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Jul 23

What are FODMAPs?

FODMAP is the acronym for Fermentable Oligo-, Di- and Monosaccharides and Polyols.  FODMAPs are a type of carbohydrate (or “sugar”) found in certain foods that are not easily absorbed by the bowel.

In common language, if your “gut” reacts to FODMAPs, get ready for a very restrictive diet.  It basically means that you are both gluten and lactose intolerant and don’t absorb fructose properly.  You need to eliminate or at least greatly reduce:

  • gluten products
  • lactose
  • fructose & glucose
  • high fructose corn syrup

Symptoms include: abdominal discomfort, distention, bloating, fullness, nausea and/or pain after eating foods containing FODMAPS.  Symptoms can appear within 30 minutes of consuming FODMAPs or even up to 2 hours after ingestion.

For people with irritable bowel syndrome, a slow moving gut, or other bowel disorders, you may be able to improve, or even eliminate, discomfort by eliminating FODMAPs.

I have been suffering from “stomach issues” for as long as I can remember, since becoming FODMAP-free, my symptoms are GONE!!

Sep 30

Knowing which foods to eat, and which ones to avoid, is powerful information when it comes to spelling relief from IBS

From the Canadian Globe and Mail — “It’s estimated that five million Canadians live with IBS, a disorder that affects many more women than men. The main symptoms include recurrent abdominal pain and irregular bowel patterns (constipation, diarrhea or both). IBS symptoms are thought to result from overly reactive and/or extra-sensitive nerves that control muscles in the bowel.

Growing evidence, however, suggests a novel diet approach that restricts certain natural sugars found in everyday foods can dramatically improve bloating, gas and abdominal pain in most IBS sufferers. According to research from the Department of Gastroenterology at Monash University in Melbourne, Australia, a group of natural sugars (carbohydrates) called FODMAPs top the list of dietary culprits. These natural sugars include fermentable, oligosaccharides, disaccharides, monosaccharides and polyols.”  To read the entire article, click here

Aug 26

To Celebrate Labor Day — Enjoy this FODMAP Free Menu

FODMAP Free Labor Day BBQCelebrate Labor Day with this menu of delicious FODMAP Free foods.  They can all be made ahead of time (except the grilling) so you can enjoy your guests and stay out of the kitchen!   In fact, most of these dishes will taste better if made the day before!


Corn Chips &  FODMAP Free Salsa

FODMAP Free Gazpacho

FODMAP Free Goat Cheese Stuffed Tomatoes

FODMAP Free Corn Salad

FODMAP Free Tangy Potato Salad

FODMAP Free Kabobs with Orange and Cilantro [these can be made with pork loin, chicken or beef]

FODMAP Free Peanut Butter and Jelly Blondies

FODMAP Free Blueberry Cake



Jul 11

Food-based therapies becoming mainstream

The Miami Herald recently posted commentary on Food-based therapies.  The focus of the article was not the FODMAP diet, but it was included:

“The FODMAP diet that eliminates all fermentable carbohydrates, foods that your small intestine cannot absorb, such as grains and some fruits and veggies, was rarely recommended five years ago. Today, it is helping countless people with irritable bowel syndrome.”


To read more, click here

Jun 05

Gluten Effects Study Supports FODMAP Diet

In a study on gluten sensitivity, more evidence was found that IBS sufferers could benefit from a FODMAP diet.

No Effects of Gluten in Patients With Self-Reported Non-Celiac Gluten Sensitivity After Dietary Reduction of Fermentable, Poorly Absorbed, Short-Chain Carbohydrates

In all participants, gastrointestinal symptoms consistently and significantly improved during reduced FODMAP intake, but significantly worsened to a similar degree when their diets included gluten or whey protein. Gluten-specific effects were observed in only 8% of participants. There were no diet-specific changes in any biomarker. During the 3-day rechallenge, participants’ symptoms increased by similar levels among groups. Gluten-specific gastrointestinal effects were not reproduced. An order effect was observed.

