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Low FODMAP Diet for IBS

Low FODMAP Diet for IBS

The Low FODMAP diet is a diet for IBS that provides for a reduction or exclusion of fermentable foods with their subsequent gradual reintroduction depending on the subject.

It is used in patients with gastrointestinal problems, particularly to solve or alleviate the symptoms of IBS (Irritable Bowel Syndrome, IBS ).

In this article, we break down how the Low FODMAP diet works and what is the list of foods to watch out for.

In any case, it is better to avoid do-it-yourself and contact a professional figure such as a dietician, a nutritionist, a doctor with experience in nutrition.

Low FODMAP Diet For IBS: How Does It Work?

Low FODMAP Diet For IBS: How Does It Work?

This diet identifies a series of substances that are poorly absorbed by the small intestine: FODMAP. These include:

  • short-chain carbohydrates, such as fructans and galactans;
  • disaccharides, such as lactose;
  • monosaccharides, such as fructose;
  • related poly-alcohols such as sorbitol, mannitol, xylitol, maltitol (used as sweeteners).

These undergo fermentation, which involves intestinal distension which in subjects with IBS, can induce:

  • pain,
  • bloated feeling,
  • abdominal distension,
  • motility disorders

This diet, therefore, provides a low FODMAP content to limit these undesirable effects that alter the quality of life and health.

The great benefit of the low-fodmap diet is to improve or resolve abdominal pain and bloating, with improved stool consistency and frequency of bowel movements. The goal is to achieve good symptom control.

The process for the person with IBS and who must pay particular attention to the FODMAPs includes:

  • phase 1, adequately excluding excess of these substances;
  • phase 2, their reintroduction after a variable period of time (2-6 weeks).
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Which Foods To Avoid: Complete Food List FODMAP

Foods rich in fodmap belong to different food categories:

  • vegetables, such as asparagus, onion, radicchio, leek, garlic, beetroot;
  • fruits, such as apples, pears, mangoes, watermelons, peaches, plums;
  • milk and dairy products, such as milk, yogurt, soft cheeses, cream, cream, ice cream;
  • bread and grains, such as rye, wheat bread, wheat pasta;
  • protein sources, legumes;
  • cookies and snacks, such as rye crackers, wheat-based cookies, sweets with added sugars such as corn syrup, sorbitol, xylitol;
  • nuts and seeds, such as cashews and pistachios.

In this table, you will find a more complete list with foods divided according to the fermentable substance.

Legumes (especially beans)
Wheat, rye, barley, onion, garlic, artichoke, asparagus, beetroot, chicory, Jerusalem artichoke, leek, radicchio, broccoli, spring onions, Brussels sprouts, cabbage, fennel, chocolate, oligofructose, inulin.
Apples, apricots, avocados, blackberries, cherries, peaches, pears, plums, plums, watermelon, some vegetables, isomalt, maltitol, mannitol, sorbitol, xylitol.
Sucrose, apples, pears, watermelon, raisins, honey, corn syrup, mango
Milk, yogurt, cheddar, ricotta, butter, ice cream

What To Eat If You Have IBS?

The low FODMAP foods that you can consume in the diet are:

  • vegetables such as bean sprouts, green beans, bell pepper, carrot, chives, fresh herbs, cucumbers, Choy bok, cucumbers, lettuce, tomato, zucchini;
  • fruits such as banana, orange, mandarin, grape, melon;
  • milk and dairy products such as lactose-free milk and yogurt, hard cheeses;
  • protein sources such as meat, fish, chicken, tofu, tempeh;
  • bread and cereals such as oats, gluten-free pasta, gluten-free bread, rice, quinoa;
  • biscuits and snacks such as gluten-free biscuits, rice cakes, corn;
  • nuts and seeds such as almonds, pumpkin seeds.
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Example Of Low-FODMAP Menu

In this last part of the article, we see what can be an example of meals for a menu that follows the FODMAP guidelines, to be customized and adapted according to the subject.


  • Oat porridge with orange jam (without sweeteners) or almonds
  • Tea or coffee and/or milk (lactose-free)
  • A portion of fresh fruit of your choice from banana, mandarins, grapes, melon, oranges
  • Gluten-free bread with sliced


  • A handful of almonds
  • A portion of fresh fruit of your choice from banana, mandarins, grapes, melon, oranges
  • Yogurt (possibly lactose-free) with oat flakes
  • Gluten-free bread with sliced

Lunch or dinner

  • Low fodmap vegetable soup
  • Fresh salad with tuna, eggs, pumpkin seeds
  • Pasta (possibly gluten-free) with meat or fish sauce
  • Meat or fish with low fodmap vegetable garnish
  • Tofu or tempeh with low fodmap vegetable garnish
  • Toast stuffed with ham or tuna
  • Eggs and bread (possibly gluten-free)

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