Low FODMAP diet has been great for my gut

An apple a day may keep the doctor away, but only because it gives you such bad gas that no one wants to be around you.....

Yes, one woman's prize may be another woman's poison.

In the case of apples, onions, beans, avocados, and several other FODMAP foods, they were definitely a poison for me.

I'll admit something: for much of my adult life, I've struggled with quite a bit of gassiness after eating. Yes, no one really wants to talk about that, but for me, it was embarrassing, uncomfortable and completely unacceptable.

For years I've tried every digestive enzyme supplement created - ones that were focused just on carbohydrates and fibers because that's what I struggled with the most, and ones that were broad spectrum. Also high dose HCL.

I've taken various good bacteria (probiotics) after having my gut bacteria content tested and retested to see what bugs I had in me and which ones I was lacking.

Also, I've had to resort to antibiotic therapy at times because of major SBIO (Small bacterial intestinal overgrowth).

Doctors always told me it was just IBS... and I'd have to just live with it.

Along with this gassiness also came horrendous constipation. So bad, that I was going for monthtly colon cleansing and sometimes felt like I had to live on enemas and laxitives.

But, recently, I came across the FODMAP eating plan.

FODMAP foods are those that contain fermentable carbohydrates that lead to gas, bloating and either constipation or diarrhea.

FODMAP stands for:

Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols

Common FODMAP foods include:

FRUCTANS: wheat, onions, artichokes, asparagus, leeks, FOS, inulin

GALACTANS: beans, cabbage, brussel sprouts

DISACCHARIDES: lactose (dairy)

FRUCTOSE: honey, dried fruit, apples, pears, mango, agave

POLYOLS: sorbitol, isomalt, avocado, mushrooms


After reading about this dietary plan and learning that many of the foods I included in my diet were high FODMAP, I gave it a try.

And the results have been OUTSTANDING!

Yes, that's right: I have not had any gassy issues after cutting out many of the foods that I was eating on a daily basis: avocados, peas, apples, brussel sprouts, etc

I had already cut out dairy and other common gassy foods such as beans.

But, I had never thought that avocado and apples would be such an issue.

For me, this elimination plan has made a world of a difference.

If you suffer from excessive gassiness, bloating, constipation and/or diarrhea, I encourage you to give this a try. Take it from someone that has literally tried everything else.

What do you have to lose?

Remember: every person is going to be bit different, so some foods may be great for you to avoid, while others only have to be minimized.

Here are some web resources so you can read more about this:

Common Food Intolerances

What are FODMAPs?

 Medscape research article on FODMAP plan


For the complete FODMAP List, please see my other blog post:

Complete FODMAP List for a Happy Gut

Posted Dec 07, 2010 by Cassandra Forsythe.

Comments for This Entry

GravatarAlison08:43PM on December 08, 2010

After removing these foods from your diet, how long did it take to feel a noticeable difference? Just a few days or longer?

GravatarMike Navin06:50AM on December 09, 2010

I guess I never put a lot of thought into this and kudos Cassandra for putting yourself out there and talking about it.:)

I've always had gas issues and I even get it throughout a 24 hour fast. Good information and I'll start implementing some of these changes as well as bring it up to my doctor the next time I see her.


GravatarCassandra07:41AM on December 09, 2010

Hi Alison
It was really after a few days (we'll say 3-5) that I really noticed the difference. Like I said, the big issues for me were avocados and apples, which I was eating a ton of almost daily.
Sadly, the FODMAPs plan says I can eat nuts, but for some reason my gut only tolerates a small amount of them. The problem with nuts (especially cashews) is that I tend to eat a LOT of them because they're so yummy. I guess maybe it's a good thing that I can't eat a lot anyhow.
Once you try eliminating FODMAP foods, look to other things that may be specific to you.

