low-FODMAP diet
The low-FODMAP diet is an elimination diet that limits foods high in fermentable carbohydrates, or FODMAPs. It's recommended for people with irritable bowel syndrome (IBS) to help reduce symptoms like bloating and pain.
How it works
- Avoid high-FODMAP foods for 2–6 weeks
- Slowly reintroduce foods, one category at a time, to see what you can tolerate
- Limit or stop eating foods that cause symptoms
Foods to include
- Eggs, firm tofu, plain cooked meats, poultry, and seafood
- Certain cheeses like brie, feta, hard cheeses, and Camembert
- Almond milk
- Grains like rice, quinoa, and oats
- Vegetables like eggplant, potatoes, tomatoes, cucumbers, and zucchini
- Fruits like grapes, oranges, strawberries, blueberries, and pineapple
Foods to avoid
- Apples, watermelon, and stone fruits
- Most legumes and processed meats
When to try it
- You should only try the low-FODMAP diet if a health care provider has diagnosed you with IBS. You should work with a dietitian to avoid over-restriction and under-restriction.
What are FODMAPs?
- FODMAPs are short-chain carbohydrates and sugar alcohols that are poorly digested by the body. They ferment in the large intestine, causing gas and bloating.