WHAT IS IT?

A low fodmap diet is a temporary diet used to help manage symptoms of digestive disorders. A low fodmap diet helps you discover which foods are causing symptoms.

Who's a good candidate for this diet?

The low fodmap diet is used for people with irritable bowel syndrome (IBS), SIBO, and other disorders that cause intestinal and digestive issues. This diet can be beneficial for anyone that has problems with digestion, sensitive to bloating, excessive gas, or if you have chronic constipation or diarrhea.

HIGH FODMAP FOODS: Foods to Avoid

• Vegetables: Onion, garlic, corn, peas, brussel sprouts, artichoke, asparagus, mushrooms, cauliflower, snow peas
• Fruit: apples, pears, mango, cherries, watermelon, figs, dried fruit, blackberries, peaches, grapefruit
• Grains: Wheat, barley, couscous, farro, semolina, rye
• Legumes: kidney beans, split peas, baked beans, chickpeas, lentils, black-eyed peas
• Dairy products/alternatives: milk, margarine, soft cheeses, cottage and ricotta cheese, yogurt, ice cream, oat milk, soy milk
• Sweeteners: Honey, agave, high fructose corn syrup, fructose, mannitol, xylitol

LOW FODMAP FOODS: Food to Consume

• Vegetables: Carrots, arugula, broccoli, kale, green beans, bell peppers, bok choy, potato, tomato, zucchini, eggplant, collard greens, baby spinach, swiss chard
• Fruit: Banana, strawberry, blueberry, grapes, kiwi, olives, oranges, plantain, raspberry, grapes, cantaloupe, pineapple, honeydew
• Grains: Oats, quinoa, corn, quinoa or rice pasta,  brown rice, amaranth, spelt
• Protein: Eggs, tofu, plain cooked meats, poultry, and seafood, tempeh
• Seeds/Nuts: Pumpkin seeds, walnuts, macadamia, peanuts
• Dairy products/alternatives: almond milk, brie cheese, feta, hard cheeses, soy milk
• Sweeteners: Maple syrup, rice malt syrup, dark chocolate,  table sugar, brown sugar