested well and poorly absorbed which results in fermentation of the food that you eat. When your food ferments in the intestine, it causes the above symptoms as well. Nikolas Hedberg, DC, DABCI, DACBN Why can’t you digest them well? If you have taken a lot of antibiotics throughout your life then you may have too many bacteria in your small intestine or abnormal bacterial colonies in your large intestine. Normally, the large intestine has a lot more bacteria than the small intestine; but if this shifts due to antibiotics and poor diet then you won’t be able to tolerate FODMAPs very well. If there is bacterial overgrowth in your small intestine known as SIBO (small intestinal bacterial overgrowth), then there will be rapid digestion and fermentation of the food you eat which leads to your digestive system problems. This can be compounded by yeast overgrowth and/or intestinal parasites. Beans are a classic example of a FODMAP that has had many jokes made about their connection with gas. The gas produced by beans is a result of their fermentation in the bowels due to problems with gut bacteria. Not everyone gets gas from beans which means they are a great indicator of healthy gut bacteria. How long should you follow the low FODMAP diet? This depends on your current situation and what your doctor prescribes. Most individuals stay on it for approximately 2­6 weeks and then begin restoring healthy gut bacteria with specific prebiotic and probiotic­rich foods. The great thing about the low FODMAP diet is that you don’t need to be on it for very long to restore healthy digestive system function. Your doctor may prescribe an antibiotic or herbal medicines to suppress the growth of bacteria in the small intestine during this diet. If your stool analysis shows yeast overgrowth or parasites then this diet will be extremely helpful for that as well. The healthier your gut bacteria, the better you will be at fighting infections in the intestine. Can I combine the ketogenic diet with the Low FODMAP Diet? Yes. All you have to do is follow the ketogenic diet and eliminate any FODMAPs that are listed on the ketogenic diet. The purpose of combining the two would be to burn more fat, reduce inflammation and to reverse insulin resistance. How do I get started? Simply start eating low FODMAP foods and small amounts of the moderate FODMAPs as outlined on the next few pages. We have some excellent resources for you from the dietitian Kate Scarlata including a shopping list, recipes and list of foods. All of this material was founded by the Monash University Department of Gastroenterology where the research was done on FODMAPs. Nikolas Hedberg, DC, DABCI, DACBN LOW FODMAP DIET CHECKLIST
L ACTOSE
CHEESE
BRIE, CAMEMBERT,
COLBY, LACTOSE FREE
COTTAGE CHEESE,
CHEDDAR, CHEVRE
(GOAT CHEESE), FETA,
MOZZARELLA,
PARMESAN, SWISS
BEVER AGES
LACTOSE FREE MILK,
COCONUT MILK
(CANNED), HEMP MILK,
ALMOND MILK
OTHER
CHECK INGREDIENTS
LACTOSE FREE ICE
CREAM, LACTOSE FREE
