Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols (sugar alcohols) are poorly absorbed in the small intestine. They are osmotic, meaning they pull water into the intestinal tract. When consumed in excess, they may be fermented by intestinal bacteria, which can lead to gas, bloating, cramping and/or diarrhea and other symptoms common with Irritable Bowel Syndrome (IBS). Eliminating dietary FODMAPs might alleviate these symptoms.

In addition to what is listed below, raw, unsalted nuts and seeds (except for pistachios) are allowed in appropriate serving sizes (2 Tablespoons).

Follow the low-FODMAP diet for 6 weeks. After this, if symptoms have resolved, you can add foods back in one at a time to identify your trigger foods. Please schedule an appointment with our dietitian to oversee this ‘challenge phase’.


Low FODMAP Meals and Snacks:

  • Scrambled eggs with spinach and feta
  • Oatmeal topped with sliced banana, almonds and brown sugar
  • Lactose-free yogurt with strawberries and crushed walnuts
  • Rice pasta with chicken, tomatoes and zucchini
  • Sliced turkey on a gluten-free wrap with lettuce, tomato, Swiss cheese, and mustard
  • Quesadilla with corn tortilla and cheddar cheese
Food GroupLow FODMAPsHigh FODMAPs (avoid)
Eggs, Meats, Poultry, Fishbeef, chicken, deli slices, eggs, fish, lamb, pork, shellfish, turkeymade with HFCS/foods to limit
Dairylactose free dairy (any), low lactose dairy: cream cheese, half and half, hard cheeses (cheddar, colby, parmesan, swiss, etc), soft cheeses (brie, feta, mozzarella, etc), sherbet, yogurt (greek), whipped creamhigh lactose dairy: buttermilk, chocolate, creamy/cheesy sauces, custard, ice cream, milk (cow's, goat's, sheep's, condensed, evaporated), soft cheeses (cottage, ricotta, etc), sour cream.
Meat, Non-Dairy Alternativesmilk alternatives (almond, coconut, rice, soy (made from soy protein)), nuts (walnut, macadamia, peanut, pecan, pine), nut butters, tempeh, tofucashews, beans, black eyed peas, bulgur, lentils, miso, pistachios, soybeans, soy milk (made from soybeans)
Grainsmade with gluten free/spelt grains (corn, oats, potato, quinoa, rice, tapioca, etc): bagels, biscuits, breads, cereals, chips, crackers, noodles, pancakes, pastas, pretzels, tortillas, waffles, oatmeal, oat bran, popcorn, quinoa, rice, rice branmade with wheat/barley/rye when it’s the major ingredient, gluten free/spelt grains made with foods to limit, chicory root, inulin
Fruitsbananas, blueberries, cantaloupe, cranberries, grapes, honeydew, kiwi, lemon, lime, mandarin, orange, passion fruit, pineapple, raspberries, rhubarb, strawberries, tangerineapples, applesauce, apricots, blackberries, boysenberries, canned fruit, dates, dried fruits, figs, guava, mango, nectarines, papaya, peaches, pears, plums, persimmon, prunes, watermelon
Vegetablesalfalfa/bean sprouts, bamboo shoots, bell peppers, bok choy, carrots, cabbage (common), cucumbers, eggplant, green beans, kale, lettuce, parsnips, pumpkin, potatoes, radishes, rutabaga, seaweed (nori), spinach, squash, tomatoes, turnips, water chestnuts, zucchiniartichokes, cauliflower, mushrooms, sugar snap peas
Dessertsmade with foods allowedmade with HFCS/foods to limit
Beveragesfruit and vegetable juices/smoothies made with foods allowed (limit to 1 cup at a time), coffee, teamade with HFCS/foods to limit, fortified wines (sherry, port)
Seasonings, Condimentsjam, jelly, pickle, relish, salsa, sauce, salad dressing made with foods allowed, most spices and herbs, broth (homemade), butter, chives, cooking oils, garlic/onion infused oil, maple syrup without HFCS, mustard, margarine, mayonnaise, onion (spring-green part), olives, pepper, pesto, salt, seeds (chia, flax, pumpkin, sesame, sunflower), sugar, soy sauce, vinegarchutney, jam, jelly, pickle, relish, salsa, sauce or salad dressing made with HFCS/ foods to limit, agave, garlic, garlic salt/powders, honey, hummus, molasses, onions (brown, leeks, shallots, spinach, white, spring-white part), onion salt/powders, tomato paste, artificial sweeteners (isomalt, mannitol, sorbitol, xylitol)



HFCS = High Fructose Corn Syrup

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Eric Morgenstern, MD PLLC