Pros
No counting carbs, points or calories.
A clearly defined plan with recipes.
Has proven health benefits.
Cons
Tedious portioning, meal planning or prep.
Eating out limited.
Lots of rules to remember.
Could fall short nutritionally.
What Is the Low FODMAP Diet?
The low FODMAP diet is used to provide relief from the symptoms of irritable bowel syndrome or small intestine bacterial overgrowth – also known as SIBO – that have been refractory to other treatment options, such as cramping, diarrhea, constipation, bloating and gas. It was developed at Monash University in Australia in 2005 and is effective in nearly 90% of followers.
FODMAP stands for:
- Fermentable oligosaccharides.
- Disaccharides.
- Monosaccharides.
- Polyols.
In people with certain bowel conditions, FODMAPs cause water to enter the gastrointestinal tract, causing symptoms. Additionally, these ingredients encourage gut fermentation, causing gas and bloating.
- Gluten-free friendly. Recipes can be easily modified and still follow a gluten-free diet.
- Halal friendly. Recipes can be easily modified and still follow the diet.
- Kosher friendly. Recipes can be easily modified and still follow the diet.
How Does It Work?
- The low FODMAP diet is an elimination-style diet.
- After several weeks of abstaining from a lengthy list of foods and ingredients, you’ll slowly add back some of the foods you’ve restricted, such as a cup of milk or a teaspoon of honey.
- You’ll gradually add things back into your diet until you can determine which foods you are sensitive to so that you can permanently avoid these items, while adding the other previously-restricted foods back to your menu.
First, you'll cut out a number of foods that are high in FODMAPs. These include:
- Wheat and rye.
- Onions and legumes.
- Lactose, which is found in soft cheese, yogurt and milk.
- Fructose, found in high-fructose corn syrup, honey and certain fruits like apples and pears.
- Artificial sweeteners like sorbitol.
- Fiber is also limited as it can create digestive distress.
You'll then reintegrate some of these foods with, for example, a cup of milk or a teaspoon of honey to learn what sets off your gastrointestinal woes. From there, you'll embark on a gentler diet for your digestive system, limiting only what's necessary to calm your gut.
While you're on the program, you're free to indulge in meat, poultry, fish, eggs and cold cuts; lactose-free dairy, hard cheeses, mozzarella and sherbet; nuts and seeds; wheat-free grains and flours like oats and quinoa; certain fruits such as bananas, berries, oranges and melon; and vegetables, including kale, cucumbers and sweet potatoes.
What's out? Lots of dairy products, such as sour cream, cottage cheese, yogurt, milk from cows, sheep or goats and even chocolate. You'll also need to avoid dried fruit, stone fruit and other fruits, such as apples, cherries, mango and papaya. You'll eliminate beans and lentils (goodbye hummus and soy); squash, cabbage, mushroom, broccoli, onions and garlic; coffee, tea and juices made from low FODMAP fruits and vegetables; and high-fructose corn syrup, agave and artificial sweeteners.
This intense and restrictive plan only lasts a few weeks, generally two to six weeks, and should only be followed under the supervision of a registered dietitian. Most people complete it in four weeks, but those who suffer from constipation may require longer.
"The goal of the reintroduction phase is not just to identify your IBS symptom triggers but also to discover how much of each FODMAP you can tolerate. A common mistake during the reintroduction process is backing off too soon at the first sign of minor symptoms,” says Patsy Catsos, a medical nutrition therapist, FODMAP expert and author. "Minor amounts of gas or variations in stool form are normal, and we need to work at accepting them in return for a varied diet. Push the limits! Be sure to include high FODMAP foods like beans and vegetables in small portions after the reintroduction phase, even if you learn that really large portions of the same foods are not well tolerated."
Can I Lose Weight on the Low FODMAP Diet?
Not necessarily, and especially not if you swap out wheat for gluten-free processed foods or opt for unhealthy, FODMAP-free foods, like potato chips that pack a lot of calories for little nutritional value. But if you swap processed foods, which are often loaded with FODMAPS, for fruits and vegetables and other whole foods, you may then see your weight drop.
