Foods from the Low FODMAP diet

If you have ever experienced digestive issues such as bloating, gas, abdominal pain, and/or change in bowel habits, a quick internet search might leave you wondering if you should follow a low FODMAP diet. But what is a FODMAP, and is this elimination type of diet right for you? Before starting an elimination diet, it is always advised to see your gastrointestinal physician for a medical diagnosis and a registered dietitian to ensure you are following a balanced diet and meeting your nutritional needs.


The FODMAP diet was developed by Monash University researchers in Australia. It is used as a tool to ease symptoms of Irritable Bowel Syndrome (IBS). The FODMAP diet reduces intake of foods that have been shown to irritate the gut and trigger IBS symptoms such as bloating, gas, abdominal pain, and change in bowel habits (constipation and/or diarrhea). The low FODMAP diet reduces stimulation of the gut by minimizing the amount of gas produced by fermentable carbohydrates. It is important to note that FODMAP’s are NOT “bad” or “unhealthy”. However, depending on the type, quantity consumed, and an individual’s tolerance, FODMAP’s can trigger gastrointestinal symptoms and decrease quality of life from these symptoms for people diagnosed with IBS.

What are FODMAP’s? FODMAP stands for:

Fermentable– the process through which gut bacteria ferment undigested carbohydrates to produce gas

Oligosaccharides– Chains of fermentable sugars of two main groups: Fructans (found in foods such as wheat, rye, onion, garlic) and galacto oiligosaccharies (GOS) (found in foods such as beans, pulses, legumes, cashews and pistachios)

Disaccharides– Lactose found in dairy products such as milk, soft cheeses, and yogurt

Monosaccharides– Fructose, when present in excess of glucose, in foods such as honey, apples, high fructose corn syrup, agave

Polyols– Sorbitol and Mannitol found in some fruits/vegetables such as blackberries, avocados, apples, cauliflower, and mushrooms, as well as added to foods as artificial sweeteners/sugar alcohols

How Does the Diet Work?

The Low FODMAP Diet is broken down into a 3 phase approach and should be guided by a trained registered dietitian. The purpose of the diet is to identify foods that trigger symptoms and assess for sensitivity to FODMAP’s in an effort to reduce symptoms.

  1.  Low FODMAP or Elimination Phase: High FODMAP foods are reduced with goal of relieving symptoms. This phase is to be followed for 2-6 weeks. It is NOT recommended to follow the elimination phase of the diet long term, as many high FODMAP foods are healthy for our body.
  2. Reintroduction or Challenge Phase: Systematically, high FODMAP foods are brought back into the diet over 6-8 week period and detailed symptoms are recorded.
  3. Individualization or Personalization Phase: Once portion sizes of food triggers are identified, well tolerated FODMAP’s are included in the diet and poorly tolerated FODMAP’s are restricted. Serving size of tolerated foods is stressed during the personalization phase. The goal is to establish the least restrictive diet that provides the greatest symptom relief.

Food Swaps from High FODMAP to Low FODMAP

High FODMAP Foods

  • Apple or Pear
  • Watermelon
  • Cauliflower
  • Asparagus
  • Milk
  • Cottage cheese
  • Wheat/rye bread
  • Wheat/bean pasta
  • Cashews or pistachios
  • Black beans
  • Garlic
  • Red onion
Swap High FODMAP Foods with these Low FODMAP Foods

Low FODMAP Foods

  • Banana
  • Cantaloupe
  • 3/4 cup broccoli florets
  • Green beans
  • Lactose free milk
  • Lactose free cottage cheese
  • Gluten free bread
  • Quinoa or rice pasta
  • Walnuts or pecans
  • 1/4 cup canned chickpeas
  • Garlic-infused olive oil
  • Green part of green onion

What Resources are Available for Meal Planning/Appropriate Meal Products?

Registered Dietitian picks for go-to resources include:

– Melissa Kirchner, MS, RDN

The Registered Dietitian-Nutritionists at Allied Digestive Health are trained and qualified to provide guidance and instruction on implementing the FODMAP Diet for the treatment of IBS symptoms. You can contact our team at to schedule an appointment.

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