- FODMAPS / IBS Diet
- Gastroparesis Diet
- Gluten Free / Celiac Diet
- High Fiber Diet
- Low Cholesterol Diet
- Low Residue Diet
- Reflux Diet
Low FODMAP Meals and Snacks:
Scrambled eggs with spinach and feta
Oatmeal topped with sliced banana, almonds and brown sugar
Lactose-free yogurt with strawberries and crushed walnuts
Rice pasta with chicken, tomatoes and zucchini
Sliced turkey on a gluten-free wrap with lettuce, tomato, Swiss cheese, and mustard
Quesadilla with corn tortilla and cheddar cheese
|Food Category||High FODMAP Foods||Low FODMAP Alternatives|
|Vegetables||Asparagus, artichokes, onions(all), leek bulb, garlic, legumes, sugar snap peas, onion and garlic salts, beetroot, Savoy cabbage, celery, sweet corn||Alfalfa, bean sprouts, green beans, bok choy, capsicum (bell pepper), carrot, chives, fresh herbs, choy sum, cucumber, lettuce, tomato, zucchini.|
|Fruits||Apples, pears, mango, nashi pears, watermelon, nectarines, peaches, plums||Banana, orange, mandarin, grapes, melon|
|Milk & Dairy||Cow’s milk, yoghurt, soft cheese, cream, custard, ice cream||Lactose-free milk, lactose-free yoghurts, hard cheese|
|Protein Sources||Legumes||Meats, fish, chicken, Tofu, tempeh|
|Breads & Cereal||Rye, wheat-containing breads, wheat-based cereals with dried fruit, wheat pasta||Gluten-free bread and sourdough spelt bread, rice bubbles, oats, gluten-free pasta, rice, quinoa|
|Cookies & Snacks||Rye crackers, wheat-based biscuits||Gluten-free biscuits, rice cakes, corn thins|
|Nuts & Seeds||Cashews, pistachios||Almonds (less than 10 nuts), pumpkin seeds|
Dietary and Lifestyle Modifications:
- Eat small, frequent meals.
- Choose low-fat foods.
- Reduce fiber intake. Avoid fibrous fruits and vegetables like oranges and broccoli. Choose well-cooked fruits and vegetables without seeds and skins.
- Modify the consistency of foods by replacing solid foods with purees and soups.
- Drink water with meals.
- Try gentle exercise after eating.
Avoid all food and drinks containing:
Malt (including malt flavoring and malt vinegar)
Triticale (a cross between wheat and rye)
Wheat (all types of wheat including whole, bromated, enriched, phosphate, self-rishing)
Alternate forms of wheat
*Speak with your doctor or dietitian to determine if you need to avoid oats.
Bread and bread products like croutons, crackers and matzo
Baked goods like cake, cookies, cupcakes, muffins, scones, doughnuts and pie
Oats (if permitted per your doctor or dietitian)
Soup and soup-bases
Fresh, unprocessed foods like beans, meat, poultry, fish, eggs, fruits, vegetables and nuts
Most dairy products
Gluten-free grains & flours
Corn and cornmeal
Read ingredients and/or speak with servers to ensure that no gluten-containing ingredients have been used:
Deep-fried foods, even if non-gluten based like French fries and tortilla chips
Imitation meat or seafood
Processed deli meats
Salad dressings, sauces and gravies
Seasoned rice mixes
Seasoned snack foods like potato chips
Any gluten-free food that has been contaminated
Cross-contamination occurs when gluten-free foods come into contact with foods that contain gluten. It can happen during the manufacturing process or during food preparation at home or in a restaurant. It is important to read labels and handle foods carefully. Always speak with servers about your dietary restrictions when dining out.
*In addition to foods and beverages that may contain gluten, check that all vitamins and medications are gluten free by reading bottles, speaking to your pharmacist or calling companies directly.
The amount of fiber you need depends on your age and gender:
|Gender||Age 50 or Older||Age 50 or Younger|
|Male||38 grams||30 grams|
|Female||25 grams||21 grams|
Tips for increasing fiber:
- Start your day with a high-fiber breakfast like oatmeal or cold cereal with more than 5grams of fiber per serving. Hint: look for cereals with ‘whole grain’, ‘bran’ or ‘fiber’ in the name.
- Focus on fruits, vegetables, whole grains and beans.
- Choose high-fiber snacks like fresh fruit (especially berries), nuts, plain popcorn and raw vegetables with hummus.
- Speak with your doctor about whether a fiber supplement is appropriate for you.
