A Guide to the FODMAP Diet

Do you have bloating, distention, or discomfort after eating and you just can’t seem to figure out what the problem is? It may be what you are eating!

In addition to many other foods and factors, eating the FODMAPs can be contributing to many people's gas and bloating. FODMAP stands for foods that are Fermentable, Oligo-, Poly-, Mono- saccharides and polyols, and these can very commonly cause bloating and distention after eating them. Following a FODMAP diet is fairly difficult to start with, but if you give it a good shot for 1-2 weeks, you may see significant improvement in your gas and bloating. To help guide you, here are a list of foods you can and cannot eat. Make a shopping list based off of these foods, prep your meals ahead of time, avoid the FODMAP foods, and prepare to feel better! 

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Avoid these foods for at least 2 weeks to determine if your gas and bloating improves or not. Not everyone feels better with the FODMAP diet so if you try this and do not feel like your gas and bloating changes accordingly, make an appointment with me so we can discuss different nutritional strategies. Below are some resources to help guide your recipes and you can download a copy of this document for your reference. 

Resources for fun recipes:






By Angie Hammer

Download this document for your personal reference

1)Gibson, PR; Shepherd, SJ (2005). "Personal view: food for thought--western lifestyle and susceptibility to Crohn's disease. The FODMAP hypothesis". Aliment Pharmacol Ther. 21 (12): 1399–1409.
2)Nanayakkara W, Skidmore P, O’Brien L, Wilkinson T, Gearry R. Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clinical And Experimental Gastroenterology, Vol 2016, Iss Issue 1, Pp 131-142 (2016). 2016;(Issue 1):131.
3)Wong W. Restriction of FODMAP in the management of bloating in irritable bowel syndrome. Singapore Medical Journal. September 2016;57(9):476-484.
4)Marum A, Moreira C, Tomas-Carus P, Saraiva F, Guerreiro C. A low fermentable oligo-di-mono-saccharides and polyols (FODMAP) diet is a balanced therapy for fibromyalgia with nutritional and symptomatic benefits. Nutricion Hospitalaria. June 5, 2017;34(3):667-674.
5) Tuck, CJ; Muir, JG; Barrett, JS; Gibson, PR (2014). "Fermentable oligosaccharides, disaccharides, monosaccharides and polyols: role in irritable bowel syndrome". Expert Rev Gastroenterol Hepatol. 8 (7): 819–834.
Angie Hammer