{"id":2502,"date":"2024-09-09T18:54:00","date_gmt":"2024-09-09T18:54:00","guid":{"rendered":"https:\/\/cdhf.staging.not4prod.com\/?p=2502"},"modified":"2026-06-10T19:38:30","modified_gmt":"2026-06-10T19:38:30","slug":"understanding-the-fodmap-diet","status":"publish","type":"post","link":"https:\/\/cdhf.ca\/en\/understanding-the-fodmap-diet\/","title":{"rendered":"Understanding the Low FODMAP Diet: Foods, Phases and Tips for Managing IBS\u00a0"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">What are FODMAPs?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The low FODMAP diet can improve bloating, abdominal pain, gas and altered bowel habits in roughly 3 out of 4 people.&nbsp; That success rate is incredibly appealing, so it\u2019s not surprising that the diet is a hot topic these days.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Unfortunately, there is a lot of confusion among people with digestive disorders who are curious about the diet, so we\u2019re on a mission to clarify a few things.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Today we\u2019ll explore the low FODMAP diet, discover which foods contain FODMAPs, examine how FODMAPs affect the digestive system, and consider who may benefit from following the diet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is the Low FODMAP Diet? <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The low FODMAP diet is a type of elimination diet that is used to improve digestive symptoms and identify foods that trigger those symptoms. It consists of 3 phases (stages):<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Elimination \u2013 In the elimination phase, which lasts roughly 2-6 weeks, a person eats only foods that are low in FODMAPs.<\/li>\n\n\n\n<li>Reintroduction \u2013 The reintroduction phase begins when digestive symptoms are under control.&nbsp; It involves a systematic process of testing the various FODMAP groups to see which ones trigger a person\u2019s symptoms.<\/li>\n\n\n\n<li>Personalization &#8211; In the personalization phase, the person adds back into their diet foods from FODMAP groups that they tolerated well during the reintroduction phase, and limits foods from FODMAP groups that trigger symptoms.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">A strict low FODMAP diet is not intended to be a permanent diet because not all FODMAPs trigger symptoms in all people.&nbsp; A person\u2019s response to the types and amounts of FODMAPs is highly individual.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Therefore, a strict low FODMAP diet can impose unnecessary food restrictions that potentially reduce dietary variety.&nbsp; This, in turn, may negatively affect one\u2019s microbiome and nutritional intake.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What Are FODMAPs?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">FODMAPs are a group of carbohydrates found in everyday foods that are poorly absorbed in the small intestine. As they move through the digestive tract, FODMAPs draw water into the intestine and then undergo fermentation by gut bacteria in the large intestine. The fermentation of FODMAPs produces gas and other by-products.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is estimated that up to 80% of people with irritable bowel syndrome (IBS) may benefit from a low FODMAPs diet. Those who benefit may experience improvement in overall symptoms, as well as reduction in abdominal pain, bloating, excessive gas and diarrhea (1, 2, 3).&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What Does \u201cFODMAP\u201d Mean?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">FODMAP is an acronym for&nbsp;Fermentable \u2013 Oligosaccharides \u2013 Disaccharides \u2013 Monosaccharides \u2013 And \u2013 Polyols. Each of these is explained below:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">F- Fermentable<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fermentable carbohydrates are sugars that bacteria in our large intestine break down, which causes the release of gas and other by-products.