What is the Low-FODMAP Diet?

The Low-FODMAP diet is scientifically designed to help manage various digestive issues, including Small Intestinal Bacterial Overgrowth (SIBO), irritable bowel syndrome (IBS), and other conditions linked to gut sensitivity. This diet focuses on reducing fermentable carbohydrates—known as FODMAPs—that can feed bacteria and trigger symptoms like bloating, gas, diarrhea, or constipation.

The goal of the Low-FODMAP diet is to support digestive health, minimize discomfort, and complement medical treatments such as antibiotics or herbal antimicrobials. By limiting specific fermentable carbohydrates, the diet helps reduce symptoms while allowing for a variety of nutritious and satisfying meals.

Here, you’ll learn how to determine if the Low-FODMAP diet is right for you, how to get started, what foods to include and avoid, and how this evidence-based approach can help manage digestive symptoms and improve gut health.

Understanding the Low-FODMAP Diet for You

The Low-FODMAP diet works by reducing fermentable carbohydrates that are poorly absorbed in the gut. These carbohydrates—known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols)—can ferment in the digestive system, causing symptoms like bloating, gas, and abdominal pain. By avoiding high-FODMAP foods, you can stop all that unwanted fermentation, reduce your symptoms, and start enjoying your meals and life again!

It’s important to recognize that this diet isn’t a one-size-fits-all solution. Each person’s gut reacts differently to FODMAPs, and the goal is to identify the specific foods that trigger your symptoms. Many people find relief by using low-FODMAP as a base diet for essential nutrients and variety, while making targeted changes to personalize the diet based on how individual foods are tolerated.

Foods that are naturally low in FODMAPs include certain fruits (like bananas and oranges), vegetables (such as zucchini and bell peppers), proteins (like meat, poultry, fish, and eggs), and grains (such as rice and oats).

Before learning what specific foods are low-FODMAP, eating can be filled with uncertainty. It can seem like everything you eat makes you sick. And that is exactly the case for so many people. When you know the secret code of low-FODMAP, you suddenly have many delicious and versatile options that sit well with you. And it becomes possible to maintain a balanced diet while effectively managing your symptoms.

Different Types of Low-FODMAP Diets

While the Low-FODMAP diet itself is a single diet, there are different ways it can be applied or customized based on individual needs. Here’s an overview:

Full Low-FODMAP Diet: This is the standard approach developed by researchers at Monash University. It involves identifying and avoiding high-FODMAP foods while incorporating low-FODMAP alternatives to manage symptoms of conditions like IBS, SIBO, and food sensitivities.

Modified Low-FODMAP Diet: For some individuals, a strict Low-FODMAP diet may not be necessary. A modified version focuses on eliminating only specific high-FODMAP foods that are known triggers for the individual, rather than adhering strictly to the entire list of FODMAPs. The gluten-free diet is a modified low-FODMAP diet, for example.

For best results, you may want to go through the full low-FODMAP diet first, to establish some digestive stability for yourself. When you feel better, you’ll be able to experiment with modifying the diet. That way, you will more accurately discern if you truly tolerate the foods you’re experimenting with or not.

Symptom-Specific Adjustments: Some people adapt the Low-FODMAP diet to target specific symptoms, such as bloating, diarrhea, or constipation. For instance, those prone to bloating might focus more on avoiding polyols and fructans, while someone with diarrhea might be more mindful of lactose and excess fructose.

In the rest of this guide, we’ll be detailing the full low-FODMAP diet. This will put you in the best position for success.

Potential Health Benefits

There are general benefits to the low-FODMAP diet, and there is also condition-specific research. Let’s look at general benefits first.

Reduces Digestive Symptoms

The primary benefit of the Low-FODMAP diet is relief from symptoms like bloating, gas, abdominal pain, diarrhea, and constipation. By reducing the intake of fermentable carbohydrates that feed gut bacteria, it minimizes these symptoms almost without regard to what conditions is causing them.

