Fodmaps friendly snacks

I miss apples.


During my elimination phase of fodmaps, I realized that certain snacks in certain combinations have been hard on my digestive system. 

It’s hard for someone who doesn’t have GI issues to understand, but I’ve been trying to figure it out, bite by bite, and even though I’m still thrown off every once in a while, I’ve kinda figured out what works.

It’s all about the FODMAPS load.  <— that’s a link to FODMAPS info and a fairly complete food list

It basically comes down to two principles. 

1.  Stick to one group at a time. 

2.  Keep the portion small.

In other words, if I have a food with a small amount of one of the FODMAPS groups – fructans, polyols, galactans, or lactose – then I’m generally ok.  However, I do make an effort to keep the rest of the day fairly FODMAPS free.  The elimination diet isn’t too hard given the fact that I already eat tons of gluten free grains, and most of the vegetables I like are fine.  What I miss the most are certain fruits (apples, melon) and beans (hummus).

I can still eat hummus, but since it’s a galactan, I have to try to eat it with veggies or gluten free foods.  I no longer eat hummus with wheat bread or apples (fructans).  This is sad, but it’s also helpful.  While I was initially crushed by the news, the fact that I’ve found a way to enjoy my beloved chickpea dip again without much GI distress is the silver lining. 


If you are steering clear of FODMAPS entirely (ie doing the elimination phase) then you could try making this dip instead.  It was my hummus replacement while I was on the elimination diet.  I ate it with Mary’s Gone Crackers and felt no digestive issues.


Currently, I’m on a low FODMAPS diet.  [I feel like a broken record, but I get so many questions I just want to be thorough in my explanation]  The basic guidelines I follow are not mixing groups of FODMAPS and keeping portions small. 

I do days without any FODMAPS every once in a while when I know my digestive system is out of whack and needs rest, but otherwise I just try to keep the load of FODMAPS at a minimum and my gut handles the rest. 


The best way to be sure I’m not surprised by hidden ingredients is to make all my own food.  Processed snacks tend to have sneaky things, like inulin, that can increase my day’s FODMAPS load without me even knowing it, so I avoid packaged eats if I can.  Just because something is gluten free and vegan, doesn’t mean it’s FODMAPS free.  Cereals can have trace amounts of polyols and fructans depending on how they are sweetened, crackers can have onions and garlic, etc.  I’m not saying you should start making your own pretzels, but just be aware that these ingredients, although small, are all going to increase the FODMAPS load on your gut. 

I’m still continuing the annoying trial-and-error phase of challenge foods to see how much of these trace sources of FODMAPS my body can handle. 


So, what do I do for FODMAPS friendly snacks?



Fruit – there are discrepancies from various sources over which are tolerable for the FODMAPS free diet, but I stick to citrus and bananas when I’m on the elimination diet.  Berries are also fine for me.  I add frozen blueberries and strawberries to smoothies or I just snack on fresh ones. 


Nuts – I have recently become obsessed with corn nuts, but cashews and almonds are also go-to snack foods for me.  Nut butters are also good. 

Veggies – Carrots and bell peppers are my favorite raw crudités (I never had much GI success with raw broccoli or cauliflower even before I learned of FODMAPS).  These are great when paired with a hemp or cashew based dip

Yogurt – not from cows, but coconuts!  I’m still trying different kinds, but coconut and almond seem to be symptoms free.  I eat greek yogurt and soy yogurt, too, without issues, but others say they can’t tolerate them so proceed with caution. 

Granola/trail mix – This is by far the simplest way to create a delicious snack that you know is FODMAPS friendly.  I have a bomb ass quinoa granola recipe that is gluten free, vegan, and fabulous. 

Bars – I make my own if I can, otherwise I go with the brands with the simplest ingredient list (ie Larabars, Boomi bars, Pranabars).  When I’m not on the elimination phase, Clif bars and Odwalla bars are good too.

Other: popcorn, smoothies, chia seed pudding, home-made spreads (ie pesto, raw pates, etc).

This website is a great resource, in addition to the same author’s book. 

For anyone else experimenting with a no/low FODMAPS diet, feel free to chime in.  I hope this is helpful! 

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Comments (98)

  1. Katie @ Peace Love & Oats

    I should definitely look into foodmaps, My doctor had me cut out gluten and soy which has helped a ton, but I still have some bad days so I need to figure out which foods really affect me!

  2. Ellen @ Undercover Runner Eats

    I haven’t tried FODMAPS, but I have experimented with how my GI issues feel with certain foods. Through it I have discovered that I can’t have melon, but luckily the other fruits that I like are fine. However, I have a lot of problems with Larabars, unfortunately, since I love the taste and texture so much! Broccoli on occasion as well if I have too much at once (i.e. shouldn’t be the main vegetable).
    Also luckily, dairy doesn’t seem to be much of a problem, then again I pretty much limit it to Greek yogurt and cottage cheese.

  3. Jessica

    Have you experimented with the form at which your food is eaten (ie cooked or raw)? I’m specifically thinking about the veggies.

