Key takeaways:
FODMAPs are carbohydrates that aren’t easily absorbed in the small intestine. They may cause gas, bloating, and cramping in some people.
Eliminating high-FODMAP foods for a few weeks may help identify food triggers and ease symptoms in people with irritable bowel syndrome (IBS) or other digestive conditions.
A low-FODMAP diet is highly restrictive, so work with a dietitian to ensure you’re getting proper nutrition.
If you struggle with bloating, gas, or unpredictable bathroom habits, your first instinct might be to cut out dairy or gluten. But for many people with irritable bowel syndrome (IBS), the trigger is a group of carbohydrates called FODMAPs: fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
A low-FODMAP diet isn't meant to be a forever diet. It's a short-term elimination plan that helps identify which foods your digestive system tolerates and which ones it doesn't. Here's a rundown of how the FODMAP diet works and how to get started.
What are FODMAPs?
FODMAPs are certain carbohydrates that aren’t absorbed well in the small intestine. In some people, they can lead to uncomfortable digestive symptoms.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. The full name is a mouthful, but you don’t need to memorize it. What’s most important to know is that foods are classified as high FODMAP or low FODMAP, depending on how many of these carbohydrates they contain.
Why do FODMAPs cause gastrointestinal problems?
FODMAPs aren’t absorbed well in the small intestine. So they pull extra water into the small intestine. When they reach the large intestine, gut bacteria feed on them and create gas. For some people, the extra water and gas in the gut can cause symptoms like:
Gas
Bloating
Cramping
Diarrhea
Most people can tolerate high-FODMAP foods just fine. People who are sensitive to them often find that some high-FODMAP foods 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?
A low-FODMAP diet can help reduce digestive symptoms in people who are sensitive to FODMAPs. While it's most commonly recommended for IBS, some people with other digestive conditions may also find it helpful.
Benefits of a low-FODMAP diet may include:
Less bloating
Reduced gas
Less abdominal pain
More regular bowel movements
Better quality of life
Learning which specific foods cause symptoms
Who benefits from a low-FODMAP diet?
The strongest evidence for the low-FODMAP diet is in people with IBS, especially IBS with:
Bloating
Abdominal pain
Diarrhea
Mixed bowel habits
The American Gastroenterological Association recommends it as a treatment option for people with IBS, especially when symptoms seem to be triggered by certain foods.
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The low-FODMAP diet isn’t recommended as a general gut-health diet or weight-loss plan. But it may help with other digestive disorders. Some evidence suggests it may improve symptoms in people with:
Small bowel overgrowth syndrome (SIBO): This is a condition in which too many bacteria grow in the intestine. It can cause bloating, gas, diarrhea, and abdominal discomfort.
Chronic indigestion (functional dyspepsia): This can cause symptoms such as stomach pain, heartburn, uncomfortable fullness, and bloating
Inflammatory bowel disease (IBD) such as Crohn’s or ulcerative colitis: A low-FODMAP diet may help reduce IBS-like symptoms, such as bloating and abdominal pain, in people whose IBD is in remission.
How to follow the FODMAP elimination diet
The low-FODMAP diet was developed by Monash University researchers in Australia. The goal is to identify which foods trigger your symptoms so that you feel better without unnecessarily limiting foods.
The low-FODMAP diet has three phases. The first phase (the elimination phase) is only temporary. Most experts recommend restricting high-FODMAP foods for only 2 to 6 weeks before systematically reintroducing foods to identify your personal triggers. Long-term restriction isn’t recommended because it can unnecessarily limit nutrients and may negatively affect the gut microbiome.
Experts recommend following these three stages:
Stage 1, elimination: For 2 to 6 weeks, avoid foods that are high in FODMAPS. Some people avoid all high-FODMAP foods (elimination), while others avoid only certain high-FODMAP foods. This helps determine whether FODMAPs are contributing to your symptoms. If your symptoms improve, move on to the next stage. If they don't, a low-FODMAP diet is unlikely to help, and you can stop the elimination diet.
Stage 2, reintroduction: Slowly add high-FODMAP foods back into your diet, one at a time. Wait about 3 days before adding back the next food. This helps you learn which foods bother you and which ones you can tolerate.
Stage 3, personalization: Create a long-term eating plan based on what you learned during the first two stages. Avoid only the foods that trigger your symptoms, and include any high-FODMAP foods that don't cause problems. The goal is to eat the widest variety of foods possible while keeping symptoms under control.
Keep in mind that the low-FODMAP diet is highly restrictive and can lead to nutrient deficiencies. So it's best to work with a registered dietitian. They can help make sure you're getting the nutrients you need while avoiding the foods that make you feel worse.
The low FODMAP diet isn't one-size-fits-all
The step-wise approach is important because everyone reacts differently. Many people tolerate small amounts of foods high in FODMAPs. And most people with IBS react to only one or two FODMAP groups. Even within a type of FODMAP group, you might react to some foods but not others. Serving size matters too. You might tolerate a food in small portions but not in larger ones.