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">O- Oligosaccharides<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Oligosaccharides are short chains of carbohydrate molecules linked together.<\/li>\n\n\n\n<li>There are two major groups of oligosaccharides: fructans and galacto-oligosaccharides (also called GOS).&nbsp;<\/li>\n\n\n\n<li>Fructans are found in fruits, vegetables, wheat and legumes but are found in particularly high amounts in garlic, and onion. Legumes and nuts typically contain GOS.&nbsp;<\/li>\n\n\n\n<li>These FODMAPs are highly fermentable and recent research indicates that IBS patients tend to be <a href=\"https:\/\/www.gastrojournal.org\/article\/S0016-5085(24)00170-7\/fulltext\" target=\"_blank\" rel=\"noreferrer noopener\">more sensitive to fructans<\/a> on average compare to any other FODMAP group.&nbsp;<\/li>\n\n\n\n<li>These FODMAPs are highly fermentable.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">D- Disaccharides<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Disaccharides are carbohydrates made up of two sugar molecules linked together.<\/li>\n\n\n\n<li>The disaccharide that is targeted by the low FODMAP diet is lactose, which is found in dairy and is made up of glucose and galactose.<\/li>\n\n\n\n<li>Lactose must be broken down by the digestive enzyme lactase before it can be absorbed in the small intestine. In people with <a href=\"https:\/\/cdhf.ca\/en\/navigating-lactose-intolerance-unveiling-its-impact-on-digestive-health-and-uncovering-hidden-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>lactose intolerance<\/strong><\/a>, the level of lactase enzyme is insufficient to properly digest lactose. As a result, lactose draws water into the intestine and travels to the colon, where it is fermented by bacteria, which may cause symptoms like diarrhea and bloating.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">M- Monosaccharides<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monosaccharides are carbohydrates made up of a single sugar molecule.<\/li>\n\n\n\n<li>Fructose, the sugar found in many fruits and some vegetables, is a monosaccharide that may trigger digestive symptoms in those with IBS that are sensitive to high amounts of this sugar.&nbsp;<\/li>\n\n\n\n<li>In foods containing equal amounts of fructose and glucose, glucose helps fructose be completely absorbed in the intestine.&nbsp; However, when fructose is present in greater quantities than glucose, the body doesn\u2019t absorb fructose effectively. &nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">A- And<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">P- Polyols<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Polyols, also called sugar alcohols, are a type of carbohydrate that humans can only partially digest and absorb in the small intestine.<\/li>\n\n\n\n<li>Polyols, such as sorbitol, mannitol, xylitol, maltitol and isomalt, mimic the sweetness of sugar.<\/li>\n\n\n\n<li>They are found naturally in fruits and vegetables, and are used as low-calorie sweeteners in sugar-free and diet products.<a id=\"_msocom_1\"><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2024\/09\/UnderstandingFodmaps_2025-01-791x1024.png\" alt=\"what are fodmaps\" class=\"wp-image-60832 lazyload\"\/><noscript><img decoding=\"async\" width=\"791\" height=\"1024\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2024\/09\/UnderstandingFodmaps_2025-01-791x1024.png\" alt=\"what are fodmaps\" class=\"wp-image-60832 lazyload\"\/><\/noscript><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">How Do FODMAPs Affect the Digestive System?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Although FODMAPs are not the cause of digestive disorders such as IBS, they can trigger gastrointestinal symptoms.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">FODMAPs, especially fructose and polyols, draw water into the intestine, which propels intestinal contents forward quicker.&nbsp; Bacteria then ferment FODMAPs arriving in the large intestine and release gas.