Low FODMAP Diet

FODMAPS stand for Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides And Polyols. These are specific sugars (short-chain carbohydrates) that are either poorly absorbed or not absorbed by the intestines; and as a result, are fermented by bacteria in the large intestines. But people with digestive issues, such as IBS, have an even more difficult time digesting these foods.

FermentableThe process through which gut bacteria degrade undigested carbohydrate to produce gases (hydrogen, methane and carbon dioxide)
Oligo-saccharidesFructo-oligosaccharides (FOS) found in wheat, rye, onions and garlic
Galacto-oligosaccharides (GOS) found in legumes (beans)
Di-saccharidesLactose found in; milk, soft cheese, yogurt
Mono-saccharideFructose (in excess of glucose). Examples: honey, apples, high fructose corn syrups
PolyolsSugar polyols (eg. sorbitol, mannitol) found in some fruit and vegetables and used as artificial sweeteners (Xylitol). Specific food examples are avocados, watermelon, cherries. 
The Low FODMAP diet is simply a way of eating that allows an individual, such as someone with IBS, to avoid certain foods. Some might choose to avoid these foods for a specific length of time (avg. of 8 weeks and then later re-introduce foods in a systematic way) or some might choose to avoid these foods always as a general rule for what they decide to eat.

Some Symptoms You Might Experience (if you have difficulties digesting High FODMAPS):

  • Diarrhea/Constipation
  • Gas/Bloating
  • Dehydration/Thirst
  • Stomach Pains
  • Nausea
  • Anxiety/Depression

Applying the Low FODMAP Diet. I personally find that the Low FODMAP diet can be applied to any diet that one chooses. For instance, if I decided to follow the Paleo diet I can do so while applying the Low FODMAP Diet to it by just choosing my list of foods from the Low FODMAP Diet list that also meet the guidelines of the Paleo diet. Like merging two diets into one, the food items where the intersection forms would be my new list. So no matter what your style of eating is, I suggest you apply the Low FODMAP diet to see if you find the relief you have been searching for.

Here are some resources for finding more complete lists and recipes to help you make meal choices based on the Low FODMAP Diet:

PDF Download of Low/High FODMAP Foods

Low FODMAP Recipes on this website

Beating the bloat - FODMAP/IBS Lecture Video (Monash University)


Recommended Phone Apps
  • FODMAP - Low FODMAP IBS diet (FREE)
  • The Monash Low FODMAP Diet is available for both Android and iPhone. 

If you feel that you have diligently tried every diet and nothing has solved your digestive issues, I hope that you will try the Low FODMAP Diet. (This was the last diet I applied throughout a course of 14 years and this is the one that works for me.)