“A FODMAP elimination protocol is a medical diet for people with irritable bowel syndrome and other GI conditions. It is not a weight loss diet. I consider it weight-neutral; it doesn’t get in the way of working toward a healthy body weight,” Catsos says. “In my experience, some people lose weight during the elimination phase because they are paying more attention to portions and making different food choices. On the other hand, people who need to gain weight may find it easier to do once the reintroduction phase teaches them which foods they are most likely to tolerate.”
Short-Term Weight Loss
The low FODMAP diet is not intended for weight loss, and Monash University recommends taking steps to avoid weight loss by consulting with a dietitian throughout the first phase of the program.
For example, they recommend adding carbohydrates, including strawberry jelly and maple syrup, as well as fats, such as olive oil and oily fish to avoid unwanted weight loss.
Long-Term Weight Loss
This diet also modifies gut bacteria, which play a role in obesity, according to emerging research. However, it's unclear how the low FODMAP diet specifically shapes that connection. In any case, this eating pattern may help get rid of that belly bloat that results from food intolerance.
- An extensive evidence review published in the April 2018 Journal of Human Nutrition and Dietetics concluded: “The low FODMAP diet, delivered through dietitian-led dietary counseling, is effective in the management of functional gastrointestinal symptoms in IBS.”
Weight Maintenance and Management
Losing weight on a low FODMAP diet isn’t a guarantee. Even if you initially lose weight, you’re likely to regain it as you reintroduce your favorite foods and find substitutes for those that must be permanently removed.
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Do: Work with a dietitian.
She'll help you follow this regimen, since it’s otherwise difficult to adhere to.
She'll help you follow this regimen, since it’s otherwise difficult to adhere to.
(Getty Images)
Who Should Not Try the Low FODMAP Diet?
Unless you’ve been diagnosed with irritable bowel syndrome, inflammatory bowel disease or small intestine bacterial overgrowth (SIBO), there’s no reason to attempt the restrictive low FODMAP diet. The diet should only be followed under medical guidance.
What Does the Low FODMAP Diet Cost?
Consider the added cost of low-lactose milk and gluten-free bread compared to regular cow’s milk and wheat bread, and it’s easy to see how the low FODMAP diet can make a dent in your wallet. Fortunately, it’s only intended to be followed for a few months before you start adding foods back into your diet.
- Most health insurance plans do not cover the cost of seeing a dietitian.
- The cost of food.
Doing Low FODMAP Diet on a Budget
- Buy your food in bulk when it’s on sale and freeze what you can for later.
- Don’t shop when you’re hungry.
- Use frozen vegetables and fruit when possible.
- Plan your meals around what foods are on sale each week.
- Shop at butcher shops and farmer’s markets.
- Look for recipes that utilize leftovers to eliminate costly food waste.
Is the Low FODMAP Diet Easy to Follow?
It's not easy, but the program is temporary. You'll spend two to six weeks working with a dietitian trained in this program to ensure you meet your nutrition requirements, while detecting and managing your food sensitivities.
Recipes
Recipes are becoming easier to find as news spreads about the effectiveness of this diet for IBS relief.
Eating out
It's not hard once you know what to do. You can always opt for an Asian restaurant and order a dish of rice with protein and low FODMAP vegetables, or get an oatmeal breakfast at McDonald's. Make sure to ask for sauces on the side, and dress salads with a simple mix of oil and vinegar.
Time commitment
For the most part, you'll likely be preparing your meals at home and need to schedule time to plan and cook your food.
Satiety
The fiber in low FODMAP foods – such as strawberries, raspberries, pineapple, spinach, sweet potatoes and quinoa – combined with the protein in meat, poultry, tofu and fish should keep you full and satisfied.
Support and Resources
If you're looking to start the low FODMAP diet, it's helpful to know the different ways you can receive support throughout the process. Below are a few examples:
- The most up-to-date resource is the Monash University low FODMAP diet app.