YOGURT, SORBET
FRUCTANS/GOS
VEGETABLES
by K a t e S c a r l a t a R DN, LDN
LOW
LOW
NO EXCESS
FRUCTOSE
FRUIT
BANANA, BLUEBERRIES,
CANTALOUPE, CLEMENTINE,
COCONUT, DRAGON FRUIT,
GRAPES, HONEYDEW,
KIWIFRUIT, LEMONS, LIMES,
MANDARIN, ORANGES, PAPAYA,
PASSION FRUIT, PINEAPPLE,
RASPBERRIES, RHUBARB,
STARFRUIT, STRAWBERRY,
TANGELOS
SWEETENERS
ARUGULA, BAMBOO SHOOTS, BOK CHOY, BEAN SPROUTS,
BELL PEPPERS, CARROTS, CELERIAC, CHIVES, COLLARD
GREENS, COMMON CABBAGE, CUCUMBER, EGGPLANT,
ENDIVE, FENNEL BULB, GREEN BEANS, GINGER ROOT,
KABOCHA SQUASH, KALE, LETTUCE, PARSNIP, PATTY PAN,
POTATO, RADISH, RUTABAGA, SCALLION (GREEN PART
ONLY), SPINACH, SWISS CHARD, SUMMER SQUASH,
TOMATOES, TURNIP, OIL INFUSED W/ GARLIC OR ONION,
WATER CHESTNUTS, ZUCCHINI
BREADS & GR AINS
GLUTEN FREE BREAD (CHECK INGREDIENTS), CORN/RICE
/QUINOA PASTA, RICE CAKES, POTATO & TORTILLA CHIPS,
RICE (BROWN, WHITE, BASMATI), QUINOA, OATS (LIMIT
TO ½ CUP COOKED), QUINOA FLAKES, SOURDOUGH SPELT
BREAD, POLENTA, CORN TORTILLA
NUTS & SEEDS
10 - 15 MAX OR 1 - 2 TB
PURE MAPLE SYRUP, TABLE
SUGAR, BROWN SUGAR
ALMONDS, MACADAMIA, PEANUTS, PECANS, PINE NUTS,
WALNUTS, PUMPKIN SEEDS, SESAME SEEDS, SUNFLOWER
SEEDS, 2 TB CHIA SEEDS, 1 TB FLAX
ALCOHOL
MODER ATE FRUCTANS/GOS
MOST WINE & BEER,
VODKA, GIN, WHISKEY
BEET ROOT <4 SLICES, BROCCOLI <1/2 CUP, BRUSSELS
SPROUTS <1/2 CUP, BUTTERNUT SQUASH <1/4 CUP, GREEN
PEAS <1/3 CUP, POMEGRANATE <1/2 SMALL, SAVOY CABBAGE
<1 CUP, SNOW PEAS <10 PODS, SWEET CORN <1/2 COB, DRIED
CRANBERRIES OR RAISINS (1 TB LIMIT), CANNED PUMPKIN
<1/4 CUP, BUCKWHEAT GROATS (KASHA) 1/8 CUP, *CANNED
CHICKPEAS ¼ CUP, ½ CUP CANNED LENTILS
LIMIT TO 1 DRINK IN GENERAL
1 SERVING OF FRUIT PER MEAL MAX
1 MEDIUM ORANGE OR BANANA
OR ¾ CUP BERRIES, MELON,
PINEAPPLE OR RHUBARB
© KATE SCARLATA 2014 | KATESCARLATA.COM | FOR A DIGESTIVE PEACE OF MIND, LLC
Reference: Monash University low FODMAP App; UDSA nutrient databank. Disclaimer:
The information provided is not intended to provide medical advice or to diagnose or treat medical
diseases. It is strictly for informational purpose. Before undertaking any course of treatment, seek
the advice of your physician or health care provider, as the information provided does not replace
their medical advice.
LIMIT TO ONE CHOICE PER SITTING
HERBS
BASIL, CILANTRO, CORIANDER, ROSEMARY, PARSLEY, TARRAGON, THYME
OTHER
ESPRESSO, TEAS (BLACK, WHITE, GREEN, & PEPPERMINT),
FIRM TOFU, TEMPEH, COCOA <3 TSP
LOW
POLYOLS
FRUIT
BANANA, BLUEBERRIES,
CANTALOUPE, CLEMENTINE,
COCONUT, DRAGON FRUIT,
GRAPES, HONEYDEW, KIWIFRUIT,
LEMONS, LIMES, ORANGES,
PASSION FRUIT, PAPAYA,
PINEAPPLE, RASPBERRIES,
RHUBARB, STARFRUIT,
STRAWBERRY, TANGELOS
SWEETENERS
TABLE SUGAR, GLUCOSE, MAPLE
SYRUP, ASPARTAME, STEVIA
MODER ATE POLYOLS
LIMIT TO ONE MODERATE CHOICE
PER SITTING
AVOCADO <1/8, CELERY <1/4
STALK, LYCHEE <5,
SWEET POTATO <1/2 CUP
LOW FODMAP GROCERY LIST
Always check ingredients on packaged foods to ensure they comply with the latest low FODMAP diet guidelines.