&nbsp; The gas and excess fluid distend (stretch) the intestine, which stimulates the many nerves that weave through the digestive tract.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In people with IBS, the nerves of the gut are unusually sensitive.&nbsp; Even a small change in the intestinal volume can cause the nerve network to overreact, and the brain interprets this as discomfort and pain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Each person has an individual threshold for tolerating FODMAPs, with some people being sensitive to small amounts of FODMAPs and others being sensitive to larger amounts.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Additionally, each person is also unique with regards to which FODMAPs trigger symptoms.&nbsp; That being said, emerging research suggests that oligosaccharides (fructans and GOS) may be the most common triggers (4). &nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Which Foods Contain FODMAPs?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">FODMAPs are found in foods that contain carbohydrates, such as fruits, vegetables, legumes, nuts, grains and flours, dairy, and sweetening agents.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Animal proteins, like beef, lamb, pork, poultry, eggs, fish and seafood do not contain FODMAPs, nor do fats such as oil, butter and ghee.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A diet lower in foods that contain moderate and high amounts of FODMAPs and manages the total FODMAP load at each meal may improve gastrointestinal symptoms.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/11\/Understanding-Fodmaps.pdf\">Download the understanding FODMAPs PDF<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The most comprehensive and up-to-date source of information on which foods contain FODMAPs is the Monash University FODMAP app.&nbsp; Monash University developed the low FODMAP diet, and their scientists regularly test the FODMAP content in a wide range of foods.&nbsp; FODMAP Friendly has another app that provides information on FODMAPs based on laboratory testing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">FODMAP content in foods can change over time; therefore, lists of foods may become outdated.&nbsp; It\u2019s always wise to check the Monash app or FODMAP Friendly app for the most current food lists.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Table 1: High FODMAPs Foods<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">High FODMAP foods can be replaced with choices from the low FODMAP foods list (as seen in table 2) to help maintain a nutritious and well-balanced diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The Monash FODMAP app displays low FODMAP serving sizes for many of the high FODMAP foods listed below.&nbsp; This allows people to expand their food choices while on the low FODMAP diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here is a list of generally high FODMAP foods that typically need to be temporarily eliminated during phase 1 of a low FODMAP diet. These foods are typically high FODMAP even in small serving sizes.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">FRUCTANS<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vegetables<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>artichokes<\/li>\n\n\n\n<li>beets<\/li>\n\n\n\n<li>brussels sprouts<\/li>\n\n\n\n<li>chicory root<\/li>\n\n\n\n<li>garlic<\/li>\n\n\n\n<li>hummus<\/li>\n\n\n\n<li>leek<\/li>\n\n\n\n<li>onions<\/li>\n\n\n\n<li>onion and garlic salt or powders<\/li>\n\n\n\n<li>pumpkin<\/li>\n\n\n\n<li>spring onions (white part)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Fruits<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>apricots, dried<\/li>\n\n\n\n<li>banana, ripe<\/li>\n\n\n\n<li>cranberries, dried<\/li>\n\n\n\n<li>currants, dried<\/li>\n\n\n\n<li>figs, dried<\/li>\n\n\n\n<li>grapefruit<\/li>\n\n\n\n<li>honeydew melon<\/li>\n\n\n\n<li>nectarine<\/li>\n\n\n\n<li>persimmon<\/li>\n\n\n\n<li>pomegranate