GravatarCassandra07:43AM on December 09, 2010

Mike - let us know how it goes for you. Some doctors know about this and others don't, but there is real research on this, and it has been shown to be very effective. I'm just surprised my GI doc never told me about this.... but then again, he was always more about antibiotics and surgery than anything more wholistic.

GravatarCourtney02:53PM on December 18, 2010

I had the same problem. I had C.diff, colitis, severe constipation, and daily pain sometimes with horrific gas. Doctors misdiagnosed me as IBS for a whole year. I could barely go to school. When I was tested for SIBO I came up borderline. I have been lactose intolerant for 4 years now, and never thought that my problem could be fructose malabsorbtion. After going to 4 different GI doctors and finding no relief, I took research into my own hands. I have been on the FODMAPS diet for a month now, and my life is turning around. Within 48 hours my daily pain had vanished. Bloat disappeared. Even my constipation is steadily improving. I am also currently being treated for pelvic floor dyssenergia, and I feel better than I have in years. If there is anyone out there reading this right now that is having the similar problems, PLEASE consider trying the FODMAPS diet! It is literally saving my life.

GravatarJeremy Stone10:53AM on December 21, 2010

Since you have been cutting out dairy. What have you been using instead and what do you think about rice cheese or any other products that arent dairy but can be cheese like?

GravatarCassandra11:32AM on December 21, 2010

Hi Jeremy - I actually haven't been eating dairy for many, many years. I've been completely dairy free since 2001. I've always been somewhat intolerant of it, so it just finally had to completely go back then.

I don't miss it at all actually. I base my diet off meats and fish, eggs, vegetables, legumes, whole grains, fruits and whey isolate (that doesn't bother me).

I know some people are totally into cheese, but I really don't mind not eating it, or things like it at all. So, never tried rice cheese. Have you?

Gravatarjeremy stone01:11PM on December 21, 2010

Well I have pretty much stopped having dairy unless its cheese, greek yogurt or if i go out somewhere to eat and dont know every ingredient in the food. I have slowed down my intake of cheese and was thinking about not having cheese anymore. Thats why I was asking you if you have had rice cheese or something like it in case I would to substitute for real cheese.

GravatarKrista Scott-Dixon04:15AM on December 22, 2010

Inulin/oligofructans are biggies. Apparently most folks can't tolerate more than about 5-10 grams at any one time, although there are a few genetic outlier superstars that can handle something like 50 g of free fructose.

Luckily even high-fructan foods such as Jerusalem artichokes, leeks, garlic, and onions have only about 7 to 12 grams of fructan per 100 grams. Same goes for fructose: persimmons, grapes, apples and pears offer about 7-12 g of fructose per 100 grams. Most fruits and veggies have only trace amounts.

Now that inulin/OF are in "functional foods" as a cheap form of fibre, we'll all be gassy balloons. BTW inulin/OF are often in "greens" products and other supplements. Read labels!

If we start adding fibre supplements, making “anything-goes” fruit smoothies, chowing down too many dried fruits, eating processed foods with “added fibre” (which is usually inulin) or lots of fructose, then the gastrointestinal fireworks can begin in earnest.

By the way, you may have heard that melons should not be consumed with other foods because melons ferment quickly in the colon. I used to think that was woo-woo until I looked into the nature of the fructan chains in melons. Shorter chains ferment more quickly, and melons may be higher in shorter-chain fructans. Who knew?


GravatarGeorge03:36AM on January 01, 2011

Most of the Body for life exercise program are relatively easy. Common choices vary from walking to running. Body for life program also include cycling, swimming or the use of rowing machine in their anabolic exercise program. Aerobic exercises are limit for only 20 minutes. During the first 2 minutes, the intensity level should be only at 5. As the minutes increase to 3, 4, 5, and 6, the intensity level progressively increases from 6, 7, 8, and 9. In minute 7 to 18, the intensity stays at 6. As minute 19 approaches, the intensity increases to 10. Then it will go down again to intensity 5 at the last minute. At this point, weariness and fatigue developed. Stretching is recommended afterwards. The body for Life program suggest that the aerobic exercise should be done in the morning as this make the body to raise its metabolism for the remainder of the day.

