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January 12, 2011


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Loren Olson

Dear Patsy, Thank you for this site, your book and your work! I am new to FODMAP. Could you please comment on using spelt as pasta and in my homemade crakers. I am in the elimination phase and don't feel ready to challenge yet and wondering if this is the problem. Thank you.

Loren Olson

Dear Patsy, Items I have searched your website for but not found are carob, slippery elm, jicama, nettles, dried coconut,heart of palm, chestnuts, and water chestnuts. I have long used slippery elm and carob to help control my IBS and they have helped a lot. Thanks.

Patsy Catsos

Spelt is a variety of wheat, so if you are eating spelt pasta or spelt crackers you are still eating FODMAPS. Since the book was published I have also learned that rye is high in FODMAPS, so you shouldn't eat that either.

Patsy Catsos

I'm sorry I don't know the answers for most of these foods. Dried coconut does contain FODMAPS so that is a no during the elimination. The rest I don't have enough data about them to judge, so I do not encourage them on the elimination phase of the diet. If anyone else does have published data on them, please share!


Thank you for all your information, it has helped me alot! What is your opinion on juicing? Do the guidelines hold true -use fodmap safe veggies and fruit?

Patsy Catsos

Well, at first I was automatically going to say yes, the same principles would hold but...maybe not for all the FODMAPS. I confess, I have never used a juicer. But I gather that the fibrous parts of the fruits and vegetables are strained out. So vegetable juices might have somewhat less fiber than the vegetables they are made from, therefore maybe less fructans. I dont think it juicing would reduce the fructose or polyol content. Sorry, I am rambling. I think the answer is:

Unless made from allowed fruits or vegetables, juiced produce is probably best avoided during the elimination phase of the diet. However, in real life, after all is said and done, vegetable juices may be better tolerated than their whole vegetable counterparts. Probably no difference for fruits.

Nicole Dye

I have a question that I'm a little confused about. Your book states that green onions are not allowed, but they are listed above in the allowed herbs/spices list but with the green part only. I recently made a soup that I couldn't tolerate and I thought it was due to tomatoes, but now that I think about it I added green onion to the soup. So, now I'm questioning if it was in fact the green onions and not the tomatoes. Is it allowed or not allowed?

Patsy Catsos

As my knowledge base has developed, based on the latest nutrient analysis, it appears that the green part of the onion should be allowed, but the white onion part is still not allowed on the basic elimination diet.


Thankyou for this list.
I was already following this as I do phone consults with a Monash trained dietician.
I just wanted to add that garlic greens are safe also, I discovered them after watching food safari and asked my dietician and she said they are just like spring onion greens the fructans are in the bulb of the plant. Thought you might like to add them to your list. They have been a god send for flavour in our house.


do you know whether sage is ok?

Patsy Catsos

Should be.
Patsy Catsos, MS. R.D. L.D.


this site was good for me. www.spicesindonesian.com.

Karen Heiser

Thanks for the great idea for garlic flavoring (using garlic-infused oil). Since we shouldn't cook garlic in water and the garlic oil has little to no fructans, I'm assuming it's okay to mix the oil with water. For example, I can use garlic oil in place of garlic in my broth recipe. Is that correct? And the green parts of scallions instead of onions would make a good substitute as well, for broth? Thank you!

Patsy Catsos

Yes, your ideas are correct!


I make roasted rutabaga often. I always used to use about 1 tsp or a little more for the entired rutabaga, which makes about 5 servings. Is that too much cumin?

Patsy Catsos

1/2 tsp cumin shouldn't be a problem with respect to FODMAPS.


Is soft tofu okay to eat on the elimination diet?


How can I find out if jicama is low in fodmaps?

Patsy Catsos

Because FODMAPs are water soluble, if the "soft" tofu has been pressed and drained during manufacture it is probably fine. Manufacturers use the word soft in different ways, and I have seen soft used to describe silken tofu. This might vary by country, too. SILKEN tofu, where the soy milk has been "congealed" right in the package, like custard, but has not been pressed and drained, still has the FODMAPs in it. This is my thinking on it, though I believe only the firm type of tofu was actually analyzed at Monash.

Patsy Catsos

Jicama has not been analyzed, and it isn't close enough to any other food for me to guess.


Finally a list of spices! Thank you.

You said you think sage is OK, but to watch out for nutmeg and cinnamon in teaspoon amounts. What about 1/4 or 1/2 teaspoon cinnamon or nutmeg? And what about tablespoons of sage?


That all sounds fine! Hope this is in time to help you with holiday cooking.

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