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Stanford University – Low FODMAP Diet

The Low FODMAP Diet


FODMAP Information from the Stanford Hospital & Clinics, Stanford University Medical Center, Digestive Health Center, Nutrition Services


“Symptoms of gas, bloating, cramping and/or diarrhea may occur in those who could be

sensitive to the effects of FODMAPs. A low FODMAP diet may help reduce symptoms,

which will limit foods high in fructose, lactose, fructans, galactans and polyols.”  DOWNLOAD the Handout  Stanford University – Low FODMAP Diet Handout


August 2012




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  1. Marietta Kummerle

    I have the food list for the low fodmap diet, but need info on how to get started; how does one get started and are there measurements (how much of each food to eat, etc.). Thank you.


      The food list is provided for your convenience. It will help you learn what foods you can eat and what foods you should avoid. It will take some time to learn all this. For prepared and canned foods, be sure to read the labels as many have added ingredients that are FODMAP triggers. For example, it is difficult to find commercially available chicken or beef broth or tomato sauce that does not have onion and/or garlic.

      To get started, eliminate all FODMAP foods from your diet. The results should be seen in a day or two. We recommend you work with a dietician to make sure you meet your nutritional needs.

      There is reason to be optimistic! It is very possible to eat nutritious, delicious, well-balanced meals on the FODMAP diet. Please explore our growing collection of recipes.

  2. Taylor

    Ahh help. My doctor has me on the low fodmap diet due to a belief that I may have IBS. My main symptom is Cronic bloating. I’m 25 and it has been ruining my life for a couple of years now. I’m just getting started w/ this diet but there’s so much involved. If anyone has any advice id really appreciate it!
    Does anyone knows any low fodmap foods that are high in fat? I’ve lost 20 lbs through all this and am having a hard time finding appetizing foods that won’t make me feel like crap! Also are there me weight gaining supplements that would work with this diet??
    Also are nuts ok?
    What seems to cause gas the most? Fruit? Dairy?
    I’ve heard small ammounts of garlic powder shouldn’t hurt but I also heard NO GARLIC is ok.
    Is small amounts of butter and chocolate ok as far as bloating?
    ANY answers would help so much!! Thanks you


      Be optimistic! There are many delicious FODMAP friendly and nutritious foods available. One of the most difficult things is learning what you can eat and what to avoid. Be patient … it definitely gets easier!

      The major bloating causing foods are legumes (beans, lentils, peas, etc), dairy, vegetables that contain raffinose (asparagus, broccoli, cabbage, etc), artificial sweeteners, and many fruits.
      • Many legumes contain sugars that are difficult for the body to break down, which leads to gas and bloating.
      • For dairy, your body may lack the necessary enzymes to break down the sugar that will trigger bloating. “There’s no need to remove milk from your diet”, says registered dietician Keri Gans, an Eat + Run blogger and author of “The Small Change Diet.” Simply opt for the lactose-free variety.
      • Green vegetables like asparagus, broccoli and cabbage are nutritious, but contain raffinose, a sugar that remains undigested until it reaches the large intestine, where it’s fermented by methane-producing bacteria.
      • Most artificial sweeteners typically contains sorbitol, a sugar alcohol known for causing bloating and other gastrointestinal distress. That extends gum, soft drinks and artificially sweetened foods..
      • The fructose and polyols in many fruits (apples, peaches, pears, plums, etc) can also cause bloating and other GI issues.

      You should work with a registered dietician to ensure you get well balanced meals, especially if you are unintentionally losing weight.

      Many nuts are OK (almonds, peanuts, pecans and walnuts), but pistachios are high in FODMAPs. If you buy commercial peanut butter, make sure it doesn’t contain high fructose corn syrup (HFCS) or other FODMAP triggers. You can also make your own nut butter by simply grinding them in a food processor until they turn into a spreadable butter. Alternatively, Whole Foods Grocery has a nut grinder so you can make butter from your favorite nut right in the store.

      Steer clear of butter and margarine if you need to be lactose free. There are several dairy free butter substitutes.