- King’s College London and Monash University provide evidence-based resources, including food lists and sample menus.
- Other resources include websites and books by Kate Scarlata, a Massachusetts-based dietitian specializing in IBS, diabetes, celiac disease and the low FODMAP diet. She has also compiled a list of dietitians in North America with FODMAP expertise.
Meal Delivery Kit Stories
Popular Diets
How to Get Started
- Meet with a registered dietitian and get a list of allowed and disallowed foods.
- Relocate FODMAP-containing foods from your kitchen until it’s time to reintroduce them in a few weeks.
- Look at restaurant menus and make phone calls in advance to ask questions about how your favorite dishes are prepared.
- Get in the habit of carefully reading ingredient lists on packaged foods to suss out secret sources of FODMAPs.
- Download the FODMAP app.
Success Stories and Tips From Real People
Consider finding a support system of other people following the diet. There are many bloggers following a low FODMAP diet. As difficult as it is at times, the low FODMAP diet does not allow you to fall off the wagon without suffering some repercussions.
Monash University offers some tips for people following the diet which include seeing a dietitianto help you.It is also important to remember it isnot a "lifetime" diet. Once your symptoms are well-controlled, the next step is to work with your dietitian tore-introduce foodsback into your diet. Monash University also offers an app that provides tips and support.
Diet Success Stories
Sources
The U.S. News Health team delivers accurate information about health, nutrition and fitness, as well as in-depth medical condition guides. All of our stories rely on multiple, independent sources and experts in the field, such as medical doctors and licensed nutritionists. To learn more about how we keep our content accurate and trustworthy, read oureditorial guidelines.
Patsy Catsos, MS, RDN
Catsos is a medical nutrition therapist, FODMAP expert and author. The focus of her practice is digestive health, including irritable bowel syndrome, gluten-related disorders and inflammatory bowel disease. She is the 2020 recipient of the Academy of Nutrition and Dietetic’s Excellence in Clinical Practice Award. She is based in Maine.
FAQs
What are the basics of the FODMAP diet? ›
- First, you stop eating certain foods (high FODMAP foods).
- Next, you slowly reintroduce them to see which ones are troublesome.
- Once you identify the foods that cause symptoms, you can avoid or limit them while enjoying everything else worry-free.
- Some vegetables. Onions. ...
- Fruits, particularly "stone" fruits like: Peaches. ...
- Dried fruits and fruit juice concentrate.
- Beans and lentils.
- Wheat and rye. Bread. ...
- Dairy products that contain lactose. Milk. ...
- Nuts, including cashews and pistachios.
- Sweeteners and artificial sweeteners.
If you have an eating disorder, it is not recommended to jump into a FODMAP diet plan on your own. The diet can be restrictive and can trigger disordered eating. A registered dietitian can help modify the plan to help a patient who is suffering from both an eating disorder and a digestive disorder.
What are the three steps to FODMAP diet? ›The three phases of the low FODMAP diet are elimination, reintroduction, and integration.
What are the most common FODMAP triggers? ›- High-lactose dairy.
- Beans.
- Soy.
- Wheat.
- Apples.
- Canned fruit.
- Stone fruits.
- Watermelon.
“Egg is on the list of foods you're allowed to have on the low-FODMAP diet. Eggs help because they're rich in proteins and nutrients and very low in fermentable carbohydrates.
Is peanut butter OK on FODMAP? ›Peanut Butter in the United States is considered low FODMAP in servings of 2 tablespoons or 32 grams. Double-check labels and avoid products containing higher FODMAP ingredients like molasses or high fructose corn syrup.
Is peanut butter bad FODMAP? ›Peanut Butter is Low in FODMAPS
While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.
Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).
What bread is good for low FODMAP diet? ›- Sourdough (white wheat, whole wheat, spelt): 2 slices.
- Gluten-free (white): 2 slices.
- Millet: 2 slices.