To read the full report, go to:

By: Jessica R. Biesiekierski, Simone L. Peters, Evan D. Newnham, Ourania Rosella,Jane G. Muir,Peter R. Gibson

GASTROENTEROLOGY 2013;145:320–328
Department of Gastroenterology, Eastern Health Clinical School, Monash University, Box Hill, Victoria, Australia and 2Department of Gastroenterology, Central Clinical School, Monash University, The Alfred Hospital, Melbourne, Victoria, Australia


Jun 05

Is it really gluten or is it FODMAP Sensitivity?

Sensitive To Gluten? A Carb In Wheat May Be The Real Culprit … this is nothing new to FODMAP dieters.

In a recent NPR blog, they state:  “…  the gastroenterologists around the world who’ve been trying understand the gluten puzzle say they’re increasingly convinced of two key things: One is that the number of people who are truly non-celiac gluten sensitive is probably very small. Second, they say that the people who say they feel better on a gluten-free diet are more likely sensitive to a specific kind of carbohydrate in the wheat — not the gluten protein.”

“That carbohydrate, called , is a member of a group of carbs that gastroenterologists say is irritating the guts of a lot of people, causing gas, diarrhea, distention and other uncomfortable symptoms. Altogether, these carbs are called fermentable oligo-di-monosaccharides and polyols, or the cumbersome acronym FODMAPs.”

“While most people can digest FODMAPs with no problem, for many with chronic gut disorders like irritable bowel syndrome, they’re poorly absorbed by the small intestine and then fermented by bacteria to produce gas, which leads to those unpleasant symptoms. IBS affects up to 20 percent of Americans.”

To read the entire article, click here

Apr 16

6 Things You Should Know About the Low-FODMAP Diet (And Why You Should Care)

Great advice!  From Alice Bast in the Huffington Post.

FODMAPs are not a single ingredient, allergen or protein; they’re a group of carbohydrates.

If you have persistent gastrointestinal symptoms, a low-FODMAP diet may help.

The gluten-containing grains wheat, barley and rye are high in FODMAPs.

FODMAPs are not bad; they’re just not for everyone.

The low-FODMAP diet is not a cure-all.

If you’re considering a low-FODMAP diet, talk to your doctor or dietitian first.

Read the whole article at:


Apr 13

Graduate Thesis on FODMAP Diet

A Low FODMAP Diet Tool Kit for Registered Dietitians to use in the Dietary Treatment of Irritable Bowel Syndrome.

The purpose of this project is to develop a resource for use by registered dietitians in the treatment of irritable bowel syndrome (IBS). Irritable bowel syndrome occurs in roughly 15 % of the United States (U.S.) population and results in increased absence from work, reduced productivity, and increased health costs. Psychological, emotional and/or dietary factors are thought to be drivers of IBS. A growing body of evidence is demonstrating the effectiveness of a low Fermentable Oligosaccharides, Disaccharides, Monosaccharide, And Polyols (FODMAP’s) diet in treating IBS. These fermentable, short-chain carbohydrates that can contribute to the chronic symptoms due to the way in which FODMAP’s can be malabsorbed. In controlled trials, the implementation of a low FODMAP diet resulted in an average 76% improvement in symptoms. Registered Dietitians will benefit from this knowledge and be able to use this tool kit to help their IBS patients adopt a low FODMAP diet.  Read MORE!  Thesis

Jan 14

FODMAP Diet — One of the best for 2014

US News & World Report has included the Low FODMAP diet on their list of Best Diets for 2014.  They do not endorse it as a way to lose weight, but as a way to get relief from chronic GI issues.  To read more, go to

Jan 14

Healthy foods that are bad for you!

This concept is not new to FODMAP dieters … fortunately, there is growing support for this among gastroenterologists, dieticians,  nutritionists and people who create diets.

Two recent examples include a diet promoted on Yahoo! Health and that appeared in Readers Digest.  To read more, go to

Another example was on Headline and Global New.  To read the full article, go to

The more often these type of articles appear, the easier it will be for FODMAP dieters to find the support and products they need.

Jan 10

Tired of grainy, flavorless FODMAP free bread?

This recipe for FODMAP Free Za’tar Focaccia is delicious.  A great complement to any meal, use it for sandwiches, or just to snack on … you don’t have to give up flavor to eat FODMAP Free!

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