The Low FODMAP Diet

The low FODMAP diet is an IBS-specific elimination diet centered around determining which common trigger foods are problematic for an individual and which are not.

It's important to note that not every high-FODMAP food is problematic for an individual, and not every trigger food needs to be avoided entirely. IBS triggers vary from person to person, and many can even tolerate smaller portion sizes of problematic foods. Volume matters, meaning some foods may technically be considered "Low-FODMAP," but only at a specific serving size.

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. What this refers to are certain types of carbohydrates that can be difficult to digest, leading to their fermentation by gut bacteria. This can lead to symptoms such as bloating, nausea, indigestion, diarrhea, and constipation.

Oligosaccharides are longer carbohydrates commonly found in vegetables and starchy foods. Polyols are sugar alcohols which are found in small amounts naturally in fruits, and are used as common low-calorie sweeteners for foods such as gum and candy. The most pertinent monosaccharide and disaccharide considered FODMAPs are fructose and lactose, respectively. Fructose is found naturally in many fruits and is also used as a caloric sweetener. Lactose is the primary sugar found in dairy products.

The diagram below serves as a guide for common trigger foods and their FODMAP components, as well as foods that are generally considered unproblematic for those with IBS. For best results, consult a dietitian or other healthcare provider who specializes in managing IBS, in order to most effectively determine which dietary restrictions may need to be implemented long-term