FODMAPS are carbohydrates found in foods. The letters stand for:
These are the foods that are not eaten.
Some FODMAPs pull water into the intestine. The food may be slowly or not fully broken down. It may also be fermented by bacteria. This can cause swelling, constipation, gas, loose stools, or belly pain. These problems could get in the way of normal tasks or work.
Your problems may be eased by changing how you eat.
There are three phases: restriction, test, and personalization. In the first two to eight weeks, you will not eat high FODMAP foods. If this does not help, then these foods may not be causing your problems. If it does help, then some FODMAPs will be slowly added back in during phase two. This will help you find out which ones may be causing problems and which are safe to keep eating. In phase three, you may need to make many changes to what you eat as part of your long-term plan.
This table is based on foods you can eat instead of the ones that cause you problems. It is not a full list.
|Food||Eat these low FODMAP foods||Do not eat these high FODMAP foods|
|Protein from egg, meat, poultry, or fish|
|Nuts, legumes, and non-dairy items|
|Jams, relishes, herbs, and spices|
This diet should not be followed longer than four to six weeks. Not getting enough vitamins, minerals, and fiber could be harmful.
It can be hard to make these changes. Here are some tips:
American Gastroenterological Association
National Institute of Diabetes and Digestive and Kidney Diseases
Canadian Association of Gastroenterology
Canadian Digestive Health Foundation
Halmos EP, Gibson PR. Controversies and reality of the FODMAP diet for patients with irritable bowel syndrome. J Gastroenterol Hepatol. 2019 Jul;34(7):1134-1142.
The low FODMAP diet approach: dietary triggers for IBS symptoms. Available at: https://www.aboutibs.org/low-fodmap-diet.html. Accessed February 3, 2021.
Syed K, Iswara K. (2020). Low-FODMAP Diet. In StatPearls. StatPearls Publishing.
Last reviewed December 2020 by EBSCO Medical Review Board
Dianne Scheinberg Rishikof MS, RD, LDN
Last Updated: 2/3/2021