    While I have not yet gone through the FODMAPS elimination diet, I’m thinking about it. One thing that I’ve become aware of are my inability to tolerate the raw form of certain veggies, especially broccoli, cauliflower, and bell peppers. It looks like you are just fine with the peppers (lucky!), but for me, eating all of those raw is a recipe for one unhappy camper. However, eating the roasted or steamed version somehow makes it where I can tolerate a higher level (aka any at all). Have you looked into how heat affects the foods that you eat from the various groups?

  4. Emily

    Reading about your FODMOPS experiences is so interesting. It’s taken a while, but I’m starting to really understand the process and purpose of the elimination diet. I’m glad you’re making such progress in learning what foods and food combinations work for you!
    I honestly can’t imagine giving up apples and beans, though. Hummus and apples seem to make their way into my meals on a daily basis.
    But, on the plus side, it sounds like it has forced you to expand your food horizons which is always a good thing!

  5. Gena

    Wow, Elise! I have been following your FOMAPS journey, but this is the first time I’ve had more of a chance to read up in detail (blame Orgo!). I do hope that eliminating so many combinations of foods hasn’t proved to be too stressful or hard. And I hope that you feel real relief — it seems as though that is happening 🙂

  6. Lisa W

    YOu are way luckier than I am. If I ate popcorn I woud be sick for a week. That actually happened. Quinao does not agree with me either. I have a terrrible time finding snacks that I can tolerate. Soy is a big no no too. Any suggestions?

  7. esmemerrie

    It’s funny because I love being able to prepare my own food and know exactly what is going into it but it definitely can complicate things when I have to venture out in the “real” world :S

  8. Brenda

    Okayyyy this has nothing to do with your post, BUT i wanted to tell you.. you should see the box of kombucha i bought today at whole foods. It is 10% off if you buy it in a case… i thought, SOLD. HA! Annnnnd here you go..
    (they can make any gluten free). BTW you can pack me in your suitcase ANY time you go out of the country… just saying. I’ll give you one of my horses. lol

  9. sarah

    For me, the elimination diet was the pits because I was on it for 8 or 10 weeks, which is what my dietitian recommended. It was forever to be on it, particularly because I traveled a fair bit during that time. It’s pretty much impossible to find low FODMAP veg food in restaurants, at least here.

    I miss apples a lot, but fructose and sorbitol have turned out to be MAJOR triggers for me. Even a little bit has effects, but i suppose that’s not too surprising because practically all sugars cause me some level of grief.

    I’m still in the process of reintroduction too, and I’ve definitely learned that portion sizes are the most important bit. If I overeat at all, plus have any of the FODMAPs, then I end up with pretty bad symptoms. It also takes a really long time for them to go away! I’m still definitely in the frustration phase, but I am sure I will get used to it over time 🙂

    Word on the street is that a PhD student at Monash just did her thesis on vegetarians and vegans + low FODMAP diets. I’m keeping an eye out for the results and will pass them on if I get them!

  10. sarah

    Also, forgot to add that the materials from Monash and Sue Shepherd I was given and bought say honeydew and muskmelon (called rockmelon here, and sometimes called cantaloupe in the US too) are low FODMAP. Only watermelon is listed on the avoid list. Maybe you’ve tried melon and didn’t tolerate it well, so just an FYI to anyone who might be reading! Not sure if there’s more recent info that says they aren’t okay.

  11. Jin

    IBS is a tricky little beast.

    I have gone 10 full days without eating any gluten and felt great. Just yesterday, I was at the library studying with no lunch packed (my fridge was bare due to lack of grocery shopping thanks to exams) and the only cafe open close by had sandwiches…. So I ate one. Ha, lets just say, I have figured out what causes all my GI woes.

    It’s funny because I’ve never ever ever thought I would be gluten sensitive. I am for sure lactose sensitive but I’ve always denied that I can’t tolerate gluten because life without bread looks too daunting 😉

    Thanks for the info Elise!

  12. Sarah

    Its crazy that you dont eat a ton of apples and hummuce anymore. I remember those being like your main food groups when i first started reading your blog.

  13. Elise (Post author)

    you definitely should! its amazing how eating things like wheat and hummus and apples all together will murder me and eating small portions of just one category will be okay. sometimes its not quite so straight forward, but give it a shot and lemme know how it goes.

  14. Elise (Post author)

    larabars are ok if they are the more nutty ones than the date/dried fruit loaded ones. i cant have broccoli raw, but cooked in small amounts its ok. im the same w dairy and over this vacay i had chocolate pretty often and in small amounts and it went well. thanks for your input!!

  15. Elise (Post author)

    definitely makes a difference on raw veggies. i can have raw cauliflower, broccoli, or squash, but once cooked its way easier on me. i dont have an issue with bell peppers, thank goodness, or carrots.
    id be curious about the other food groups in terms of how heating affects them.
    have you had any experience w this in any other groups? lemme know if so, im very grateful for your input!

