Low-FODMAP Diet

About the Low FODMAP diet

The Low-FODMAP diet was created by researchers at Monash University in Australia to help people suffering from common digestive illnesses. FODMAP is an acronym that stands for Fermentable (rapidly digested by bacteria in the intestines),
Oligosaccharides (fructans and galacto-oligosaccharides), Disaccarides (lactose),
M
onosaccharides (fructose), And Polyols (sugar alchohols such as sorbitol, mannitol, xylitol and maltitol). Seventy-five percent of people with irritable bowel syndrome (IBS) have greatly improved symptoms when they remove the FODMAP foods from their diet. Some people cannot eat any of the problem sugars, while others only have trouble with a few of the types.

If you’re interested in more information about the Low-FODMAP diet, I recommend these books:

The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders, by Dr. Sue Shepherd and Dr. Peter Gibson. Two of the leading researchers on fructose, lactose, and wheat intolerances, they were instrumental in developing the low-FODMAP diet. This is the North American edition of “Food Intolerance Management Plan”, with minor additions and new layout. Published on August 6, 2013.

Food Intolerance Management Plan, by Dr. Sue Shepherd and Dr. Peter Gibson. The book is also available from Dr. Shepherd’s website.

IBS-Free at Last! Second Edition. Change Your Carbs, Change Your Life with the FODMAP Elimination Diet, by Patsy Catsos, a registered, licensed dietitian who specializes in treating patients with fructose malabsorption and IBS. Click here for a review of the book. Here’s a link to her very helpful website, IBS-Free at Last!

iPhone low FODMAP app, or the Android app, developed by Monash University to provide accurate information about foods that trigger IBS symptoms. It has many helpful features including a food guide, a shopping guide and a 1 week low FODMAP trial. Designed to be automatically updated as new information is published. Proceeds help fund low FODMAP research.

The Low FODMAP diet, reducing poorly absorbed sugars to control gastrointestinal symptoms, 4th ed., is a helpful booklet published by Monash University. It contains the latest information on foods that have been tested, and it can be ordered online now. Proceeds help fund low FODMAP research.

The information below is compiled from these sources as well as published research. This list is not definitive, as researchers continue to test other foods. Please consult a dietician for up-to-date information, including how to manage this condition properly.

Foods allowed on a Low-FODMAP diet

FRUITS – bold = limit to Indicated Amount or less

Avocado (1/8), bananas – common, bananas – sugar (1/2 medium), blueberries, cantaloupe (rockmelon), carambola, cherries (3), durian, dragon fruit, grapefruit (1/2 medium), grapes, honeydew melon, kiwi, lemons, limes, longon (10), lychee (5), mandarins, oranges, papaya (paw paw), passionfruit, pineapple, prickly pear, pomegranate (1/4 cup seeds or 1/2 small), rambutan (3), raspberries, rhubarb, strawberries, tangelos

Vegetables – bold = limit to 1/2 cup or less if indicated

Artichoke hearts (1/4 cup), arugula (rocket), alfalfa, bamboo shoots, bean sprouts, beets (4 slices), bok choy, broccoli (1/4 cup), Brussels sprouts (1/2 cup), bell peppers (capsicum)cabbage – common, cabbage – Savoy (1 cup), carrots, celery (1/2 stick), chives, choko, choy sum, corn (1/2 cob), cucumber, eggplant (aubergine), endive, fennel bulb (1/2 cup), ginger, green beans, green onions (green part only), lettuce (butter, iceberg, red coral, radicchio), okra (3 pods), olives, parsnip, peas – green (1/4 cup), potato, seaweed – nori, snow peas (5), squash, squash – Butternut (1/4 cup), Swiss chard (silverbeet), spinach,  radish, rutabaga (swede), sweet potato (1/2 cup), taro, tomatoes, turnips, water chestnuts, witlof (a variety of endive), zucchini

Dairy

Lactose-free milk, rice milk; ‘hard’ cheeses, including Brie and Camembert; lactose-free yogurt; butter and margarine

Grains

Sweeteners

Sugar (sucrose), brown sugar, glucose (also known as dextrose in powdered form), stevia, artificial sweeteners not ending in -ol (such as aspartame), maple syrup, golden syrup

Seasonings

Allspice, asafoetida, basil, bay leaves, caraway, cardamom, cayenne pepper, celery seeds, chervil, chilli, chives, cinnamon, cloves, coriander, cumin, curry leaves, dill seeds, elderflower, fenugreek, galangal, garlic-infused oil, ginger, juniper berries, kaffir lime leaves, lavender, lemon basil, lemongrass, lemon myrtle, lemon thyme, licorice, mace, marjoram, mustard, nutmeg, oregano, paprika, parsley, pepper, peppermint, spearmint, star anise, sumac, Szechuan pepper, vanilla