GravatarSarah07:48AM on January 09, 2011

Hi there,

i've just started the FODMAPs diet to help with my IBS-C. I'm on day 3 and so far it's helping my bloating but not the constipation. Any ideas how long it would take for the C to clear up? Also, do you have to be super strict on it or can you tolerate small amounts of certain foods?


GravatarMike Navin07:18AM on January 11, 2011

Cass, just an FYI, I've tried out a new Gas-X product (well, at least it's new for me), called Gas-X Prevention. I've used the regular Gas-X in the past and it didn't really help. But Gas-X Prevention does a pretty good job I think. Probably the best one on the market that I've tried so far.

GravatarHannah12:42PM on February 04, 2011

Hi there (:
I'm considering beginning this diet. I have IBS-D, and have had it for four years. Like you, I've "tried everything else..." but things continue to worsen. I'm also dairy free. I began cutting things out today, but I was just wondering about Grapes and Strawberries. I've heard mixed opinions on the subject.

GravatarCassandra02:09PM on February 04, 2011

Hi Hannah -

Grapes and strawberries may be ok for you because they are low in FODMAPs, but for me, I have to avoid them because they tend to be highly moldy and I have an issue with mold.
If you want to email me (through the contact form), I'll email you a document I compiled with all the FODMAP foods.

Best, Cassandra

GravatarHannah10:37PM on February 04, 2011

Thanks! I appreciate it! (:

GravatarGregory Goodluck03:32PM on March 22, 2011

FODMAP seems to be the answer to my IBS but its hard to work out what to eat and what not to eat. Any lists wd be appreciated. Woke up with churning gasy gut and dont know why as I am eating properly. Had a few red grapes before bed, ate a few Almonds yesterday. Mild very mild vindaloo with brown rice and salad vegies yesterday. ????????

GravatarCassandra05:25AM on March 23, 2011

Greg - I'll email you a big list of foods to avoid/include.

For your issues - could be the salad veggies most likely.

GravatarEllen12:50PM on March 26, 2011

Just thought I would throw in a comment.. I think most gut issues begin with a grain intolerance. I gave up eating any kind of grain two years ago and completely cured my heartburn, gas, constipation and other gut issues. Now I eat a ketogenic diet most of the time, with lots of eggs, egg yolks, butter, meats, seafood, and a few vegetables. I avoid grains completely. I can tell immediately if I accidentally ingest gluten now.. heartburn is immediate and constipation shows up a day later.

GravatarCary08:30AM on March 30, 2011

I just started this diet a couple of days ago and I already feel so much less bloated and have not had to run to the bathroom! It feels strange to feel so normal. I have been dealing with this since I was 4. Cassandra... do you know where tomatoes fall on the FODMAP food chain?

GravatarSarah02:20PM on March 30, 2011

My GI doctor has me trying the FodMap diet. I also had bacterial overgrowth in my small intestine, probably from eating too many FodMap foods. Treating the bacterial overgrowth with a special antibiotic and following this diet has completely changed my quality of life! I feel about 90% better!

I was wondering if you could please let me know how to obtain the FodMap food list that you have at the top of this webpage? A nice list like that would be so helpful to have to reference. Thank you for your website and for all of the information!

GravatarSarah02:25PM on March 30, 2011

P.S....I have an AMAZING GI doc who put me on this diet. If you live in the Chicago area and are looking for a good gastroenterologist let me know and I can get you his info :)

GravatarCassandra05:22AM on March 31, 2011

Hi Cary - That's great! So glad to hear. Tomatoes are A-OK and shouldn't cause you a problem at all.

Sarah- awesome, awesome! Which antiobiotic are you using? I use xifaxin once or twice a year when things go out of control. It's localized just to the gut. And, I'll send you that list. Thanks!