- Wheat (wholemeal, white): 1 slice.
- Sprouted Multigrain: 1 slice.
- Gluten-Free (Multigrain): 1 slice.
- Corn: 1 slice.
What is an example of a low FODMAP lunch? ›
Lunch: Tuna & sweet potato patties* served with a green salad or steamed vegetables. Dinner: Stir fried tofu and veggies with teriyaki sauce (carrots, broccoli, green beans) with rice noodles or rice.
How long is the first phase of low FODMAP diet? ›The diet's first phase, where you reduce your FODMAP intake, should only last for 2 to 6 weeks. Then, once you see if the low FODMAP diet helps significantly reduce your gut symptoms, it's time to move on to the FODMAP reintroduction phase.
How long does it take for the FODMAP diet to start working? ›Most FODMAP-trained dietitians have reported it takes an average of 2-4 weeks to see noticable changes. But at the end of the day, it depends on your body. Some people have reported seeing changes in the first few days, while others see a shift right at the 4-week mark.
How long do I stay on low FODMAP diet? ›The truth is the low FODMAP diet is designed to be followed strictly for an initial 2-6 weeks until symptoms resolve. At that stage, gentle reintroductions are encouraged by your dietitian to learn your level of tolerance.
What is the number one trigger for IBS? ›Refined sugar, fructose and the sugar substitute sorbitol are all common triggers. Chocolate is also a common trigger. Besides avoiding these foods, you should also avoid overeating, drink plenty of water and try eating lots of soluble fiber.
Is coffee high in FODMAP? ›Coffee is low FODMAP, but caffeine can be an irritant for many people, those with IBS and even those without, hence the confusion. Coffee contains caffeine, which is a gut irritant,so although it may be low FODMAP, there are still other issues to address.
Why do I feel worse on low FODMAP diet? ›You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.
Is bacon OK on Fodmap diet? ›YES, bacon is low FODMAP! Bacon, specifically “semi-trimmed, middle rasher” bacon is now listed on the Monash University app and considered low FODMAP in amounts of 2 rashers or 60 g. Monash lists bacon as being is high in protein and fat and not contain carbohydrates – therefore FODMAPs are not an issue.
Is Oatmeal high FODMAP? ›Oats are naturally gluten-free and low FODMAP, so they make an excellent choice for breakfast. And since things can get a little boring on a low FODMAP diet, you have plenty of flavor options to switch things up.
Is Oatmeal a low FODMAP food? ›Oats are Low FODMAP if eaten in small quantities. We like to make hot cooked oatmeal for breakfast, an occasional batch of oatmeal cookies, and this recipe for Low FODMAP Oats with Strawberries.
Is pasta a low FODMAP food? ›
Normal wheat-based pasta is high FODMAP, which means you need to use a gluten-free alternative while in the elimination phase. Barilla Gluten Free Pasta is low FODMAP by ingredient and tastes pretty good too. Make sure you avoid any gluten-free pastas made with soy flour or lupin flour while in the elimination phase.
Is Cheerios low FODMAP? ›Rice Chex, Corn Chex and various flavors of Cheerios are all low FODMAP in moderate amounts. These breakfast cereals are also widely available both domestically and internationally. There are also some other low FODMAP cold breakfast cereals sold by smaller brands.
What cheese is low FODMAP? ›Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.
Are potato chips low FODMAP? ›Are potato chips low FODMAP? Many potato chips are high FODMAP because the seasonings in them contain onion and/or garlic. However, plain and salted potato chips such as the classic original Lays chips or Ruffles original are low FODMAP. The ingredient list is simple, containing only potatoes, vegetable oil and salt.
Can you eat grapes on Fodmap diet? ›Grapes are a FODMAP-friendly fruit and can be enjoyed in 1 cup servings during the experimentation (aka elimination) phase. They burst with naturally-sweet, juicy flavor when baked and are perfect in this Low FODMAP Grape Crisp.