  16. Elise (Post author)

    its been hard, but im learning as i go. it starting to make sense why sometimes things were fine and other times they werent now!

  17. Elise (Post author)

    thanks gena, its not too hard now that i understand it more. i havent had to eliminate things, its actually given me more confidence now in trying foods because i know how to eat in a way that wont cause GI stress.

  18. Elise (Post author)

    oh my gosh lisa, im so sorry. i have no problems with GF grains like corn and quinoa. soy is ok for my as tofu or tempeh, but the more processed things are a no go. i dont know what to tell you – i wish i had advice…maybe try an elimination diet to see how things are when reintroduced?

  19. Elise (Post author)

    exactly. i often find out that there were things snuck in that i didnt know about when im feeling it later in the day. 🙁 you can only have so much control when eating out though…

  20. Elise (Post author)

    omg brenda, i saw that deal at a WF the other day and told kyle ai wanted to buy a separate fridge just for those cases!!

  21. Elise (Post author)

    best. comment. ever. i really hope that phd study sheds some light on the issues we are facing and if nothing else inspires more research.

    i have the same reactions with apples. its so odd how long the effects last. ive found that when they are cooked in things they arent as hard on my system though. still not great. and not worth the pain. i crave them all the time too, but im able to stay away because of the memories of the bloating and gassiness.
    its funny because i tolerate watermelon better than cantaloupe/honeydew but only in small amounts.
    i also have a lot of problems w grapes but thats probably because i cant eat them in moderation.
    thanks (as always) for chipping in w your experiences.

  22. Elise (Post author)

    jin. i felt like i was reading my own story here. i was in denial for so long that wheat couldnt POSSIBLY be a problem food for me. i have since found it to be the least triggering of the fodmaps items, but its still one that is lethal in combo with the others – like hummus and soy.
    im just so relieved that its wheat and not gluten thats my problem because a life without seitan sounds horrible.

  23. Brenda

    ha! well… funny story about that. I drink them at work, and one first grader said my breath smelled like beer, and accused me of drinking while work with kids… therefore Kombucha= beer smelling breath.

  24. Elise (Post author)

    omg thats hilarious! hope you didnt get in trouble!!

  25. Wendy

    Hi Elise. I’m enjoying your blog a lot! I too am on the low Fodmaps diet, and still trying to figure out all my triggers. When I’m on the strict elimination diet, things are awesome, and then when I experiment, it gets tricky to figure out. Nice to see someone else sort it all out. I’m a vegetarian also, which makes choices much more limited. I can’t eat dairy at all (lactose-free or not), but eggs are fine. Anyway, thanks again for your blog, and I look forward to trying some of your recipes!

  26. Pingback: Low temperature dried Laver and Other Finds | Vegan or Something

  27. Elise (Post author)

    glad to help wendy! im working on more recipes!

  28. Beth

    Hi Elise! First, I want to say thank you sooooo much for your blog and for sharing your experience. I am brand-spankin’-new to FODMAPs and am 1 week into the elimination phase. And totally full-blown into the frustration phase! How long did you stay on the elimination diet and how do you start reintroducing foods? My GI doc put me on this but did not have much info at all. Thanks again for your blog and I’m going to start reading it all!!! 🙂

  29. Ruth

    I too am a beginner low fodmap dieter in the UK. I am finding it difficult as whatever I stop eating I still get the pain and wind. Does it take a while to get it all out of the system? Am going to the doc next week to see if I can get help there.

  30. Elise (Post author)

    hey ruth. thats not the experience i had. once i eliminated all fodmaps the relief was fairly immediate. after 2-3 days i felt like a whole new person. to know if you are truly affected by fodmaps you shouldnt start on a LOW fodmap diet though, you should start on a NO fodmap diet. as in zero sources of fermenting saccharides. you have to get rid of everything that has fodmaps for at least the first few weeks. its hard (trust me, i know), but in order to figure out if this is really the problem you have to be honest with yourself and make sure you are for sure eliminating every source of fermentable carbohydrates. this is especially important if you are eating processed/packaged foods with hidden ingredients (like “natural flavors”). hope that helps. im in the process of planning an elimination diet for others to have access to, which should help as you start this process.
    sorry i cant offer more info, because i only have my own experience to base it off of. its definitely a good thing to bring up when you visit the MD – best to rule out other sources of GI problems.

  31. Elise (Post author)

    hi beth, thanks so much for your comment. im so glad to help.

    i was on the elimination diet for 2 weeks. im planning on posting a full elimination diet plan on my fodmaps site soon: so stay tuned for that, it may help with your frustrations.
    i didnt have the best success with challenge phases and they got really muddled, so if i were doing it all over again, id follow a more regimented and organized plan. if i were you id go with 1 week of each challenge group and make sure to record EVERYTHING you eat and symptoms you have. record the times of eating and the times of noted digestive issues and be as specific as possible. record the amounts of the challenge ingredient. it will help you detect a pattern.
    i promise to add more on my other fodmaps site soon.
    to help answer your question better, is it the lack of diversity in your diet thats frustrating you about the elimination phase? or are you still having GI symptoms? just wanting to fully understand what your main issues are…
    ps are you vegetarian or vegan?