GravatarSarah06:52AM on March 31, 2011

Hi Cassandra. I too have been using Xifaxan and it's been great. I tend to be sensitive to meds but like you said this is localized to the gut so no side effects! Thanks for sending along that list I really appreciate it!

GravatarCary05:17PM on March 31, 2011

Cassandra, Thank you for your list! I really appreciate it. Yesterday I tried strawberries and perhaps they are not great for me. Today I'm going to try raspberries! Thanks again and I look forward to reading about every one else's experiences on your site/blog.

GravatarAurametrix01:18AM on April 03, 2011

Tomatoes may cause problems too, as they are pretty acidic. Especially if in combination with other acidic fruits. Strawberries are not as moldy as melons, but might be problematic for some people.

Irritable Bowel blog offers a summary of the FODMAP diet with links to stories and discussions: http://dysbiosis.blogspot.com/2011/04/fodmap-diet.html

GravatarKate Sholly05:34PM on April 09, 2011

Hi Cassandra and Sarah,

What was your experience with taking rifaximin? I'm dealing with malnutrition and lots of upper gas that stool tests say is caused by pathogenic bacteria and leaky gut. I assume it's in the small intestine (SIBO) because I don't have the typical IBS symptoms anymore, just very low weight, lots of upper indigestion and belching, like nothing can pass easily by the small intestine, problems with not getting proper nutrients and minerals, i.e., leg cramps and pulsing, especially when lying down, and weak muscles that appear to be in mild atrophy. Also have loose bowels frequently. It has become so bad that my liver enzyme readings are going up and I'm sensitive to many foods. My diet is mostly vegetables and meat/poultry/fish protein, with a few oils and spices.

My MD has ruled out Crohns for me, and all inflammation testing has been negative. Have tried everything and am now considering rifaximin. My quality of life is very poor and has been for four years. I've tried lots of natural antibacterials, but perhaps not long enough.
Thank you for any light you can shed on this.
Kate Sholly

GravatarCassandra06:11AM on April 11, 2011

Hi Kate: Thanks for sharing. My experience is/was good with rifaximin. It definitely helped control bacterial overgrowth - I took 200mg 3x day for 10days when nothing else would help. But, I also have to stick to the FODMAP way of eating for it to help me the most. Have you tried that?
Have you also been checked for a SBO (Small bowel obstruction?) your symptoms seem similar to that.

GravatarSarah09:50AM on April 11, 2011

Hi Kate. I'm so sorry that your going through so much. I can really relate with the malnutrition, weight loss, belching, leg cramps, loose bowels, and LOTS of food sensitivities....I feel like I can't eat hardly anything without feeling sick :/ Taking Xifaxin has helped me tremendously! It helped with the loose stools and weightloss. I have gained weight back and have pretty "normal" bowel movements now with no cramping or ugency like I had before. The gas has gotten a lot better too. I'm not a doctor but considering all of your symptoms it sounds like you could really benefit from taking a round of Xifaxan. I have to also agree with Cassandra that I must follow the diet as well. The Xifaxan helps clear up a lot of my symptoms but I only stay feeling well if I stick to the FodMap diet and avoid the foods I am sensitive to. I wish you the best and hope that you feel better soon!

Cassandra, Hello :) I just wanted to check to see if you had sent that FodMap food list to me. I have not received it and thought I'd let you know in case you sent it and it didn't go through or something. Thank you so much! - Sarah

GravatarCassandra10:47AM on April 11, 2011

So sorry Sarah! Can you send me a message through my contact form? Or email me at cassandraforsythe@gmail.com I will reply to your email directly. Not sure what happened with the list and why it didn't send.

