Low-FODMAP Diet

Low-FODMAP Diet

The Low-FODMAP Diet is a therapeutic eating plan designed to reduce consumption of specific types of carbohydrates that are poorly absorbed in the small intestine. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols—short-chain carbohydrates that can trigger digestive symptoms in sensitive individuals. These compounds draw excess water into the intestines and are rapidly fermented by gut bacteria, producing gas and causing bloating, abdominal pain, diarrhea, and constipation. The diet follows a three-phase approach: elimination (removing high-FODMAP foods for 2-6 weeks), reintroduction (systematically testing individual FODMAP groups), and personalization (creating a long-term sustainable diet based on individual tolerance). Foods excluded on the Low-FODMAP Diet include high-lactose dairy products (milk, soft cheeses, yogurt), wheat and rye products, certain fruits (apples, pears, watermelon, cherries, mangoes), certain vegetables (onions, garlic, cauliflower, mushrooms, asparagus), legumes (beans, lentils, chickpeas), high-fructose corn syrup, honey, and sugar alcohols (sorbitol, mannitol, xylitol). Permitted foods include lactose-free dairy or hard cheeses, gluten-free grains (rice, quinoa, oats), low-FODMAP fruits (bananas, blueberries, strawberries, oranges, grapes), low-FODMAP vegetables (carrots, zucchini, bell peppers, spinach, tomatoes, potatoes), proteins (meat, fish, eggs, tofu), and certain nuts and seeds (almonds in limited quantities, macadamias, peanuts, pumpkin seeds). The Low-FODMAP Diet is primarily used to manage Irritable Bowel Syndrome (IBS), which affects 10-15% of the global population. Extensive research, particularly from Monash University in Australia (the diet's developers), has demonstrated that approximately 75% of IBS patients experience significant symptom relief when following this protocol. The diet has also shown benefits for individuals with Small Intestinal Bacterial Overgrowth (SIBO), Inflammatory Bowel Disease (IBD) including Crohn's disease and ulcerative colitis during flare-ups, functional dyspepsia, and other functional gastrointestinal disorders. Multiple randomized controlled trials and systematic reviews published in gastroenterology journals have validated its efficacy, with studies showing measurable improvements in quality of life, symptom severity scores, and gut microbiome composition. This diet is most beneficial for individuals diagnosed with IBS or other functional gut disorders who experience chronic digestive symptoms that haven't responded to other interventions. It's particularly helpful for those with IBS-D (diarrhea-predominant), IBS-C (constipation-predominant), or IBS-M (mixed). The diet should ideally be undertaken with guidance from a registered dietitian specializing in digestive health, as it requires careful planning to ensure nutritional adequacy and proper reintroduction protocols. It is not intended as a permanent restrictive diet but rather as a diagnostic tool to identify personal trigger foods, allowing individuals to eventually liberalize their diet while avoiding only their specific problematic FODMAPs.

5 recipes available for this diet

Health Conditions Supported

Crohn's Disease/Ulcerative Colitis

The Low-FODMAP diet helps manage persistent digestive symptoms in Crohn's disease and ulcerative colitis patients who are in remission but continue to experience IBS-like symptoms. Studies show that 50-70% of IBD patients in remission have functional gut symptoms that respond well to FODMAP restriction. This approach improves quality of life without interfering with standard IBD medications or triggering disease flares.

Confidence: Moderate

Key foods: Lactose-free milk and hard cheeses, white rice and gluten-free bread, bananas and cantaloupe, cooked carrots and potatoes, well-cooked green beans, chicken and turkey, eggs, peanut butter in limited amounts

Mechanism: IBD patients often develop post-inflammatory visceral hypersensitivity, altered gut motility, and microbiome changes that persist after mucosal healing. FODMAPs exacerbate these functional disturbances through fermentation and osmotic effects, triggering symptoms despite inactive disease. The diet reduces these mechanical and chemical triggers, helping patients distinguish between functional symptoms and true disease activity while maintaining remission.

Food Allergies & Sensitivities

The Low-FODMAP diet helps identify and manage food intolerances and sensitivities, particularly to lactose, fructose, and fructans, which are common but often undiagnosed causes of digestive distress. The structured elimination and reintroduction phases allow individuals to pinpoint specific carbohydrate intolerances and determine personal tolerance thresholds. This personalized approach prevents unnecessary broad food restrictions while identifying true problematic foods.