  32. Elise (Post author)

    can i use your question (leaving your name out) to answer for others on my fodmaps blog?

  33. Elise (Post author)

    one last thing – can i use your question (without your name) to answer on my fodmaps blog? i think it would really help others because i know many are just starting to find out about fodmaps and have similar questions.

  34. Beth

    thanks for your reply and of course you can use my question! anything to help the fodmap cause! 🙂 my frustration, i think stems mainly from lack of diversity and lack of knowledge. i actually am thrilled with the results so far on the elim. diet. i noticed improvement in my GI symptoms on the first day!! so, for that reason, i really don’t want to cheat ;), but at this point, i’m feeling like i’m eating the same things breakfast, lunch, and dinner. i’m not a vegetarian… i love seafood, like chicken, and don’t really much care for beef, so i don’t eat it often at all and up until about 15 years ago when my IBS-D really kicked in and got bad, i was eating mostly plant-based. Unfortunately, i really noticed that the more fruits and veggies and whole-grains i ate, the worse i felt. thus started the journey……

  35. Ruth

    Yes of course. I thought I was leaving out every thing I possibly could. Only really eating chicken, fish, rice, green beans, carrots, porridge, allowed fruits, glutan free bread and hard cheese. Also oat milk.
    Have cut out most other things.
    Wondering if mine is a different problem. Will have to make sure the doc sends me for tests.
    I’m going to a kinesiologist on Friday to see what I might be intolerant to. Some people think this is a waste of time and money but I’m so desperate I’ll try anything.

  36. Elise (Post author)

    nothing is a waste of time or money when its your health. period. let me know how it goes.

  37. Elise (Post author)

    im not as rehearsed on IBS-D because im the complete opposite but i just posted some elimination meal ideas on the other site. theres more coming, but it should maybe give you some different ideas for now. they are vegan so the are definitely veg and whole grain-centered, but they are wheat free grains and (at least for me) veggies and fruits i can tolerate.

  38. Maria

    i just wanted to comment on Ruth’s post that it may be an issue with oats. I’m not sure where u r from, but here in Australia oats are processed with gluten containing grains and so contain gluten. i had an issue with oats during my no fodmap phase and when i cut them out things improved.

  39. B

    I too react to grapes and put it down to quantity, I don’t eat them at all now because I just can’t do small servings! Ruth have you checked the ingredients of your Oat milk? The one I purchased had inulin. How long after eating offending foods do you guys typically notice symptoms? I overeating veggies pretty much daily and this seems to be hindering my progress with the diet, looking forward to my dietitian cOnsult to hopefully get me in track. Love hearing others stories with this diet.

  40. Ruth

    Thanks for all your comments and offers of help. Today I went to an allergy and intolerance testing place and the thing that came up as my condition, first and positively, was Candida Albicans! The low fodmaps diet I had put myself on had a helped a lot so I was feeling somewhat better but now I go on a diet with no sugar and no yeast and I take anti fungal tablets, fibre and probiotics for 3 months. The lady tester said she sees this often and women dont know they have it. All my symptoms were on the list including rectal itching (sorry) and ear probs.
    I feel so pleased to have found out my problem and I should be well in 3 months – so I will let you know if it all works out. I live in the UK, by the way, Maria.

  41. Elise (Post author)

    good call maria – i often forget that theres a high contamination rish with oats. be sure you are buying certified gluten free oats. im not sure if the regulation in the UK is like here in the states, but unless its got the certified GF label, it doesnt necessarily mean the factory has to uphold a completely gluten free environment. contamination is always a risk without the proper labeling.

  42. Elise (Post author)

    hey B – i responded to this on the fodmaps site which im sure you saw. heres the link for others though:

  43. Elise (Post author)

    congrats on getting such good solid info, let me know how it works out.

  44. Ruth

    An update – so far so good on my candida diet. I feel a lot better and am not finding the diet restrictions too bad. Am 3 weeks into it now with 9 weeks to go. I am sleeping better and the wind and bloating have disappeared. Still a way to go but will keep you posted.

  45. Marisol

    So, I kind of knew apples were bad for me and I avoided them and I was good until my mom bought a juice maker and I have been having apples in my juices and now I’m suffering the consequences, So I was wondering if you have an emergency plan just in case you ever get the wrong food and have bad experiences. Cause I need one but I really have no clue on what to eat that is completely safe. I just want to clear my system and start process of elimination again. Now I know that apples sure are BAD BAD Bad for me. thanx.
    By the way congrats on the baby and I absolutely LOVE your website 😀

  46. Elise (Post author)

    hi marisol!

    thanks so much.

    i SOOO wish i had an emergency plan. sometimes it gets so bad. the only thing is time to rest the gut (and eventually having a BM).

    theres not really a system clearing food that i know of. 🙁

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  48. Erin

    Just found your site and bookmarked if already 🙂 I looks very cool. Have you seen the Monash FODMAPs app? It’s amazing. I feel so much better already. The FOSMAPs diet not intuitive at all and so it makes it much easier to understand what’s good and bad for you.

