FODMAP
The IBS solution for many. FODMAPs are fermentable carbohydrates that cause bloating, gas, and digestive distress in sensitive individuals. A low-FODMAP diet provides relief for up to 75% of IBS patients. But it's meant to be temporary—not a forever diet.
What FODMAP Stands For
F - Fermentable
Bacteria in gut ferment these carbs, producing gas.
O - Oligosaccharides
Fructans (wheat, onion, garlic) and GOS (legumes).
D - Disaccharides
Lactose (milk, soft cheeses, yogurt).
M - Monosaccharides
Excess fructose (honey, apples, mango).
P - Polyols
Sugar alcohols (sorbitol, mannitol, xylitol).
High FODMAP Foods to Avoid
Vegetables
Onion, garlic, asparagus, artichoke, cauliflower, mushrooms, snow peas.
Fruits
Apples, pears, mango, watermelon, cherries, peaches, plums, dried fruit.
Dairy
Milk, ice cream, soft cheeses, yogurt (regular), custard, cream.
Grains
Wheat, rye, barley. Bread, pasta, couscous, crackers. Watch serving sizes.
Legumes
Chickpeas, lentils, kidney beans, black beans. Hummus. Soy products.
Sweeteners
Honey, agave, HFCS. Sugar alcohols in gum, mints, diet products.
Low FODMAP Alternatives
Vegetables
Bell peppers, carrots, cucumber, lettuce, tomatoes, zucchini, eggplant, green beans.
Fruits
Bananas (unripe), blueberries, grapes, oranges, strawberries, kiwi, cantaloupe.
Dairy Alternatives
Lactose-free milk, hard cheeses, butter. Almond milk (check ingredients).
Grains
Rice, quinoa, oats, gluten-free bread, corn tortillas, potatoes.
Proteins
Plain meats, fish, eggs, firm tofu. Most proteins are fine.
Flavor Options
Garlic-infused oil (not pieces), green onion tops, ginger, herbs, maple syrup.
The Three Phases
1. Elimination (2-6 weeks)
Strict low-FODMAP. Reduce all categories. Symptom should improve. Not meant to be permanent.
2. Reintroduction (6-8 weeks)
Test one FODMAP group at a time. Systematic challenges. Find personal triggers and thresholds.
3. Personalization (ongoing)
Modified diet based on tolerance. Reintroduce tolerated foods. Liberal as possible.
Important Considerations
Not Forever
Long-term restriction harms microbiome diversity. Reintroduction is essential. Strict phase is temporary.
Work with Dietitian
Complex diet to navigate. Ensure adequate nutrition. Proper reintroduction protocol. FODMAP-trained dietitian ideal.
Serving Sizes Matter
Same food low FODMAP in small amounts, high in large. Stacking effects. Use Monash app for guidance.
Address Root Cause
Low-FODMAP manages symptoms. SIBO, stress, dysbiosis may be underlying. Don't just mask the issue.