GravatarKate Sholly05:05PM on April 11, 2011

Dear Cassandra and Sarah,
Thank you for your feedback. I just ordered the book by Patsy Catsos because it's the only one that looks like it's any good. In the interim, I'm finding much conflicting food avoidance info on the web sites. For instance, am still unclear whether summer squash or winter squash are okay on FODMAP, or coconut milk, or kale and collards. And what about other carbs like rice, quinoa, etc. Can you recommend a good on-line list while I'm waiting for the book? I've already eliminated onions, honey, fruit, and a few others, but I need clearer info as my diet is already so limited, I don't have much to eat when I remove the FODMAP foods. I was eating green beans instead of broccoli yesterday, and then read on a web site that green beans are to be avoided.
Sarah, sounds like you had all the symptoms I do, including weight loss. Have you ever had a CT scan to check for small bowel obstruction? I assume that's the test I would have to have done. I've heard that the lactulose breath test and the fructose breath test can have unclear results. Have you used them and been happy with the results? If you have, with what Lab? And finally, How long did you take the antibiotics?
Thank you for whatever time you can take to respond.
Kate Sholly

GravatarSarah08:57AM on April 12, 2011

Hi Kate :)

Yes I had weight loss and got to a point where I looked too skinny. After taking the Xifaxan the first time, I started putting weight on. Now five years later I am overweight...but that's another story ;)

I did have a CT scan of my lower abdomen. I also have had two colonoscopies and endoscopies. Results have always been normal. I've had blood work and some other tests too that I can't remember but everything always comes back normal. I did do a breath test for the small intestine bacterial overgrowth and that was the only test that came back positive and that's when I first took Xifaxan. My doctor does not recommend the lactose or fructose breath tests because I have already eliminated them from my diet, tried re-intriducing them, and was in a lot of pain when I ate them. He said that is enough proof and there is no need to spend the money on the test, or go through the pain of taking the test since you have to ingest large amounts of lactose and fructose to take the test. I took the antibiotic for two weeks. I'm sorry but I do not remember how much it was, just that I took two pills a day for two weeks. And I am in the Chicago area, not sure where you're located...

Wishing you all the best :)

GravatarCarrie10:29AM on April 19, 2011

How do i obtain a complete fodmap list? I am really strugging with ibs and gastritis.

Gravatarcarly07:21PM on April 22, 2011

Sarah I live in the chicago area and would LOVE the info for your gastro! I just got into the fodmap thing and I'm still working out some kinks. I was feeling amazing for about a week and then something happened. Suddenly I'm constipated and bloated again. I'm thinking I may be allergic to chicken? I've been making my own stocks and yogurts and I was doing great with beef stock... Anyway I would love some lists and any info at all! I'm open to any suggestions at this point.


GravatarSarah07:46PM on April 22, 2011

Hi Carly.

The GI doctor that I see is Dr. Michael Brown. He is at Rush hospital. (888) 352-RUSH
He sees patients at the one in Chicago and the one in Oak Park. He is one of the top GI docs. He is learning more and more about diet and what an important roll it plays. He can test for small intestine bacterial overgrowth, and talk to you more about FodMaps. He talks a lot so be ready to interrupt him or ask him to slow down if you don't understand what he's telling you. Write down all of your questions and have them ready so that you don't forget anything. You could even make some notes on your history and symptoms so that you don't forget to tell him anything important. (That's what I do since it seems like I always forget something when I'm on the spot) He's a nice guy and I always feel comfortable with him. I'm sure you could benefit from meeting him.

I'm sorry your not feeling well. That is the most frustrating part of having GI problems. Just when I think I've figured it all out I'll go into a flare with no explanation. I'll check my food log and wont be able to figure out why. It's unfortunate there aren't more studies and research to help people like us. I really hope that you can get in to see Dr. Brown and maybe he can help you figure out more of what's going on. Hang in there, I hope you feel better soon!

Gravatarcarly08:12PM on April 22, 2011


Thank you so much! I really would love to get a group of us together and start a fundraiser for research or something. They are making strides in Australia so there's no reason there aren't more studies in the states. I will call him next week. I'll start writing all my stuff down tomorrow! Thanks for the tip. That's actually really helpful advice. Do you have any lists btw? I would love any extra info you have handy. My email address is ballerinicar@gmail.com.