What is the best breakfast for IBS sufferers? ›Eggs digest easily and are a safe choice for people with IBS. Eggs can be enjoyed hard-boiled, soft-boiled, scrambled, or poached. Omelets and frittatas can be your meal of choice for breakfast, lunch, or dinner, and make a great option when eating out in a restaurant.
What is the lowest FODMAP fruit? ›Low FODMAP foods to enjoy instead include:
Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries. Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.
- Corn, reduced-carb or whole-grain tortillas.
- Cheese wraps or cheese slices.
- Coconut wraps.
- Cauliflower bread.
- Cucumber slices.
- Sweet potato slices.
- Bell pepper slices.
- Portobello mushrooms.
Fresh tomatoes are in the low FODMAP category, so can be eaten freely and according to appetite. However, just before you go and throw plain crushed canned tomatoes into your low FODMAP pasta dish, beware that canned tomatoes have higher levels of fructose compared to fresh tomatoes.
Is peanut butter toast low FODMAP? ›Peanut Butter is a Low FODMAP Food
If you have IBS and love peanut butter, good news! Peanut butter is a low FODMAP food. In its simplest form, it is just made of dry roasted peanuts, salt and oil, all of which are allowed on a low FODMAP diet.
Is sourdough OK for low FODMAP? ›
Traditional sourdough breads made from wheat, wholemeal wheat, and spelt flours are low FODMAP because they contain reduced levels of fructans (2). This means they can make a great low FODMAP bread option.
Is broccoli a FODMAP food? ›Broccoli can be low FODMAP, depending on the part and serving size. Florets (or the darker green heads) are lower in FODMAPs than the stalks (the lighter green part). Broccoli florets are low FODMAP in servings of ¾ cup or 75 grams. Broccoli stalks have a smaller low FODMAP serving of ⅓ cup or 45 grams.
Is salad high FODMAP? ›Lettuce is made up almost exclusively of insoluble fiber. Therefore, it's considered a low FODMAP food — and a good alternative to high FODMAP vegetables, such as artichokes, cabbage, broccoli, beets, Brussels sprouts, and asparagus ( 3 ).
What sandwiches can I eat with IBS? ›- Smoked beef with slices of egg.
- Homemade tuna salad.
- Smoked salmon with egg, lactose-free cream cheese or a little bit of avocado.
- Homemade egg salad (boiled egg with a bit of mayonnaise and spices)
- A slice of cheese or goat cheese with tomato and cucumber.
- Mozzarella with tomato and fresh basil.
Since meat is a protein, deli meats like ham don't have any FODMAPs.
What is the first phase of FODMAP diet? ›The elimination phase is the first phase of the low FODMAP diet.
How long does it take for bloating to go away on low FODMAP diet? ›Some people might find relief in a few days; others can take a couple of weeks. So, if your symptoms persist, it's time to start troubleshooting so you can decide if you want to continue with the FODMAP diet or move on to a different strategy.
What happens when you start low FODMAP? ›The low-FODMAP diet temporarily restricts these carbohydrates in order to relieve uncomfortable symptoms and give your digestive system a rest. Removing irritants gives your gut lining a chance to repair itself and can help restore a healthy balance of gut flora.
What happens if you stay on the low FODMAP diet too long? ›Following a low fodmap and other restrictive diets can increase the anxiety and stress you feel around meal times in general, and when it comes to eating certain foods. Unfortunately, you start becoming afraid of food and fearful of reintroducing them back in, due to what may happen with your symptoms.
Does FODMAP reset your gut? ›Once your GP has examined you for other conditions, such as coeliac disease, this diet can help you reset your gut, ease your symptoms whilst you work on the underlying causes of your gut issues, ideally with a health professional. It can help you to isolate the types of foods that are causing your symptoms.
How do I know if low FODMAP is working? ›
You can assess your symptom response to a low FODMAP diet using the food and symptom diary in the Monash University low FODMAP App™. This diary allows you to track changes in your IBS symptoms as you follow the diet. Alternatively, you can rate the improvement in your IBS symptoms on a simple, 0 to 100 scale.
