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Low FODMAP Diet

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What is it?

FODMAPs describe a collection of short-chain carbohydrates found in many common foods. FODMAPs stands for Fermentable Oligo-, Di- and Mono-saccharides, and Polyols.

Food Recommendations

Consuming foods high in FODMAPs results in an increased volume of liquid and gas in the small and large intestine, resulting in distention and symptoms such as abdominal pain and gas and bloating. Following a low FODMAP diet should result in a decrease in digestive symptoms. There is a cumulative effect of these foods on symptoms. In other words, eating foods with varying FODMAP values at the same time will add up, resulting in symptoms that you might not experience if you ate the food in isolation.

Foods To Avoid

Fruits High in Fructose
  • Apples
  • Pears
  • Mangoes
  • Cherries
  • Watermelon
  • Garlic
  • Onions
  • Cauliflower
  • Asparagus
  • Broccoli (in large amounts)
  • Milk (cow, goat, and sheep)
  • Soft cheeses (e.g., ricotta, cottage cheese)
  • Yogurt
  • Ice cream

Speak with your care provider for the recommendations on foods to avoid.

Safe Foods

Check food labels for the risk of cross-contamination.  Items that are naturally gluten-free may become contaminated if they are made on the same production line as, or moved together in same place as foods containing gluten.

Fruits
  • Bell peppers
  • Carrots
  • Cucumbers
  • Eggplant
  • Green beans
  • Lettuce
  • Spinach
  • Zucchini
  • Lactose-free milk
  • Almond milk
  • Coconut milk
  • Hard cheeses (e.g., cheddar, parmesan)
  • Butter (in small amounts)
  • Greek yogurt (lactose-free)
  • Eggs
  • Chicken
  • Beef
  • Fish
  • Tofu (firm)
  • Tempeh

Speak with your care provider for the recommendations on safe foods. 

Friendly Recipes

Low-FODMAP Maple Mustard Roasted Chicken with Root Veggies

Low-FODMAP Teriyaki Salmon with Bok Choy & Rice

Low-FODMAP Thyme & Rosemary Pot Roast