The Low FODMAP Diet
(FODMAP = Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols)
What are FODMAPs?
FODMAPs are a type of carbohydrate found in
many foods. There are 4 groups of FODMAPs:
ξ Fructose (Ex: fruit, honey, high fructose
ξ Lactose (Ex: milk, certain cheeses,
ξ Oligosaccharides (Ex: wheat, onion, garlic,
broccoli, legumes, soy milk)
ξ Polyols (Ex: sorbitol, mannitol, xylitol, and
foods like mushrooms and pitted fruits)
Why should I try a low FODMAP diet?
Many people are sensitive to FODMAPs. Those
people may not digest FODMAPs well or absorb
them well in the small intestine. Instead, they serve
as food for bacteria in the colon. This leads to
abdominal cramping, bloating, excess gas, and/or
abnormal stools (constipation and diarrhea).
Patients with irritable bowel syndrome (IBS) often
follow a low FODMAP diet to help improve
symptoms. The diet may also be helpful for other
How do I follow a low FODMAP diet?
ξ The best approach is to get help from a
dietitian. He/she can guide you through
food choices and ingredients, ensure good
overall diet quality, and figure out specific
ξ The first step is to avoid high FODMAP
foods for at least 2 weeks. Eat low
FODMAP foods. You will need to read food
labels to avoid high FODMAP ingredients.
ξ If your symptoms improve, try adding back
high FODMAP foods for 2 days at a time.
Allow for a couple of days in between so
you don’t confuse reactions.
ξ Keep a food log. A log can help you
monitor intake and symptoms.
Tips for a low FODMAP diet:
ξ Try to vary foods in your diet as much as
you can to ensure a high quality diet.
ξ FODMAPs are dose dependent. This means
that if you are intolerant to a certain group,
eating more will likely worsen symptoms.
You will most likely be able to handle a
ξ Wheat is a FODMAP. Eat gluten free grains
when you are getting rid of high FODMAPs
since they do not have wheat.. Gluten is not
a FODMAP, but it is usually conjoined with
ξ Limit serving sizes of low FODMAP fruits
if you have symptoms after eating these
foods. These symptoms could be related to
eating large amounts of low FODMAPs or
fiber all at once.
ξ Though it is not common, it is possible, to
be sensitive to all 4 FODMAP groups.
Low-FODMAP Diet Food Choices
Fruit Vegetables Grains Dairy Other
Note: Keep fruit
servings to ½ cup
shoots, bok choy,
green beans, lettuce,
bell peppers, pickle,
or cereal products
Corn chips and
rice or coconut milk
Meat, Eggs and
Oil, nuts/seeds* (no
fennel, and oolong)
Avoid or Reduce these Foods Containing FODMAPs
Fructose Lactose Oligos Polyols
Apple, mango, pear,
watermelon, juice, dried
Asparagus, honey, high
fructose corn syrup,
custard, ice cream,
yogurt, egg nog
Soft unripened cheese
(ex: cottage, cream,
*small amount sour
cream is okay
Beet, broccoli, brussels
sprouts, cabbage, fennel,
garlic, onion, chicory root
Barley, beans, chickpeas,
couscous, inulin, lentils,
pistachios, rye, soy milk,
wheat (pasta, bread),
nectarine, peach, plum,
mushroom, sweet potato
Ending in “ol”
(i.e. xylitol, sorbitol)
Low FODMAP Meal and Snack Ideas
ξ Rice or corn cereal, lactose free milk, blueberries
ξ Scrambled eggs, bacon, and gluten free toast with peanut butter
ξ Omelette with cheddar cheese, turkey, tomatoes, and spinach
ξ Ham and swiss on gluten free bread, grapes, plain potato chips
ξ Corn tortilla with chicken and melted cheddar cheese, sour cream, side of baby carrots
ξ Salad with cucumber, tomato, red bell pepper, feta cheese, olives, olive oil and vinegar
ξ Fish fillet, potatoes, green beans
ξ Gluten-free pasta with chicken, tomatoes, spinach, and pesto sauce
ξ Beef stir fry with carrot, water chestnuts, scallions, red bell pepper, atop rice
ξ String cheese, cheddar cheese, lactose-free yogurt, lactose-free ice cream
ξ Gluten-free pretzels, plain potato chips, popcorn, or rice cakes
ξ Small amount nuts with low FODMAP fruit
ξ Salt, pepper, paprika, cumin, ginger, most mustard (avoid onion)
ξ Lemon, lime, vinegar, fish sauce, soy sauce
ξ Scallions, basil, cilantro, chives, dill, parsley, rosemary
What is the most important thing you learned from this handout?
What changes will you make in your diet/lifestyle, based on what you learned today?
If you are a UW Health patient and have more questions please contact UW Health at one of the phone numbers
listed below. You can also visit our website at www.uwhealth.org/nutrition.
Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s Hospital (AFCH) can
be reached at: (608) 890-5500
Nutrition clinics for UW Medical Foundation (UWMF) can be reached at: (608) 287-2770
Your health care team may have given you this information as part of your care. If so, please use it and call if you have any questions. If
this information was not given to you as part of your care, please check with your doctor. This is not medical advice. This is not to be
used for diagnosis or treatment of any medical condition. Because each person’s health needs are different, you should talk with your
doctor or others on your health care team when using this information. If you have an emergency, please call 911. Copyright © 10/2016
University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Clinical Nutrition Services Department and
the Department of Nursing. HF#277