Monitoring your symptoms closely at each stage can help you understand what diet is best for you long term. The goal is to find the least restrictive diet possible, while avoiding foods that make you feel worse.
What are common mistakes on a low-FODMAP diet?
Common mistakes people make when following a low-FODMAP diet include:
Staying in the elimination phase too long
Not reintroducing foods back in during the reintroduction phase
Using outdated or inaccurate food lists
Not getting enough fiber or other important nutrients
Following the diet when you don’t have IBS or another condition that might benefit from it
Trying to do the diet without guidance from a dietitian
If you’re thinking of starting a low-FODMAP diet, it’s a good idea to work with a registered dietician. They can help you follow the diet safely, make sure you’re getting the nutrients you need, and identify which foods are actually triggering your symptoms.
Who should not follow a low-FODMAP diet?
Because a low-FODMAP diet is very restrictive, it isn't the right choice for everyone. It may do more harm than good if it makes it harder to meet your nutrition needs.
A low-FODMAP diet may not be appropriate for people who:
Have an eating disorder or a history of disordered eating
Are at risk for malnutrition
Have limited access to food
Already have a very limited diet
Have a mental health condition that would make it difficult to follow a restrictive diet
A low-FODMAP diet also requires planning and careful follow-up, so it's best suited for people who are motivated to identify their food triggers and can follow the elimination and reintroduction phases.
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: cantaloupe, green kiwi, mandarin, orange, pineapple
Vegetables: green beans, eggplant, carrots, cucumber, potato, zucchini
Dairy: lactose-free or plant-based milk and yogurt, butter, hard cheeses
Grains: oats, quinoa, rice, sourdough spelt bread, plain rice cakes
Proteins: cooked beef, chicken, fish, lamb, pork, turkey, eggs
Nuts and seeds: walnuts, peanuts, pumpkin seeds, macadamia
Sweeteners: maple syrup, table sugar
Other: coffee, some teas
What foods to avoid on a low-FODMAP diet
Many high-FODMAP foods are nutritious and feed beneficial gut bacteria. They’re only eliminated temporarily as a test, because they sometimes worsen symptoms in people with IBS. After reintroduction, most people can add many of these foods back into their diet.
For most people, some high-FODMAP foods may still be OK. The important thing is to find the foods that are a problem for you.
There are four main groups of foods that are high in FODMAPs and may be triggers. Below, we go into these in more detail.
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 and vegetables such as:
Apples
Pears
Apricots
Peaches
Mushrooms
Cauliflower
Snow peas
Other common foods that contain polyols are artificially sweetened foods that contain xylitol, maltitol, or sorbitol. These include:
Sugar-free chewing gum
Sugar-free mints
Sugar-free pudding
Sugar-free candies
High- and low-FODMAP foods list
It's not always easy to tell whether a food is high or low in FODMAPs. Experts recommend using the Monash University FODMAP app instead of relying on static food lists online. The app is updated as new testing becomes available. Here's a list of common foods in each category.
Fruits
Here are some high-FODMAP fruits:
Apples
Apricots
Blackberries
Cherries
Dates
Grapefruit
Mangos
Nectarines
Peaches
Pears
Plums
Watermelon
And here are some low-FODMAP fruits:
Bananas
Blueberries
Citrus fruits
Grapes
Honeydew
Kiwi
Pineapple
Vegetables
Here are some high-FODMAP veggies:
Artichokes
Asparagus
Broccoli
Cabbage
Cauliflower
Garlic
Green onions (scallions)
Leeks
Mushrooms
Onions
Peas
Sauerkraut
Shallots
Snow peas
And here are some low-FODMAP ones:
Arugula
Bok choy
Carrots
Celery
Chard
Cucumbers
Edamame (in small amounts)
Eggplant
Green beans
Kale
Lettuce
Pickles
Potatoes
Pumpkin
Red bell peppers
Spinach
Tomato
Zucchini
Legumes
High-FODMAP legumes include:
Baked beans
Kidney beans
Lentils
Split peas
Low-FODMAP legumes include:
Canned chickpeas, rinsed well
Lentils in small amounts (¼ to ½ cup), which may be tolerated
Grains
Some high-FODMAP grains include:
Barley
Rye
Wheat
Low-FODMAP grains include:
Corn
Oatmeal in small amounts (¼ to ½ cup cooked)
Potato
Quinoa
Rice (brown, white, wild)
Nuts
High-FODMAP nuts include:
Cashews
Pistachios
Low-FODMAP nuts include:
Almonds and almond butter
Macadamia nuts
Seeds — most, including flaxseeds and chia seeds
Peanuts and peanut butter
Pine nuts