seeds<\/li>\n\n\n\n<li>prunes<\/li>\n\n\n\n<li>raisins<\/li>\n\n\n\n<li>watermelon<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Grains<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>barley<\/li>\n\n\n\n<li>couscous<\/li>\n\n\n\n<li>rye<\/li>\n\n\n\n<li>wheat<\/li>\n\n\n\n<li>fructooligosaccharides<\/li>\n\n\n\n<li>inulin<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sweeteners<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Corn syrup<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">GALACTO-OLIGOSACCHARIDES (GOS)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Legumes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>baked beans<\/li>\n\n\n\n<li>black beans<\/li>\n\n\n\n<li>bortolotti beans<\/li>\n\n\n\n<li>chickpeas<\/li>\n\n\n\n<li>green peas<\/li>\n\n\n\n<li>kidney beans<\/li>\n\n\n\n<li>legume flours<\/li>\n\n\n\n<li>lentils<\/li>\n\n\n\n<li>soybeans<\/li>\n\n\n\n<li>soy milk<\/li>\n\n\n\n<li>tofu, silken<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nuts<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cashews<\/li>\n\n\n\n<li>pistachios<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">LACTOSE<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Milk Products<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>milk (cow, goat or sheep)<\/li>\n\n\n\n<li>custard<\/li>\n\n\n\n<li>condensed and evaporated milk, dairy<\/li>\n\n\n\n<li>desserts<\/li>\n\n\n\n<li>ice cream<\/li>\n\n\n\n<li>powdered milk<\/li>\n\n\n\n<li>yogurt<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Cheese<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>soft and unripened (ricotta, cottage, cream, marscarpone)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">EXCESS FRUCTOSE<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vegetables<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>asparagus<\/li>\n\n\n\n<li>bell pepper \u2013 red, yellow, orange<\/li>\n\n\n\n<li>snap peas<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Fruits<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>apples<\/li>\n\n\n\n<li>cherries<\/li>\n\n\n\n<li>figs<\/li>\n\n\n\n<li>grapes<\/li>\n\n\n\n<li>mangoes<\/li>\n\n\n\n<li>pears<\/li>\n\n\n\n<li>watermelon<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sweeteners<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>agave<\/li>\n\n\n\n<li>fructose-glucose<\/li>\n\n\n\n<li>honey<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">POLYOLS<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Fruits<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>apples<\/li>\n\n\n\n<li>apricots<\/li>\n\n\n\n<li>apricots, dried<\/li>\n\n\n\n<li>blackberries<\/li>\n\n\n\n<li>cherries<\/li>\n\n\n\n<li>lychees<\/li>\n\n\n\n<li>nectarines<\/li>\n\n\n\n<li>peaches<\/li>\n\n\n\n<li>pears<\/li>\n\n\n\n<li>plums<\/li>\n\n\n\n<li>prunes<\/li>\n\n\n\n<li>watermelon<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vegetables<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cauliflower<\/li>\n\n\n\n<li>celery<\/li>\n\n\n\n<li>corn<\/li>\n\n\n\n<li>mushrooms<\/li>\n\n\n\n<li>pumpkin<\/li>\n\n\n\n<li>snow peas<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sweeteners<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sorbitol<\/li>\n\n\n\n<li>mannitol<\/li>\n\n\n\n<li>isomalt<\/li>\n\n\n\n<li>maltitol<\/li>\n\n\n\n<li>xylitol<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">High FODMAP Beverages<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Alcohol<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Port<\/li>\n\n\n\n<li>Rum<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tea<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chai, strong<\/li>\n\n\n\n<li>Chamomile, strong<\/li>\n\n\n\n<li>Oolong, strong<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Coffee<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Specialty espresso drinks with cow\u2019s milk or soy milk<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Juice<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Apple<\/li>\n\n\n\n<li>Orange<\/li>\n\n\n\n<li>Tomato<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Other<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cola, regular