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The low-FODMAP diet eliminates certain carbohydrates and then gradually reintroduces them. FODMAPs are carbohydrates that are not well absorbed by the digestive system. They are found in foods like vegetables, beans, fruits, grains, and sweeteners.
Some people, including those with irritable bowel syndrome (IBS are sensitive to FODMAPs and experience digestive symptoms in high amounts. This diet helps you identify and limit foods worsening your digestive issues.
FODMAPs, short-chain carbohydrates in foods like apples, soft cheeses, and beans, are fermented by gut bacteria due to poor absorption in the small intestine.
This fermentation process produces hydrogen and methane gas, leading to symptoms like bloating and abdominal pain. FODMAPs also have osmotic properties, meaning they draw water into the intestines, which can trigger diarrhea.
Not everyone is sensitive to FODMAPs and would need or benefit from a low-FODMAP diet. But some people experience significant discomfort after ingesting foods or drinks high in FODMAPs.
Certain groups of people, such as those with IBS, are more likely to be intolerant to FODMAPs. In fact, research suggests up to 86% of people with IBS experience significant improvements in their symptoms after eliminating high-FODMAP foods from their diet.
People who are intolerant to FODMAPs can experience the following symptoms after eating FODMAP-rich foods:
- Diarrhea
- Bloating
- Cramping
- Gas
- Abdominal pain
A low-FODMAP diet restricts or eliminates foods high in FODMAPs to reduce these symptoms.
When following a low-FODMAP diet, foods and ingredients high in FODMAPs are removed and then slowly reintroduced to the diet to pinpoint which foods trigger symptoms.
The diet is split into three phases:
1. Restriction Phase
During the first phase, high-FODMAP foods and ingredients are removed from the diet and replaced with low-FODMAP foods. FODMAP-related digestive symptoms will usually go away in two to four weeks after eliminating foods high in carbohydrates.
This phase lasts two to six weeks and is temporary.
2. Reintroduction Phase
Next, high-FODMAP foods are gradually reintroduced to your diet to find out which ones trigger symptoms. Each FODMAP subgroup is reintroduced one by one.
Each one is typically reintroduced over three days in increasing amounts. For example, four ounces of milk may be reintroduced on the first day and, if well-tolerated, the amount will increase on days two and three.
High-FODMAP foods that are found to cause symptoms upon their reintroduction are omitted from the diet. High-FODMAP foods that don’t trigger symptoms can be added back into the normal eating pattern.
This phase usually lasts six to eight weeks.
3. Personalization Phase
The personalization phase involves creating a long-lasting diet based on the dietary triggers that were identified during the reintroduction phase. Not everyone has the same intolerances.
Some people may be able to handle small amounts of certain moderate-to-high-FODMAP foods, while others need to avoid even small amounts of certain high-FODMAP foods.
During the restriction phase of the low-FODMAP diet, foods high in FODMAPs are removed from the diet and are replaced with low-FODMAP foods.
Low-FODMAP foods that are good to eat during the restriction phase of the low-FODMAP diet include:
| Food Category | Food Examples |
| Meat, poultry, and seafood | Beef, chicken, turkey, salmon, shrimp |
| Eggs | Whole eggs and egg whites |
| Vegetables | Carrots, celery, lettuce, eggplant, zucchini, green beans, potatoes, bok choy |
| Fruits | Kiwi, blueberries, oranges, passionfruit, grapefruit |
| Grains | Gluten-free bread, oats, quinoa, rice |
| Nuts and seeds | Macadamia nuts, peanuts, pumpkin seeds, walnuts |
| Fats and dairy | Lactose-free milk, coconut milk, olive oil, peanut butter |
| Sweeteners and condiments | Table sugar, stevia, monk fruit, maple syrup, mayonnaise, soy sauce |
| Drinks | Water, herbal tea, sparkling water, coffee |
This is not a complete list of low-FODMAP foods you can eat. Your healthcare provider may be able to provide you with a more complete list of foods allowed during the restriction phase.
