Low-FODMAP (Fermentable, Oligo-, Di-, Mono-saccharides and Polyols) Diet

Overview

• What is the Low-FODMAP diet?

  Many people with irritable bowel syndrome (IBS) notice that their symptoms get worse after eating certain foods. An elimination diet can help to see which foods are causing problems. Foods are taken out of the diet for a short time, then slowly added back. FODMAPs are a group of carbohydrates that some people have trouble digesting. The Low FODMAP diet was made by researchers in Australia and is often helpful for people with IBS.

• What effects do FODMAPS have on the digestive system?

  FODMAPs are carbohydrates (sugars) that are hard for the body to absorb. When FODMAPs reach the large intestine (colon), gut bacteria break down the sugars and produce gas. This gas stretches the walls of the colon, causing abdominal bloating, distension, cramping, pain, diarrhea, or constipation. FODMAPs are not unhealthy or harmful but may worsen GI symptoms in people with sensitive GI systems.

• When is a Low-FODMAP diet recommended?

  A Low FODMAP diet can improve symptoms in people with IBS and other GI diseases, especially when people see a link between food, eating, and their GI symptoms. The low FODMAP diet can be used alone, or side-by-side with medication treatments. Bloating and abdominal pain are the most likely symptoms to improve, but you could see improvements in fatigue, bowel movements, and general quality of life.

  The low FODMAP diet has been studied most for IBS. However, it can be helpful in people with other GI conditions including inflammatory bowel disease, celiac disease, and small intestinal bacterial overgrowth who still have symptoms.

  Working with your gastroenterology provider and a dietitian familiar with GI conditions can improve the chances of getting better with an elimination diet. The low FODMAP diet does not work for everyone. It may not be a good plan for patients with a history of eating disorders, at risk for malnutrition, or who have complex medical histories.

• How does the low FODMAP diet work?

  There are three phases of the low FODMAP diet:

  1. Elimination (2 to 4 weeks only): All high FODMAP foods are removed.
  2. Reintroduction: Foods added back one group at a time, to see which one causes symptoms.
  3. Personalization: Only avoid the foods that bother you. This keeps your diet balanced.

  The low-FODMAP diet does not cure IBS, but it may help to improve symptoms and quality of life. Many people find the list of “Do’s and Don’ts” on the low FODMAP diet overwhelming. A trained dietitian can help guide you through the process.

Examples of Low and High FODMAP foods

• What foods are suitable, and what should be avoided while on a Low-FODMAP diet?

  *FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.

  FODMAP Diet Groups:

  • Lactose: It is found in cow, sheep and goat's milk. Limit foods high in lactose, such as yogurt, ice cream, milk and ricotta cheese.
  • Fructose: It is found in fruit, fruit juice, honey, high-fructose corn syrup (HFCS) and agave syrup.
  • Polyols: It is found naturally in some fruits and vegetables, and may be added to sugar-free gums, mints and some medicines. Also called sugar alcohols, look for these names on products: sorbitol, xylitol, maltitol, mannitol, isomalt, erythritol, lactitol and hydrogenated starch hydrolysates.
  • Fructans: Wheat, rye and barley are common foods with fructans.
  • Galactans: Beans and lentils are common foods with galactans.

  Examples of Low and High FODMAP foods:

  This is not a complete list. Portion size matters. Some foods can be low or high FODMAP depending on how much you eat. Always check food labels to see if they have onion, garlic, wheat, or high-fructose corn syrup.

  	Grains	Fruits	Vegetables	Dairy/Plant-Based Alternatives	Proteins	Beverages
  High FODMAP	Wheat Rye Barley	Apples/Apple juice, Apricot Blackberries Cherries Dates Grapefruit Mango Pear Watermelon	Artichoke Asparagus Cauliflower Garlic Leeks Mushrooms (button, portabella) Onion/Shallots Sugar snap peas	Coconut milk (in the carton) Frozen yogurt Ice cream Milk Soft cheese Sweet condensed milk Soy milk Yogurt	Most Beans/Legumes Baked beans Falafel Red kidney beans Processed meats*(Salami, sausage)	High fructose containing sodas and juices Rum Tea: Chamomile, oolong, fennel, & chai
  Low FODMAP	Corn tortillas/chips Grits Gluten free pastas Crackers and breads* Oatmeal Potato Popcorn Rice Sourdough bread Quinoa	Banana (unripe) Blueberries Grapes Kiwifruit Lemon Lime Mandarin orange Orange Papaya Pineapple	Bok choy Broccoli Carrots Chives Cucumber Eggplant Kale Lettuce Mushroom (oyster) Olives Radish Spinach Tomato	Almond milk* Cheese (most, hard cheeses) Coconut yogurt Hemp milk* Lactose free ice cream Milk yogurt* cottage cheese	Beans: Edamame, lentils, canned and rinsed chickpeas Beef Chicken Egg Fish/Seafood Pork Turkey Tempeh* Tofu-firm	Wine (most) Beer Spirits Coffee Sucrose-sweetened or diet soft drinks Tea (except those listed above) Water

  *Check label for ingredients with FODMAPs.*

Author(s) and Publication Date(s)

Shanti Eswaran, MD, FACG, University of Michigan, Ann Arbor, MI – Published March 2021

Ann Flynn, MD, FACG, University of Utah Health and Claire Jansson-Knodell, MD, Cleveland Clinic - Updated April 2026