What Is a FODMAP Diet?

If you have been diagnosed with irritable bowel syndrome (IBS) and frequently experience painful gas, bloating, cramping, or diarrhea, it’s possible that something in your diet may be causing these symptoms. Following a low-FODMAP diet could help identify the triggers, so you can avoid them and start feeling better.

Here’s a rundown of how the FODMAP diet works and how to get started.

What are FODMAPs?

FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are a type of carbohydrates that are hard to digest and have been linked to IBS. 

Foods are often classified as high FODMAP or low FODMAP. More on this later.

Why do FODMAPs cause gastrointestinal problems?

FODMAPs are not well digested in the small intestine. These foods stay in the intestine for longer, creating excess gas as bacteria try to digest them. This is why some people with IBS experience uncomfortable symptoms like:

• Gas

• Bloating

• Cramping

• Diarrhea

Most people can tolerate high-FODMAP foods just fine. For those with IBS, some high-FODMAP foods may cause symptoms while others may not. Sometimes, it’s the amount or combination of high-FODMAP foods that causes symptoms. 

What are the benefits of following the low-FODMAP diet?

Eliminating certain high-FODMAP foods can help reduce IBS symptoms. The low-FODMAP diet is often recommended to people with IBS as a way to identify triggering foods. 

Research has found that when people have IBS and follow a diet low in FODMAPs, they experience significantly fewer GI symptoms. Some of the benefits of a low-FODMAP diet include:

• Less bloating 

• Reduced abdominal pain 

• Less gas

• Reduced stool frequency

• Reduced diarrhea and constipation

• Improved quality of life 

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How to follow the FODMAP elimination diet

The FODMAP diet was developed by Monash University researchers in Australia and works like an elimination diet. . There are a couple different ways to follow the diet, so talk to your healthcare provider for recommendations that are best for your lifestyle. Usually, the diet works something like this: 

1. Eliminate all foods high in FODMAPS from your diet for 4 to 8 weeks until you have no more symptoms. 

2. Slowly start adding food groups back into your diet one at a time to see if you have a reaction. 

3. Once you identify your triggers, you can avoid those foods long term. 

4. If there are high-FODMAP foods that don’t trigger symptoms, you don’t need to cut those out. 

Some people start by eliminating the foods that most commonly cause issues first. If their symptoms persist, they eliminate the next food group. 

Keep in mind that the low-FODMAP diet is highly restrictive and can lead to nutrient deficiencies. So it’s typically only recommended short term for people with IBS. Work with your provider and a dietitian or nutritionist to ensure you’re getting proper nutrition while following a low-FODMAP diet. 

What foods to eat on a low-FODMAP diet

Although the low-FODMAP diet is restrictive, there are plenty of low-FODMAP foods that you can eat. Below are a few examples:

• Fruits: Blueberries, bananas, grapes, honeydew, citrus fruits

• Vegetables: Carrots, celery, eggplant, green beans, lettuce 

• Dairy: Lactose-free or plant-based milk and yogurt, butter, hard cheeses 

• Grains: Gluten-free cereals, bread

• Proteins: Beef, chicken, fish, lamb, pork, turkey, eggs

• Nuts and seeds: Almonds, walnuts, peanuts

• Sweeteners: Maple syrup, sugar

• Other: Coffee, some teas

What foods to avoid on a low-FODMAP diet

Not all high-FODMAP foods will affect everyone the same way. In some cases, small amounts of high-FODMAP foods may still be OK for some people. The important thing is to find the food that are a problem for you. 

There are four main groups of foods that are high in FODMAPs and may be triggers.

Oligosaccharides

Oligosaccharides are carbohydrates found naturally in many plant foods including: 

• Gluten-containing grains: Barley, rye, and wheat

• Vegetables: Onions, garlic, and artichokes

• Nuts and legumes: Pistachios, cashews, and lentils 

Protein bars and supplements can also contain oligosaccharides in the form of inulin or chicory root fiber.

Disaccharides

The main disaccharide that people with IBS struggle to digest is lactose. Foods high in lactose include: 

• Milk

• Custard

• Ice cream

• Yogurt

• Soft cheeses

Monosaccharides

Monosaccharides are naturally found in fruits and certain sweeteners. Examples include:

• Apples

• Pears

• Mangoes

• Honey

• High-fructose corn syrup

Polyols

Better known as sugar alcohols, polyols are naturally found in some fruits like:

• Apples

• Pears

• Apricots

• Peaches

They’re also present in some vegetables including:

• Mushrooms

• Cauliflower 

• Snow peas

Other common foods that contain polyols are artificially sweetened foods that contain xylitol, maltitol, or sorbitol:

• Sugar-free chewing gum

• Sugar-free mints

• Sugar-free pudding

• Sugar-free candies

High and low FODMAP foods list

Fruits

Vegetables

Legumes

Grains

Nuts

Dairy

Sweeteners

Protein

Miscellaneous

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Written by:

Laura M. Ali, MS, RDN, LDN

Laura M. Ali, MS, RDN, LDN, is a dietitian and culinary nutritionist with over 30 years of experience. She spent the first half of her career working in clinical nutrition, helping clients manage their health through diet.

Edited by:

Samvida Patel, MNSP, INHC

Samvida Patel, MNSP, INHC, is a health editor at GoodRx. She is a nutritionist and integrative nutrition health coach with over 8 years of experience in health communications.

Reviewed by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. A pulmonologist and hospitalist, she practiced and taught clinical medicine at hospitals in London for a decade before entering a career in health education and technology.

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