During the restriction phase, high-FODMAP foods are eliminated. The following foods are considered high in FODMAPs and should be eliminated:
| Food Category | Food Examples |
| Fruits | Peaches, apples, cherries, pears, watermelon, mango, plums, dried fruit, apricots |
| Vegetables | Asparagus, Brussels sprouts, cabbage, cauliflower, leeks, fennel, mushrooms, onion, garlic |
| Dairy products | Cow, sheep, and goat milk; ice cream; yogurt; soft cheeses like ricotta |
| Legumes | Black beans, lentils, kidney beans |
| Meat and poultry products | Marinated meats, processed meats like sausage and salami, meats in gravies and sauces containing high-FODMAP ingredients |
| Nuts | Cashews and pistachios |
| Grains and grain products | Pasta, wheat bread, and wheat-based baked goods |
| Sweeteners | Honey, high-fructose corn syrup, sugar alcohols such as sorbitol, mannitol, and xylitol |
| Beverages | Beer, honey- and high-fructose corn syrup-sweetened beverages, apple juice, milk |
You don’t necessarily have to eliminate all of these from your diet forever. During the reintroduction phase, you might find that certain foods don’t cause or worsen digestive symptoms. That means you can go back to enjoying them, even if in lower amounts.
During the restriction phase of the low-FODMAP diet, high-FODMAP foods and drinks are restricted.
Here is what a day of eating during the restriction phase of the low-FODMAP diet may look like:
- Breakfast: Scrambled eggs sautéed with chopped zucchini, served with a slice of gluten-free toast and half a grapefruit
- Lunch: Chicken, carrot, and rice soup served with a side salad of mixed greens topped with olive oil, lemon juice, and pumpkin seeds
- Snack: A smoothie made with frozen blueberries, collagen peptides, natural peanut butter, and coconut milk
- Dinner: Grilled shrimp served with a quinoa and cucumber salad
Keep in mind your diet will change depending on the phase of the low-FODMAP diet you’re currently following. For instance, during the personalization phase, after you’ve figured out what foods irritate you most, you might be OK with regularly incorporating certain high-FODMAP foods into your meals.
The main benefit of the low-FODMAP diet is its ability to reduce digestive symptoms in people with IBS.
Following a low-FODMAP diet can significantly reduce symptoms in people with IBS. For example, a 2023 review concluded that low-FODMAP diets are effective for improving quality of life and reducing symptoms such as abdominal discomfort, pain, gas, and bloating in adults and children with IBS.
People with other conditions might benefit, too.
A small 2022 study showed that a low-FODMAP diet may help with celiac disease symptoms. It followed 70 people with celiac disease whose symptoms continued even after following a gluten-free diet. Following a short-term low-FODMAP diet for four weeks significantly reduced gastrointestinal symptoms.
A low-FODMAP diet may also help with symptoms of inflammatory bowel disease (IBD). A 2022 review found that low-FODMAP diets were effective for improving quality of life and symptoms like abdominal pain and bloating in people with IBD. However, the review found that low-FODMAP diets were ineffective for improving stool consistency and intestinal inflammation in IBD.
Some evidence also suggests that a low-FODMAP diet may be helpful for people with fibromyalgia (a chronic pain disorder) and diverticulitis (inflammation of small pouches inside your digestive tract).
The low-FODMAP diet is safe when used correctly. However, restriction of certain high-FODMAP foods can reduce fibers called prebiotics, which act as fuel for beneficial bacteria in the digestive tract.
For example, low-FODMAP diets can reduce the concentration of Bifidobacteria in the digestive tract. Bifidobacteria are considered beneficial and play important roles in health, such as supporting the immune system. Because limiting high-FODMAP foods reduces the amount of prebiotic fibers a person eats, doing so could have long-term negative effects.
Since the restriction phase eliminates many nutrient-rich foods, it could lead to nutrient deficiencies. This is why the goal of the low-FODMAP diet is to reintroduce as many FODMAP-containing foods as possible rather than unnecessarily restricting sources of important nutrients.
As long as the low-FODMAP diet is followed correctly and well-tolerated, higher-FODMAP foods are reintroduced into the diet, it should not have negative effects on your overall health.
Drawbacks
In addition to its potential impact on gut bacteria, the low-FODMAP diet may also be challenging to follow.
The diet involves multiple phases that require the avoidance and reintroduction of certain foods. It’s recommended to work with a gastroenterologist or a registered dietitian to help you implement the diet. They can give you food lists and reintroduction tips to make the diet easier and safer to follow.