      Milk alternatives are lactose free milk, almond milk, coconut milk and rice milk. However, be aware that some people cannot tolerate coconut or rice milk made with brown rice. We have a recipe for making your rice milk!

      Onion and garlic are both high in FODMAPs. An alternative to onion is the green part of a green onion or fresh chives. There is no substitute for garlic, but a couple of flavorful and aromatic alternatives are cumin seeds and fresh ginger.

      Chocolate is not high in FODMAP, but most commercial products have dairy and / or HFCS added. Most grocery stores are now offering dairy free chocolate chips (in the baking aisle). You can also easily make your own chocolate candy and desserts with cocoa powder. We have a number of dessert recipes that may satisfy your sweet tooth … try the Chocolate Lovers Peanut Butter Bars and Chocolate Chip Cookies!

      Many people have had success by being very strict in the beginning — eliminate all FODMAP foods, then re-introduce certain foods one at a time, keeping track of any reaction you have. You will then know what you can eat and what to avoid.

      The worst part of this diet is the beginning, when you are learning new cooking and eating habits. Good luck!

  3. Grace

    I need help! I have been on the low fodmap for several months and I am gaining weight. I need to lose weight,can anyone help?


      You may want to work with a registered dietician, but following a low FODMAP diet shouldn’t cause you to gain weight; there are many vegetables, low sugar and low carb foods. Have you started eating significantly more foods that contribute to weight gain?

  4. jen lynch

    Good evening. I am hoping you can help me because I am at my wit’s end. I have searched the internet for an answer to my question and contacted a number of dieticians but still cannot get a direct answer.

    My question is this: since gluten itself is not a fodmap, unlike the rest of the wheat kernel, is gluten alone okay for those following the low-fodmap approach if there is no other wheat ingredient involved?

    Wheat gluten is available separately as “gluten” or “vital wheat gluten.” It can be used to make a vegetarian mock meat product, seitan, which is essentially seasoned, cooked gluten. Gluten is also added to many vegetarian products that would otherwise be low-fodmap foods.

    My entire family is vegetarian and my IBS-suffering husband has been following a low-fodmap diet for many weeks now. Since we don’t eat meat or fish, this has rather turned our household upside down as he is also limiting the legumes. There are a number of commercial products and recipes we enjoy that would be low fodmap friendly except for the addition of gluten.

    I am assuming you are going to tell me that even though gluten is not a fodmap it is still best to avoid it.

    If you answer differently, however, I think you should publish your answer. There are hundreds, if not thousands, of blogs grappling with low-fodmap baking and cooking, and all of them use gluten-free recipes as a starting point for their low-fodmap food prep. If gluten were okay, and a spoonful could be added to the rice flour/tapioca/cornstarch mixtures everyone is proposing, it would make the world of difference. Perhaps the manufacturers of gluten-free products wouldn’t be so happy, but everyone else would.

    Certainly we would be happy as a number of products we formerly enjoyed have pure gluten added to them.

    Any information you could share on this point would be much appreciated.


      The bottom line is … pure gluten is not a FODMAP. Pure gluten is a protein. Most people consume gluten through wheat, barley and rye. These grains can cause the bloating and other symptoms associated with IBS (apart from Celiac, which is a wheat allergy), because they contain fructans, one of the FODMAP carbohydrates.

      There is also a difference between FODMAP and non-celiac gluten sensitivity (NCGS). NCGS’ers are likely to have an adverse reaction to pure gluten.

      FODMAP dieters tend to look for gluten-free foods because it is a convenient way to eliminate many of their symptom triggers. However, gluten-free is not necessarily FODMAP-free.

      Hope this helps!

  5. Judy

    Is there a gum or breath freshener that you recommend for a low Fodmap diet? Most of them have so many ingredients, including xylitol , etc
    Thanks for your help


      Sugar free gums and mints contain the artificial sweeteners that you need to avoid. Have you tried the original full-sugar Juicy Fruit? It contains corn syrup, but not high fructose corn syrup.

  6. Judy

    Thanks for your reply. Sugared gum is not an option for me. I was looking for a type of breath freshener or gum that I can carry with me. Any other suggestions?

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