GRAINS
Gluten free pasta (rice, quinoa, corn)
Millet
Oats
Oat bran
Polenta
Quinoa (black, red, white)
Rice (brown, white, basmati)
Rice bran
BRAND NAME CEREALS
Ancient Harvest Quinoa Flakes
Bob’s Red Mill Mighty Tasty Hot Cereal
Cheerios
Eden Organics Brown Rice Flakes Hot Cereal
Environkidz Gorilla Munch
Environkidz Peanut Butter Panda Puffs
BREADS
Udi’s White Sandwich Bread
Sourdough (white, wheat, spelt)
Food for Life Multi Seed English muffins
Millet Bread
Food for Life Brown Rice Tortillas
Rudi’s Plain Tortillas
Corn tortilla
FLOURS AND BAKING SUPPLIES
Bisquick Gluten-Free Pancake and Baking Mix
Dark chocolate
Flour (corn, millet, quinoa, sorghum,
buckwheat, rice)
King Arthur GF Multi-Purpose flour
Namaste (perfect flour blend,waffle& pancake
mix,brownie mix, blondie mix, muffin mix)
Pure Maple Syrup
Starch (potato, tapioca, corn)
Stevia
Sugar (palm, brown, granulated)
SPICES
All Spice
Black pepper
Cardamom
Chili powder
Chinese Five Spice
Cinnamon
Cloves
Coriander Seeds
Cumin
Curry Powder
Mustard Seeds
Nutmeg
Paprika
Saffron
Star Anise
Turmeric
PROTEIN
Beef
Chicken
Fish
Egg
Pork
Lamb
Tuna (canned)
Tofu (firm)
NUT BUTTER
Smucker’s Peanut Butter
Skippy Peanut Butter
Teddie Peanut Butter
365 Smooth Almond Butter (Whole
Foods)
NUTS/SEEDS
(allow one handful per sitting)
Almonds
Brazil nuts
Chestnuts
Chia seeds
Macadamias
Peanuts
Pecans
Pine nuts
Poppy seeds
Pumpkin seeds (pepitas)
Sesame seeds
Sunflower seeds
Walnuts
PRODUCE
VEGETABLES
Alfalfa sprouts
Arugula
Bamboo shoots
Bean sprouts
Beets (limit to 4 slices)
Bok choy
Bell peppers
Broccoli (limit ½ cup)
Bok Choy
Carrots
Capers
Cabbage (common, red)
Corn (half a cob)
Celeriac
Celery (1/4 stalk)
Chives
Chili pepper
Collard greens
Cucumber
Eggplant
Endive
Fennel bulb
Ginger
Green beans
Kale
Kabocha squash
Leek (green leaves only)
Lettuce
Olives (green, black)
Parsnip
Potato, white
Radish
Rutabaga
Scallions (green part only)
Spinach
Seaweed (nori)
Summer squash
Sweet potato (limit to ½ cup)
Swiss chard
Turnips
Tomato
Water chestnuts
Zucchini
FRUIT
(limit to one serving per meal)
Avocado (limit to 1/8)
Banana (small)
Blueberries
Cantaloupe
Coconut
Clementine
Dragonfruit
Grapes
Honeydew melon
Kiwifruit
Lemon
Lime
Orange
Papaya
Passion fruit
Pineapple
Plaintain
Raspberries
Rhubarb
Starfruit
Strawberries
Tangelo
HERBS
Basil
Cilantro
Lemongrass
Rosemary
Parsley
Tarragon
Thyme
DAIRY
CHEESE
Cheddar
Swiss
Colby
Parmesan
Goat
Havarti
Brie
Feta
Camembert
Mozzarella
OILS/CONDIMENTS
Avocado oil
Butter (sticks and spreadable)
Canola oil
Coconut oil
Dairy blend (70% butter, 30% oil)
Extra virgin and virgin olive oil
Olive oil
Peanut oil
Rice bran oil
Sesame oil
Sunflower oil
Vegetable oil
JAMS/SPREADS
Fish Sauce
Marmalade jam
Mayonnaise
Miso Paste
Mustard
Oyster sauce
Rice wine vinegar
Sarabeth’s (Cranberry Relish, Strawberry
Rhubarb Spreadable Fruit)
Soy sauce
Wasabi
SNACKS+SWEETS
Aleia’s (almond horn cookies, peanut butter
cookies)
Barney Butter snack pack (smooth, raw+chia,
cocoa+coconut)
Blue Diamond Almond Nut Thins
Gilbert’s (Super Dooper Snickerdoodles,
Sensational Sugar cookies)
Ginnybakes (chocolate chip love +
buttercrisp love mini cookies)
Justin’s dark chocolate peanut butter cups
Kettles Baked Potato Chips (sea salt)
Keo frozen dessert (chocolate, coconut)
Laiki rice crackers
Lundberg Rice Chips (sea salt)
Mary’s Gone Crackers (original)
Rice Cakes
Simply gum (mint, cinnamon, ginger)
Snyder’s GF Pretzels
Tortilla Chips
88 Acres dark chocolate sea salt bars
BEVERAGES
Coffee
Cranberry Juice (100%, containing no HFCS)
Tea (black, green, peppermint, white)
Water
MILK
Lactose free
Coconut milk (canned only)
Almond milk
Hemp milk
YOGURT/KEFIR
Green Valley lactose free yogurt
Lifeway kefir (plain only)
References: Packaged food ingredient lists, USDA National Nutrient Database,
Monash University low FODMAP diet app. The opinions of For a Digestive Peace
of Mind, LLC and the information gathered at www.katescarlata.com and in this
handout are not intended to provide medical advice or to diagnose or treat
medical diseases. It is strictly for informational purposes. Before undertaking any
course of treatment, seek the advice of your physician or health care provider, as
the information provided does not replace their medical advice.