Other – Bold = limit to less than a handful per sitting

Alcohol (except beer, cider and dessert, sweet or fortified wines), baking powder, bicarbonate of soda, chia seeds, chocolate drinking powder (see chocolate update at bottom of page), coconut (all parts), coffee (including espresso), flax, gelatin, nuts in limited amounts (no cashews or pistachios), seeds, oat bran, psyllium, rice bran, tea  (peppermint, green, white and black are okay: no camomile, dandelion, fennel or oolong tea), soy sauce, tamari, tofu,  vinegar, xanthan gum. Red meat, fish, poultry and bacon are allowed.

Additional foods that may be tolerated by some fructose malabsorbers

Vegetables- avoid these if you are sensitive to polyols

Avocados (1/8 or less is generally tolerated), cauliflower, mushrooms, snow peas (most people tolerate 5 or less)

Dairy

All milk products are allowed if you are not lactose intolerant. If you are lactose intolerant, limit yourself to less than one gram of lactose per serving or use lactose-free dairy products.

Worst offenders

Hands down, the foods that cause the most trouble are high fructose sweeteners, apples, honey, wheat, barley, rye, onions and garlic. Not only do they cause symptoms, they’re hard to avoid because they’re in lots of processed food. A gluten-free food won’t have wheat, barley or rye in it, but it may still be off-limits because it has one of the other problem foods such as honey, high fructose corn syrup, onions or garlic.

 

116 thoughts on “Low-FODMAP Diet

  1. Hey, Donna, thank you for liking attentiontoeating! I love your site, and your banner is beautiful! Love the content. A lot of people suffer with this. You would love (and be able to eat) our cereals!! This is great information, and I may be sending some clients over here to read your content. Thanks!

  2. My son now aged 13 was diagnosed with post ictinfeous IBS three years ago after food poisoning on an island holiday.The first year was very bad with constant pain along with the usual altered bowel function. This resulted in treatment by the chronic pain team at our local kids hospital. Over the three years he has had every possible test all normal and tried every drug.Since that first awful year things have improved and he now gets what I’d call flares’ of IBS symptoms that last about 2 3 months interspersed with periods of normality that last about the same time.J has been on FODMAPS now for about 2 years and it made a big difference. It did not solve the problem but it is a factor in the improvement we have seen. FODMAPS is championed here by a gastroenterologist (we are in New Zealand) and when we did the breath testing J had a huge reaction to the ingestion of the fructose solution. Heaps of gas and a really uncomfortable visibly blown up stomach.He had no reaction to lactose so he eats dairy no problem. Essentially with the reaction to fructose we cut out/reduce fructose itself and fructans. This means no wheat and no onion family. Its quite doable really makes eating out a bit difficult.Our gastroenterologist explained that this is not the source of J’s problem but that for people who have had a gut trauma’ these sensitivities often develop and then perpetuate symptoms.I’d suggest that anyone interested have the hydrogen breath testing as this is quite definitive. This was the first test in dozens that my son actually had a viable abnormal result and there was something associated that we could actually do about it. For anyone with IBS symptoms it would be worth investigating.Joanne

    • I’m so glad your son is doing better. It’s amazing how much of a difference the low-FODMAP diet makes. But as you mention, it’s hard to follow it when eating out. It really does seem like restaurants include onion, garlic and wheat in just about everything. I have this on my mind at the moment, since I’m going on vacation in a couple of weeks. This may sound crazy, but I’m preparing some dehydrated meals and vacuum sealing them in plastic to take with me. That way I know I have something safe to eat just in case the restaurant doesn’t have a good option.

  3. Thanks for sharing – it was intersting reading everything you can eat, I thought it would be pretty easy (except wheat) until I saw the items you couldn’t eat at the end of it! Good luck with it!

  4. I’d never heard of anything but about to avoid high fructose sweeteners. Thanks very much for offering this for us to use as reference. I look forward to getting into the three things you do with each veggie as I always get stuck. Here lately Ive been just throwing it all raw, in a blender and adding sweetener, and sometimes chocolate 🙂

  5. Thanks for the information. I hadn’t considered that garlic and onions could have adverse effects. I appreciate your knowledge.

