Low-FODMap Diet Guide: Complete Scientific Guide Everyday Health MenuNewslettersSearch Diet & Nutrition Low-FODMAP Diet Guide How It Works for IBS Food List 7-Day Sample Menu and More By Jessica MigalaMedically Reviewed by Kelly Kennedy, RDNReviewed: April 27, 2021Medically ReviewedA frittata with veggies can fit on a low-FODMAP diet.Nadine Greeff/StocksyIf you have irritable bowel syndrome (IBS), a gastrointestinal condition marked by cramping, gas, and diarrhea or constipation, your doctor may have recommended following what’s called a low-FODMAP diet to reduce your symptoms, notes Mayo Clinic.This diet focuses on eliminating potentially problematic foods (much like an elimination diet) then gradually re-adding foods that suit your body. While many people find this diet brings quick relief, it can be difficult to follow — at least at first. That’s why it helps to have a solid understanding of how it works before adding it to your IBS diet plan. What Is a FODMAP FODMAP is an acronym that stands for "fermentable oligosaccharides, disaccharides, monosaccharides, and polyols." According to Monash University, which developed the research behind the low-FODMAP diet, these are “short-chain carbohydrates that aren’t absorbed properly in the gut, and can trigger symptoms in people with IBS.” More specifically, “the term FODMAP refers to a group of small carbohydrates (sugars and fibers) that are commonly malabsorbed in the gut. These poorly digested sugars can pull water into the small intestine and become food for the gut microbes that live in our colon, resulting in gas,” says Kate Scarlata, RDN, author of The Low-FODMAP Diet Step by Step, who is based in Boston. “The gas and water can be trapped in the intestine or stretch the intestine, contributing to troubling gut symptoms,” she says. Most Recent in Diet and Nutrition Later Meals Increase Hunger Decrease Calories Burned Zinc 101 Uses Dosage Foods Supplements Risks and More 6 Bugs You Can Eat and Their Health Benefits Whole Grains 101 Health Benefits Nutrition Facts Recipes and MoreA low-FODMAP diet limits, or in some cases eliminates, foods that are high in FODMAPs and emphasizes eating those that are low in FODMAPs, according to Harvard Health.Examples of high-FODMAP foods include apples, dried fruit, asparagus, mushrooms, cow’s milk, ice cream, legumes, wheat, honey, and pistachios, notes Monash University. Examples of low-FODMAP foods include carrots, cucumbers, lettuce, oranges, strawberries, hard cheeses (cheddar, Gouda, Parmesan), eggs, oats, maple syrup, and peanuts. Some scientific evidence suggests a low-FODMAP diet may improve IBS symptoms. In a systematic review and meta-analysis on 12 papers, which included 9 trials, following the diet decreased gastrointestinal symptoms “by a moderate to large extent” and improved quality of life in participants compared with a control diet, per the European Journal of Nutrition in February 2021. FODMAP Food List What to Eat and Avoid Monash University is a great go-to resource for a list of high-FODMAP (foods to mostly avoid or limit) and low-FODMAP foods (foods to eat). More Low-FODMAP Diet Tips Trying the Low-FODMAP Diet for IBS Avoid These 4 Common Pitfalls The low-FODMAP diet can play a crucial role in your irritable bowel syndrome management, but not if you fall victim to these mistakes.You can also download the Monash University FODMAP app for a complete list and an invaluable resource when following the diet.Below is a sampling from each food category. High-FODMAP Foods to Limit or Avoid ArtichokeAsparagusCauliflowerGarlicApplesBlackberriesCherriesMangoNectarinesPearsWatermelonCow’s milkSoy milkYogurtBeansLentilsWheatPastaRyeBarleyHoneyCashewsPistachios Low-FODMAP Foods to Eat EggplantGreen beansBok choyBell pepperCarrotsCucumberTomatoesPotatoesGrapesKiwiOrangeBananaPineappleStrawberriesAlmond milkBrie cheeseFeta cheeseHard cheesesEggsFirm tofuPlain cooked meats (not marinated)Fish and seafoodPopcornOats and oatmealSourdough bread and sourdough spelt breadDark chocolatePeanuts and peanut butter (go for natural, without added sugars)OlivesBacon , maple syrup, table sugar, potato chips, and mayonnaise are also allowed, though these foods aren’t the healthiest choices. Moderate-FODMAP Foods to Limit On a FODMAP diet, you can eat the following, depending on the portion size:Avocado: A portion that is 1/8 a single fruit is low-FODMAP.Sweet potato: A ½ cup portion is low-FODMAP.Broccoli: A ¾ cup serving of florets is low-FODMAP.Cabbage: A ¾ cup serving is low-FODMAP.Canned pumpkin: A 1/3 cup serving is low-FODMAP. Editor' s Picks A Detailed Guide to Finding the Best IBS DietIdentifying triggering foods can be an effective tool in managing symptoms of IBS. Here’s how to get started.…Learn More A 7-Day Sample Menu for a Low-FODMAP DietIt can be tough to get started with a low-FODMAP diet, but here are ideas for the meals, snacks, and desserts you’ll eat: Day 1 Breakfast Oatmeal with blueberries and walnuts Lunch Salad with grilled chicken, strawberries, and feta Snack Small berry smoothie Dinner Homemade pork fried rice Dessert Lactose-free frozen yogurt Day 2 Breakfast Omelet with spinach and feta Lunch Gluten-free margherita pizza Snack Crunchy chickpeas (¼ cup) Dinner Salmon-avocado sushi Dessert Raspberry sorbet Day 3 Breakfast Rice cake with peanut butter and mashed raspberries Lunch Bean-free veggie soup with gluten-free crackers Snack Walnuts Dinner Fish tacos on corn tortillas Dessert Sliced pineapple Day 4 Breakfast Overnight oats with bananas and macadamia nuts Lunch Beef vegetable soup Snack Carrot sticks and peanut butter Dinner Gluten-free spaghetti Bolognese Dessert Gluten-free blueberry crumble bar Day 5 Breakfast Scrambled eggs with cheddar cheese and red bell peppers Lunch Chili (made with canned lentils instead of beans) Snack Orange and sunflower seeds Dinner Beef stew Dessert A square of 80 percent cacao dark chocolate Day 6 Breakfast Shakshuka (poached eggs in a tomato sauce) Lunch Tuna salad over greens Snack Gluten-free crackers and cheddar cheese Dinner Pork tenderloin with zucchini Dessert Sliced strawberries Day 7 Breakfast Two hard-boiled eggs with cantaloupe Lunch Quinoa salad with chicken, zucchini, and radishes Snack Popcorn Dinner Eggplant Parmesan made with gluten-free breading Dessert Chocolate sorbet Editor s Picks on IBS and the Low-FODMAP Diet How One Woman With IBS Started a Low-FODMAP Food-Delivery Service Soluble vs Insoluble Fiber How to Know What s Right for You if You Have IBS Everyday Tips for Living With IBS Diarrhea and IBS How to Ease Symptoms Benefits of the Low-FODMAP DietOnce you’ve removed the offending foods from your diet, you may be surprised at the near-immediate change. “As a clinician who has implemented this diet in many people with IBS, the most rewarding experience is that most people will feel better in just a few days,” says Scarlata. Neha Shah, MPH, RD, a digestive health nutrition expert at Stanford Health Care in San Francisco, tells her patients with IBS that it can take up to two to six weeks to feel better. “What we’re looking for is less abdominal pain, and less gas and bloating,” she says. It’s possible you can still have symptoms after a low-FODMAP diet. In that case, an evaluation by a registered dietitian can pinpoint potential snags, like hidden FODMAPs or excess consumption of low- or moderate-FODMAP foods, which can also potentially trigger symptoms. Who Should Avoid a Low-FODMAP Diet There are several concerns regarding the low-FODMAP diet, including if it provides adequate nutrition, the cost associated with it, and how tough it can be to learn how to implement it in your life, as it is not an intuitive diet (many high-FODMAP foods are healthy), notes an analysis published in the journal Nutrients in January 2020. These problems come to a head when people attempt to try a low-FODMAP diet on their own without professional guidance. A later study that was published in August 2020, also in the journal Nutrients, involved 73 patients with IBS who followed a low-FODMAP diet for two months and concluded that the diet was able to improve symptoms while providing adequate nutrients. Still, “The low-FODMAP diet is science-based for those with IBS. It’s not recommended for everyone in the general public. Most FODMAP-containing foods are healthy, and there is no need to remove them from your diet if they do not exacerbate GI distress,” says Scarlata. Doing so could needlessly increase the risk for nutrient deficiencies. What’s more, going low-FODMAP is not necessary for everyone with IBS, she says.More on Managing IBS What You Need to Know About IBS PainIf you have disordered eating habits, have a history of an eating disorder, or are underweight, a low-FODMAP diet can be too restrictive for you, triggering further restriction, says Scarlata. “In this case, other IBS treatments, such as enteric peppermint oil, probiotics, or gut-directed hypnosis could be alternatives to diet-based treatments,” she says. Work with your healthcare team to find out whether these options may benefit you.Scarlata also points out that in some cases (like if you have existing dietary restrictions, have IBS and are pregnant, or have a hard time complying with the diet), your healthcare provider may recommend a “FODMAP-gentle” diet. According to a review published in March 2019 in the Journal of Gastroenterology and Hepatology, this diet involves restricting only foods very high in FODMAPs, like onions, wheat, milk, apples, and legumes. “This is simply a more liberal and flexible application of the low-FODMAP diet,” says Scarlata. Editor' s Picks 7 Natural Remedies for IBSThese alternatives to potent prescription IBS drugs may offer relief without side effects.