The document discusses the FODMAP elimination diet, which is used to determine if certain types of carbohydrates called FODMAPs are causing gastrointestinal issues like bloating, diarrhea, and constipation. The diet involves restricting all high-FODMAP foods for 6-8 weeks during an elimination phase and then gradually reintroducing them one at a time during a challenge phase to identify triggers. Common high-FODMAP foods include wheat, dairy, beans, onions, apples, and artificial sweeteners. The goal is to find the most liberal diet that avoids symptoms.

1. FODMAP Elimination Diet
FODMAP* is an acronym to remember a specific group of
carbohydrates. Not all carbohydrates are FODMAPs.
The main FODMAPs found in the diet include:
 Fructose – found in fruits, honey, High Fructose Corn Syrup (HFCS)
 Lactose– found in dairy products
 Fructans– found in wheat, garlic, onion, inulin
 Galactans – found in legumes such as beans, lentils, edamame
 Polyols – found in some artificial sweeteners, stone fruits like peaches,
apricots, cherries, nectarines, avocado)
*FODMAP stands for Fermentable Oligo-, Di- and Mono-Saccharides and Polyols.
FODMAP carbohydrates are:
1. Poorly absorbed in the small intestine.
2. Easily fermented by bacteria in the colon
So, FODMAP carbohydrates can:
1. Increase gas production.
2. Pull more water into the colon and disrupt normal
fluid balance.
Low FODMAP Diet (FODMAP Elimination Diet)
The purpose of the FODMAP elimination diet is to determine
whether or not fermentable carbohydrates (FODMAPS) are
causing IBS symptoms. Research supports that functional
gastrointestinal symptoms (bloating, diarrhea, constipation,

2. cramping, gas) can improve with a low FODMAP diet. The diet
occurs in two phases, the elimination and challenge phases:
Elimination
 Restrict all FODMAPs for 6-8 weeks by consuming low
FODMAP foods and avoiding high FODMAP foods
Challenge
 Reintroduce 1 FODMAP carbohydrate group at a time and
monitor symptoms
 The Goal is to be able to eat the most liberal and nutritious
diet possible.
Dietitian supervision is critical in both phases to ensure
nutritional adequacy. This diet may not be appropriate for
individuals who are malnourished, underweight, or those at risk/
with history of eating disorders.
FOOD LIST
This is a basic list of FODMAP foods to help you get started and see if this diet may be
beneficial for you. Remember it is recommended to work with a dietitian.
Food Group Low FODMAPS High FODMAPS
(Avoid)
Dairy Lactose free dairy, Low lactose
dairy:
High lactose dairy:
Protein Sources Beef, chicken, eggs,fish, lamb,
pork, shellfish, turkey, nut milks,
nut butters, peanuts, pecans,
tempeh, tofu
Cashews, beans, black eyed peas,
miso, lentils, bulgur, soy beans
Grains Any products made with gluten
free/ spelt grains (corn, oats,
potato, quinoa,rice, tapioca etc.)
Any products made with wheat/
barley / rye,foods with chicory
root or inulin as ingredients
Fruits bananas, blueberries, cantaloupe,
cranberries, grapes, honeydew,
kiwi, lemon, lime, mandarin,
orange, passion fruit, pineapple,
raspberries,strawberries,
tangerine
apples, applesauce, apricots,
blackberries, canned fruit, dates,
dried fruits, figs, guava, mango,
nectarines, papaya, peaches,
pears, plums, persimmon,
prunes, watermelon

3. Vegetables alfalfa/bean sprouts,bamboo
shoots, bell peppers, bok choy,
carrots, cabbage (common),
cucumbers, eggplant, green
beans, kale, lettuce, parsnips,
pumpkin, potatoes,radishes,
rutabaga, spinach, squash,
tomatoes, turnips, water
chestnuts,zucchini
artichokes, cauliflower,
mushrooms, sugar snap peas
Beverages fruit and vegetable
juices/smoothies
made with foods allowed (limit to
½ cup at a time), coffee, tea
made with HFCS/ or avoid foods
to limit, fortified wines (sherry,
port)
Seasonings &
Condiments
Jam, jelly, pickle,relish,salsa,
sauce, and salad dressing made
with foods allowed and no HFCS,
cooking oils, mustard,
mayonnaise, soy sauce, vinegar,
seeds (chia, flax, pumpkin,
sesame, sunflower),
chutney, jam, jelly,pickle, relish,
salsa, sauce or salad dressing
made with HFCS/ foods to avoid,
agave, garlic, garlic salt/powders,
honey, hummus, molasses,
onions, onion salt/powders,
tomato paste, artificial
sweeteners (isomalt, mannitol,
sorbitol, xylitol)
Desserts Any made with foods allowed Any made with HFCS or avoid
foods