    • I had major stomach and intestinal problems for years, plus a host of other issues like trouble sleeping and a huge lack of energy. Finally my doctor had me do a breath test for fructose malabsorption, which showed I’m a fructose malabsorber. As soon as I quite eating the problem foods, my health improved dramatically. This can be a hard problem to diagnose because it isn’t well known yet, but if the doctor knows enough to suspect fructose malabsorption, the test will quickly confirm the diagnosis.

  6. How interesting! I have a few family members with mystery tummy troubles, I’m going to pass this info on to them, thanks!

    • You’re welcome! It’s actually a very common problem that seldom gets diagnosed because a lot of doctors still aren’t aware of it. It’s only been about 10 years ago that researchers discovered the problem.

  7. Pingback: FODMAPS, IBS, Probiotics. Oh my! | PrimalWoman FODMAPS, IBS, Probiotics. Oh my! | Simple & Concise Primal Living

  8. Thanks for liking my site. This is really informative and really made me look more closely at my diet. I look forward to reading more of your articles.

    • Yes, there are studies showing that this diet works on IBD’s. Click on the Links/Research tab to find links to both of these studies:

      1. Dietary Poorly Absorbed, Short-Chain Carbohydrates Increase Delivery of Water and Fermentable Substrates to the Proximal Colon

      “In observational studies, dietary restriction of all or major groups of FODMAPs has alleviated gastrointestinal symptoms, such as altered bowel habits (diarrhoea and ⁄ or constipation), bloating and flatulence in the majority of patients with IBS or bloating and in patients with quiescent inflammatory bowel disease and functional gut symptoms.”

      2. Personal View: Food For Thought – Western Lifestyle and Susceptibility to Crohn’s Disease. The FODMAP Hypothesis
      P. R. Gibson and S. J. Shepherd

  9. Thank you for this information. I am fructose intolerant and now I feel like I have some direction in what to do. You rock Donna! xo Marlies

    • I’m so happy that this is helpful. Let me know if there’s anything in particular you’d like a recipe for and I’ll see if I can find it for you.

  10. Great information, can’t eating be a problem these days? We have two veggies (one will eat fish the other won’t) and a gluten free person at our table. However I have to say we never have any problems as one soon adapts and develops a varied menu using a bit of imagination, and lots of different pans!

    • How true about the massive number of pans involved. We also had a vegetarian at my house for a while, so I understand the challenge of trying to feed everyone when each one wants, or requires, something different. Like you say, imagination is the key to success!

  11. Hi Donna 🙂 after many years of strong headaches, pain behind eyes, nausea, vomit, I found out grouts made me sick. I’ve been going from vegetarian to vegan and to raw and to fasting just to cure this. I hate doctors since I never found any result on my problem. So lately found fructose was the issue after been on juice fast I was still getting sick. Sickness was starting always the next day morning time and alway at evening was soften. Iam not sure if it malabsorption. Ad iam not sure if all the food category u mention is works same to me, I found grapes killing me but watermelon not. I still looking what I have but iam just curious others people symptoms or even better way to cure this with a possible enzymes?

    • Everything you’re describing sounds like fructose malabsorption. But many of the symptoms are shared by other conditions, such as celiac and IBS, so the only way to know for sure what’s going on is to get tested. What you’ve experienced with the grapes and watermelon could still be part of fructose malabsorption, as this is a load dependent condition. That means that what counts is the total amount of problem sugars you eat in a day, not the individual items. If you have a day where you hardly eat anything with excess fructose, then watermelon probably wouldn’t bother you. But on another day you might have eaten a lot of fructose and then a tiny bit from a source that’s generally considered okay to eat might be just enough to push you over the daily limit. Also, remember that it usually takes quite a while for a food to build up and cause symptoms, so it’s probably not the last thing you ate that’s causing your symptoms. All of this contributes to the difficulty of pinpointing just what it is that’s causing your problems.

      I recommend that you get a copy of Patsy Catsos’ book, “IBS-Free at Last! Second Edition. Change Your Carbs, Change Your Life with the FODMAP Elimination Diet”. Patsy is a registered dietician who specializes in IBS and fructose malabsorption and she explains in her book about how to do an elimination diet so that you can figure out exactly what foods are bothering you. One of the challenges of fructose malabsorption is that not everyone has the same tolerance for the different foods.

      To find out more about other people’s symptoms and their experiences with possible enzymes, check out the Fructose Malabsorption Forum, http://health.groups.yahoo.com/group/fructose_malabsorption_australia/ This topic comes up frequently and you could consult the discussion threads to see what others have said about it, as well as ask them directly about their experiences.

