Low FODMAP Diet Guide

A structured approach to managing digestive symptoms, especially in irritable bowel syndrome (IBS).

What is the Low FODMAP Diet?

The Low FODMAP Diet is a clinically validated dietary approach developed by Monash University to reduce symptoms of bloating, gas, abdominal pain, and altered bowel habits in patients with IBS or functional GI disorders.

FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine. The term stands for:

Fermentable
Oligosaccharides (fructans and galacto-oligosaccharides)
Disaccharides (lactose)
Monosaccharides (excess fructose)
And
Polyols (sorbitol, mannitol)

These compounds ferment in the gut and can trigger symptoms in sensitive individuals.

Diet Phases

Elimination (2–6 weeks): Avoid all high FODMAP foods. Monitor symptom improvement.
Reintroduction (6–10 weeks): Gradually reintroduce one FODMAP group at a time to identify triggers.
Maintenance: Personalize the diet based on tolerances to maximize variety while minimizing symptoms.

Goals of the Diet

Identify specific FODMAP triggers
Reduce GI symptoms
Maintain nutritional balance
Promote long-term dietary diversity

Common High FODMAP Foods to Avoid

Oligosaccharides: Wheat, rye (in large amounts), onion, garlic, leeks, asparagus
Disaccharides: Milk, yogurt, soft cheese (due to lactose)
Monosaccharides: Apples, honey, watermelon, high-fructose corn syrup
Polyols: Sugar-free gum/candies, pears, stone fruits, mushrooms

Sample Meal Plan with Recipes

Meal	Example	Recipe
Breakfast	Oats with banana and chia seeds	- ½ cup rolled oats with water or lactose-free milk - ½ sliced firm banana - 1 tsp chia seeds - Top with cinnamon (optional)
Snack	Carrot sticks with lactose-free cream cheese	- 1 small carrot, sliced - 2 tbsp lactose-free or vegan cream cheese Crunchy and gut-friendly
Lunch	Grilled chicken with quinoa and spinach	- 3 oz grilled chicken breast (seasoned with herbs only) - ½ cup cooked quinoa - 1 cup sautéed spinach in olive oil - Lemon juice for flavor
Snack	Low FODMAP smoothie	- ½ kiwi - ½ firm banana - ½ cup lactose-free milk or almond milk - Blend and serve chilled
Dinner	Baked salmon with mashed potatoes and green beans	- 4 oz salmon fillet baked with lemon zest - ½ cup mashed potatoes (no garlic or onion) - ½ cup steamed green beans Balanced and satisfying

Label Reading Tip:

Check for hidden high FODMAP ingredients like “inulin,” “honey,” or “high-fructose corn syrup.” Choose certified low FODMAP products where possible.

When to See a Specialist

No symptom improvement after 4–6 weeks on elimination
Concern for nutritional deficiencies or weight loss
Complex dietary needs or other GI diagnoses

Final Thoughts

The Low FODMAP Diet is not intended to be permanent. It is a diagnostic tool to discover personal food triggers. Working with a GI dietitian ensures success and long-term balance.

This guide is for educational purposes only and does not replace medical advice. Please consult your provider or dietitian before starting a Low FODMAP diet.