  49. Elise (Post author)

    hi erin! hope you find the site useful 🙂
    just as an FYI, ive been writing this blog for over 4 years, and ive only known about fodmaps for the past year or so…so theres definitely non fodmaps friendly stuff from the past. just look at dates of posts before assuming everything is fodmaps friendly 🙂
    i also have this site:
    anyway, i agree its definitely not an intuitive diet. i do have the monash app. its a great resource.

  50. Barbara Buenz

    Hi Elise, Thanks for your blog. I am a chiropractor practicing Applied Kinesiology which I use to test for food sensitivities (and other things). I wanted to comment about the need for an emergency solution when things go awry. I and many of my patients have had very good results with a product called “Takesumi” from the company Supreme Nutrition. They may only sell to Healthcare Practitioners, but I am not sure. Takesumi is carbonized bamboo which absorbs endotoxins, which are often responsible for the symptoms in food reactions.

    Thanks again for the tremendous service you do for others. I send lots of patients to your blog and it makes my job so much easier!

  51. Elise (Post author)

    thanks barbara! ill look into it.

  52. theresa

    Hi! Just wanted to say what a pleasure it is to read your site. You’re a lovely, funny, very “down to earth” writer. Thanks!

  53. Suzanne

    Hi there, Great blog. I am new to FODMAP.
    Trying plain popcorn today…Orville Redenbacher’s Natural Simply Salted. Hope it is OK.
    Do you know if Capers and white cooking wine are acceptable? I was going to try a gluten free, FODMAP free Chicken Piccata?

  54. Elise (Post author)

    not sure about the wine. i think capers are ok but id recommend buying the monash book or phone app to double check. popcorn (or corn in general) is not a FODMAP food and is therefore safe, but lots of people with GI issues do have problems tolerating corn. i think popped corn is easier though. i personally am fine with it. not sure about that brand exactly, i use plain kernels with nothing added.

  55. Alyssa

    Hi Elise! So I tried the low fodmap diet for about a week now- and most people seem to say that they notice at least somewhat of a difference in a few days. I suffer from IBS and EXTREME bloating- so far I have not noticed a clear cut answer as to whether I’m better or worse. (Ex. I’m still really bloated but it’s a “different” kind of bloating? -if you know what I mean). There are so many factors that play into the outcome of my results! So I was wondering, what were the first symptoms that seemed to get better for you and when did you notice they were gone?
    PS- LOVE your blog

  56. Elise (Post author)

    hi alyssa,
    the bloating was the first thing to improve. i still have gas, especially when im not really really good and basically doing the elimination diet, but its so much better than how i used to be. previously the gas and bloating went hand in hand and i felt awful. now im less bloated and the gas doesnt bother me as much (its just annoying for social reasons). i guess ive learned to just accept that my IBS will always exist. sadly. i think if i were to give up my vegetarianism, i could probably have an easier time eating fodmaps free, but i dont want to do that really.
    my constipation has improved slightly, but im still not regular (like the non-ibs population). the main difference is that being constipated doesnt HURT anymore. and i dont look pregnant around the clock now.
    i will say i noticed these changes immediately though. as SOON as i started the elimination diet i felt better. within 24 hours it was night and day. and the longer i went being strict the more amazed i was with the diet.
    hope that helps! good luck!!

  57. Alyssa

    Yes that does help! It was definitely was not night and day for me- I was still bloated and miserable- I just wish I knew what it was from! I don’t know about you, but I look like I’m 6 months pregnant all day long, especially at night. I have mostly IBS-C, and sometimes D, but do you ever experience feeling full after eating only 2 bites of food? I am always nauseous and full before I even eat, especially when my constipation is bad (my ibs never used to affect my stomach).

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  59. Vbottali

    This is great! I’ve been doing the elimination phase for almost two weeks now but keep finding out foods I thought didn’t have fodmaps do! I also am traveling for the next week an a half which is very difficult! How long do you suggest doing the elimination phase for? I’m seeing improvements but I definitely have a long way to go. I’ve put a lot of hope in this because ibs has been really affecting my life!

  60. Elise (Post author)

    patsy catsos (the expert) doesnt recommend an elimination longer than 2-3 weeks, especially for vegetarians.

  61. Wendy

    Elise- has anyone ever asked you about juicing, or do you know where juicing falls in this? I see the charts saying juice is high FODMAPS so a no go. Is this processed (sugar-added) juice? Or fresh juicing also? This is heartbreaking- I’ve been heavy into juicing for just over a year now and I love it. All along I’ve been thinking Chia seeds were the culprit causing a lot of gassiness when I put them in smoothies, but I see now that it was probably the mango and pineapple they were blended with. =(

  62. Elise (Post author)

    from what i understand juicing is okay as long as the produce used is fodmaps friendly. magos are a no. pineapple and chia seeds should be fine. so just stick to fodmaps friendly fruits and veggies and you should be fine.