      I hope you get answers soon, Dimitri, and that you start feeling better.

      • thanks donna…i was going trought hell even if myself was raw foodist, i spend time and money useless for docs all those years for nothing. thanks you for sharing your knowledge to us:)right now stop fructose high fruits juices i feel already 90% issue gone:)

      • You’re welcome, Dimitri. I’m so glad to hear that you’re already feeling better. Most people feel a lot better within a week of completely stopping all high FODMAP foods. Fructose really bothers me too, but so do fructans (found in lots of fruits, vegetables, wheat, barley and rye).

  12. Hey Donna thanks for liking my post. This is really interesting and informative. Being gluten free and having other digestive issues myself I know how hard it can be to follow a strict diet and any info or recipes available are always a huge help.

  13. Hi Donna! Thanks for stopping by my blog. I’m grateful for your insight on this blog as I had never heard of FODMAP. I also found it interesting that I DO happen to be sensitive to onions, garlic, and honey (and I eat an apple almost every day, plus of course stuff containing wheat) and I had never read where those were all associated with each other.

    I do have a question for you though. I don’t really have any digestive problems at all, but things manifest themselves in my skin as I have eczema (as is obvious from seeing my blog and user name 🙂 ) Clearly I understand there is a link between skin and digestion, but have you heard of any specific resources or research with FODMAP and eczema? or any other blogs? Useful info here and I am now following your site!

    • I haven’t seen any research that correlates eczema with fructose malabsorption, but many people on the fructose malabsorption forum that I belong to (there’s a link on my blog roll) have eczema. While it doesn’t seem to be a major complaint of people with FM, enough have it to make me suspect some connection. Research indicates that about 1/3 of the population are predisposed to develop fructose malabsorption, but they need a triggering event to turn on the condition. It’s possible that you’re one of the 1/3, but you haven’t had a triggering event that causes the intestinal upset. Maybe your body is reacting in other ways. I’ll be on the watch for anything that deals with a connection between the two conditions, and I’ll pass it on to you.

  14. Glad you liked my post. I am learning so much from reading other bloggers information. I hope I can help others to eat healthier like you are doing.

    • I know what you mean- it’s amazing how much I’ve also learned by reading other blogs. Your Tropical Fish with Chutney recipe sounds delicious!

  15. Pingback: FODMAP Foods and Feeling Good Again | Nourishing and Dissertating

  16. Just starting on low fodmap diet,only second day.The smell of meat cooking is making me sick to my stomach.I have Diverticlious.Whats that all about?

    • So sorry I wasn’t able to get back to you right away- I’ve got a rotten cold at the moment and I haven’t been blogging. I’m not sure why you’re getting an upset stomach from the smell of meat. It might be helpful if you check the Fructose Malabsorption Forum (http://health.groups.yahoo.com/group/fructose_malabsorption_australia/) to see if anyone else has had this problem. It’s very comforting to see what other people have experienced and how they’ve dealt with it. I’m so sorry you’re having such a crummy time, but hang in there- it’s so worth it to finally get the diet straightened out.

  17. Thanks for the like, I’ve been strictly following the Fodmap diet for about a month now and feel sooooo much better! Monash Uni had produced a FODMAP iPhone app which is brilliant when confronted with foods you’re unsure about.

    • I’m so glad to hear that you’re feeling better. I remember how wonderful it was after I started the low FODMAP diet- talk about night and day difference! One of these days I’ve got to get an iPhone so I can get the FODMAP app- it sounds really useful.

  18. Feel a little better,but still have some pain and discomfort on left side.Trouble digesting some meats.I hate the smell and tast of tuna nd salmon.Lactose free milk cramps me up.

    • Glad to hear you’re feeling a little better. Recovery can be a slow process, but it sounds like you’re making some progress. A lot of people I know hate the smell of tuna and salmon, so you’re not alone there. I know smells really bother me when I’m not feeling well. Keep giving yourself TLC and stay away from the iffy stuff until you’re 100% better- no need to rush the trials.

  19. Love this list, and found it while searching whether or not fenugreek was FM friendly. I just wanted to point out that pistachios are actually high in FODMAPs and should be avoided. They were originally on the “safe” list we were given as well, and yet our daughter continued to have pain. We found out later they were pretty much the one nut she should never ever have

      • I haven’t seen anything yet that lists coconut as containing sorbitol. In fact, the most recent edition of “The Low FODMAP Diet” from Monash lists coconut as okay. Do you have a citation for the research paper or is it in a handout you received? I would love to track this down so that my list is completely up to date. I know many people have trouble with tofu, even though it’s on the approved Monash list, but individual tolerances vary greatly, plus some people have other food intolerance issues in addition to fructose malabsorption.