Improves Quality of Life

Having chronic digestive symptoms can have a strong negative impact on daily life. It can be really trying. By relieving gut and stomach symptoms, the Low-FODMAP diet can enhance overall well-being, improve sleep, and make social activities like dining out more enjoyable.

Complements Medical Treatments

For conditions like SIBO, IBS, and other GI conditions requiring medical care, the low-FODMAP diet can complement medical treatments such as antibiotics, herbal antimicrobials, or other medications. It helps create an environment where medical therapies can be more effective.

Promotes Gut Health Awareness

Following the Low-FODMAP diet encourages you to pay attention to your gut health and eating habits. This increased awareness can lead to long-term positive changes like healthier eating patterns and better food choices.

Helps Identify Food Sensitivities

Through the systematic process of eliminating and reintroducing foods, the Low-FODMAP diet helps identify specific food sensitivities. This insight can be invaluable for your long-term food choices and symptom control.

The Low-FODMAP diet has been researched for its benefits in managing several digestive conditions. Here are some conditions that may see improvement with this dietary approach:

Irritable Bowel Syndrome (IBS)

The Low-FODMAP diet is most famously effective for people with IBS. Studies have shown that reducing FODMAP intake can alleviate common IBS symptoms such as bloating, abdominal pain, and altered bowel habits 1^✓.

Small Intestinal Bacterial Overgrowth (SIBO)

For those diagnosed with SIBO, the Low-FODMAP diet can help manage symptoms by limiting fermentable carbohydrates that feed bacterial overgrowth in the small intestine. Research indicates that this dietary approach, when combined with medical treatments, can reduce symptoms like bloating and diarrhea. There is a special, phased version of the low-FODMAP diet, called the SIBO Diet. Visit our SIBO Diet Beginner’s Guide for more on that and detailed research. (LINK TO SIBO DIET PAGE)

Inflammatory Bowel Disease (IBD)

While the primary treatment for IBD involves medical therapy, some studies suggest that a Low-FODMAP diet may help alleviate IBS symptoms in people with IBD such as Crohn’s disease and ulcerative colitis 2^✓.

Functional Gastrointestinal Disorders (FGIDs)

Individuals with FGIDs, which include various chronic digestive symptoms without a clear structural cause, may experience symptom relief on a Low-FODMAP diet. Research has shown improvement in symptoms for a significant number of patients following this dietary approach  3^✓.

Non-celiac Gluten Sensitivity (NCGS)

Research indicates that many individuals diagnosed with non-celiac gluten sensitivity (NCGS) may be sensitive to FODMAPs. Implementing a low-FODMAP diet has been shown to alleviate gastrointestinal symptoms in these individuals, suggesting that FODMAPs, rather than gluten, may be the primary triggers  4^✓.

The Low-FODMAP diet has proven to be an effective tool for managing digestive symptoms across a range of conditions. By targeting fermentable carbohydrates that trigger discomfort, this approach empowers you to take control of your gut health and improve your quality of life.

Foods To Include

When following the low-FODMAP diet, it’s essential to focus on foods that are gentle on the digestive system and minimize discomfort. From fresh fruits and vegetables to proteins and grains, there are plenty of foods to enjoy. In this section, we’ll explore a range of low-FODMAP choices that may be eaten without limit to help you build balanced and flavorful meals that support your digestive health. 

Vegetables:

• • Alfalfa
  • Arugula/rocket
  • Bean sprouts
  • Black pitted olives
  • Bamboo shoots (canned or fresh)
  • Canned baby corn
  • Canned champignon
  • Canned heart of palms
  • Carrot
  • Choy sum
  • Collard greens
  • Galangal
  • Gherkins in vinegar
  • Ginger root
  • Green chili
  • Green pitted olives
  • Kale
  • Lettuce
  • Mushrooms
  • Parsnip
  • Pickled jalapeño
  • Shallots (green tops only)
  • Spinach (English or baby)
  • Spring onion (green tops only)
  • Swiss chard
  • Tomato
  • Red bell pepper
  • Water chestnuts
  • White potato peeled
  • Yam

Fruits:

