What to Know About the FODMAP Diet for IBS

Medically Reviewed By Amy Richter, RD

The FODMAP diet involves reducing the intake of certain hard-to-digest carbohydrates. The diet may benefit people with irritable bowel syndrome (IBS) by reducing symptoms, including abdominal pain, bloating, and changes in bowel habits. The FODMAP diet may be hard to follow. It can be helpful to consult a doctor or registered dietitian before starting this diet.

Read on to learn more about the FODMAP diet for IBS. This article explains how the diet works, what foods are included, and what foods to avoid.

What is the FODMAP diet for IBS?

A person chopping carrots on a cutting board
Sean Locke/Stocksy United

The FODMAP diet for IBS is also called the low-FODMAP diet. It reduces or cuts out certain foods containing FODMAPs. FODMAPs are short-chain carbohydrates that are associated with Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source an increase or worsening of IBS symptoms.

FODMAPs

FODMAP stands for fermentable oligo-, di-, and monosaccharides, and polyols.

  • Oligosaccharides, such as galactans or fructans, are carbohydrate chains consisting of multiple simple sugars.
  • Disaccharides, such as lactose, are sugars made up of two monosaccharides.
  • Monosaccharides are simple sugars, such as fructose.
  • Polyols are sugar alcohols, such as sorbitol or mannitol.

These carbohydrates are fermentable. This means that once they enter the large intestine, bacteria break them down, releasing gas into the digestive tract. In addition, FODMAPs can increase Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source water content in the small intestine.

These factors may play a role in the worsening of IBS symptoms. Therefore, some people may benefit from limiting the intake of FODMAPs in their diet.

Learn more about the symptoms of an IBS attack.

Which foods contain FODMAPs?

An infographic showing foods to eat and avoid on the FODMAP diet
Infographic by Bailey Mariner

FODMAPs occur naturally in a variety of foods.

Food groupExamples
fruitsapples
cherries
nectarines
blackberries
watermelon
pears
vegetablesgarlic
mushrooms
onions
artichokes
beans
cabbage
dairy productsanimal milk
yogurt
ice cream
soft cheese

In addition, wheat and rye products, honey, and foods made with high fructose corn syrup contain FODMAPs. You may also need to watch out for products that contain sweeteners such as sorbitol.

What foods can be included in the FODMAP diet for IBS?

Below are some foods that are low in FODMAPs or do not contain them. These foods may be included in the FODMAP diet for IBS.

Food groupExamples
fruitsbananas
strawberries
kiwi
oranges
pineapples
passion fruit
olives
vegetablescarrots
celery
red peppers
potatoes
tomatoes
dairy productslactose-free milk
yogurt or milk made with non-dairy ingredients such as rice or soy
hard cheese
Greek yogurt

Foods made without gluten, such as bread made with potato flour or buckwheat, are also low in FODMAPs. In addition, sweeteners like white or brown sugar are safe to include Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source .

What are the phases of the FODMAP diet for IBS?

The FODMAP diet for IBS follows a three-phase pattern:

  • Phase 1: This is the FODMAP restriction phase, which can last 4–8 weeks. It typically involves eliminating as many high-FODMAP foods as possible to see if symptoms improve.
  • Phase 2: This is the reintroduction phase, lasting 6–10 weeks. If the first phase reduced symptoms, you may be able to slowly reintroduce high-FODMAP foods one by one into your diet. This may help identify particular foods that trigger IBS symptoms and foods that you can tolerate.
  • Phase 3: This is the personalization phase. After identifying tolerable foods in phase 2, you may be able to regularly add them back into your diet.

What are some other details to know about the FODMAP diet for IBS?

The FODMAP diet can be beneficial for people with IBS. However, researchers estimate that 30% of people with IBS do not experience symptom relief with this management method. Therefore, you may need to work with your doctor or dietitian to identify other treatment methods.

The FODMAP diet can be very restrictive. Cutting out so many foods can mean Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source that your diet does not include adequate amounts of vitamins, minerals, and fiber. This could harm the intestinal microbiome, the microbes that naturally occur in the digestive system.

Talk with your doctor or a registered dietitian before starting the FODMAP diet. They can help you plan your meals and understand the potential risks and benefits.

Read a sample menu for people on the FODMAP diet.

Summary

The FODMAP diet for IBS involves reducing foods that are high in hard-to-digest short-chain carbohydrates.

Your doctor may recommend an elimination phase where you stop eating many high-FODMAP foods for a period of weeks. You may then be able to slowly reintroduce these foods to see which ones trigger IBS symptoms and which ones you can tolerate.

The FODMAP diet can be hard to follow, and not everyone will experience relief while following it. Talk with your doctor before trying the FODMAP diet.

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  1. Bellini, M., et al. (2020). Low fermentable oligo- di- and mono-saccharides and polyols (FODMAPs) or gluten free diet: What is best for irritable bowel syndrome? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7692077/
  2. Eating, diet, & nutrition for irritable bowel syndrome. (2017). https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/eating-diet-nutrition
  3. Manning, L. P., et al. (2020). Therapy of IBS: Is a low FODMAP diet the answer? https://www.frontiersin.org/articles/10.3389/fpsyt.2020.00865/full
  4. Syed, K., et al. (2022). Low-FODMAP diet. https://www.ncbi.nlm.nih.gov/books/NBK562224/

Medical Reviewer: Amy Richter, RD
Last Review Date: 2023 Apr 25
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