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There’s a lot online about the low-FODMAP diet, but the information here is so thorough and well organized that I felt less overwhelmed by the diet. The diet is already helping me feel better, I haven’t felt this good in years, actually! It’s a strict diet so I’m looking forward to the next step, which will let me isolate which foods are the problem. I recommend this to anyone suffering from IBS. Great resource, good luck!
— Amazon reader review of The IBS Elimination Diet and Cookbook, June 4, 2017
 You'll probably need some help getting started.

You'll probably need some help getting started.

The FODMAP composition of our food supply is a slowly evolving collection of facts. Most of the information used to create food lists in my books was found in peer-reviewed scientific literature published since 2007. Researchers at Monash University have authored several papers with FODMAP facts about whole and processed foods. Which foods are "high-FODMAP" and which ones are "low-FODMAP"? That is a much more flexible matter, and requires interpretation of the facts, depending on the purpose and the professional opinion of the health care provider or writer.

The table below is not designed with any particular "cut-offs" for high v. low FODMAPs in mind, but suggests relatively lower FODMAP options for some higher FODMAP favorites.

As you will note, many high-FODMAP foods would typically be considered healthy choices. For those who can tolerate them, high FODMAP fruits, vegetables, milk products, legumes and whole grains may be wonderful foods!  But people with IBS often have to limit their portions of these foods or suffer the consequences. Luckily there are many nutritious low-FODMAP foods to choose from.

The information in this chart is up-to-date as of June 2018, and supercedes information in my books or material published before that date.

 I make judgement calls about which foods are "low-FODMAP" based on my own experience with my patients, realistic portion sizes, and published data about the FODMAP composition of foods. 

I make judgement calls about which foods are "low-FODMAP" based on my own experience with my patients, realistic portion sizes, and published data about the FODMAP composition of foods. 

For a print quality pdf of this chart, please enter a valid email address in the Freebies form on the right. 

Lists of high- and low-FODMAP foods are nice, but to get the most out of your FODMAP-elimination diet you need a strategy and a plan! That's where Patsy's books come in. Check them out.

Please visit Patsy on Pinterest for ideas about brand name foods that may be suitable for the elimination phase of the FODMAP diet. Some of the products on Patsy's Pinterest have not been laboratory tested, but appear to be low in FODMAPs based on the lists of ingredients.

When my doctor suggested I try the FODMAP diet, I was very skeptical. I believed my decades-long IBS pain was too great for a mere diet to alleviate. I looked for a book that explained FODMAPs because I had never heard of them. I wanted a book that was published recently so it had the latest info, explained the science behind the diet (I doubted there was much), had step-by-step instructions (I don’t enjoy diets or making up menus) and had easy recipes (I don’t like to cook). How lucky I was to find Patsy Catsos’ updated book. It felt like Patsy was in the room talking to me. Her book is frank, friendly, supportive and straightforward. I used every tool in her book. She has done all the planning and thinking, so there are grocery lists, simple recipe and meal ideas with photos, forms you fill out to chart your progress (that was the most helpful part for me)...everything you need. I don’t know how to tell you how shocked I was when this “elimination diet” worked for me. It took perseverance, but I did it, and the low-FODMAP way of eating literally changed my life. No more pain, no more side effects from pills, no more devastating IBS symptoms. I bought new clothes, clothes without expandable waists for all the IBS bloating. I eat most anything I want now, but with a few tweaks that have made me pain-free. Read and follow this book. You will not regret it. Patsy’s words will get you through. I hope you have exactly the same success I did.
— Amazon reader review of The IBS Elimination Diet and Cookbook, February 9, 2018