Confidence: Moderate

Key foods: Lactose-free dairy alternatives, gluten-free grains like rice and quinoa, low-fructose fruits like strawberries and oranges, well-tolerated vegetables like carrots and bell peppers, eggs and unprocessed meats, firm tofu, garlic-infused oil instead of garlic cloves

Mechanism: Many food sensitivities involve malabsorption of specific carbohydrates due to enzyme deficiencies (like lactase) or transporter limitations (like fructose transporters). The systematic elimination phase removes all high-FODMAP foods, allowing symptoms to resolve, while the structured reintroduction phase tests individual FODMAP groups to identify specific intolerances. This reveals whether symptoms are due to lactose malabsorption, fructose malabsorption, or sensitivity to specific oligosaccharides or polyols.

Functional Dyspepsia

The Low-FODMAP diet can reduce symptoms in functional dyspepsia patients, particularly those with overlapping IBS symptoms or postprandial distress syndrome. By reducing fermentation and gas production in the upper GI tract, it decreases bloating, early satiety, and abdominal discomfort. Studies show 30-50% of functional dyspepsia patients experience symptom improvement with FODMAP restriction.

Confidence: Moderate

Key foods: Small portions of white rice and gluten-free oats, lactose-free yogurt, bananas and papaya, cooked carrots and zucchini, spinach, lean proteins like chicken and fish, eggs, ginger tea

Mechanism: Functional dyspepsia involves impaired gastric accommodation and hypersensitivity to gastric distension. High-FODMAP foods that undergo rapid fermentation can produce gas that distends the stomach and upper small intestine, triggering symptoms in sensitized individuals. By reducing fermentable substrates, the diet minimizes gas production and distension in the upper GI tract, reducing activation of mechanoreceptors and pain pathways that contribute to dyspeptic symptoms.

Inflammatory Bowel Disease

While not a primary treatment for IBD, the Low-FODMAP diet can help manage functional gut symptoms that persist even when IBD is in remission, affecting up to 40% of IBD patients. It reduces bloating, gas, and abdominal discomfort without compromising nutritional status or disease control. The diet is particularly useful for IBD patients who have overlapping IBS-like symptoms.

Confidence: Moderate

Key foods: Lactose-free dairy or aged cheddar cheese, gluten-free oats and quinoa, blueberries and oranges, cooked carrots and zucchini, well-cooked spinach, salmon and eggs, firm tofu, olive oil

Mechanism: Many IBD patients develop visceral hypersensitivity and altered gut microbiota even during remission, making them susceptible to FODMAP-related symptoms. The diet reduces fermentation-induced distension and gas production that can trigger discomfort in an already sensitized gut. By limiting osmotic and fermentative effects, it helps distinguish between active inflammation and functional symptoms, allowing for better disease management.

Small Intestinal Bacterial Overgrowth (SIBO)

The Low-FODMAP diet helps manage SIBO symptoms by reducing the substrate available for bacterial fermentation in the small intestine. While not a cure for SIBO, it provides significant symptomatic relief during and after antibiotic treatment by limiting the fermentable carbohydrates that feed the overgrown bacteria. Many patients use this diet as part of a comprehensive SIBO treatment protocol to control symptoms and prevent rapid recurrence.

Confidence: Moderate

Key foods: White rice and gluten-free grains, lactose-free dairy products, bananas and kiwi, carrots and green beans, spinach and bok choy, chicken and fish, eggs, garlic-infused oil

Mechanism: SIBO bacteria ferment carbohydrates in the small intestine (rather than the colon where fermentation normally occurs), producing hydrogen, methane, or hydrogen sulfide gas along with other byproducts. By restricting FODMAPs, the diet reduces the fermentable substrate available to these bacteria, thereby decreasing gas production, bloating, and the osmotic diarrhea caused by bacterial metabolites. This helps manage symptoms while other treatments address the bacterial overgrowth itself.

Depression & Anxiety

The Low-FODMAP diet may indirectly improve anxiety and depression symptoms in individuals whose mental health is negatively impacted by chronic digestive distress and IBS. Studies show that reducing IBS symptoms through FODMAP restriction can lead to improvements in quality of life, anxiety scores, and depression measures. The gut-brain axis connection means that improving gut symptoms can have positive effects on mental well-being.

