More on Low-FODMAP Diet

multiple recipe ingredients


The low-FODMAP diet is the only scientifically proven diet recommended by the NHS and worldwide to relieve the symptoms of stomach issues ranging from IBS to Crohn’s disease and celiac disease.

FODMAP is an acronym that stands for:

Fermentable – meaning they are quickly broken down (fermented) by bacteria in the large bowel

Oligosaccharides – fructans and galacto-oligosaccharides (GOS) (wheat, onion, garlic, beans)

Disaccharides – lactose (milk, ice cream)

Monosaccharides – fructose (apples, pears, honey)


Polyols – sugar alcohols, such as sorbitol and mannitol (mushrooms, apricots, gum, nori)

What does this diet do?

The idea is that eliminating certain foods will eliminate certain digestive discomforts. More complex carbohydrates and sugars require extra steps to breakdown before nutrients are absorbed. Carbohydrates enter the first stage of digestion in the mouth with mastication. The mouth actually secretes and enzyme called amylase that is specifically designed to breakdown carbohydrates. What isn’t fully broken-down (most carbohydrates) in the mouth is then assimilated in the small intestine. This is where much of the symptoms from IBS and IBD manifest themselves. The scientific theory on this is that eliminating some of the more challenging-to-break-down carbohydrates, or foods that instigate discomfort, can minimize/ eliminate symptoms. The foods that are believed to instigate problems are some fruits, nightshades, and complex carbs and sugars — poly and oligosaccharides. However, every body is different. If you were to try this diet, it’s important to start by eliminating all potential problem foods and then slowly add in certain foods, one at a time. E.g.: legumes, or fruits, or maple syrup. Some people are fine with legumes, some fruits, some people are unable consume raw fruit and veg.

Foods you can eat on the low FODMAP diet – just some of my staples:

Legend: O= oligosaccharide; P=polysaccharide; C= cellulose; saccarides= sugar.

Low-FODMAP Friendly

Potential Trouble Foods
  • Eggs (free-range, cage-free are the best)
  • Gluten-Free Whole Grains: buckwheat, rice, teff, wild rice (seed, not grain), red rice, brown rice (not everyone)
  • Rice Pasta
  • Berries
  • Pineapple
  • Papaya
  • Pears/ Asian Pears
  • Apples (not everyone)
  • Dark Chocolate
  • Pre-Soaked Legumes (for some legumes are fine)
  • Lentils
  • Almonds and Almond Butter (not okay for all)
  • Honey (for most, monosaccharide)
  • Coconut Oil, Coconut Milk
  • Olive Oil
  • Salmon and White Fish
  • Sunflower Seeds
  • Small Portions, Grass-Fed Meats and Free-Range Poultry
  • Steamed Vegetables
  • Vegetables with High Water Content: lettuce, arugula, cucumber, sugar snap peas, radish, peas, kohlrabi, cabbage and more.
  • Lemons
  • Yams/ Sweet Potatoes
  • Beets
  • Parsnip
  • Squash
  • Seafood (for some this is too rich eg: lobster, scallops)
  • Butter
  • Avocado (not everyone)
  • Plantain
  • Limited amounts of Red Wine, Distilled Alcohol (not everyone)
  • Dairy
  • Gluten (Barley, Rye, Wheat, Kamut, Spelt)
  • Stone fruit (not everyon
  • Tomatoes
  • Eggplant
  • Okra
  • Corn (not everyone)
  • Nori (P)
  • Spirulina, Chlorella (P)
  • Xanthan Gum (P)
  • Tapioca Starch (P)
  • Guar Gum (P)
  • Carrageenan (P)
  • Flax Seed (P)
  • Chia Seed (P)
  • Soy
  • Coffee (not everyone)
  • Raw Kale (for some ALL raw veg)
  • Inulin fibre/ chicory root
  • High-Carb Meals (vegetarian w legumes)
  • Raw Food Diet, Vegan Diet (uncooked fibre, medium-chain sugars, and/or high carb to protein ratio in diet)
  • Maple Sugar (P)
  • Refined Sugar, Grains
  • Popcorn
  • Most Highly Processed, Fast Foods
  • Quinoa (for everyone, soaking and rinsing is very important)
  • Wheatgrass (C))
  • Oranges
  • Fruit Juice, Fresh Juices
  • Oats (not everyone)
  • Cashews (not everyone)
  • Peanuts (not everyone)
  • Chickpeas/ Garbanzo (P)
  • Deep-Fried Foods
  • Beer, or Excess Distilled Alcohol
  • Acidic Foods: tomatoes, peppers, apple cider vinegar, sauerkraut, kimchi (not everyone)
  • Green Tea (not everyone)
  • Sprouts (not everyone) (P)

Highly Recommended Cookbooks for Digestive Health: