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Fodmap Diet


FODMAP is the acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. FODMAPs are certain types of carbohydrates found in foods, including:
fructose (i.e. certain fruits, honey, high fructose corn syrup (HCFS)),
lactose (i.e. dairy products),
fructans (i.e. wheat, garlic, apples, baked beans),
galactans (i.e. beans, lentils, and soybeans), and
polyols (artificial sweeteners containing isomalt, mannitol, sorbitol, xylitol, and fruits with stones like avocados and apricots).

Originally, the diet came from a group of researchers looking for a way to help people suffering from either Irritable Bowel Syndrome (IBS) or Functional Gastrointestinal Disorders (FGIDs). They developed a theory that IBS and FGIDs may come from consuming certain foods that are poorly absorbed in the small intestines. Poor digestion allows time for FODMAPs to be fermented upon by gastrointestinal bacteria and produce hydrogen and methane in the gut. The Low FODMAP diet is filled with high fiber and high natural, prebiotic foods. The basic idea is to reduce gas causing foods, such as the short-chain carbohydrates that are poorly digested in the small intestines. The Low FODMAP foods will also help develop the growth of beneficial bacteria in the gut. Normally, it’s used to try to reduce symptoms of IBS or an FGID by use for two to six weeks and then gradually re-introducing small amounts of individual foods back into your diet.

Foods Recommended on a FODMAP diet

Meat:  beef, chicken, turkey, lamb, port, deli slices not prepared with HFCS, canned tuna, fish, shellfish, eggs

Lactose-free or low-lactose dairy:  cream cheese, half and half, hard cheeses (cheddar, Colby, parmesan, swiss etc), mozzarella, whipped cream, yogurt, sherber


Rice or almond milk substitutes, nuts:  walnuts, macadamias, peanuts, pecans, pine nuts, nut butters, soy milk made from soy protein


Gluten Grains:  Gluten-free breads, tortillas, cereals, pastas, crackers and chips that are made with spelt grains (corn, oats, potato, quinoa, rice, tapioca), oatmeal and oat bran, popcorn, quinoa, rice and rice bran;


Fruits: Bananas, blueberries, cantaloupe, cranberries, grapes, grapefruit, honeydew, kiwi, kumquat, lemon, lime, mandarin, orange, passion fruit, pineapple, raspberries, rhubarb, strawberries, tangerines;


Vegetables: Alfalfa sprouts, bamboo shoots, bean sprouts, bell peppers, bok choy, carrots, cabbage, corn, cucumbers, eggplant, green beans, kale, lettuce, parsnips, pumpkin, potatoes, radishes, rutabaga, seaweed, spinach, squash, tomatoes, turnips, yams, water chestnuts, zucchini;


Drink: Coffee, espresso made with lactose-free cow’s milk, herbal tea (weak), dandelion tea, black tea (weak), green tea, peppermint tea, white leaf tea


Foods to avoid on a low FODMAP Diet


Any food made with High Fructose Corn Syrup (HFCS); the artificial sweeteners isomalt, mannitol, sorbitol or xylitol;

High lactose dairy such as: cow & goat  milk, buttermilk, creamy sauces, custard,

Milk chocolate, soft cheeses such as: cottage cheese, ricotta, soy milk

Fruits: Apples, applesauce, apricots, blackberries, boysenberries, cherries, coconut, dates, dried fruits, figs, guava, mango, nectarines, papaya, peaches, pears, plums, persimmons, prunes, watermelon;

Legumes:  beans, chickpeas, lentils, and soybeans; Cashews

Drinks: Fortified wines like sherry and port, espresso made with cow’s milk, chamomile tea, strong herbal teas with chicory root, oolong tea;

Condiments: Chutney, jams and jellies made with HFCS, agave, garlic, garlic salts and powders, honey, molasses with HFCS, onion salts and powders, salsa, tomato paste.


Tips:  If you experience constipation, try eating oatmeal.
Drink lots of water!