and diet<\/li>\n\n\n\n<li>Coconut water<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2024\/09\/UnderstandingFodmaps_2025-03-792x1024.png\" alt=\"high fodmap foods to avoid list\" class=\"wp-image-60836 lazyload\"\/><noscript><img decoding=\"async\" width=\"792\" height=\"1024\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2024\/09\/UnderstandingFodmaps_2025-03-792x1024.png\" alt=\"high fodmap foods to avoid list\" class=\"wp-image-60836 lazyload\"\/><\/noscript><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Table 2: Low FODMAP Foods<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Examine ingredients on gluten-free products such as breads, pastas and cereals, to ensure high FODMAP ingredients like honey, agave, legumes, glucose-fructose and inulin are not present.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vegetables<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 cups arugula&nbsp;<\/li>\n\n\n\n<li>2 cups bean sprouts&nbsp;<\/li>\n\n\n\n<li>1\/3 cup beets, canned&nbsp;<\/li>\n\n\n\n<li>\u00bc medium green bell peppers&nbsp;<\/li>\n\n\n\n<li>1 small or 1 cup bok choy&nbsp;<\/li>\n\n\n\n<li>\u00be cup broccoli, heads only&nbsp;<\/li>\n\n\n\n<li>\u00be cup red cabbage&nbsp;<\/li>\n\n\n\n<li>\u00be cup white cabbage&nbsp;<\/li>\n\n\n\n<li>1 small carrot&nbsp;<\/li>\n\n\n\n<li>1 cup collard greens&nbsp;<\/li>\n\n\n\n<li>\u00bd cup corn, canned&nbsp;<\/li>\n\n\n\n<li>\u00bd cup diced cucumber&nbsp;<\/li>\n\n\n\n<li>1 cup eggplant&nbsp;<\/li>\n\n\n\n<li>15 green beans&nbsp;<\/li>\n\n\n\n<li>\u00bd cup kale&nbsp;<\/li>\n\n\n\n<li>1 cup leek, green parts&nbsp;<\/li>\n\n\n\n<li>1 \u00bd cups lettuce, iceberg and romaine&nbsp;<\/li>\n\n\n\n<li>7 okras&nbsp;<\/li>\n\n\n\n<li>1 medium parsnip&nbsp;<\/li>\n\n\n\n<li>\u00bc cup potatoes&nbsp;<\/li>\n\n\n\n<li>4 radishes&nbsp;<\/li>\n\n\n\n<li>\u00bc cup rutabaga&nbsp;<\/li>\n\n\n\n<li>1\/3 cup sauerkraut (red cabbage)&nbsp;<\/li>\n\n\n\n<li>2 sheets seaweed, dried&nbsp;<\/li>\n\n\n\n<li>1 \u00bd cup spinach&nbsp;<\/li>\n\n\n\n<li>\u00bd cup spaghetti squash&nbsp;<\/li>\n\n\n\n<li>1 \u00bd cups swiss chard&nbsp;<\/li>\n\n\n\n<li>\u00bd cup tomato, canned&nbsp;<\/li>\n\n\n\n<li>\u00bd medium turnip&nbsp;<\/li>\n\n\n\n<li>1\/3 cup yam&nbsp;<\/li>\n\n\n\n<li>1\/3 cup sweet potatoes&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Fruits<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 medium banana, firm&nbsp;<\/li>\n\n\n\n<li>1 cup blueberries&nbsp;<\/li>\n\n\n\n<li>4 tablespoons coconut, shredded, dried&nbsp;<\/li>\n\n\n\n<li>4 medium cumquats&nbsp;<\/li>\n\n\n\n<li>1 medium dragon fruit&nbsp;<\/li>\n\n\n\n<li>1 medium guava&nbsp;<\/li>\n\n\n\n<li>2 medium kiwis&nbsp;<\/li>\n\n\n\n<li>1 medium mandarin orange&nbsp;<\/li>\n\n\n\n<li>1 medium orange, navel&nbsp;<\/li>\n\n\n\n<li>1 cup papaya&nbsp;<\/li>\n\n\n\n<li>2 medium passionfruits&nbsp;<\/li>\n\n\n\n<li>1 cup pineapple&nbsp;<\/li>\n\n\n\n<li>1 cup rhubarb&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Grains<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 slices bread, sourdough&nbsp;<\/li>\n\n\n\n<li>2 slices bread, gluten-free&nbsp;<\/li>\n\n\n\n<li>\u00bd cup buckwheat groats&nbsp;<\/li>\n\n\n\n<li>1 slice corn bread&nbsp;<\/li>\n\n\n\n<li>2 small corn tortillas&nbsp;<\/li>\n\n\n\n<li>2\/3 cup flour \u2013 arrowroot, buckwheat, corn, millet, quinoa, rice, sorghum&nbsp;<\/li>\n\n\n\n<li>\u00bd cup millet&nbsp;<\/li>\n\n\n\n<li>\u00bd cup gluten free oats&nbsp;<\/li>\n\n\n\n<li>124 g cooked pasta \u2013 gluten-free and made from low FODMAP flours&nbsp;<\/li>\n\n\n\n<li>1 cup quinoa&nbsp;<\/li>\n\n\n\n<li>1 cup rice \u2013 white and brown&nbsp;<\/li>\n\n\n\n<li>4 cakes rice cakes&nbsp;<\/li>\n\n\n\n<li>\u00bd cup rice noodles&nbsp;<\/li>\n\n\n\n<li>1\/3 cup soba noodles (100% buckwheat)&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Legumes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\/4 cup chickpeas, canned and rinsed&nbsp;<\/li>\n\n\n\n<li>1\/3 cup lentils, canned and rinsed&nbsp;<\/li>\n\n\n\n<li>1cup firm