Thanks for the quick response btw!!!


GravatarAmy11:49PM on April 28, 2011

I've been on the FODMAP diet for a while now and it has definitely helped my stomach symptoms, but they haven't gone away completely.
I was just wondering about the following foods, because many websites and information is contradictory - with some saying they are fine on a low fodmap diet, and other saying they aren't!
- Mushrooms
- Eggplant
- Green beans
- Soy milk (Sue Shepard says its fine, but it's made of soy which is on the no list...)
- Zucchini
- Peas (most websites say ok, but Sue Shepard says no)
- Cauliflower

Any insight would be appreciated! I don't think my stomach will be completely right until I attempt to eliminate all problem foods.

GravatarJill11:11AM on May 04, 2011

Thank you for everything you have posted! After over a year of extreme suffering in pain, I finally found a GI who suggested this diet. He didn't know a whole lot about it, but said it could help. I just got out of a 4 day hospital stay, numerous tests and nothing showed up. I'm hoping this will solve my problem.
I would really appreciate it if you could email me a food list. Just starting the FODMAP and am kind of lost about what I can eat. So far all I'm eating is eggs and chicken! What can you snack on besides limited fruits? I also have Diverticulitis so nuts and seeds are a no-no for me!
Thanks so much,

GravatarJill11:11AM on May 04, 2011

Thank you for everything you have posted! After over a year of extreme suffering in pain, I finally found a GI who suggested this diet. He didn't know a whole lot about it, but said it could help. I just got out of a 4 day hospital stay, numerous tests and nothing showed up. I'm hoping this will solve my problem.
I would really appreciate it if you could email me a food list. Just starting the FODMAP and am kind of lost about what I can eat. So far all I'm eating is eggs and chicken! What can you snack on besides limited fruits? I also have Diverticulitis so nuts and seeds are a no-no for me!
Thanks so much,

GravatarSarah08:31AM on May 18, 2011

Hi Cassandra, the FODMAPS diet is working well in helping me manage my IBS. The only problem is that I'm a vegetarian and since following the diet have found that I've keep gaining weight. I used to rely on pulses and lentils for protein but now i'm having to rely on cheeses which obviously have a much higher fat content, and peanut butter (we don't have low fat, lactose free dairy over here in the UK). Any suggestions on how I can lose weight whilst following a veggie FODMAP diet? I'm getting really frustrated.


GravatarKate Sholly11:56AM on May 19, 2011

Hi All,

Just read on this thread about Gas-X Prevention, a product used to decrease gas buildup in the gut. When I checked it out I discovered that it has 20 ppm's of gluten in it and they tell you to check with your doctor if you think you're gluten sensitive. Just want to point that out for anyone who may not know.

Kate Sholly

GravatarCindy02:47PM on May 20, 2011

Hi Cassandra,

I would love to have a copy of the list of foods that are okay for those of us who are suffering from these symptoms. I've had every test imaginable (always negative) & have tried everything (Bean-O, GasX, Previcid, & even Xifaxan), but nothing seems to work. I keep hearing from doctors that it's either "nerves" or "swallowing air". But I know that it's something more. I have already been on a low carb diet for a few years now, and I've been a very active runner for the past 8 years. Even though it might mean that my list of edible foods gets even smaller, I am willing to give it a try. I'm tired of the pain from this abnormal belching & of the embarrassment of my loud tummy. Also, my running has suffered from a weird weakness in my legs -- don't know if there's any connection, but that's what I've encountered the last couple of months.

GravatarChristine09:14AM on May 24, 2011

I was diagnosed with IBS 10 years ago at 18 and have been suffering awful symptoms (severe bloating, wind, constipation, cramps) ever since... I have been to my GP many times over the years and have been told mostly that it is "psychological".

