What is a FODMAP?
What is a FODMAP?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates (natural sugars) that the small intestine doesn’t absorb well. When they reach the large intestine, they are fermented by gut bacteria, producing gas and drawing in water—leading to bloating, cramping, and discomfort.
What Is a Low FODMAP Diet and How to Follow It
If you struggle with bloating, gas, abdominal pain, or unpredictable bowel habits, you’re not alone. Many people with digestive issues—especially those diagnosed with Irritable Bowel Syndrome (IBS)—find relief with a low FODMAP diet.
Who Can Benefit
A low FODMAP diet is most often recommended for people with IBS or chronic digestive symptoms that haven’t improved with other dietary changes. Research shows that around 70% of IBS sufferers feel better when they reduce FODMAPs.
Common High-FODMAP Foods
Fruits: Apples, pears, mangoes, watermelon
Vegetables: Garlic, onions, cauliflower, asparagus
Grains: Wheat, rye, barley (especially in large amounts)
Legumes: Lentils, chickpeas, kidney beans
Dairy: Milk, soft cheeses, ice cream (due to lactose)
Sweeteners: Honey, sorbitol, mannitol, xylitol (often in “sugar-free” foods)
Low-FODMAP Alternatives
Fruits: Bananas, blueberries, strawberries, oranges
Vegetables: Carrots, spinach, bell peppers, zucchini
Grains: Rice, oats, quinoa, gluten-free bread
Protein: Meat, fish, eggs, tofu (firm)
Dairy substitutes: Lactose-free milk, almond milk, hard cheeses
How the Diet Works
The low FODMAP diet has three phases:
Elimination (2–6 weeks): Cut out all high-FODMAP foods to calm your gut.
Reintroduction: Gradually reintroduce one FODMAP group at a time to identify your specific triggers.
Personalization: Once you know what you tolerate, create a long-term diet that’s as flexible as possible.
Important Tips
Work with someone trained in the low FODMAP approach—they’ll help ensure your diet stays balanced and nutritious.
This diet isn’t meant to be forever; it’s a temporary tool to learn what your body tolerates best.
Apps like the Monash University FODMAP App or FODMAP Friendly App are excellent resources for checking foods and portion sizes.