…Learn More How Do You Start a Low-FODMAP Diet The low-FODMAP diet is a three-phase diet. Because the foods removed are not easily identified and it begins as an elimination diet, you’d be prudent to lean on a registered dietitian for guidance, says Shah. Below is the protocol that she uses for patients at the clinic: Phase 1 Elimination Pick a start date and remove all high-FODMAP foods from the diet. This is where it’s critical to have a registered dietitian working with you, as they can provide guidance on appropriate food substitutions. “To be successful, it’s important to understand how to eliminate FODMAPs in different life scenarios — at work, traveling, at home — and learn how to find substitutions in each environment,” says Shah. Extra credit for planning ahead and getting low-FODMAP foods in your kitchen and removing high-FODMAP foods. This lasts for two to four weeks. Phase 2 Reintroduction The main goal with phase 2 is to identify your food triggers, says Shah. While there’s no clear-cut method on how to reintroduce foods, she says that often the recommended step is to reintroduce each FODMAP at a time with a select list of foods. So reintroducing lactose may involve drinking 1 cup of cow’s milk, and watching how your body reacts. Reintroducing fructose may be ½ cup of watermelon. During this time, you’ll continue to follow a low-FODMAP diet so that you can identify what triggers symptoms. Keep a food journal handy, either by using an app on your smartphone or an old-school paper notebook, to track your symptoms. This phase lasts six to eight weeks.more on Diet & Nutrition 10 Best and Worst Foods to Fight Belly Bloat Phase 3 Personalization “We continue to expand the low-FODMAP diet by eating FODMAPs that are tolerated well and eliminating those that are bothersome,” says Shah. She notes that it’s unlikely any one food needs to be completely avoided. Generally bothersome foods may not be eaten daily or may only be eaten in a small amount, as tolerance often depends on the dose. One important thing to keep in mind throughout is that you don’t have to be perfect. “The goal isn’t to have a FODMAP-free diet, but rather to reduce FODMAPs in the diet to modify GI symptoms,” says Scarlata. “Added stress with diet changes can impact gut symptoms on its own, and that’s not the goal here,” she says. 5 Low-FODMAP Recipes to Try 1 Oat and Banana Pancakes It can feel like a learning curve to make your favorites FODMAP friendly, but this pancake recipe, featuring oats, oat bran, rice flour, and unripe bananas will help you learn the necessary substitutions. Get the recipe from Monash University. 2 Low-FODMAP Roasted Chicken With Maple and Rosemary This juicy roasted chicken features a low-FODMAP marinade made from lemon juice, oil, maple syrup, and herbs. Get the recipe from Rachel Pauls Food. 3 Low FODMAP Turkey Chili With Sweet Potato and Lentils This chili gets its heartiness from sweet potatoes, ground turkey, lentils, and leeks, and its warm-you-up flavor from a low-FODMAP taco seasoning and cinnamon, making it perfect for a chilly day. Get the recipe from Fun Without FODMAPs. 4 Parsnip Chowder With Crispy Sage Low FODMAP This is one of the most delightfully creamy soups you’ll eat all year. Potatoes and parsnips serve as the base, while coconut milk thickens the soup, and sage leaves makes each bowl beautifully fragrant. To make the recipe more low-FODMAP-friendly, skip the garlic. Get the recipe from Feed Me Phoebe. 5 Low-FODMAP Pork Loin Roast With Herb Rice Stuffing When you need a recipe for a dinner party (or just want leftovers for later in the week), this pork loin roast is a winner. Serve it up with the pumpkin seed–studded risotto, and you have a restaurant-worthy dish. Get the recipe from A Little Bit Yummy. Most Popular in Diet and Nutrition Keto Diet A Complete List of What to Eat and Avoid Plus a 7-Day Sample Menu What Is the Mediterranean Diet A Detailed Beginner s Guide 8 Foods High in Magnesium The Military Diet A Review and Beginner s Guide of the 3-Day Plan Best Blogs and Books That Can Help You Follow a Low FODMAP DietMonash University The Low FODMAP Diet The site and accompanying app are well laid out and extremely