After yet another trip to the doctors recently (my symptoms seem to have got worse over the years) I was finally referred to a Gastroentrologist & Dietician. I was suprised to find out that it is essentially my "healthy" diet that is making me ill. I tend to eat lots of fruit (usually high quantaties juiced/ blended together), wholegrains, beans, honey, lentils and vegetables, I also tend to buy all sugar free & reduced fat products.

They have suggested I go on a strict 8 week low FODMAP Diet, and to be honest i'm slightly worried for several reasons (eating out, preparing meals suitable for me AND my partner, cutting out gluten / lactose/ wheat/ sweeteners all in one go etc etc)

Where can I find more resources to help me, like perhaps a guide to eating out on a low FODMAP Diet? or a Recipe book for low FODMAP Diet followers? A more comprehensive list of items to exclude etc??

GravatarFiona02:22AM on May 26, 2011


I developed an intolerance to wheat after abdominal surgery a couple of years ago, and once I realised wheat and me didn't get on - really loose bowels - I had a huge improvement. However, there have still been foods that had me running to the toilet. Since I've been following this low FODMAP diet, the change has been amazing. Whilst it was very hard at first to give up so many things, I have finished "grieving" for many of them. I have so much more strength and energy. I used to feel I was wading through treacle, just walking from the bedroom. Now everything is easier and my entire system feels so much calmer. I had forgotten how good that feels.

And not always having to cut short outings to get back home to the privacy of my bathroom has been very liberating. I am now starting to re-introduce foods, but I have the tools now to control things. I would recommend trying this diet and I hope you have the good outcomes I have had.


GravatarCameron11:30PM on May 26, 2011


Like you, I experienced immediate and complete relief by strictly adhering to a low-FODMAPs diet. It took me too long to find information about the diet, however, and since then I've been dedicated to raising awareness. As it is a taboo topic, the internet is a great medium for this.

I'd like to interview you for my site. It would be an honor to speak with you, and we could certainly plug your list or a book - or something - in return.

Marketing is my day job; at the current rate we'll have 3,000 followers on Twitter within a month.

Please get in touch if able.



GravatarCameron11:37PM on May 26, 2011

Cassandra: Please use this email instead.

GravatarStephanie10:51PM on June 01, 2011

I'm so happy to be reading about a possible diet that actually works! Thanks for starting this and I was wondering if you could email me your list of foods. I have been struggling with IBS for 10 years now. I'm 30, attending my first year of acupuncture school and getting ready to take a year off to try and my health/weight back. I have also been diagnosed with gastroparesis (slow stomach emptying) and hoping this helps that as well. Do you basically follow a paleo diet? I avoid most grains but eat lots of white rice which probably makes the big C worse!
Also, how did you find out about bacteria in the small intestine and the antibiotic? I've been to multiple GI docs and its never been discussed.

GravatarCassandra08:03AM on June 03, 2011

Hi Stephanie!

I posted the complete list here because so many people were needing it: http://www.cassandraforsythe.com/blog/Complete+FODMAP+List+For+a+Happy+Gut/

Also - I had a hydrogen breath test done using lactulose that showed bacterial overgrowth. The FODMAP diet has been the best solution over any antibiotic or other treatment though.

Best, Cassandra

GravatarKate Sholly11:33AM on June 03, 2011

Hi Cassandra,

After reading your most recent post and the list of FODMAP foods you included, I am confused by a few differences between your list and Patsy Catsos' list in "IBS-Free at Last". According to her list, beets and green peas (as opposed to dried) are okay, and green and yellow string beans are not. Any thoughts on this?

Kate Sholly

GravatarCassandra09:59AM on June 13, 2011

Hi Kate

I know it sounds cheap, but everyone is a bit different. I found that Patsy's book did not do it for me, but this list did. Beets and peas for me personally and the clients I work with are not that great, especially in high doses. If they work for you though, you should have them.
For me, nuts don't work, but in this list they are supposed to. So, the bottom line is to listen to your gut and do what's right for it.