tofu&nbsp;<\/li>\n\n\n\n<li>1 cup tempeh&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nuts and Seeds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Brazil nuts&nbsp;<\/li>\n\n\n\n<li>2 tablespoons chia seeds&nbsp;<\/li>\n\n\n\n<li>3 tablespoons hemp hearts&nbsp;<\/li>\n\n\n\n<li>32 peanuts&nbsp;<\/li>\n\n\n\n<li>15 pecan halves&nbsp;&nbsp;<\/li>\n\n\n\n<li>2 teaspoons pine nuts&nbsp;<\/li>\n\n\n\n<li>3 tablespoons pumpkin seeds&nbsp;<\/li>\n\n\n\n<li>15 macadamia nuts&nbsp;<\/li>\n\n\n\n<li>3 tablespoons sesame seeds&nbsp;<\/li>\n\n\n\n<li>15 walnut halves&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Milk Products<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup almond milk&nbsp;&nbsp;<\/li>\n\n\n\n<li>\u00bd cup cream, whipped (35% milk fat)&nbsp;<\/li>\n\n\n\n<li>2 slices hard cheese \u2013 cheddar, mozzarella, parmesan, swiss&nbsp;<\/li>\n\n\n\n<li>1 cup lactose-free milk&nbsp;<\/li>\n\n\n\n<li>\u00be cup lactose-free yogurt&nbsp;<\/li>\n\n\n\n<li>2 tablespoons lactose-free soft cheese (cottage, cream, ricotta)&nbsp;<\/li>\n\n\n\n<li>\u00be cup lactose-free ice cream&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sweeteners<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00bc cup brown sugar&nbsp;<\/li>\n\n\n\n<li>\u00bc cup cane sugar&nbsp;<\/li>\n\n\n\n<li>1 teaspoon coconut sugar&nbsp;<\/li>\n\n\n\n<li>2 tablespoons maple syrup&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Low FODMAP Beverages<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Alcohol<\/strong> (Note: alcohol in general can be a gut irritant for some individuals and it&#8217;s best to limit or avoid consumption)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 375 ml can beer&nbsp;<\/li>\n\n\n\n<li>1 oz brandy&nbsp;<\/li>\n\n\n\n<li>1 oz gin&nbsp;<\/li>\n\n\n\n<li>1 oz tequila&nbsp;<\/li>\n\n\n\n<li>1 oz vodka&nbsp;<\/li>\n\n\n\n<li>150 ml glass wine, white and sparkling&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tea<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup black, weak&nbsp;<\/li>\n\n\n\n<li>1 cup green&nbsp;<\/li>\n\n\n\n<li>1 cup peppermint&nbsp;<\/li>\n\n\n\n<li>1 cup rooibos, weak&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Coffee<\/strong> (Note: <a href=\"https:\/\/cdhf.ca\/en\/is-coffee-bad-for-digestion\/\" target=\"_blank\" rel=\"noreferrer noopener\">caffeine<\/a> can be a gut irritant for some individuals)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup coffee, drip&nbsp;<\/li>\n\n\n\n<li>30 ml espresso&nbsp;<\/li>\n\n\n\n<li>1 cup specialty espresso drinks with lactose-free milk or almond milk&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Juice<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00be cup cranberry, 100%&nbsp;<\/li>\n\n\n\n<li>\u00be cup lemonade&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2024\/09\/UnderstandingFodmaps_2025-02-792x1024.png\" alt=\"low fodmap grocery list\" class=\"wp-image-60834 lazyload\"\/><noscript><img decoding=\"async\" width=\"792\" height=\"1024\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2024\/09\/UnderstandingFodmaps_2025-02-792x1024.png\" alt=\"low fodmap grocery list\" class=\"wp-image-60834 lazyload\"\/><\/noscript><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Who May Benefit from the Low FODMAP Diet?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you experience any of the symptoms commonly associated with IBS, consult your physician.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In addition to other treatments your doctor may recommend, the low FODMAP diet may be an effective strategy to ease the pain, gas, and altered bowel patterns commonly experienced in IBS.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Research indicates the low FODMAP diet is <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27382323\/#:~:text=However%2C%20dietary%20adherence%20by%20the,bowel%20syndrome;%20low%20FODMAP%20diet.\" target=\"_blank\" rel=\"noreferrer noopener\">best implemented under the supervision<\/a> of a qualified health care professional, such as a registered dietitian.