Foods Eliminated in a FODMAP Diet: A Comprehensive Guide

According to Johns Hopkins Medicine, the FODMAP diet is a temporary eating plan that has been shown to reduce symptoms in up to 86% of people with Irritable Bowel Syndrome (IBS). Knowing what foods are eliminated in a FODMAP diet is the first step toward finding relief from persistent digestive issues like bloating, gas, and abdominal pain.

Quick Summary

This guide details the high-FODMAP foods to remove during the elimination phase of the diet. It covers the specific carbohydrates, or FODMAPs, and outlines common trigger foods across different food groups. Learn how to identify and avoid problematic ingredients to improve digestive comfort.

Key Points

• Oligosaccharides: Avoid foods like wheat, rye, garlic, onions, and legumes such as beans and lentils.

• Disaccharides: Eliminate lactose from regular milk, yogurt, and ice cream; opt for lactose-free alternatives or hard cheeses instead.

• Monosaccharides: Steer clear of high-fructose fruits like apples, watermelon, and peaches, along with honey and high-fructose corn syrup.

• Polyols: Cut out fruits like cherries and plums, vegetables such as cauliflower and mushrooms, and artificial sweeteners like sorbitol and mannitol.

• Seek Professional Guidance: The diet should ideally be undertaken with a dietitian to prevent nutritional deficiencies and effectively manage the reintroduction phase.

The FODMAP diet is a short-term, three-step elimination protocol designed to help individuals with functional gut disorders like IBS and SIBO identify which foods trigger their symptoms. FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These short-chain carbohydrates are poorly absorbed in the small intestine, and when they reach the large intestine, gut bacteria ferment them, producing gas and causing discomfort in sensitive individuals. The diet works by completely removing all high-FODMAP foods for a period of two to six weeks, followed by a reintroduction phase to pinpoint specific intolerances. Finally, a personalized maintenance plan is created based on the individual's tolerance levels.

High-FODMAP Foods to Eliminate

The elimination phase of the FODMAP diet is the most restrictive and requires careful attention to food choices. Understanding the specific foods within each FODMAP category is crucial for success.

Oligosaccharides

This group includes fructans and galacto-oligosaccharides (GOS), which are types of soluble plant fibers.

• Fruits and Vegetables: Artichokes, asparagus, garlic, leeks, onions, and radicchio.
• Grains: Wheat, rye, and barley, found in many breads, cereals, and pastas.
• Legumes: Lentils, chickpeas, beans, and soy products (made from whole soybeans).
• Nuts: Cashews and pistachios are high in fructans.

Disaccharides

The primary disaccharide to eliminate is lactose, the sugar found in dairy products.

• Dairy: Cow's milk, regular yogurt, ice cream, soft cheeses (like ricotta), and evaporated milk.
• Alternatives: While cow's milk is out, lactose-free milk and some hard cheeses like cheddar are typically tolerated in moderation.

Monosaccharides

This group focuses on fructose, a simple sugar found in fruits and honey. High-fructose foods should be eliminated during the initial phase.

• Fruits: Apples, cherries, pears, peaches, watermelon, and mango.
• Sweeteners: Honey and high-fructose corn syrup.

Polyols

Also known as sugar alcohols, polyols like sorbitol and mannitol are found naturally in some fruits and vegetables, and also used as artificial sweeteners.

• Fruits: Apples, apricots, blackberries, cherries, nectarines, peaches, pears, plums, and watermelon.
• Vegetables: Cauliflower, mushrooms, and sugar snap peas.
• Sweeteners: Sorbitol (420), mannitol (421), xylitol (967), maltitol (965), and isomalt (953) found in sugar-free gums and candies.

The Three Phases of the FODMAP Diet

Following a structured, professionally guided approach is essential for the FODMAP diet to be effective and safe long-term.

1. Elimination Phase: For 2-6 weeks, all high-FODMAP foods are completely removed from the diet. This phase aims to significantly reduce or eliminate symptoms and give the gut a rest.
2. Reintroduction Phase: One FODMAP group is reintroduced at a time over several days to assess tolerance. Keeping a food diary is critical during this phase to track symptoms and reactions.
3. Personalization Phase: Based on the results of the reintroduction phase, a long-term, personalized diet plan is established. This allows for a wider variety of foods while limiting only those that trigger symptoms.