© For A Digestive Peace of Mind, LLC, 2016.
FODMAP Friendly Living!
A few menu and snack ideas to satisfy you and your sensitive belly.
FODMAP friendly Breakfast
• Oatmeal topped with strawberries and blueberries (about ¾ cup total) and 2 TB. sliced almonds • Udi’s white bread toasted with thin layer peanut butter (Smucker’s/Teddie brands) topped with ½ sliced ripe banana • Erewhon Corn Flakes or Crispy Brown Rice (gluten free) cereal with Lactaid or rice milk and ½ ripe banana, sliced and 1 TB. sliced almonds or pumpkin seeds • EnvironKidz Gorilla Munch with lactaid or rice milk and blueberries • Banana pancakes: Namaste waffle and pancake mix or Bisquick gluten free pancake and baking mix prepared with fodmap friendly ingredients and add ½ mashed ripe banana, 1 TB. almonds or walnuts and cook as directed. Drizzle of maple syrup • Green Valley yogurt (check ingredients avoid those with honey), (or other lactose free yogurt) topped with ¼ cup Bear Naked Vanilla Almond granola and ½-­‐1 cup strawberries • Chappaqua Simply Granola Vanilla and Flax with rice milk and an orange • EnvironKidz Panda Puffs with rice or lactaid milk and ½ grapefruit FODMAP friendly Lunch and Dinner Suggestions
• “Rice Bowl”: scoop of brown rice, layered next with chopped Boston lettuce, cherry tomatoes, and scallion (green part only) top with grilled chicken or shrimp, and grated cheddar. Add fresh lemon juice and olive oil drizzle for dressing. • Tuna Salad Lettuce wraps: Tuna mixed with Hellman’s mayonnaise, lemon juice and fresh dill, served in Bibb lettuce leaves and a side of Baked Kettle potato chips (not the whole bag!) • Grilled cheddar, ham and tomato sandwich (use Udi’s White bread or other fodmaps friendly bread choice) • Tostada Pizza-­‐Cook 1 lb. ground chicken with 1 TB. chili powder (choose chili powder without added onion), 1 tsp. cumin, 1 tsp. paprika and ½ tsp. salt in non-­‐stick skillet. Add ½ cup of water and simmer until cooked through and no longer pink. Top Tostada shell with 2 heaping Tablespoons of meat mixture. Top with sprinkle of grated cheddar cheese. Bake until cheese melts. •
•
•
•
Stuffed Baked Potato: Scoop out hot potato filling and mix with 1 TB. Lactaid milk and 2 tsp. butter. Sprinkle with cheddar cheese and mash to blend and place back in hot potato. Top with sautéed red peppers and chives. Lean piece of grilled steak (London broil or Flank), Bibb lettuce salad with grated carrots, cherry tomatoes and orange pepper slices with lemon juice and olive oil dressing and roasted potatoes. Rice pasta tossed with fresh chopped tomatoes, garlic infused oil (don’t eat the garlic!), and fresh basil. Serve with lean, center cut pork chop and sautéed zucchini. Quinoa sautéed with red pepper slices, pine nuts and olive oil and roasted chicken or grilled fish. FODMAP friendly Snacks!
• Glutino pretzels and cheddar cheese • Rice cake with peanut butter and ½ ripe banana sliced and topped with few sliced almonds • Rice crackers and Swiss cheese slices • Lactose free yogurt (Green Valley) with blueberries and 1 TB. almond slices • ½ sandwich with Udi’s white bread filled with sliced chicken, Bibb lettuce and tomato slice • Celery stick filled with peanut butter (just one) • Lundberg Rice Chips (sea salt) • Schar Cheese bits • Schar table crackers with slice of cheddar and 18 grapes Always read manufacturer labels to verify all ingredients are FODMAPs friendly and work with your dietitian and physician to provide appropriate medical guidance. Research is ongoing in FODMAPs and food analysis so this handout may need to be modified with advances in research. ©2012 Kate Scarlata, RD www.katescarlata.com