December 7


All You Should Know About Fodmap Diets

Your diet is a vital aspect of your life. It helps you remain healthy, active, energetic, and comfortable while performing your day-to-day activities. However, food can trigger digestive issues and cause gas, stomach pain, and bloating. Such foods are known as Fodmaps and are classified as high or low. But what does fodmap stand for?

Fodmap stands for:

F- Fermentable,

O- Oligosaccharides


M- Monosaccharides

P- Polyols

They are scientific terms for carbohydrates that tend to cause digestive discomfort. They are short-chain carbohydrates that the small intestine absorbs poorly.

What foods to eat when on a low Fodmap diet

A low Fodmap diet aim at limiting the daily intake of carbohydrates. You’ll achieve that by taking various foods that are naturally low in Fodmap, such as:

  • Vegetables: bean sprouts, bell peppers, radishes, carrots, celery, spinach, cucumber, pumpkin, kale, and tomatoes.
  • Fruits: blueberries, limes, guava, grapes, starfruit, and pineapple
  • Whole grains and starch: white and brown rice, corn, oats, cassava, and potatoes.
  • Proteins: beef, chicken, eggs, fish, lamb, prawns, and pork.
  • Seeds and nuts: macadamia nuts, peanuts, walnuts, and pecans.
  • Oils: coconut and olive oils
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Foods to avoid


  • Fruits: apples, pears, sugar snap peas, and clingstone peaches.


  • Cheese: soft and fresh cheese, including ricotta and cottage cheese.
  • Drinks: alcohol, coconut water, and sports drink
  • Yogurt: regular and low fat
  • Milk: ice cream, regular and low-fat cow, goat, and sheep

How to use the Fodmap diet

You’ll need to follow three steps to reduce Fodmap foods in your diet to relieve IBS symptoms. The steps are as follows;

  1. Fodmap elimination

The purpose is to identify foods high in Fodmaps in your diet. You’ll need to switch to low-Fodmap foods and begin to feel better after days or a week.

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In this phase, you should observe the diet restrictions for better and faster results. Depending on your symptoms, you’ll spend 2-6 weeks in these faces.

  1. Fodmap reintroduction

The objective of the step is to know which Fodmap foods affect you most. It requires great attention to how each food affects the symptoms. You’ll need to give ample time between each reintroduction to ensure you get the specific impact of each meal.

You should reintroduce high-Fodmap foods into your diet and observe how they impact your digestive system. If you notice that a certain food has no effects or discomfort, you can add it to your daily diet. But if it triggers the symptoms, you should cut it out completely.

  1. Fodmap integration
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After establishing the food that works for you, you must focus on the tolerable ones. You will aim to have a Fodmap that suits you best without discomfort.

Who should take Fodmap Diet?

Fodmap diet has been researched on IBS individuals with the following symptoms;

  • Diarrhea
  • Bloating
  • Constipation

Also, a low Fodmap diet helps to resolve gastrointestinal issues.

The major benefits of a low Fodmap diet include;

  • Improve the quality of life
  • Enhance overall digestive system
  • Less constipation
  • Less gas
  • Minimal bloating
  • Fewer stomach pains

Final thoughts

Fodmap ferments in your large intestine during digestion, drawing in water, carbon dioxide, hydrogen, and gas that causes your intestine to expand. As a result, you start feeling discomfort and develop IBS symptoms. Knowing the above information about Fodmap will help you achieve a healthy diet and treat your IBS problem.

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