Confidence: Low

Key foods: Gut-supporting lactose-free yogurt with live cultures, mood-supporting bananas rich in vitamin B6, omega-3 rich salmon and mackerel, magnesium-containing spinach, tryptophan-rich eggs and turkey, blueberries with antioxidants, dark chocolate in small amounts

Mechanism: Chronic IBS symptoms significantly impact quality of life and are strongly associated with anxiety and depression through the bidirectional gut-brain axis. By reducing digestive symptoms, the diet may decrease stress hormone activation, improve sleep quality, and reduce the psychological burden of unpredictable gut symptoms. Additionally, reducing gut inflammation and dysbiosis may positively influence neurotransmitter production and vagal nerve signaling that affect mood regulation.

Digestive Disorders

The Low-FODMAP diet effectively manages various functional digestive disorders beyond IBS, including functional dyspepsia, chronic bloating, and post-infectious gut dysfunction. By eliminating poorly absorbed, highly fermentable carbohydrates, it reduces common digestive symptoms like gas, distension, cramping, and irregular bowel movements. The diet provides symptomatic relief while allowing the gut to heal from inflammation and dysbiosis.

Confidence: High

Key foods: White rice and quinoa, lactose-free yogurt, strawberries and oranges, potatoes and eggplant, tomatoes and leafy greens, eggs and lean proteins, macadamia nuts and peanuts in limited portions, ginger and peppermint tea

Mechanism: High-FODMAP foods create excessive fermentation in the colon, producing short-chain fatty acids and gases that cause distension and activate mechanoreceptors in sensitive individuals. The osmotic load from unabsorbed carbohydrates also draws water into the intestinal lumen, affecting stool consistency. Eliminating these triggers reduces fermentation byproducts, normalizes gut transit time, and decreases activation of pain pathways in the enteric nervous system.

Irritable Bowel Syndrome (IBS)

The Low-FODMAP diet is the gold-standard dietary intervention for IBS, with clinical studies showing 70-75% of IBS patients experience significant symptom reduction. By eliminating fermentable carbohydrates that trigger osmotic effects and rapid bacterial fermentation, the diet reduces bloating, abdominal pain, gas, and normalizes bowel movements. This is the most evidence-based dietary approach for IBS management, recommended by gastroenterology associations worldwide.

Confidence: High

Key foods: Lactose-free dairy or aged hard cheeses, gluten-free oats and rice, bananas and blueberries, carrots and zucchini, bell peppers and spinach, eggs and firm tofu, garlic-infused oil (without garlic pieces), salmon and chicken

Mechanism: FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are poorly absorbed in the small intestine and rapidly fermented by gut bacteria, producing gas and drawing water into the intestinal lumen through osmotic effects. In IBS patients with visceral hypersensitivity, this fermentation and distension triggers pain signals and altered motility. By removing these triggers, the diet reduces luminal distension, gas production, and symptom generation.

Chronic Fatigue Syndrome/ME

The Low-FODMAP diet may help manage the significant gastrointestinal symptoms experienced by 70-90% of chronic fatigue syndrome patients, potentially improving overall energy and reducing systemic symptoms. By addressing gut dysfunction and reducing inflammatory triggers from fermentation, some patients report improvements in fatigue, brain fog, and overall functioning. The diet may help break the cycle of gut symptoms contributing to systemic malaise.

Confidence: Emerging Evidence

Key foods: Easily digestible white rice and gluten-free oats, lactose-free kefir for probiotics, energy-supporting bananas and oranges, nutrient-dense spinach and carrots, protein-rich eggs and fish, quinoa, small portions of walnuts and peanuts

Mechanism: CFS/ME patients often have altered gut microbiota, increased intestinal permeability, and immune activation that may be exacerbated by FODMAP fermentation. The excessive gas production and osmotic effects from high-FODMAP foods can trigger inflammatory cytokine release and worsen systemic symptoms through the gut-brain axis. Reducing fermentation may decrease gut-derived inflammatory signals, potentially reducing the neuroinflammation and autonomic dysfunction that contribute to fatigue and cognitive symptoms.

Endometriosis

Emerging research suggests the Low-FODMAP diet may help manage digestive symptoms in endometriosis patients, with studies showing up to 72% experience reduced bloating and abdominal pain. Many endometriosis patients have concurrent IBS or endometriosis lesions affecting the bowel, making FODMAP restriction particularly beneficial. The diet addresses the significant overlap between endometriosis and functional gut disorders.