• • Ackee in brine
  • Banana (firm)
  • Clementine
  • Carambola
  • Coconut cream
  • Cumquat
  • Dragon fruit
  • Durian
  • Guava
  • Lemon
  • Lime
  • Mandarin
  • Oranges
  • Papaya
  • Plantain
  • Prickly pear
  • Strawberries
  • Rhubarb
  • Starfruit
  • Grapes
  • Kiwi
  • Breadfruit

Dairy & Alternatives:

• • Butter
  • Comte French cheese
  • Gruyere cheese
  • Manchego cheese
  • Monterey jack
  • Swiss cheese
  • Brie cheese
  • Cheddar cheese
  • Feta cheese
  • Mozzarella
  • Ghee
  • Coconut milk powder
  • Almond milk
  • Soy milk (from soy protein isolate)
  • Lactose-free milk
  • Macadamia milk
  • Rice milk
  • Coconut yogurt
  • Lactose-free yogurt

Meat & Eggs:

• • Plain-cooked meats, poultry and seafood (no high-FODMAP seasonings, marinades or processing)
  • Eggs

Grains:

• • Arrowroot
  • Buckwheat groats
  • Corn flakes
  • Cornstarch
  • Gluten-free bread
  • Gluten-free flour
  • Gluten-free pasta
  • Green banana flour
  • Maize
  • Millet
  • Oat bran
  • Oat flakes
  • Oat sourdough
  • Polenta
  • Potato starch
  • Quinoa
  • Quinoa flakes
  • Quinoa flour
  • Rice
  • Rice bran
  • Rice flour
  • Rice noodles
  • Rolled oats
  • Sago
  • Spelt sourdough
  • Tapioca
  • Teff
  • Sorghum
  • Pearl barley (sprouted)

Nuts, Seeds & Legumes:

• • Brazil nuts
  • Chestnuts
  • Chia seeds
  • Macadamias
  • Peanut butter
  • Peanuts
  • Pecans
  • Pine nuts
  • Poppy seeds
  • Pumpkin seeds
  • Sesame seeds
  • Sprouted mung beans
  • Sunflower seeds
  • Tahini
  • Tempeh (plain)
  • Tiger nuts
  • Tofu (firm only)
  • Walnuts

Sugars & Sweeteners:

• • Agar agar
  • Brown sugar
  • Cacao powder
  • Cocoa powder
  • Jelly
  • Maple syrup
  • Palm sugar
  • Raw sugar
  • Rice malt syrup
  • Stevia
  • White sugar

Condiments & Spices

• • Apple cider vinegar
  • Basil
  • Black pepper
  • Butter
  • Capers
  • Cardamom
  • Chives
  • Cinnamon
  • Cloves
  • Coriander seeds
  • Corn relish
  • Curry leaves
  • Curry powder
  • Dill seeds
  • Dried oregano
  • Fennel seeds
  • Fish sauce
  • Five spice
  • Fresh cilantro
  • Fresh coriander
  • Fresh dill
  • Fresh mint
  • Fresh parsley
  • Fresh rosemary
  • Fresh sage
  • Fresh thyme
  • Fresh watercress
  • Garam masala
  • Ground cumin
  • Habanero sauce
  • Horseradish
  • Kakadu plum powder
  • Lemon myrtle
  • Lemongrass
  • Lime leaves
  • Malt vinegar
  • Mayonnaise
  • Mild salsa
  • Mint jelly
  • Mint sauce
  • Mustard
  • Mustard seeds
  • Nutmeg
  • Oyster sauce
  • Paprika
  • Saffron
  • Salsa Verde
  • Salt
  • Shrimp paste
  • Smoked paprika
  • Soy sauce
  • Star anise
  • Strawberry jam
  • Sumac
  • Tamarind paste
  • Tarragon
  • Thai basil
  • Tomato paste
  • Turmeric ground
  • Vanilla bean pods
  • Vanilla essence
  • Wasabi powder

Beverages

• • Black tea
  • Espresso
  • Green tea
  • Instant coffee
  • Kvass
  • Licorice tea
  • Peppermint tea
  • Rooibos tea
  • Water