Low-FODMAP Diet
A science-backed approach for managing IBS and digestive discomfort by limiting fermentable carbs.
What Is It?
The Low-FODMAP diet was developed by researchers at Monash University in Australia to manage irritable bowel syndrome (IBS). FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols — short-chain carbohydrates that are poorly absorbed in the small intestine and can cause bloating, gas, and pain.
How It Works
The diet has three phases. Phase 1 (Elimination): Remove all high-FODMAP foods for 2-6 weeks. Phase 2 (Reintroduction): Systematically test each FODMAP group to identify your triggers. Phase 3 (Personalization): Build a long-term diet that avoids only your specific triggers while maintaining maximum dietary variety.
Benefits
- 75% of IBS patients experience symptom improvement
- Evidence-based and clinically validated
- Identifies individual food triggers
- Reduces bloating, gas, and abdominal pain
- Leads to a personalized long-term diet
- Recommended by gastroenterologists worldwide
✅ Foods to Eat
- •Low-FODMAP fruits (strawberries, oranges, grapes, kiwi)
- •Low-FODMAP vegetables (carrots, zucchini, bell peppers, spinach)
- •Proteins (meat, fish, eggs, firm tofu)
- •Grains (rice, oats, quinoa, corn)
- •Lactose-free dairy
- •Maple syrup (as sweetener)
🚫 Foods to Avoid
- •High-FODMAP fruits (apples, pears, watermelon, mango)
- •Onions and garlic
- •Wheat in large amounts
- •Legumes (beans, lentils)
- •Dairy with lactose (milk, soft cheeses)
- •Sugar alcohols (sorbitol, mannitol, xylitol)
- •Honey and high-fructose corn syrup
Sample Day
🔬 Scientific Evidence
The Low-FODMAP diet is one of the most rigorously tested dietary interventions for IBS. Multiple randomized controlled trials show that 68-76% of IBS patients experience significant symptom relief. It is endorsed by the American Gastroenterological Association and is now standard first-line dietary therapy for IBS worldwide.