FODMAPs are Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols (sugar alcohols) that are poorly absorbed in the small intestine. They are osmotic, meaning they pull water into the intestinal tract. When consumed in excess, they may be fermented by intestinal bacteria, which can lead to gas, bloating, cramping and/or diarrhea and other symptoms common with Irritable Bowel Syndrome (IBS). Eliminating dietary FODMAPs might alleviate these symptoms.

In addition to what is listed below, raw, unsalted nuts and seeds (except for pistachios) are allowed in appropriate serving sizes (2 Tablespoons).

Follow the low-FODMAP diet for 6 weeks. After this, if symptoms have resolved, you can add foods back in one at a time to identify your trigger foods. Please schedule an appointment with our dietitian to oversee this “challenge phase”.

Low FODMAP Meals and Snacks:

  • Scrambled eggs with spinach and feta
  • Oatmeal topped with sliced banana, almonds and brown sugar
  • Lactose-free yogurt with strawberries and crushed walnuts
  • Rice pasta with chicken, tomatoes and zucchini
  • Sliced turkey on a gluten-free wrap with lettuce, tomato, Swiss cheese, and mustard
  • Quesadilla with corn tortilla and cheddar cheese