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Low FODMAPsister

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Low FODMAPsister

In my previous post, “Got Milk?”, I discussed briefly some items that show up on a high FODMAP diet. If you are not familiar with FODMAPs, here is a little fact sheet about the diet.

  • FODMAPs stands for Fermentable Oligo-Di-Mono-Saccharides & Polyols
  • It was developed at Monash University in Melbourne by Peter Gibson and Susan Shepard.
  • FODMAPs are short chain carbohydrates, di-saccharides, mono-saccharides, and related alcohols that are poorly absorbed in the small intestine.
  • FODMAPs carbs are huge in the Western diet.
  • FODMAPs are bad for a sister because if the FODMAPs food is not absorbed in the small intestine, it passed to the large intestine where bacteria ferments them. The result: bloating and flatulence.

The best way to see if a low FODMAP diet would work for you, is to start using a Food Diary and start eliminating those foods that give you problems. You could also start cutting out all foods that are on the High FODMAP list, and see if your symptoms improve. I have noticed that some lists that are found on the internet are contradicting, but here is a draft-list from an IBS sister, myself, that has caused me troubles & success’ with these High & Low FODMAP foods.

Here are some of the common foods to avoid on a low-FODMAP diet:

Garlic, Onions, baked beans, cauliflower, mushrooms, peas, soy beans, apples, avocado, grapefruit, mango, peaches, raisins, watermelon, biscuits, cashews, wheat bread, wheat cereal, barley, rye, pistachios, high fructose corn syrup, honey, milk chocolate, artificial sweeteners, sports drinks, cow and goat milk, yogurt (including greek yogurt), margarine, ice cream.

I like this article that shows why some of these vegetables would upset a Sister:

Here are some foods that are on the low-FODMAP diet that do well for me:

bok choy, cooked carrots (raw veggies can make you gassy), small amounts of corn, cucumber, green pepper, ginger, kale, okra, pumpkin, spinach, tomato, zucchini, bananas, cantaloupe, grapes, honeydew, lemon, lime, orange, pineapple, strawberry, chicken, lean beef, lamb, pork, turkey, salmon, crab, lobster, shrimp, oysters, wheat free breads,rice noodles, oat based cereals, brown rice, coconut milk & flesh, quinoa, maple syrup, strawberry jam, egg whites, tofu.

 I suggest going online and checking different FODMAP diets and compile your own list of foods that you eat, and see if eliminating them helps your IBS. Here is an example of a food diary. If you have a negative comment under a certain food, cut it out and see if your symptoms improve!


If I were to compare my food diary to the FODMAP diet, I would see that maybe these vegetables would be better for me if I ate them cooked. I would also see that garlic and onion were in the salad dressing I used, and discontinue using that. I also would see that the wheat pita, onion, and greek yogurt in my dinner entree could be major culprits. I would try to cut these out and see if my symptoms improved.

It has been really hard for me to follow a low FODMAP diet due to having to give up diary AND gluten, as well as other favorite foods. Has anyone else been able to follow this diet strictly and have success?

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