What is a Low FODMAP Diet?

This specialized diet helps ease IBS symptoms

If you have Irritable Bowel Syndrome (IBS), you may have tried different things to calm your symptoms. That could be avoiding spicy or greasy food, eliminating dairy or limiting alcohol or caffeine. And they may or may not work for you. But a way of eating called low FODMAP can help improve symptoms. Here’s what to know.

What does FODMAP mean?

“FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols,” says Amitpal Johal, MD, a gastroenterologist at Geisinger.

What do those substances do? They’re all types of sugars your body can’t absorb well. Most people can eat them without an issue. But if you have IBS, ingesting FODMAPs can lead to GI distress, with symptoms like:

Diarrhea
Constipation
Gas
Stomach upset
Bloating

That’s why eating low FODMAP foods can make a difference.

What are low FODMAP foods?

“Low FODMAP foods are foods that don’t contain certain types of sugars people with IBS can’t digest,” Dr. Johal notes.

They’re easy to digest and less likely to cause discomfort.

Types of low FODMAP foods include:

Grains

Grains are an important part of a balanced diet. Not all grains are created equal, however. In fact, if you have IBS, many grains can wreak havoc on your stomach. To avoid an upset stomach, stick to these FODMAP-friendly choices:

Oats
Rice
Corn

Other low FODMAP grains include sorghum, tapioca and quinoa.

Vegetables

Mom always said to eat your vegetables. You don’t have to avoid your favorites if you have IBS. Consider eating these low FODMAP veggies:

Bell peppers
Carrots
Cucumbers
Green beans
Kale, spinach or other leafy greens
Sweet potatoes
Tomatoes
Zucchini

Fruit

Love fruit? You don’t have to cut it out on a low FODMAP diet. Add these fruits to your grocery list:

Strawberries and blueberries
Oranges and other citrus fruit
Kiwi
Cantaloupe
Cherries
Pineapple

Protein

Carnivores, rejoice. Many proteins are FODMAP-friendly. Pile your plate with these tasty sources of protein to feel your best:

Eggs
Plain chicken or turkey
Seafood
Lean beef
Lamb
Nuts and seeds
Tofu

“Because they can be hard to digest, avoid fatty or processed meats and heavy gravy or sauces,” says Dr. Johal. “They can make IBS symptoms worse.”

Dairy

Not all dairy products are low FODMAP. Different dairy products contain different amount of lactose, a type of sugar that may be hard to digest for some people.

But that doesn’t mean you have to give up dairy altogether. Choose these dairy products with lower lactose levels instead:

Greek yogurt
Butter
Hard cheeses, like cheddar and parmesan
Lactose-free ice cream or milk

Other items

Other low FODMAP foods include:

Honey
Peanut butter
Most herbs and spices
Green tea
Sweeteners like Stevia or maple syrup

How does the low FODMAP diet work?

“A low FODMAP diet places restrictions on the types of food you eat,” Dr. Johal says.

This diet typically follows 3 steps.

1. Elimination

During the first part of the low FODMAP diet, you’ll stop eating high FODMAP foods for a set time. You and your healthcare provider will work together to determine how long that needs to be.

2. Reintroduction

During the second phase, you’ll gradually reintroduce foods from one category at a time. That could be grains, dairy, vegetables or anything else. As you slowly start eating those foods, look for ones that trigger symptoms.

3. Personalization

During the personalization phase, you’ll limit or avoid foods that worsen symptoms. And you’ll eat other foods that don’t. You may have a mix of high and low FODMAP foods. Because IBS looks different for everyone, your ideal mix of foods may vary. And it may look different for you than it does for others.

Helping you feel your best

You may notice that your triggers change over time. You and your healthcare provider can monitor your progress. And make changes as needed. They can also help you identify new triggers and track symptoms.

“The goal of a low FODMAP diet is to reduce symptoms and help you feel your best,” Dr. Johal says.