High Fiber Foods:
Fiber: 4 grams per cup, cooked
Fiber: 6.3 grams per cup, cooked
Fiber: 7 grams per cup, raw
Fiber: 5.5 grams per medium fruit, raw
Fiber: 6.7 grams per half, raw
Fiber: 7.6 grams per cup, raw
Fiber: 8 grams per cup, raw
Fiber: 4.1 grams per cup, boiled
Fiber: 5.1 grams per cup, boiled
Fiber: 8.8 grams per cup, cooked
Fiber: 10.3 grams per medium vegetable, cooked
Fiber: 13.2 grams per cup, cooked
Fiber: 15 grams per cup, cooked
Fiber: 15.6 grams per cup, cooked
Fiber: 16.3 grams per cup, cooked
- Start your day with oatmeal.
- Choose fruits, vegetables, whole grains, beans, lean protein and nuts.
- Limit red meat and eggs. Replace whole eggs with egg whites or a cholesterol-free egg substitute.
- Choose fatty fish like salmon.
- Replace butter, trans fat margarines, and polyunsaturated oil with canola oil, olive oil, or plant sterol spreads. Flavor with oregano, basil, parsley, rosemary, thyme, cilantro, coriander, or cumin.
- Look for products specifically created for low-cholesterol diets. Many of these foods have been fortified with plant stanols and sterols that help to block the absorption of cholesterol.
Your doctor will advise you if your levels are not adequately lowered by diet and exercise alone. Please consult with the dietitian for additional heart healthy diet tips.
Milk and Milk Products:
Choose up to 2 cups of low-fat milk products including yogurt, cottage cheese, buttermilk, kefir or sherbet. Limit cheese to 1.5oz per day.
Avoid milk products with nuts, seeds, granola, fruit or vegetables added to them.
Avoid all milk-containing products if you are lactose intolerant. Choose milk and yogurt alternatives made from soy, rice or almond.
Breads and Grains:
Choose grains with less than 2g of fiber per serving like refined white breads and cereals (e.g. Special K, Corn Flakes, and Rice Krispies), cream of wheat, white pasta, and crackers, pancakes and waffles made from refined white flour.
Avoid refined grains with seeds and nuts.
Avoid whole-grains like quinoa and brown rice, whole-wheat pasta, oatmeal, popcorn and whole grain breads, crackers and cereals.
Choose vegetable juice without seeds or pulp and canned and well-cooked vegetables without seeds such as yellow squash, spinach, pumpkin, eggplant, potatoes without skin, green beans, wax beans, asparagus, and carrot.
Certain vegetables like lettuce and cucumber (without seeds) may be tolerated raw.
Avoid vegetable-based sauces and soups with seeds.
Vegetables to avoid include broccoli, Brussels sprouts, cabbage/sauerkraut, lima beans, mushrooms, okra, onion, parsnip, peppers, potato skin and sprouts.
Choose fruit juice without pulp and canned, soft, well-cooked fruits without seeds or skins such as applesauce.
Raw fruits that can be enjoyed include very ripe apricots, bananas, cantaloupe and honeydew.
Avoid berries, raisins, dried fruit, figs, prunes and prune juice and all fruit skins.
Choose tender, well-cooked poultry, fish, lean beef, eggs (cooked until yolk is solid), tofu and smooth nut butters (like almond or peanut; limit to 2 Tablespoons per day).
Avoid tough, gristly, fatty and fried meats as well as those highly processed like sausage, hot dogs, bacon and deli meats.
Avoid nuts and chunky nut butters.
Avoid dried beans, peas and lentils.
Limit fat to less than 8 teaspoons per day. Acceptable fats include oils, butter, margarine, mayonnaise, cream cheese and smooth sauces and dressings.
Avoid coconut and avocado.
Smooth condiments are acceptable. Avoid chunky relishes and pickles.
Avoid spicy foods.
Avoid desserts that contain any ingredients listed that are not OK to eat like berries, nuts or coconut.
Avoid chocolate and caffeine.
Speak with your doctor about whether alcohol is acceptable for you.
General Dietary Guidelines:
Eat small, frequent meals.
Drink fluids between meals, not during them.
Focus on low-fat, high-protein foods.
Stop eating before you get too full.
Avoid beverages which may worsen your symptoms:
Mint and/or caffeinated teas
Other caffeinated beverages such as energy drinks
Soda, seltzer and other carbonated beverages
Avoid foods which may worsen your symptoms:
Citrus fruits such as oranges and lemons
Tomatoes including tomato sauce and salsa
Mint or peppermint
Fatty or spicy foods such as chili or curry
Onions and garlic
Any foods that cause symptoms
General Lifestyle Modifications:
Maintain a healthy body weight.
Quit smoking- Smoking may increase your risk for heartburn as it may increase the amount of acid secreted by your stomach.
Avoid lying down after meals and eating within 2-3 hours of bedtime. Elevate your head while you sleep with a pillow or wedge.
Wear loosely fitting pants and belts.
Keep in mind that everyone is different and what is tolerated by one person may not be by another. Work with the dietitian to evaluate your diet and ensure adequate and appropriate nutrition. If symptoms persist, please consult with your doctor as you may require medication or further evaluation.