  63. Christine


    I was wondering what you thought about apple cider vinegar before meals or as a drink? I am trying to navigate this diet as well. I am gluten/dairy free and eat small amounts of chicken and fish because they are some of the few things I can tolerate. I have been close to vegan but my body seems to like a little meat.

  64. Julia

    Hi Elise,

    How long have you had IBS? I’ve had GI problems similar to IBS-D symptoms for about a little over a month, with milder symptoms for maybe a month before that. (I’m not self-diagnosing, just comparing symptoms.) I found your blog randomly while searching for quinoa recipes and was intrigued by how you control your symptoms. I’ve been trying to figure out what foods are best to eat when my stomach is acting up and a lot of advice online seems unclear or contradictory (“Eat a lot of fiber!” “Eating a lot of fiber can make things worse!”). After reading a bunch of posts, I’ve been paying attention to which foods I eat include FODMAPs and noticed that I had a pretty swift reaction to watermelon this morning. I’m going to see if limiting FODMAPs makes any kind of difference because I don’t know what else to do!

    I’m confused about what’s going on with my gut since I don’t think I’ve had GI problems in the past. Nothing major or consistent, at least. I’m thinking it’s time to go to the doctor to get checked out. Do you know of things other than IBS that can cause these kinds of symptoms? Is IBS sudden-onset or do you know you have it from a young age?

    I’m also surprised that watermelon and apples are FODMAP foods, especially since I’ve gone through phases of eating TONS of fruit before. I would literally eat 3 apples at a time in college because a) I love them and b) they were easy to stash in my dorm room as late night snacks, and if I felt this bad I think I’d definitely have made the connection. I’ve eaten large amounts of watermelon in my day, too, and never noticed a response like this one before. Are FODMAP foods hard to digest in general, or do you have to have a specific sensitivity to them? Is it common for problems to pop up out of nowhere?


  65. Elise (Post author)

    i think ACV is great pre-meal. from what ive read, it helps get the acidity of the stomach down to a more “normal” pH (because having an overly alkaline [high] pH is often a problem for people w ibs/sibo/bacterial overgrowth).

  66. Elise (Post author)

    hi julia,
    my ibs has been life long and ive had symptoms for as long as i can remember. so it never really had a sudden onset.
    i do think people can have issues that exacerbate their gut though, and that puts them over the edge.
    if you ARE sensitive to fodmaps, eliminating them will cause relief almost immediately.
    following an elimination protocol could be beneficial and if you see improvement then its likely that. if not, at least you know and can keep digging to figure out whats wrong.

  67. Patricia

    I happened upon your blog when researching FODMAP friendly snacks. I have had GI problems as long as I can remember. It wasn’t until about 2 months ago that my GI doctor told me he thought I was fructose intolerant and lactose intolerant. HBT proved this to be the case so now I am trying to become as knowledgeable as possible.
    I am currently seeing a nutritionist who started me on the elimination diet, and I am now on week 3. Like you, I felt significantly better after about 2 days. Other than figuring out (the hard way) that lactose free cheese bothers me, I have managed quite well.
    I am looking for a FODMAP friendly cookbook but haven’t had much success locating any. Do you have any suggestions?
    I look forward to following your blog!

  68. Jill

    I just got on the fodmap elimination diet about 3 weeks ago, June 13,2013. I must be doing it wrong because not only do I have IBS, I also have acid reflux. I’m trying to cut out anything with any sort of fodmap in it and find there is nothing to eat. I’m hungry all the time. What I do eat is either very bland or aggravates my acid reflux. The one thing I have figured out for sure in 3 weeks time is Quaker Chewy Bars are forever out of my diet. I went off them for 5 days and then came back and had one a day for the next three…boy was I in pain again on day 4. Trial and error, learning process. That’s all I can say. Any tips would be greatly appreciated.

  69. Jill

    Did I mention I also have slightly high cholesterol? This means balancing enough fiber to lower cholesterol but not too much to cause pain or any other uncomfortable symptoms.

  70. Elise (Post author)

    hi jill,
    id highly recommend seeking out a registered dietician or gastroenterologist who is well versed in fodmaps to help with this. in the meantime, you would be best to avoid anything packaged (like chewy granola bars) because they tend to have a whole host of fodmaps. the elimination phase is a definite commitment but its so worth it to remove everything and see if this diet is really the solution. good luck!

  71. Elise (Post author)

    hi patricia!
    i actually wrote a cookbook a year ago. its a vegan and vegetarian meal plan for fodmaps people. heres the link:

    i havent looked into non veg cookbooks because i dont eat meat, but i suspect there are some out there. not sure what happens when you type fodmaps into an amazon search…

    that said, i think theres some mention of fodmaps in practical paleo (not sure if you eat meat or not). otherwise you may try modifying a few other grain free/primal cookbooks (removing onion and garlic etc).

    wish i had more to share!! good luck!

