FODMAP DIET? Elimination Diet

What does FODMAPs stand for?


Oligosaccharides (comprised of fructans and galactans)

Disaccharides (milk sugar lactose)

Monosaccharides (fructose)

Polyols (sugar alcohols such as sorbitol, mannitol, xylitol, and maltitol)

High FODMAP foods include the following:

Fruits: apples, cherries, pears, watermelon, banana, grapefruit, blackberries, nectarines, plums

Vegetables: asparagus, snap peas, garlic, onion, peas, soy bean, cauliflower, mushrooms

Dairy: ricotta cheese, cottage cheese, cow's milk, ice cream, yogurt

Grains: rye, wheat, barley

Sweeteners: honey, agave, corn syrup, mannitol, sorbitol, xylitol

Legumes & Nuts: pistachios, cashews, black beans, kidney beans, split peas

If you think you may be plagued with a FODMAP intolerance, your best course of action is to follow a short-term elimination diet. Temporary elimination of high-FODMAP foods has been shown to provide relief of gut symptoms, partiularly in people with IBS or IBC. The long list of high FODMAPs can seem daunting and intimidating, but the good news is that most people are not negatively affected by all of these foods on a regular basis. FODMAP intolerance does not affect everyone the same, therefore the elimination process should be treated as such.

Food elimination has been deemed an effective plan when experiencing gut discomfort. Lucky this method has been incorporated into the Medical System and gained attention among health enthusiasts. Research has shown this elimination plan is a positive way to rule out troublesome foods.

Follow these 3 steps to isolate the foods that may be behind your bloating & digestive discomfort.

1. Food Journaling

Make a list of what high FODMAPs you eat daily and isolate those items

2. Eliminate

Completely remove these foods from your diet for 4-6 weeks

3. Reintroduce

Add ONE of the eliminated foods every 3-7 days and assess tolerance in your food journal. If an item is not tolerated, remove it again and move on to the next food. Again, this plan should be temporary and not exceed 6 weeks. If you continue to have symptoms or think you require a longer elimination, discuss it with your doctor first.


You can request one on Dean's Metabolic365 online program

Email Mr365 ( Dean Brandt) at

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