Help me with FODMAPS elimination?

Answered on August 19, 2014
Created February 13, 2012 at 4:14 PM

Hi all, thanks to your wisdom, I'm exploring the possibility that my continued/increased dietary discomfort on the paleo diet is related to FODMAPS sensitivity.

I went through the archives here, and reviewed a few of the linked articles.

I definitely dramatically increased my applesauce and coconut milk intake on Whole30, and I've always eaten a ton of the veggies and fruits on the list.

I'm not sure what to eliminate first--eliminating all of them would seriously not leave much in my diet. I'd greatly appreciate it if any of you could guide me as to which are the top 5 to eliminate, and for how long to try each item? Or just do them all together?



on February 14, 2012
at 04:31 PM

HA, I sometimes use saccharine. I don't think that using artificial sweeteners negates the benefit of avoiding FODMAPs. They are two different subjects. It could be that if you feel better avoiding FODMAPs that you won't find the diet sodas so attractive.



on February 13, 2012
at 11:44 PM

OK, you people are an AMAZING resource, but I have a follow-up question. I just finished the Whole 30 last Wednesday, and I seriously don't have it in me to increase the restrictions without adding something I missed back in. I had a diet coke today and yesterday (aspartame is FODMAPS compliant, even though it's technically awful for you). Do you have any tips on how to manage the restriction? I'm wondering if there's any benefit to doing the FODMAPS restriction if I'm having a can of poison every day?



on February 13, 2012
at 11:22 PM

Ugh. And I would say onions, avocado, coconut, and cabbage are four HUGE contributors to my daily diet. Thanks for your tips.

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on February 13, 2012
at 05:22 PM

HA, I eliminated the FODMAPs all at once, except for a bit of lactose in cream, and felt immediately better. I limit the amount of cream I use, and mostly use it in yoghurt, which I incubate 24 - 48 hours to reduce the rest of the lactose.

Here is the best info I have on FODMAPs:




Someone might be sensitive to other things, too, besides FODMAPs, such as oxalates, salicylates or other polyphenols, alkaloids, etc. What the worst FODMAPs are for one person might not be true for someone else.

I also eliminated nightshades.

Eliminating both nightshades and FODMAPs, made it much easier to pinpoint how others foods effected me. I feel so much better that I don't miss them at all.

Hope this helps a bit.


on February 13, 2012
at 04:20 PM

It's OK to have a temporarily limited diet. A zero-Fodmaps diet is possible, though it might not be easy at first, particularly since you are going to dip into ketosis unless you consume sugar that are digested in the small intestine. The SCD uses honey for that. My original elimination diet was just broth + meat + fish + egg yolks. I did that for a week and then slowly added in individual foods, which is easier because FODMAP intolerance is usually dose-dependent. I would try fructose and coconut milk first, because those seem to be novel foods giving you trouble.



on February 13, 2012
at 11:19 PM

I agree about total elimination, but these are MY top five, FWIW:








on February 13, 2012
at 11:22 PM

Ugh. And I would say onions, avocado, coconut, and cabbage are four HUGE contributors to my daily diet. Thanks for your tips.



on February 13, 2012
at 08:51 PM

You will get to the bottom of the problem much faster if you eliminate all suspect foods in one go. The other way around could take a very long time.



on August 02, 2013
at 09:55 PM

Monash University has an app for certain phones. You can google Monash University FODMAP's app and pull it up. It only costs about $10.00 and you have all the food lists at your fingertips whereever you go. Definitely would help while shopping. Plus, you can plug in the food groups you are most sensitive to and it will filter it for you and calculate your fodmap load for you. It is your most up to date fodmap listing with most recent foods tested by the university. If you don't have the ability to download the app through their available phone or Ipad sources, Kate Scarlata, RD keeps her list updated with FODMAP's and she has a wonderful website with so much useful information, tips, and etc.

The biggest things to avoid are HFCS, honey, agave syrup and sugar alcohols. if these are not your culprits, then look at fructans which are wheat, chichory root (inulin or FOS or other names on labels for chichory root) onions, garlic, etc. Keep in mind, if Honey, HFCS or agave syrup are listed as the last ingredient on a label with many ingredients, you may be fine with the product. If it's in the top 3 ingredients, avoid. This is the most helpful for us. Also, too much fructose, even if it's in the form of table sugar or allowed fruits, can cause problems. Hope this helps and I have 2 children with variations of fructose malabsorption (7 and 13). They are doing well with the restrictions, and very much thriving on the diet. it has helped soooo much and so glad to finally have a list of what to avoid so they don't feel horrible all the time.


on March 27, 2012
at 01:22 PM

It is best to go on a low-FODMAP Paleo diet and then reintroduce higher-FODMAP foods one at a time every 3-4 days to determine which foods you react to and which one you tolerate.


on February 13, 2012
at 11:41 PM

So sorry to hear you're having digestive issues. That sucks, or blows as the case may be.

I eliminated all FODMAPS this summer after starting Paleo in March. My symptoms, digestive and mental, were just getting worse. It was awful and I was at a loss as to what to do. I was tested for Fructose Malabsorption and I don't have it. Since then I come to believe that it's actually my gut bacteria that is screwed up and has me all screwed up.

Anyway, I went on a 4 week long elimination diet over the summer. During this time I consumed only meat (with salt seasoning), olive oil, eggs, yellow elbow squash, zucchini, unsweetened banana chips or plantains and lots of sunbutter. Since then I've been able to introduce a ton of stuff without my 'sickness' coming back. Unfortunately I am still very sensitive to sugars and will get the rumblies if I partake of even sweet potato fries. Nothing drastic happens though so I usually partake anyway.

My theory is that I gave my guts a chance to heal up by taking out all possible offending foods for a good amount of time. I'm working on healing it some more through the anti-candida GAPS protocal.

This is a good list of foods to check out.

Haven't used this site but they might help give you an idea of what to eat.

You can also do a Google search for 'FODMAPS recipes' for more ideas.

Do you take a probiotic? A lot of my symptoms improved when I started a dairy free probiotic that had acidophilus DDS-1 in it. I don't remember what brand it is but I have some at home if you're interested.

Best of Luck!

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