  72. Jill


    My gastroenterologist is the one that put me on this diet. Unfortunately he handed me a paper with just lists of foods that are suitable and foods that need to be eliminated and said “It won’t be easy but follow this diet and see me in 2 months.” That said, I have done my research and my insurance does cover 6 visits for nutritional counseling per year, and I found a nutritionist’s office in my area. I will call on Monday to try and get in. This trial and error is frustrating. Meal planning is near impossible. I attempted going out to eat last night and felt like a bother making the waitress keep asking the cook staff how everything was seasoned and what have you. I hope this gets easier. I can say that while I am not completely gluten free, I have more good days than bad having eliminated most everything from other categories. I hope some day I can add some things back in.

  73. Val

    Thank you for all this information. My doctor and dietician just put me on this diet after a year and a half long stomach battle and not knowing the cause. I look forward to trying out many of the recipes posted.

  74. Jill

    I was just told at my follow-up with my gastroenterologist after being on the FODMAP diet for 2 months that cooked fruits are allowed. AKA I can’t have a fresh apple but baked apples or applesauce shouldn’t be a problem. I bought some 100% natural, unflavored applesauce tonight. If I can tolerate this, I’ll try adding some cinnamon and see if I can handle that. Does anyone have any other suggestions for cooked fruit recipes?

  75. C

    Hi Elise,

    I’m wondering if you have tried bean-o or beanzyme ?

    If so, did they help or not?

    Thank you

  76. Kara

    Hi Elise!

    I too am a vegan who has been trying the FODMAPs diet for a few weeks now, with some exceptions, i.e. I eat one Odwalla bar a day and one coconut yogurt a day–both have inulin in them, but if I keep it to one a day I’m okay!

    I’ve been struggling with protein ideas for dinner ever since I started. I can’t tell you how many times I had resorted to rice cereal with almond butter for supper in lieu of something more appropriate. That’s why I was PSYCHED to find your blog and the recipe for seitan. I’m naturally a bit hesitant to try it, as I found myself very VERY sensitive to the Yves/Lightlife fake deli meats which were made of vital wheat gluten and soy protein. Maybe it was the soy/gluten combo that did me in, who knows.

    ANYWAYS, I just want to say thank you for this blog, it’s given me some hope that I won’t starve as a vegan without FODMAPS!

  77. Organic Brian

    I made this recently and it is delicious/satisfying (for the cheese-tolerant): pizza that the crust is made from grated zucchini (two cups), aged cheese (1.5-2 cups), and 2 eggs. The topping was tomatoes boiled down to sauce, with veggies such as hot peppers/scallions/tomato/zucchini. The crust was baked about 10 minutes before adding the toppings and baking another 1/2 hour or more at 425 (baking length depends on crust thickness, amount of cheese, etc.).

    It uses a lot of cheese. I hope to find a way to make this just as good but with fewer calories from sugars.

  78. Organic Brian
  79. JeanE.

    My new GI doctor wants me to start this low FODMAP diet to see how it makes me feel. I could have cried in the grocery store today tried to find something I could eat and so greatful to find this website.

    My problems are pressure in my upper abdonmin, heartburn and regurgitation and chronic cough from the regurgitation. I can’t say as I have actual pain, so not sure I have IBS.

    Thanks for the info!

  80. JeanE.

    Good to know this!

  81. Julia

    For anyone else in Ruth’s shoes, get tested for small intestinal bacterial overgrowth (SIBO)!! It’s a lactulose breath test.

  82. Stef

    I am kind of struggling with this low fodmap diet especially because I am trying to do gluten free and lactose free at the same time. What would you recommend for breakfast???

  83. Ibs Vegan

    I couldn’t find your Fodmap free hummus replacement-recipe – I only found your “operation elemination”-post. I also miss hummus a lot, and sometimes the hunger for hummus is too strong, 🙁 I would really like to try out your replacement hummus (especiallially if it’s vegan, but if it’s not, i will make it ):D

  84. Elise (Post author)

    hey stef – so many breakfast ideas for GF and dairy free. I’m not sure if you are vegetarian or vegan, but obviously eggs and breakfast meats (bacon, etc.) are fodmaps friendly. as for carbs – you could make porridges out of any of the gluten free grains and or pseudo seeds (rice, millet, quinoa, cornmeal, amaranth, etc.). grits is an awesome savory option (add tomatoes, avocado, etc.), whereas oatmeal is a good sweet one (top with nuts/nut butter, seeds, fruit, etc.). and of course don’t forget about potatoes! hash browns for the win. hope those ideas get the ball rolling for you…

  85. Jenny

    Hi Elise 🙂 It is so useful to know other people’s experiences and how they manage the different FODMAPs so thanks for sharing. You’ve also inspired me to give my own system a ‘rest’ by having days without any high/medium FODMAPs. It’s so easy to get carried away! xx