GravatarRebecca05:56PM on June 27, 2011

Hi there

Yes I agree the FODMAP diet has been great for me. I was just recently diagnosed with IBS-D - I was panicking that it was something else, so in a way it's a relief but also something else to get my head around. It had ruled my life for 2 long months (I know that is nothing compared to others).

My dietitian started me on probiotics and I have to continue with them for 6 months (been 1 & 1/2 so far) some days I feel as though I've got my life back and some days I eat cashews and think I'm back to square one! But I know this can be managed and FODMAPS has been great for this - i have eliminated diary (apart from natural unsweetened yoghurt which I have for breakfast with oats and berries) - it really is worth a try. I'm also now experimenting with other therapies such as counseling to deal with anxiety (I google far too many things and have an issue with worrying!) and also acupuncture.

I have also been doing a hypnosis CD which is 30 minutes a day for 100 days - great for the subconscious mind! These have been great for me so far and I just need to be strong - I know that not everything will work for me, but give it a go as you never know! Keep smiling guys we will get there in the end!!

GravatarRebecca06:01PM on June 27, 2011

Ohh also I forgot to say that since I started the low FODMAP's diet I've lost 5kgs (10kg's in total over 9 weeks!) also been boxing and exercising a bit but the diet has changed me! :)

GravatarLinda09:51PM on July 27, 2011

I have been suffering from all of the above problems for many years and, after endoscopy, colonoscopy and watching my diet I can only just get my problems under control. I think I should eliminate milk altogether which would probably help. I now have a great FODMAP list of foods to eat / not eat which I sourced from www.healthyfood.co.nz
I have really worked it out anyway from trial and error, and at the age of sixty you tend to be well aware of the effects certain foods have on you, but it is good to have a list to check. Both my sisters have exactly the same problem. I do find taking probiotics helps.
I have not had the breath test. There is also a bug which lives in people's guts (H-pylori) and it can only be eliminated with antibiotics.

GravatarKathleen Bundy, RD11:31AM on August 03, 2011

The FODMAPS diet can bring relief to many people suffering from gastrointestinal upset and IBS. Unfortunately, what it cannot address is individual food sensitivities. "Delayed-Type" food sensitivities can contribute to a host of symptoms from constipation/diarrhea, abdominal pain and reflux to migraines, chronic sinusitis, and even anxiety, fatigue, and depression.
To find out what your ideal diet is I highly recommend the MRT "Mediator Release Test" to determine what foods are provoking an excessive immune response. MRT tests are conducted all over the country by registered dietitians who are specially trained in identifying problematic foods. All "LEAP" dietitians are trained in combining other approaches (such as gluten intolerance or fructose malabsorption, etc...) with an individual's test to achieve optimum results and relief from chronic symptoms!
The MRT test is the most comprehensive, reliable, and accurate test to identify foods causing an excessive immune response and provoking chronic, troubling symptoms.
If you are suffering from chronic health issues and have been told "your labs are fine" and if suspect your food is making you sick, the best thing you can do for yourself is find a Certified LEAP Therapist RD and get started on your optimum, individualized "Immunocalm Diet"!
Many LEAP RDs also do phone consults if you can't find anyone in your area.
For more information, please visit:

GravatarCassandra11:04AM on August 06, 2011

Kathleen: you're right too, and I am also a LEAP RD. However, even LEAP didn't identify these foods that were making me gassy and constipated. This FODMAPs list was amazing for me.

GravatarKathleen Bundy, RD06:24AM on August 17, 2011

Hi Cassandra (and all)!
Thats the beauty of working with a LEAP RD! We're trained to identify what other factors (FODMAPS is just one example) might be an additional piece to each individual's digestive health puzzle,

GravatarCassandra08:04AM on August 18, 2011

Hi Everyone!

Many of you have emailed me for the full list of FODMAP foods. I have posted them on my blog here:



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