    • You’re right about pistachios, which I list as not allowed. I hope I didn’t confuse anyone when I put it in parenthesizes after
      nuts: (except for cashews and pistachios). Do you think I should change the wording? I really appreciate the feedback!

    • It’s possible you have something else going on in addition to fructose malabsorption. Have you been tested for a dairy allergy? What about the cereal you’re eating- is it possible that you don’t tolerate that particular grain? I know I can’t eat millet, even though it’s gluten-free. Maybe you should try something else for breakfast and see what happens. I would definitely discuss this with your health care provider.

  20. My son has celiac and lymphocytic colits. We have been trying for over a year to get his pain under control. We are recently exploring a low fodmap diet and are only 6 days in. However his pain is worse. We are willing to stick with it long enough to see if we will get results, but want to know if it is common to get worse b/4 you get better.

    Thanks!

  21. One more question… So as we have been implementing this diet our 11 year old has obviously not liked it, and is favoring the safe fruit to fill in gaps where other food options used to be. Due to his pain level, he is willing to try it and we are strictly adhereing to it. Do we need to watch the amount of low Fodmaps fruit that he consumes? He has maybe 6 servings throughout the day. One with each meal and 3 others scattered for snacks. Does it matter if the fruit is paired with other foods when the fruit is consumed?

    Once again,
    Thanks!

    • Many people have no tolerance for fruit, even the ones on the approved list. Considering what you said in your first comment, it sounds like he might be getting too much fruit. Have you tried taking him off it entirely? Some people have to go on a really restricted diet at first, which makes it very hard to make sure they’re getting enough of the right foods. I really recommend a consultation with a dietician. Regarding pairing fruit with food, what matters is the total amount of fructose and other problem sugars that are consumed in the same meal. So one day a certain size serving might be fine, but the next day it might push you over the limit because of the sugars in the rest of the meal. This is where it’s very helpful to get expert advice, especially in your situation.

  22. Thanks…TROUBLE with some meats..Usually eat chicken that has the skin off and I bake it.Salmon and tuna gag me,even though its suppose to be good for you to eat.Any suggestion for a good fish.

    • Have you tried a white fish like cod, flounder or halibut? They’re very mild, with no fishy taste, as long as they’re fresh. It sounds like you need to avoid anything with a strong smell so that it doesn’t upset your stomach.

    • Maybe it’s the gallstones. Friends of mine who’ve had them told me that it made them feel nauseous. Have you discussed this with your doctor or dietician?

  23. I have been on this low fomap diet for 4 weeksand am having a hard time too.Still have alot of pain.Go to doctors o 26th.I hope to get answer then.I will let all know what he said.I know exactly how he feels,I feel really crappy too.

  24. Thank you so much for this ultra-clear and thorough list. Having something straightforward to refer to is such a huge help, and after feeling like there’s nothing safe left to eat, seeing a list like this- which clearly illustrates tons of possibilities- is a big relief. Adjusting to the changes in diet and lifestyle (more shopping and cooking, fewer food shortcuts, minimal options for eating out, etc) is the really hard part… So having a nice simple and easy list is a gift. Ive seen so many versions of the lists that make my head hurt- frilly, incomplete, messy with less important details- but i keep coming back to this one because the simplicity is comforting, and the directness is not condescending.
    Thank you so much! Youre a true contributor to the world community.

    • I’m so glad that this is helpful. There’s a lot of confusing information out there and I remember being thoroughly frustrated by it when I was first looking for the facts about this diet. One of the reasons I started the blog was to share what I found, so others didn’t have to spent as much time as it took me to sort through it all. Your comments made my day and are much appreciated. It’s great to know that my efforts were successful. As you say, adjusting to the lifestyle changes is the hardest part. Knowing that we aren’t alone makes it easier for me.

  25. Still having stomach pain.I like the lactose free,gluten free yogurt.Looking or meats that dont hurt my stomach.Grilled chicken is the only one so far..Most fish taste back to me and upsets my stomach.Some breads are gluten free,but not wheat free.Found one..5.65 a loaf.All the foods are so high in price.