  86. Jesse Watson

    Another great snack that Elise has written about (and that my wife and I create) are the Be Nice FODMAP Friendly Protein bars, which will be available for sale very soon at

    Here is Elise’s awesome review:

  87. Helen

    fairly new to FODMAP finished the elimination phase now just starting to try the odd high FODMAP , have found I’m OK with Spelt bread (as long as it’s white, non-soluble fibre is still a problem) lactose is still a problem – really miss my visits to town for a latte, but sachets with dried milk don’t seem to upset me, is there something in the dehydration process that makes it more digestible? have got so used to cooking without onions I’m really nervous about going out for a curry (which the rest of my family have really missed) I know the rice and poppadoms are ok, and will avoid the naan breads, but hoping it won’t be too bad if I try and make sure the only high FODMAP element is the onions. sadly this diet is still quite new in the UK so very little help available.

  88. Deb

    Hi there! Great blog, thank you. I thought cashews were high fodmaps… I try to stick to the Monash University list. They don’t bother you? Thanks

  89. Elise (Post author)

    In moderation they can be tolerated, but since this post there have been several updates on research by Monash. Go by what they say – they are updating the foods they test constantly. And most importantly of all, go by how you feel in response to foods! If you tolerate something, no need to remove it from your diet!

  90. D

    But Lara bars main ingredient is dates which are high fodmap?!

  91. Melissa

    Hi Elise, I have recently been diagnosed with Fructose intolerance after suffering IBS symptoms for a long time. I have come across your blog and have found it really easy to engage with your material, it has given me a lot of information about FODMAPS that I need to get on the road to recovery!
    Also I have tried to make a few of the recipes, they don’t look as good as yours, but still tasted delicious!
    Just wanted to say thank- you for your advice and assistance, its becoming a lot easier to not have to worry about making sure I wear stretchy pants, or having to locate the closest bathroom! Along with your blog, I have also found a new Iphone app called FODMAP friendly which has helped, I would recommend to everyone to have a look, it helps with these recipes and beginners like myself!
    Take care and keep up the great work!
    Melissa xxx

  92. Elise (Post author)

    hi melissa! Thanks so much! Good luck in your road of getting your gut health on track 🙂

  93. Hannah

    Hiya, I’m in need of some help. I have had IBS for a few years now, I’m 22 and they have only now just recognised it as IBS and so I have been following the fodmap diet. Now I usually have it under control is I make sure I eat smaller portions and NOTHING that’s not on the list, it’s driving me a bit crazy but I can deal with it. But I am however always incredibly tired, can’t work out why as I have had so many blood tests, take supplements and iron tablets. Did you ever get to being so tired all the time? I don’t eat meat but eat a lot of fish and nut butters – lactose is a complete no go!! But struggle to find any variety in my diet. Today I literally had to run off a bus and use the nearest bush as a toilet, the least glamorous I’ve felt in a long time!!! However this seems to occur every now and then where I feel SO sick, start shaking as if I feel like I’m going to be sick then I need to instantly have a bowel movement or I’m in a lot of trouble right there. Has this ever happened or do you know of this being any problem with anyone? Sorry for the graphic content, I’m just at the end of my tether now!! Thanks so much.


  94. Paula Jarvis

    Hannah: I’ve had the same problem with an urgent need to have a bowel movement, but in my case it’s diarrhea. I have had to plan my shopping trips very carefully to ensure that I am always near a restroom. As a result, I either don’t go very far from home or I have to take a prescription medication (Lomotil or its generic version) ahead of time to try to prevent an unexpected bout of diarrhea. I’ve been on the elimination diet only for a week now but am already doing better. In addition to the diet, I’ve eliminated coffee totally because I know it causes problems for me. I have also eliminated all dairy products except a little bit of butter, although I’ve had a few lapses. I think what is helping me most is eating very small amounts at a time and avoiding not just FODMAPs but also anything I know gives me problems, such as coffee. I noticed that you eat a lot of nut butters. In my case, I believe that peanut butter, which I tend to overdo, is another problem for me, so I no longer eat it. I don’t like the idea of having to give up so many foods–perhaps forever for some of them–but if it will prevent my bouts of diarrhea and having to live in fear of having a public accident (so far my accidents have been at home), it will be worth it. Paula

  95. simpson

    Cashews and Almonds are both high fodmaps. At no serving size are Cashews okay, however 10 almonds in a serving is low fodmap, which is considered a half serve. Even if you tolerate them others who have come here should not take that as being a low fodmap item.

    If you are getting conflicting information online you should buy the Monash fodmap app, they are the leading university in Australia who study the fodmap diet especially for ibs sufferers, and they have a food and portion guide from foods they test themselves.

    Remember some people have different levels of tolerance for each individual fodmap but you should not be saying things like cashew are fine for everyone, when it is really rare to be able to tolerate them!

    Apart from that, I really like your blog, thanks!

    There are a number of Facebook groups as well which can help.

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  98. WilliamBub

    Looking forward to reading more. Great forum post. Much obliged.

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