Walnuts
Dairy
High-FODMAP dairy products include:
Butter made from cow’s milk
Goat milk
Ice cream
Milk
Sheep’s milk
Soft cheese (cream, haloumi, ricotta)
Yogurt
Low-FODMAP dairy products include:
Aged cheeses (cheddar, Parmesan, Swiss)
Almond milk
Rice milk
Ripened cheeses (brie, camembert, feta)
Soy milk
Soy- or almond-based yogurts
Sweeteners
Examples of high-FODMAP sweeteners are:
Agave syrup
High-fructose corn syrup
Honey
Examples of low-FODMAP sweeteners are:
Maple syrup
Sugar
Protein
High-FODMAP protein sources include:
Marinated meats
Processed meats (ham, salami, sausage)
Low-FODMAP protein sources are:
Beef
Eggs
Poultry
Seafood
Tempeh
Tofu
Miscellaneous
Other high-FODMAP food items include:
Dessert wines
Drink mixes
Granola bars — some: check for inulin and chicory root fiber ingredients
Protein bars
Rum
Sodas
Sugar-free products — especially those containing sugar alcohols like sorbitol and xylitol
Teas — chai, chamomile, fennel, herbal (especially chicory root), oolong
And some low-FODMAP foods and drinks include:
Alcohol — beer, gin, vodka, whiskey, wine
Coffee (regular and decaffeinated) — but coffee may still cause gastrointestinal (GI) distress
Cooking oils
Miso
Soy sauce
Teas — black (weak), ginger, green, peppermint, rooibos, white
Frequently asked questions
Symptoms of FODMAP intolerance can include:
Bloating
Stomach pain or cramping
Gas
Diarrhea
Constipation
How long you stay on the low-FODMAP diet depends on which stage of the diet you’re in. The elimination phase of the diet typically lasts 2 to 6 weeks. If your symptoms don’t improve during that time, a low-FODMAP diet is unlikely to help, and you can stop the diet. If it does improve your symptoms, you’ll gradually reintroduce high-FODMAP foods, which can take weeks to months. Long term, you’ll only need to avoid the high-FODMAP foods that worsen your symptoms.
Symptoms of FODMAP intolerance can include:
Bloating
Stomach pain or cramping
Gas
Diarrhea
Constipation
How long you stay on the low-FODMAP diet depends on which stage of the diet you’re in. The elimination phase of the diet typically lasts 2 to 6 weeks. If your symptoms don’t improve during that time, a low-FODMAP diet is unlikely to help, and you can stop the diet. If it does improve your symptoms, you’ll gradually reintroduce high-FODMAP foods, which can take weeks to months. Long term, you’ll only need to avoid the high-FODMAP foods that worsen your symptoms.
The bottom line
A diet low in FODMAPs — fermentable oligosaccharides, disaccharides, monosaccharides, and polyols — can be an effective way to manage digestive symptoms. But the diet works best when it's used as a short-term elimination diet followed by a long-term personalized eating plan.
It’s best to work through the low-FODMAP diet with the support of a trained healthcare professional, such as a dietitian who specializes in the FODMAP diet. They’ll help to ensure that your diet is balanced and work with you to find the foods that work best for you.
Why trust our experts?
References
Altobelli, E., et al. (2017). Low FODMAP diet improves irritable bowel syndrome symptoms: A meta-analysis Nutrients.
American College of Gastroenterology. (2021). Low-FODMAP (fermentable, oligo-, di-, mono-saccharides and polyols) diet.
Biesiekierski, J. R., et al. (2022). Low FODMAP diet beyond IBS: Evidence for use in other conditions. Current Opinion in Pharmacology.
Catassi, G., et al. (2017). The low FODMAP diet: Many question marks for a catchy acronym. Nutrients.
Chey, W. D., et al. (2022). AGA clinical practice update on the role of diet in irritable bowel syndrome: Expert review. Gastroenterology.
Francis, P., et al. (2024). Functional dyspepsia. StatPearls
Lenhart, A., et al. (2017). A systematic review of the effects of polyols on gastrointestinal health and irritable bowel syndrome. Advances in Nutrition.
Medline Plus. (2025). Low FODMAP diet.
Monash University (n.d.). First in FODMAP research.
Monash University (n.d.). FODMAPS and irritable bowel syndrome.
Monash University (n.d.). Serving size and FODMAPs – why is it so important?
Monash University (n.d.). What is the purpose of a FODMAP diet?
Monash University (n.d.). Where FODMAPs are found in foods.
Skoracka, K., et al. (2025). Inflammatory bowel diseases and the low-FODMAP diet: benefits and challenges in therapy. Frontiers in Nutrition.
Wilson, B., et al. (2017). Prebiotic inulin-type fructans and galacto-oligosaccharides: Definition, specificity, function, and application in gastrointestinal disorders. Journal of Gastroenterology and Hepatology.