informative in guiding you through the diet and helping to identify low-, moderate-, and high-FODMAP foods. Everyone on this diet needs to have this resource in their back pocket. A Little Bit Yummy Not only will you find low-FODMAP recipes, but also e-courses, entire meal plans, and added support (for example: how to “FOD-ify” your existing favorite recipes) to find success on the plan. The Low-FODMAP Diet Step by Step This book, by Kate Scarlata, RDN, and Dede Wilson, is packed with delicious recipes (more than 130) to help you successfully execute the diet throughout its three phases. The Low-FODMAP Diet for Beginners A No 1. bestseller in its category, this guide by Mollie Tunitsky teaches you how to shop appropriately, find the recipe depending on your dietary needs, like vegetarian, pescatarian, and more. The Flexible FODMAP Diet Cookbook By Karen Frazier, this resource packs in a variety of meal plans, plus a bevy of recipes for every meal, snack, side, and dessert. More Healthy Eating PlansDASH DietFlexitarian DietIntuitive EatingMayo Clinic DietMIND DietPlant-Based DietSatiating DietVegan Diet 5 Frequently Asked Questions and Answers About the Low-FODMAP DietQ: Do you lose weight on the FODMAP diet? A: No. The low-FODMAP diet is not a weight loss diet. It’s a diet that helps people with IBS limit or avoid GI discomfort that can accompany eating. Q: What foods have fructans? A: Wheat, onion, and garlic are foods that contain fructans, or inulin, according to Stanford Health Care. Q: Why is a FODMAP diet low? A: The “low” in a low-FODMAP diet refers to the specific foods that contain low amounts of certain carbohydrates in foods that may be difficult to digest, and can trigger GI symptoms in IBS patients.more on Diet & Nutrition Is It Gas Pain or Something More Serious Q: What is FODMAPs intolerance? A: This may refer to someone who has IBS who finds that eating high-FODMAP foods or larger amounts of moderate-FODMAP foods sets off GI symptoms like gas, bloating, and diarrhea or constipation. Q: What kind of bread can I eat on a FODMAP diet? A: Low-FODMAP breads include millet bread, corn bread, sourdough bread, sourdough spelt bread, and gluten-free white bread. Work with a registered dietitian for help on identifying more low-FODMAP foods. A Final Word Should You Try a FODMAP Diet If you’ve been diagnosed with IBS and your healthcare provider recommends a low-FODMAP diet, there is a good chance that this elimination diet can help improve if not resolve GI symptoms to increase your comfort and quality of life. People with active eating disorders, however, should avoid a low-FODMAP diet.In some cases, a “FODMAP-gentle” diet may be helpful. This plan restricts only very-high-FODMAP foods. More on Managing IBS With Diet Your Sick Day Diet for All Types of IBSFollowing a low-FODMAP diet involves limiting or avoiding foods that are high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which includes legumes; gluten-containing grains; high-lactose dairy; some fruits, like apples and stone fruit; vegetables such as cauliflower and mushrooms; and certain sweeteners, like honey. After following the three-step elimination diet protocol, you may see a notable reduction in GI symptoms in two to six weeks, though some people report feeling better within days. Editorial Sources and Fact-Checking Irritable Bowel Syndrome: Symptoms and Causes. Mayo Clinic.FODMAPs and Irritable Bowel Syndrome. Monash University.Try a FODMAPS Diet to Manage Irritable Bowel Syndrome. Harvard Health Publishing. September 17, 2019.High and Low FODMAP Foods. Monash University.Get the App. Monash University.Halmos EP, Gibson PR. Controversies and Reality of the FODMAP Diet for Patients With Irritable Bowel Syndrome. Journal of Gastroenterology and Hepatology. March 2019.Low FODMAP Diet. Stanford Health Care.Van Lanen AS, De Bree A, Greyling A. Efficacy of a Low-FODMAP Diet in Adult Irritable Bowel Syndrome: A Systematic Review and Meta-Analysis. European Journal of Nutrition. February 14, 2021.German Potato Pancakes (Kartoffelpuffer). Monash University.Bellini M, Tonarelli S, Nagy AG, et al. Low FODMAP Diet: Evidence, Doubts, and Hopes. Nutrients. January 4, 2020.Bellini M, Tonarelli S, Barracca F, et al. A Low-FODMAP Diet for Irritable Bowel Syndrome: Some Answers to the Doubts from a Long-Term Follow-Up. Nutrients. August 7, 2020.Halmos EP, Gibson PR. Controversies and Reality of the FODMAP Diet for Patients With Irritable Bowel Syndrome. Journal of Gastroenterology and Hepatology. March 8, 2019.Show LessNEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. 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