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Why Low FODMAP?  What is Low FODMAP?

Ashley’s FODMAP foods list:

I have a google doc I use for my own purposes that you are welcome to look at.  Caveat: it is for my personal use, so you’ll see that I have Corn listed as “avoid” because I think I’m allergic to it.  Corn is OK on the low Fodmap diet.  You’ll also see color coding that I use for personal interests.  (Read my journey with fodmap here)



  • manage IBS symptoms
    • bloating
    • constipation
    • diarrhea
    • gas
    • stomach pain
    • headaches
    • unintentional weight loss
  • balance beneficial / non-beneficial bacteria in the gut
  • overall health

What is it?

  • What does FODMAP stand for?
    • FODMAPs are Fermentable Oligo-, Di-, and Mono-saccharides And Polyols.
  •  What is a low FODMAP diet, essentially?
    • Wheat-free, Lactose-free, Fructose-free, Soy-free (generally), low-sugar, and many fruits & vegetables …free
  • Is it the same as Gluten free?
    • No.  Gluten is a protein.  Fodmap’s are sugars.  People on a low Fodmap diet can have gluten, but generally don’t because they cut wheat from their diet.
    • Low Fodmap people can add isolated Gluten — “Vital Wheat Gluten” — to baked goods, if they like.
    • So, can I assume Gluten Free foods are safe?
      • NO.  Many gluten free foods contain honey or agave (fructose), or fruit juice concentrates.  Always read the label.
2 Comments leave one →
  1. April 21, 2015 12:09 am

    Thank you! I snagged your Google doc 🙂 My GI doc just mentioned that she wanted me to start the low FODMAP diet last week so I’m still researching what I can and can’t eat, trying to meal plan, get a grocery list together, etc. This will be very helpful!


  1. Low Fodmap Foods List | Thrifty Kitchen

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