High-FODMAP vs. Low-FODMAP Food Comparison

Food Group	High-FODMAP Examples (Eliminate)	Low-FODMAP Alternatives (Safe)
Vegetables	Onions, garlic, cauliflower, mushrooms, asparagus	Carrots, potatoes, cucumber, zucchini, green beans, spinach
Fruits	Apples, watermelon, peaches, cherries, pears	Oranges, grapes, strawberries, cantaloupe, ripe bananas
Dairy	Cow's milk, yogurt, ice cream, soft cheese	Lactose-free milk, hard cheeses (cheddar, brie), almond milk, feta
Grains	Wheat-based bread, pasta, and cereals; rye, barley	Rice, oats, quinoa, rice cakes, gluten-free bread
Protein	Most legumes (beans, lentils), marinated meats	Plain cooked meats, eggs, firm tofu, fish
Sweeteners	Honey, high-fructose corn syrup, sorbitol	Maple syrup, table sugar (in moderation), stevia

The Importance of Professional Guidance

The FODMAP diet is complex and restrictive, and undertaking it without professional help can lead to nutritional deficiencies or unnecessary dietary limitations. A trained dietitian can provide personalized guidance, ensure the diet is balanced, and help navigate the reintroduction phase effectively. The Monash University FODMAP Diet App is a helpful tool, using a traffic light system to classify foods based on extensive laboratory testing. For more information, the official Monash University FODMAP website is a primary resource.

Conclusion

Knowing what foods are eliminated in a FODMAP diet is the cornerstone of managing digestive symptoms associated with conditions like IBS. By understanding the different FODMAP categories—oligosaccharides, disaccharides, monosaccharides, and polyols—and the specific foods within them, individuals can successfully complete the initial elimination phase. Following the diet's structured reintroduction process, ideally with the support of a healthcare professional, allows for the discovery of specific triggers and the creation of a long-term, personalized eating plan. The ultimate goal is to expand dietary choices and reduce symptoms, not to permanently eliminate entire food groups unnecessarily.

How to Implement the Low-FODMAP Diet

• Assess Baseline: Before starting, track current symptoms and eating habits to better measure the diet's effectiveness.
• Use the Right Tools: Utilize reputable resources like the Monash FODMAP App for accurate food lists, as FODMAP content can be complex to determine.
• Plan Meals: With so many restrictions, meal planning is essential to ensure a balanced and varied diet during the elimination phase.
• Read Labels Carefully: Many packaged foods contain hidden FODMAPs, such as onion or garlic powder, high-fructose corn syrup, and various sugar alcohols.
• Reintroduce Systematically: Follow the reintroduction phase precisely, testing one FODMAP group at a time to isolate triggers effectively.
• Remember the Goal: The low-FODMAP diet is a temporary diagnostic tool, not a lifestyle diet. The aim is to return to the broadest diet possible.

Monash University FODMAP Diet

Frequently Asked Questions

What does FODMAP stand for?

FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are short-chain carbohydrates that are poorly absorbed by the gut.

Is the low-FODMAP diet a permanent solution for IBS?

No, the low-FODMAP diet is not a permanent solution but rather a temporary elimination diet used to identify specific food triggers for IBS symptoms.

How long does the elimination phase of the diet last?

The elimination phase typically lasts for two to six weeks, during which all high-FODMAP foods are avoided to reduce symptoms.

Can I eat any dairy products on a low-FODMAP diet?

Yes, some dairy products are acceptable. Lactose-free milk, hard cheeses like cheddar and brie, and almond milk are low-FODMAP alternatives.

Why are onions and garlic eliminated from the diet?

Onions and garlic are eliminated because they are high in fructans (a type of oligosaccharide), which can be poorly absorbed and cause digestive symptoms.

What is the purpose of the reintroduction phase?

The reintroduction phase involves systematically reintroducing different FODMAP groups to determine which specific carbohydrates trigger symptoms for an individual.

Is the FODMAP diet suitable for everyone?

No, the FODMAP diet is specifically for those with diagnosed digestive issues like IBS and should only be followed under the guidance of a healthcare professional.