• Meghan Miller, LAc

Is the low FODMAP diet for you?

If you experience digestive problems like leaky gut, irritable bowel syndrome (IBS), inflammatory bowel disorder (IBD), gastroesophageal reflux (GERD), or small intestinal bacterial overgrowth (SIBO) - a low FODMAP diet might be for you.

FODMAP represents fermentable, oligosaccharides, disaccharides, monosaccharides and polyols - they are specific carbohydrates that are good for a person with a regular gut microbiome. However, for those who suffer from digestive issues like bloating, gas, and abdominal pain, this particular diet can reduce FODMAP food items that small intestinal bacterial overgrowth feeds on - as these food items are not easily absorbed in a person with a weak gut.


A low FODMAP diet is not made for long term use because it can starve the diversity of your microbiome. However, this is a great way to reduce your digestive symptoms while treating the root cause of your SIBO or other digestive symptoms. Furthermore, this regiment can help calm your immune system and repair your intestines.


There are many specific diets for a variety of digestive issues like anti-inflammatory, or the paleo diet. Our recommendation is for you to work with a healthcare provider to identify diagnostic tests to treat the root cause, and to create a treatment plan that is individual to your conditions:


1. 1 month low FODMAP diet

  • To address symptoms and reduce bacteria

  • To be done during elimination stage of your SIBO treatment

2. After 1 - 3 months

  • Reintroduction by each food category to check on tolerance

  • This is best done with a trained health care provider to monitor your if symptoms reoccurs

  • To be done during healing stage of your SIBO treatment

3. Maintenance

  • Long term management of food sensitivities and the root cause gut symptoms


Dairy and alternatives


Low FODMAP

  • Butter

  • Cheeses (2 ox or less) - brie, cottage, feta, ricotta, mozzarella, swiss

  • Lactose free milk

  • Rice/ oat milk

  • Tofu/ tempeh

  • Eggs


High FODMAP

  • Buttermilk

  • Cream cheese

  • Cream

  • Ice cream

  • Milk

  • Sour cream

  • Yogurt

Nuts and seeds


Low FODMAP

  • Brazil nuts

  • Chestnuts

  • Chia seeds

  • Flax seeds

  • Macadamias

  • Peanuts

  • Pecan halves

  • Pine nuts

  • Pumpkin seeds

  • Walnut halves

High FODMAP

  • Almonds

  • Cashews

  • Coconut

  • Hazelnuts

  • Pistachios

  • Sesame seeds

  • Sunflower seeds


Fats and oils

Low FODMAP

  • Almond oil

  • Avocado oil

  • Butter

  • Ghee

  • Coconut milk

  • Coconut oil

  • Olives

  • Olive oil (extra virgin)

  • Rice bran oil

  • Safflower oil

  • Sesame oil

  • Sunflower oil

  • Walnut oil

High FODMAP

  • Avocado

  • Chocolate

  • Soybean oil

  • Salad dressings and sauces with sweeteners

  • Additives with high FODMAP

Vegetables


Low FODMAP

  • Carrots

  • Chives

  • Eggplants

  • Green beans

  • Kale

  • Potato

  • Zucchini

High FODMAP

  • Artichoke

  • Asparagus

  • Garlic

  • Many legumes (beans)

  • Mushrooms

  • Onions

  • Soy beans

Fruits


Low FODMAP

  • Blueberries

  • Cantaloupe

  • Grapes

  • Lemon

  • Oranges

  • Pineapple

  • Strawberry


High FODMAP

  • Apples

  • Blackberries

  • Cherries

  • Mango

  • Pear

  • Watermelon


Sweetener


Low FODMAP

  • Glucose

  • Maple syrup

  • Sucrose (table sugar)


High FODMAP

  • Agave

  • High fructose corn syrup

  • Honey

  • Sugar alcohols: mannitol, xylitol, sorbitol, maltitol


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