    • I’m sorry to hear that, Nancy. I’ve heard from other people with highly sensitive stomachs that they had to eat a very limited diet at first so that their bodies could reset, so don’t give up hope. Here’s a link to a forum for fructose malabsorbers that may be helpful: http://health.groups.yahoo.com/group/fructose_malabsorption_australia/ You can get in touch with other people who’ve had the same experience, and you can also search the site for past conversations about the same topic. Fructose malabsorption is a very tricky condition, especially since some people are also experiencing other food sensitivities.

  26. This article is very helpful. Most of my colon was removed last year so I have to stick with foods that can be easily digested in the small intestine. That automatically “eliminates” fructans, galactans and polyols from my diet. Being on the elimination diet for one week has taken care of my “eat and run” issues.

    I look forward to taking the lactose and fructose challenges soon to determine whether or not they are issues as well. I have avoided dairy except for cream and butter since my surgery but eat hard cheese. I’m not a fruit fan anyway, but would like to find out for sure what I can and cannot tolerate in order to vary my diet as much as possible. My dietician recommended Patsy Catsos’s book IBS: Free at last… I only wish I had received such guidance a year ago, when I was merely told to limit fiber and “experiment” to find what works and what doesn’t!

    • I never realized that this diet was used for other conditions besides fructose malabsorption, but it makes perfect sense. What a difference it makes, too. I remember how amazed I was after a week on the diet- even my energy was better. Sounds like you’re on top of things, but I share your frustration about how long it took to get accurate information. It sure is hard to track down sometimes, especially since so many medical professionals don’t know much about the diet.

  27. Wow. I knew NOTHING about this until I read your blog. I mean I had heard of it, but had no idea what it actually meant. I can imagine avoiding onions and garlic is pretty hard indeed – and I thought just been gluten and lactose free was tricky. Thanks for stopping by my blog and liking my onion heavy post! I can see the pakoras at least are adaptable. But I’m very interested in this, and I’ll bear it in mind when I’m tweaking recipes for myself in the future. I’m sure it will be useful for me to have some low-FODMAP dishes in my repertoire. I just like the idea that I could, if needed, feed anyone who came to my home. Thanks for teaching me something today – I feel good when I know more as I go to bed then I did when I got up!

    • I used to love pakoras and dal, so I thoroughly enjoyed your post. I’m always happy to see what everyone is up to in the kitchen and the great thing about blogging is the chance to enjoy things vicariously. I’m glad you found the blog interesting. know what you mean about learning new things- it sure does make the day better!

  28. If you eat something wrong your tummy lets you know. Soda Pop pains my stomach. Can’t eat alot..I get full faster..Try to eat smaller portions.

  29. My doctor wants me to drink 10 eight ounces of water a day.Why? It cramps my stomach up so much.I still work and if I drank that much I would be in the bathroom all day.I limit my water intake when I am at work.

    • Not drinking enough water can make you sick, as well as tired. It will certainly keep you from healing properly. The body is a homeostatic system, so everything will regulate if you give it a chance. Your body will get used to drinking more water and you’ll stop having to go to the bathroom so frequently. As far as the stomach cramps go, have you tried sipping the water slowly? I know I couldn’t drink that much water at first, but I worked my way up to it. I keep a water bottle on my desk and drink a small amount many times a day. Spreading it out over the day helps your body adjust to it.

      According to the Mayo Clinic, “Water is your body’s principal chemical component and makes up about 60 percent of your body weight. . . Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.” Water helps prevent constipation, and flushes waste products out of the body. It also moistens tissues such as those in the mouth, eyes and nose, regulates body temperature, protects body organs and tissues, lubricates joints, dissolves minerals and other nutrients to make them accessible to the body, and carries nutrients and oxygen to cells.

    • Rice flour is a great way to thicken sauces and gravies. To keep the lumps to a minimum, whisk the flour into the fat before adding the liquid. You can also whisk the flour into the liquid before heating it.

  30. Ill work on it..Thanks for the info..My Doctor never really explained it to me..He just gave me a list and said come back in 6 months..

  31. Hi there, thank you for liking my post! This post is very informative. Like Nancy, my doctor told me to look up the low FODMAP diet, but did not provide much information, so this is very helpful. I have started following the diet and am feeling a bit better. However, I find it hard to cut out so many foods since I am a vegetarian. I can’t wait until I can start adding some foods back in to see if they are as okay with my stomach as they are with my taste buds.

    • It looks like you’re a very creative cook and at home in the kitchen, so this will be easier for you than for some. Still, being a vegetarian and trying to follow this diet is certainly a challenge, so I understand why you’re counting down the days till you can start adding foods back into your diet. I’m really glad this post was helpful for you and hope that you get lots of foods back quickly!

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