The Low FODMAP Diet
A Simple Guide for Digestive Relief
The Low FODMAP diet is a short-term, evidence-based eating approach designed to reduce digestive symptoms such as bloating, gas, abdominal pain, and diarrhea. It is most commonly used for people with IBS (Irritable Bowel Syndrome)and can also be helpful for some individuals with IBD when symptoms are active.
Research shows strong results. Studies have found that up to 75% of people with IBS experience symptom relief on a Low FODMAP diet, and some individuals with IBD report reduced gut irritation and discomfort.
What Is the Goal of the Low FODMAP Diet?
The goal is not to avoid foods forever.
The goal is to:
Calm digestive symptoms
Identify which foods trigger your symptoms
Learn which foods your body tolerates well
Create a personalized diet that supports long-term gut health
This diet helps you move from confusion to clarity.
What Are FODMAPs?
FODMAPs are certain types of carbohydrates that can be hard to digest for sensitive guts.
FODMAP stands for:
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
Polyols
These carbohydrates are poorly absorbed in the small intestine and tend to ferment in the gut, producing gas and pulling water into the bowel. This process can lead to bloating, pain, cramping, gas, and diarrhea.
The FODMAP Categories
1. Oligosaccharides
Found in:
Wheat
Onions
Garlic
Legumes and pulses
2. Disaccharides (Lactose)
Found in:
Milk
Yogurt
Soft cheeses
3. Monosaccharides (Excess Fructose)
Found in:
Certain fruits
Honey
High fructose corn syrup
4. Polyols (Sugar Alcohols)
Found in:
Avocado
Broccoli
Blackberries
Cauliflower
Celery
Sweet potato
Artificial sweeteners like sorbitol and mannitol
The 3 Phases of the Low FODMAP Diet
Phase 1: Elimination (2–6 Weeks)
High FODMAP foods are removed and replaced with low FODMAP alternatives.
Goal: Reduce symptoms and calm the gut.
If symptoms improve, you move forward.
Phase 2: Reintroduction
Each FODMAP group is tested one at a time.
You eat a small amount of a test food and increase it over three days while tracking symptoms.
Goal: Identify which groups trigger symptoms—and which don’t.
Phase 3: Personalization
You reintroduce the foods you tolerate well and avoid only the foods that cause symptoms.
This creates a personalized, flexible diet, not a restrictive one.
Tolerance can change over time, so foods that didn’t work initially may be tested again later.
How Long Does the Low FODMAP Diet Take?
Most people complete the elimination and reintroduction phases in 3–4 months. The sooner you can reintroduce foods, the better for gut diversity and long-term health.
Helpful Tools
Many people find it helpful to use Low FODMAP charts or food lists when grocery shopping. These are widely available online and can be a great visual guide while you’re learning.
The Bottom Line
The Low FODMAP diet is a temporary, structured tool—not a forever diet. When used correctly, it can dramatically reduce symptoms and give you clear insight into how your gut responds to different foods.
With the right guidance, it becomes a pathway toward confidence, comfort, and better digestive health—not restriction.