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We encourage you to seek additional sources that are supported by recent scientific evidence.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQs<\/h2>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Is the low FODMAP diet gluten-free?&nbsp;<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Yes, in phase 1 of the low FODMAP diet it is a gluten-free diet. However, the temporary elimination of gluten does not mean you need to eliminate it long term. Only those with a diagnosed Celiac disease need to avoid all gluten.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Foods that contain gluten often contain fructans so some people notice a reduction in symptoms when eliminating gluten but this is often mistaken for a fructan intolerance not a gluten intolerance.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your dietitian can help you determine if you have a possible gluten intolerance or fructan intolerance.&nbsp;<\/p>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Low FODMAP substitutions for onions and garlic?&nbsp;<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Garlic or onion infused oils are great replacements for their whole counterparts. These oils do not cause IBS symptoms because fructans found in these foods are not soluble in oil, meaning they will <a href=\"https:\/\/www.monashfodmap.com\/blog\/all-about-onion-garlic-and-infused-oils-on-the-low-fodmap-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">not leech out of the oil<\/a> and cause unwanted symptoms.&nbsp;<\/p>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Are there low FODMAP diet risk and nutritional deficiencies possible on this diet?&nbsp;<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Potentially. If not followed carefully to ensure all nutrient needs are met it is possible to have <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35581170\/\" target=\"_blank\" rel=\"noreferrer noopener\">nutritional deficiencies<\/a> on this diet. Common nutrients of concern are: calcium, iron, zinc, magnesium and B vitamins.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Work with a registered dietitian to reduce the risk of deficiency.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-fe48e5de wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2024\/09\/UnderstandingFodmaps_2025.pdf\">Download the Understanding FODMAPs Grocery List<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:23px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Other Approaches to IBS Treatment<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">While the low FODMAP diet is well researched to treat a majority of IBS patients with symptom management, this diet is <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5390324\/\" target=\"_blank\" rel=\"noreferrer noopener\">not the best approach for everyone<\/a>.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Namely, children, those with cognitive impairment, or those with a history of disordered eating or diagnosed eating disorder are advised to follow a strict low FODMAP diet.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Further, those with a busy schedule, limited cooking time\/skills may also benefit from other treatment methods.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Other treatment strategies include:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/cdhf.ca\/en\/gut-directed-hypnotherapy-for-ibs-a-dietitians-comparative-review-of-nerva-and-regulora-experiences\/\" target=\"_blank\" rel=\"noreferrer noopener\">Gut-Directed Hypnotherapy<\/a>&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38729393\/\" target=\"_blank\" rel=\"noreferrer noopener\">Modified low FODMAP diet<\/a>&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.nice.org.uk\/guidance\/cg61\" target=\"_blank\" rel=\"noreferrer noopener\">NICE Guidelines<\/a>&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>IBS targeted supplements&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Medications for symptom management&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Work with your medical doctor to determine which approach is best for you and your individual needs.