Certain foods can trigger digestive problems. Finding these trigger foods often takes time and careful tracking.
For many people, following a FODMAP diet can be a shortcut to feeling better.
Research shows our bodies can’t break down carbohydrates called FODMAPs – specific starches, sugars, and fibers in food. Gut bacteria ferment these carbohydrates.
Eating low-FODMAP foods and avoiding high-FODMAP ones can help relieve digestive problems.
A low FODMAP diet helps many people with bloating, gas, and IBS. Studies show 75% of IBS patients felt better quickly, with peak relief after one week. This diet also helps people with food intolerance – another common cause of bloating, gas, and stomach pain.
A low FODMAP diet restricts certain carbohydrates, but this isn’t the typical low-carb diet. It only eliminates high FODMAP foods and can be individualized, so you only restrict those that trigger your symptoms.
FODMAP stands for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.”
Most people don’t have problems when eating FODMAPs, but for some people they can cause cramping, bloating, gas, or diarrhea.
FODMAPs are a problem for some people because they draw more fluid into the intestine and create more gas. They create more gas because they are more easily fermented in the gut. The combination of additional fluid and increased gas can slow digestion, resulting in gas, bloating, pain, or diarrhea.
A low FODMAP diet is not intended to be a long-term diet, but rather a temporary approach to help manage symptoms while identifying specific FODMAP triggers. By following a low FODMAP diet, individuals can determine which FODMAPs they are intolerant to, and then tailor their diet to avoid or limit these types of carbohydrates while still maintaining a nutritionally balanced diet.
Sometimes, diets that restrict the foods you eat can seem rigid or controlling. A low FODMAP diet is more about finding your food triggers than limiting you. You may only be sensitive to a few FODMAP carbs and, once you identify them, may continue to enjoy others without symptoms. Even after identifying your trigger foods, there are still many delicious and nutritious low FODMAP vegetables, fruits, proteins, nuts, grains, and even dairy foods.
Finding the foods that trigger your symptoms typically follows a three-step process. The first step involves eliminating all high FODMAP foods for several weeks. It’s essential to work with a nutritionist, as it can be challenging to eliminate all high FODMAP carbs and identify triggers while still meeting your nutritional needs.
The three steps are:
Your nutritionist can help you move forward with your gut-friendly diet, answering questions, sharing low FODMAP recipes, and helping you plan healthy low FODMAP snacks.
If you are following a low FODMAP diet, it’s important to know which foods are safe to eat and which ones to avoid. Low FODMAP foods are those that contain minimal amounts of fermentable carbohydrates that can trigger digestive symptoms in people with irritable bowel syndrome (IBS) and other digestive disorders. By including a variety of low FODMAP foods in your diet, you can ensure that you are getting the nutrients you need while also managing your symptoms. In this section, we will explore some of the best low FODMAP foods to include in your diet and the high FODMAP foods you should avoid.
If you’d like professional advice on how to best adopt a low FODMAP diet that still meets your nutrition needs, schedule an appointment with our nutritionist.
A low FODMAP diet can work with other eating plans.
Many gluten-free foods are naturally low FODMAP, though not all.
Vegans can follow a low FODMAP diet by choosing approved plant proteins like tempeh and firm tofu.
The Mediterranean diet’s focus on fish, olive oil, and many vegetables fits well with low FODMAP eating, though some Mediterranean staples like garlic, onions, and lentils are high in FODMAPs.
While gluten-free, vegan, and Mediterranean diets focus on food groups to avoid or include, a low FODMAP diet specifically targets carbohydrates that can trigger gut problems. In each case, you’ll need to check food lists carefully and may need to adapt some typical recipes.
Check out this Fodmap foods list in PDF format.
FODMAP is short for Fermentable Oligo-, Di-, Mono-Saccharides And Polyols, the scientific names for certain groups of carbs known to trigger gastrointestinal symptoms.
Corn is a low FODMAP vegetable. High-fructose corn syrup is not FODMAP because of the large amount of fructose it contains.
Peanuts are low in FODMAPs, and natural peanut butter is also. Some peanut butter brands add sweeteners with FODMAPs, but typically add small amounts that most people tolerate.
You can eat avocado on a low FODMAP diet, but size matters. A serving of 1/8 of a whole avocado (about 30 grams) is low FODMAP. Larger portions – like 1/4 or 1/2 an avocado – are high in sorbitol and should be avoided during the elimination phase.
Tips for avocado on low FODMAP:
The low FODMAP diet restricts certain types of carbohydrates to manage digestive symptoms, while a gluten-free diet eliminates gluten for those with celiac disease. While some dairy products like Dairy (milk from cows, goats, or sheep) are high in FODMAPS and should be avoided with a low FODMAP diet, a dairy-free diet eliminates all dairy products and is used to manage lactose intolerance or dairy allergies. These diets have different goals and are used for different digestive issues.
Examples of low FODMAP vegetables include carrots, bell peppers, cucumbers, eggplant, green beans, lettuce, tomatoes, zucchini, broccoli, and more. To see a larger list of low FODMAP vegetables, download the Low FODMAP Diet and Food List PDF.
Finding low FODMAP snacks can be challenging, especially if you’re looking for something that is both healthy and satisfying. Here are some of the best low FODMAP snacks that you can enjoy on a low FODMAP diet:
Yes, eggs are considered a low FODMAP food and are generally well-tolerated by individuals on a low FODMAP diet. Eggs are a good source of protein and can be prepared in many ways, such as boiled, poached, fried, or baked. However, it’s important to note that certain ingredients that are often paired with eggs, such as onion or garlic, can be high in FODMAPs and should be avoided.
FODMAP stacking happens when you eat several low-FODMAP foods in the same meal that contain similar carbohydrates. While each food alone might be safe, together they can add up to trigger symptoms. For example, having a small portion of broccoli might be fine, but eating it with cauliflower and mushrooms could stack similar FODMAPs to problem levels. You don’t need to obsess over stacking, but it’s worth considering if you still have symptoms while following a low-FODMAP diet carefully.
Yes, several organizations can help locate an IBS Support Group near you.
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