A FODMAP Diet: Learn Everything

Anamika Singh

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A FODMAP Diet: Learn Everything

You may have learned about a FODMAP diet from a friend or found information about it on the internet. When people talk about a “FODMAP diet,” they’re generally referring to a diet that’s low in FODMAPs, a type of sugar that can cause intestinal distress. This diet is intended to assist people with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) in determining which foods are troublesome and which foods help them feel better.



Fermentable Oligo-Di-Monosaccharides and Polyols (FODMAP) is an acronym for fermentable oligo-di-monosaccharides and polyols. FODMAPS are sugar and fiber-rich carbohydrates present in the following foods.

What Is A Low-FODMAP Diet?

What Is A Low FODMAP Diet?
Source: Food Network

Many popular items that contain such foods are excluded from a low-FODMAP diet. This diet’s goal is to heal the gut, especially if you have gastrointestinal (GI) problems like IBS. This diet may be used as part of the treatment for gastrointestinal (GI) disorders.

This diet can be hard to stick to, so talk to your doctor or a dietitian to ensure you’re on track and getting enough nutrients.

Foods high in FODMAPS are poorly absorbed when they move through the intestines. These foods are fermented in the intestines, resulting in many gas and other by-products, which may cause intestinal distension. It, in turn, can cause gastrointestinal problems.

Tips For Success 

  • Look for high-FODMAP foods on food labels and ingredient lists.
  • If you experience constipation, include low-FODMAP foods high in fiber (such as oatmeal) and drink plenty of water.
  • Whether you’re starting a low-FODMAP diet or reintroducing FODMAP foods, keep a chart to monitor the symptoms.
  • To save money and ensure the best quality, choose low-FODMAP fruits, vegetables, and meats in season.
  • Do some preliminary research on low-FODMAP foods. To help speed the selection process when you get to the supermarket, look up pictures of low-FODMAP food items on the internet.
  • If you can’t find what you’re looking for in your local grocery store, try vitacost.com, nuts.com, penzeys.com, or BobsRedMill.com.

Benefits Of A Low-FODMAP Diet

Benefits Of A Low-FODMAP Diet
Source: Parade

Many people with IBS claim that following a low-FODMAP diet benefits them. 

  • Experience fewer digestive symptoms, such as gas, bloating, diarrhea, and constipation.
  • Take care of your IBS symptoms without resorting to medication.
  • Enhance the overall quality of life.

How Does A FODMAP Diet Work?

How Does A FODMAP Diet Work?
Source: BBC Good Food

It’s important to remember that low-FODMAP diets are restrictive and can only be used for a short time.

Phases Of A Low-FODMAP Diet

A low-FODMAP diet involves three phases:

Elimination: In this process, an individual removes all high FODMAPs from their diet for 3–8 weeks. It must be depending on their response to the diet.

Reintroduction: After the elimination process is complete and a person’s symptoms have returned to baseline or improved substantially, they may begin reintroducing FODMAP foods one at a time, around every 3–7 days. It will assist a person in determining which foods trigger their symptoms.

Maintenance: During the maintenance process, you return to a normal diet as much as possible, limiting only the FODMAP foods that cause IBS symptoms. Some people can eventually be able to reintroduce all or most FODMAPs to their diet without experiencing symptoms.

FODMAP Food To Eat

VegetablesAlfalfa sprouts, Bean sprouts, Bell Pepper, Carrots, Green Beans, Cucumber, Lettuce, Tomato, Eggplant, Ginger
Fresh FruitsGrapes, Honeydew melon, Banana, Blueberries, Grape fruit, Kiwi, Lemon, Lime, Oranges, Strawberries
DairyDairy that is lactose-free and hard cheese.
Meat and seafoodBeef, Pork, Chicken, Fish, Eggs
GrainRice, Rice brain, Oats, Quinoa, Corn Flour, Gluten-free Bread, Pasta
Non-dairy milkAlmond milk, Rice milk, Coconut milk
DrinksTea and Coffee (use non-dairy milk or creamers), Fruit juice not from concentrate, Water
Nuts and seedsAlmonds, Peanuts, Pumpkin seeds, Walnuts

FODMAP Food To Avoid

VegetablesOnions, Garlic, Cabbage, Broccoli, Cauliflower, Snow peas, Beetroot, Mushrooms
FruitsPeaches, Apricots, Plums, Mangoes, Apples, Pears, Watermelon, Cherries, Blackberries
GrainBread, Pasta, Pizza
DairyDairy products that contain lactose (Milk, Soft Cheese, Yogurt, Ice Cream, Custard, Pudding, Cottage Cheese)
NutsCashews, Pistachios
Sweeteners and Artificial sweetenersHigh Honey, Mannitolructose corn syrup
DrinksAlcohol, Sports Drinks, Coconut Water
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