The Low FODMAP Diet is a specialized eating plan designed to help manage symptoms of Irritable Bowel Syndrome (IBS), functional gastrointestinal disorders and other gastrointestinal disorders. FODMAPs are a group of short-chain carbohydrates and sugar alcohols that are poorly absorbed in the small intestine and can cause gas, bloating, cramping, and diarrhea in sensitive individuals.
FODMAP stands for:
A Low FODMAP Diet helps reduce symptoms like bloating, gas, abdominal pain, and altered bowel habits (diarrhea or constipation) by limiting fermentable foods. Studies suggest that up to 70% of patients experience significant symptom relief compared to those following standard dietary advice.
Fruits
Vegetables
Dairy
Sweeteners
Legumes
Other
Apples, pears, watermelon, mangoes, cherries, peaches, plums, apricots, grapes (in large amounts), raisins, and dates
Onions, garlic, cauliflower, mushrooms, asparagus, artichokes, brussels sprouts, beetroot, cabbage, and celery
Milk from cows, goats, or sheep, including whole, low-fat, and skim milk. Also, avoid cream, ice cream, custard, soft cheeses (like ricotta, cream cheese, cottage cheese, mascarpone, and mozzarella), yogurt (unless lactose-free), and sour cream.
Sugar-free gum, candies, mints, protein bars, and diet products. Avoid high-fructose corn syrup and honey
Lentils, chickpeas, kidney beans, black beans, navy beans, and peas
Baked goods made with wheat, rye, and barley—such as regular bread, pasta, and crackers, soybeans, and baked beans
Proteins: Eggs, meat, poultry, tofu
Grains: Rice, oats, quinoa, sourdough bread
Fruits: Bananas, blueberries, kiwi, strawberries
Vegetables: Carrots, spinach, zucchini, eggplant
Dairy alternatives: Lactose-free milk, almond milk, hard cheeses like cheddar, Parmesan, and Swiss are lower in lactose and often tolerated in small amounts