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This guide is meant to explain the basics only, and CDHF encourages any IBS patients who are thinking about attempting this elimination diet for themselves to do so under the guidance of a registered dietitian. Use the contact form below to reach out to CDHF if you\u2019d like to be connected with a dietitian in your area. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Want to learn more about low FODMAP? Check out these articles to learn more:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/cdhf.ca\/en\/low-fodmap-diet-dietitian-tips-for-getting-enough-fibre\/\" target=\"_blank\" rel=\"noreferrer noopener\">Low FODMAP Diet: Dietitian Tips to getting more Fibre<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/cdhf.ca\/en\/low-fodmap-smoothie-options\/\" target=\"_blank\" rel=\"noreferrer noopener\">Low FODMAP Smoothie Options<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/cdhf.ca\/en\/the-low-fodmap-diet-for-children\/\" target=\"_blank\" rel=\"noreferrer noopener\">The Low FODMAP Diet for Children<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/cdhf.ca\/en\/low-fodmap-breakfast-a-guide-to-managing-ibs-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\">Low FODMAP Breakfast<\/a><\/li>\n<\/ul>\n\n\n<script>\nvar gform;gform||(document.addEventListener(\"gform_main_scripts_loaded\",function(){gform.scriptsLoaded=!0}),document.addEventListener(\"gform\/theme\/scripts_loaded\",function(){gform.themeScriptsLoaded=!0}),window.addEventListener(\"DOMContentLoaded\",function(){gform.domLoaded=!0}),gform={domLoaded:!1,scriptsLoaded:!1,themeScriptsLoaded:!1,isFormEditor:()=>\"function\"==typeof InitializeEditor,callIfLoaded:function(o){return!(!gform.domLoaded||!gform.scriptsLoaded||!gform.themeScriptsLoaded&&!gform.isFormEditor()||(gform.isFormEditor()&&console.warn(\"The use of gform.initializeOnLoaded() is deprecated in the form editor context and will be removed in Gravity Forms 3.1.\"),o(),0))},initializeOnLoaded:function(o){gform.callIfLoaded(o)||(document.addEventListener(\"gform_main_scripts_loaded\",()=>{gform.scriptsLoaded=!0,gform.callIfLoaded(o)}),document.addEventListener(\"gform\/theme\/scripts_loaded\",()=>{gform.themeScriptsLoaded=!0,gform.callIfLoaded(o)}),window.addEventListener(\"DOMContentLoaded\",()=>{gform.domLoaded=!0,gform.callIfLoaded(o)}))},hooks:{action:{},filter:{}},addAction:function(o,r,e,t){gform.addHook(\"action\",o,r,e,t)},addFilter:function(o,r,e,t){gform.addHook(\"filter\",o,r,e,t)},doAction:function(o){gform.doHook(\"action\",o,arguments)},applyFilters:function(o){return gform.doHook(\"filter\",o,arguments)},removeAction:function(o,r){gform.removeHook(\"action\",o,r)},removeFilter:function(o,r,e){gform.removeHook(\"filter\",o,r,e)},addHook:function(o,r,e,t,n){null==gform.hooks[o][r]&&(gform.hooks[o][r]=[]);var d=gform.hooks[o][r];null==n&&(n=r+\"_\"+d.length),gform.hooks[o][r].push({tag:n,callable:e,priority:t=null==t?10:t})},doHook:function(r,o,e){var t;if(e=Array.prototype.slice.call(e,1),null!=gform.hooks[r][o]&&((o=gform.hooks[r][o]).sort(function(o,r){return o.priority-r.priority}),o.forEach(function(o){\"function\"!=typeof(t=o.callable)&&(t=window[t]),\"action\"==r?t.apply(null,e):e[0]=t.apply(null,e)})),\"filter\"==r)return e[0]},removeHook:function(o,r,t,n){var e;null!=gform.hooks[o][r]&&(e=(e=gform.hooks[o][r]).filter(function(o,r,e){return!!(null!=n&&n!=o.tag||null!=t&&t!=o.priority)}),gform.hooks[o][r]=e)}});\n<\/script>\n\n                <div class='gf_browser_gecko gform_wrapper gravity-theme gform-theme--no-framework' data-form-theme='gravity-theme' data-form-index='0' id='gform_wrapper_3' >\n                        <div class='gform_heading'>\n                            <h2 class=\"gform_title\">Contact CDHF<\/h2>\n                            <p class='gform_description'>Please fill out the form below. 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