Confidence: Emerging Evidence

Key foods: Lactose-free dairy products, gluten-free grains like quinoa and rice, anti-inflammatory berries like blueberries and strawberries, leafy greens and carrots, omega-3 rich salmon, eggs, walnuts in limited portions, turmeric and ginger

Mechanism: Endometriosis frequently involves the bowel or causes adhesions affecting gut function, leading to IBS-like symptoms in 50-90% of patients. The inflammatory environment of endometriosis may also increase gut permeability and sensitivity to fermentation. By reducing FODMAP-induced fermentation, gas, and distension, the diet decreases mechanical irritation of endometrial lesions and reduces symptom overlap, helping distinguish between gynecological and gastrointestinal pain sources.

Recipes for Low-FODMAP Diet

Discover delicious recipes specifically tailored for the Low-FODMAP Diet diet.

Lemon Herb Grilled Salmon
20 min

Lemon Herb Grilled Salmon

Quick 20-minute grilled salmon with lemon and herbs. Gluten-free, healthy, and bursting with fresh flavors. Perfect weeknight dinner!...

By Julia
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Grilled Shrimp Skewers with Tzatziki
28 min

Grilled Shrimp Skewers with Tzatziki

Succulent grilled shrimp skewers with homemade tzatziki sauce. A healthy Mediterranean diet dinner that's light, fresh, and ready in 30 minutes....

By Mia
Mediterranean Diet Ketogenic Diet Paleo Diet Intermittent Fasting DASH Diet Low-Carb Diet Atkins Diet Weight Watchers South Beach Diet Zone Diet Gluten-Free Diet Low-FODMAP Diet MIND Diet Mayo Clinic Diet Clean Eating IIFYM (If It Fits Your Macros) Macro Diet Flexible Dieting Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Protein Diet Low-Sodium Diet Diabetic Diet Heart-Healthy Diet Anti-Inflammatory Diet
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Grilled Swordfish with Avocado-Tahini Drizzle
25 min

Grilled Swordfish with Avocado-Tahini Drizzle

Grilled swordfish steaks on arugula with creamy avocado-tahini drizzle. A healthy Mediterranean Diet dinner ready in 30 minutes....

By Mia
Mediterranean Diet Ketogenic Diet Paleo Diet Intermittent Fasting DASH Diet Low-Carb Diet Atkins Diet Weight Watchers South Beach Diet Whole30 Anti-Inflammatory Diet Gluten-Free Diet Low-FODMAP Diet MIND Diet Mayo Clinic Diet Clean Eating IIFYM (If It Fits Your Macros) Macro Diet Flexible Dieting Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet Pegan Diet High-Protein Diet Low-Sodium Diet Diabetic Diet Heart-Healthy Diet Primal Diet Ancestral Diet Evolutionary Diet Paleolithic Diet
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Grilled Shrimp Skewers with Herbs
26 min

Grilled Shrimp Skewers with Herbs

Healthy grilled shrimp skewers marinated in herbs, garlic, and lemon. A quick Mediterranean Diet dinner ready in 30 minutes....

By Mia
Mediterranean Diet Ketogenic Diet Paleo Diet Intermittent Fasting DASH Diet Low-Carb Diet Atkins Diet Weight Watchers South Beach Diet Whole30 Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet Low-FODMAP Diet MIND Diet Clean Eating IIFYM (If It Fits Your Macros) Macro Diet Flexible Dieting Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet Pegan Diet Bulletproof Diet Wild Diet High-Protein Diet Low-Sodium Diet Diabetic Diet Heart-Healthy Diet Primal Diet Ancestral Diet Evolutionary Diet Hunter-Gatherer Diet Paleolithic Diet Primal Blueprint
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Grilled Lemon Herb Chicken
30 min

Grilled Lemon Herb Chicken

Juicy grilled chicken marinated in lemon, herbs, and olive oil. A healthy Mediterranean Diet dinner that's ready in 30 minutes....

By Mia
Mediterranean Diet Ketogenic Diet Paleo Diet Intermittent Fasting DASH Diet Low-Carb Diet Atkins Diet Weight Watchers South Beach Diet Whole30 Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet Low-FODMAP Diet Elimination Diet Autoimmune Protocol (AIP) MIND Diet Mayo Clinic Diet Clean Eating IIFYM (If It Fits Your Macros) Macro Diet Flexible Dieting Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet Warrior Diet Lectin-Free Diet Pegan Diet Bulletproof Diet Wild Diet High-Protein Diet Low-Sodium Diet Diabetic Diet Heart-Healthy Diet Anti-Candida Diet Autoimmune Paleo Primal Diet Ancestral Diet Evolutionary Diet Hunter-Gatherer Diet Stone Age Diet Cave Man Diet Paleolithic Diet Neanderthal Diet Primal Blueprint
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