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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

What is a Low FODMAP Diet?

Are you struggling with constant bloating, gas, or stomach pain after meals? The Low FODMAP diet could be your gut’s best friend. It’s designed to reduce digestive discomfort, especially for those with IBS.

What is a Low FODMAP Diet?

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FODMAP = Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.  These short-chain carbs are poorly absorbed in the gut, causing bloating & pain.

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What Does FODMAP Stand For?

When these carbs reach your colon undigested, gut bacteria ferment them. This creates gas, leading to bloating, cramps, diarrhoea, or constipation. It is common in people with irritable bowel syndrome (IBS).

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Why Do FODMAPs Cause Issues?

The Low FODMAP diet is ideal for: People with IBS, those with SIBO (Small Intestinal Bacterial Overgrowth) or anyone with frequent digestive issues after meals.

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Who Should Follow It?

It has 3 phases.  Elimination – Avoid all high FODMAP foods for 4–6 week Reintroduction – Add one FODMAP group at a time Maintenance – Personalize your diet based on your tolerance

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How the Diet Works?

This include foods like wheat, rye, barley, milk, yogurt, soft cheese, onions, garlic, cauliflower, apples, mangoes, watermelon, legumes like lentils and chickpeas. 

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High FODMAP Foods to Avoid

This include foods like rice, oats, quinoa, carrots, spinach, zucchini, bananas, strawberries, oranges, hard cheeses, lactose-free milk, chicken, eggs and tofu.

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Low FODMAP Foods You Can Enjoy

It help in reduce bloating, fewer digestive flare-ups, improved gut health and personalized approach for long-term relief. 

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Key Benefits of a Low FODMAP Diet

-This diet is not for everyone, it is best followed under a dietitian’s guidance.  -It’s not a weight loss diet , it’s a therapeutic approach to heal your gut. -Over-restriction can hurt your gut microbiome. 

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Things to Keep in Mind

The Low FODMAP Diet is a science-backed, effective way to manage IBS symptoms. Expert guidance and mindful eating help restore your digestive peace.

Conclusion

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