What foods have no FODMAPs at all? ›- Alfalfa.
- Bamboo shoots.
- Beansprouts.
- Carrots.
- Cucumbers.
- Ginger.
- Kale.
- Lettuce - iceberg, red coral, butterhead, rocket.
Eat larger portions of low-FODMAP grains and starches.
Rice, millet, and quinoa make great low FODMAP side dishes to any meal. Potatoes (yellow or red, not the sweet varieties) are virtually FODMAP-free. You can roast them or make a potato salad. Enjoy eating corn tortillas for tacos or fajitas.
...
This common digestive disorder includes symptoms like:
- gas.
- bloating.
- stomach cramps.
- diarrhea.
- constipation.
Peanut Butter in the United States is considered low FODMAP in servings of 2 tablespoons or 32 grams. Double-check labels and avoid products containing higher FODMAP ingredients like molasses or high fructose corn syrup.
What are the 6 FODMAP categories? ›As I have explained in this blog about the low FODMAP diet, there are 6 FODMAP groups: fructose, lactose, sorbitol, mannitol, fructans and galactans (GOS). In each test you test one of these groups. Each test consists of 3 testing days and on every testing day you test a larger amount of a test food.
What happens if you eat a high FODMAP food on low FODMAP diet? ›So, based on the fermentation process of FODMAPs and the osmotic effect of FODMAPs, if your GI tract is sensitive to FODMAP foods, you can expect to feel any of the following after ingesting a high FODMAP food: abdominal pain, bloating, excess gas, gastrointestinal gurgling, diarrhea, and/or constipation.
What is the best diet for irritable bowel syndrome? ›- eat oats (such as porridge) regularly.
- eat up to 1 tablespoon of linseeds (whole or ground) a day.
- avoid foods that are hard to digest (like cabbage, broccoli, cauliflower, brussels sprouts, beans, onions and dried fruit)
- avoid products containing a sweetener called sorbitol.
- Sourdough (white wheat, whole wheat, spelt): 2 slices.
- Gluten-free (white): 2 slices.
- Millet: 2 slices.
- Wheat (wholemeal, white): 1 slice.
- Sprouted Multigrain: 1 slice.
- Gluten-Free (Multigrain): 1 slice.
- Corn: 1 slice.
Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).
Can you eat tuna on Fodmap diet? ›
Since tuna is a protein, it doesn't have any FODMAPs. That means you can eat as much as you'd like without adding to your FODMAP load.
What is the most common FODMAP intolerance? ›The most common digestive disorder affected by an intolerance to FODMAPs is IBS or irritable bowel syndrome, apart from Crohn's disease, ulcerative colitis, and other inflammatory bowel disorders (IBD).
Can I stay on low FODMAP diet forever? ›The short answer is no. In fact, we do not encourage patients with Irritable Bowel Syndrome who have been following a low FODMAP diet to continue the diet in the long term. This is for a number of reasons: 1.
Why is low FODMAP not good? ›Low-FODMAP is not for everyone
It should be avoided by anyone with an eating disorder, as it may worsen food fears and diet restrictions. This is particularly notable because those with gastrointestinal issues appear to have a higher prevalence of disordered eating compared to the general population.
Nope, peanut butter does not trigger symptoms of Irritable Bowel Syndrome (IBS). In fact, research shows it is one of the types of foods that individuals with IBS can tolerate.
Is popcorn bad for IBS? ›Many people with IBS can enjoy popcorn, as it's a low FODMAP food and a great source of fiber. However, if you have symptoms triggered by eating insoluble fiber, such as gas and bloating, you may want to limit or avoid popcorn.
Is salad good for IBS? ›Salads and IBS
As many of you know, salads are a nutritious powerhouse chock full of antioxidants, healthy fats, and lean proteins. They are also a great source of fiber, a nutrient that is essential to gut health whether you have IBS-C, IBS- D, or IBS-M.