What is a Low FODMAP Diet?
Put simply, FODMAPs refers to certain sugars known to trigger digestive problems.
The acronym stands for:
- Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel
- Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules are made up of individual sugars joined together in a chain
- Disaccharides – “di” means two. This is a double sugar molecule
- Monosaccharides – “mono” means single. This is a single sugar molecule
- And Polyols – these are sugar alcohols (however, they don’t lead to intoxication!)
A low FODMAP diet, or FODMAP elimination diet, refers to a temporary eating pattern that has a very low amount of these sugar compounds. The aim of this diet is to eliminate digestive symptoms by eliminating all FODMAPs, then reintroducing them gradually to see what’s triggering the symptoms.
This diet can be beneficial for managing symptoms for people who have gastrointestinal disorders such as:
- Irritable bowel syndrome (IBS)
- Functional Gastrointestinal Disorder (FGID)
- Small intestinal bacterial overgrowth (SIBO)
- Certain auto-immune conditions
- Inflammatory bowel disease (IBD)
- Other health issues triggered by certain foods.
Low FODMAP diet is a first-line treatment
Research in this area still has a way to go, but scientific consensus is that a low FODMAP diet should be the first dietary approach for treatment of recurrent gastrointestinal issues.
Most of the research has been on patients with IBS, which is a chronic gastrointestinal disorder characterized by abdominal pain and altered bowel habits. Around two thirds of IBS patients report their symptoms are related to food.
In one landmark study, almost 9 out of every 10 people on the FODMAP diet had huge improvements in bloating, stomach pain, flatulence and their overall symptoms. Another high quality study found IBS symptoms were reduced by 50% overall on the low FODMAP diet, with the greatest improvements observed one week after implementing the diet (1, 2).
Would you like more information on how to start a low FODMAP diet?
Tap the blue button below to download our “Eat This, Not That” list as well as additional resources for IBS and digestive issues (it’s free!)
All articles about FODMAP Diet
IBS Anxiety: Breaking the Gut-Brain Cycle
If you’ve been dealing with IBS for a while, you know this feeling all too well. You’re about to leave the house… and suddenly your gut starts churning. You’re at a restaurant, looking at the menu… and the panic sets in. “What if this triggers a flare? What if I can’t find a bathroom? What if I have an accident?”
Here’s the thing: this isn’t just in your head. Your anxiety and your gut symptoms are actually connected in a very real, very physical way through something called the gut-brain axis.
When I first started our gut health program back in 2019, I thought it was all about the nutrition. The Low FODMAP diet, identifying food triggers, reducing inflammation — that’s what I focused on. But then something surprising happened. We added a mindset coach to our team, and we started asking clients at the end of the program: “What was the most valuable part for you?” I was expecting them to say the nutrition, the meal plans, and working with the dietitians. However, more than half of them said the mindset work was effective. The anxiety management. Regulating the nervous system.
That’s when I realized: you can’t fix IBS with diet alone.
[Discover More…]How to heal SIBO: Hydrogen, Methane & Hydrogen Sulphide
Have you been told you have IBS… but your symptoms never seem to go away? Maybe you’ve tried the low FODMAP diet, maybe probiotics, maybe medications — but nothing sticks.
The real reason could be something called SIBO: Small Intestinal Bacterial Overgrowth. Basically, it means you’ve got bacteria growing in the wrong place—the small intestine—in quantities they shouldn’t be in, which can be the root cause of many gut symptoms.
And this might not be as rare as first thought. Research shows that about one in three people with gut complaints actually test positive for SIBO. Depending on the study, up to 78% of IBS patients may have SIBO as the root cause of their symptoms (1).
So if you’ve been dismissed with “it’s just IBS” or told gut issues are just part of getting older, in many cases, it’s actually SIBO. But here’s what most doctors miss: SIBO is not just one thing. Depending on the gas being produced — hydrogen, methane, or hydrogen sulfide — the symptoms and treatments can look very different.
[Discover More…]Low FODMAP Foods To Eat For IBS (Plus a Full List Made By Dietitians)
If you’ve been told to follow a low FODMAP diet, you’re probably staring at conflicting food lists online, wondering what the heck you can actually eat without triggering your symptoms.
Here’s the reality: over 15,000 people we’ve worked with were given a basic FODMAP handout by their doctor and told “good luck” — with no real guidance on portions or food preparation. If that’s you, you’re definitely not alone, and I’m glad you found this article.
In this comprehensive article, I’ll walk you through each food group and what’s safe to eat — with clear portion sizes so you know how much is actually low FODMAP and when it tips over. We’ll also clear up some of the confusing foods people always ask about, like tofu versus soy milk, sourdough bread, dairy options, and fruit portions.
[Discover More…]The Low FODMAP Diet Beginner’s Guide
Are you dealing with persistent digestive issues and wondering how to do a low FODMAP diet properly?
This is one of the most common questions we get at Diet vs. Disease, and if you’re tired of spending all your free time trying to figure out digestive relief on your own, this article is exactly what you need.
We’re going to cover everything you need to start a low FODMAP diet successfully, so you can get through it as smoothly as possible, find relief from symptoms, and one day eat with freedom like a normal person again.
[Discover More…]Why You’re STILL Bloated on Low FODMAP (It’s Not What You Think)
Are you still getting bloated on a low FODMAP diet even though you’re following it perfectly? You’re not crazy, and you’re definitely not alone.
Many people have this exact same frustrating experience. They’ve eliminated all the high FODMAP foods, they’re using the Monash app religiously, but that uncomfortable bloating just won’t go away.
Here’s the thing — clinical research shows the low FODMAP diet actually works for up to 86% of people with IBS (1). So statistically, if it’s not working for you, it’s likely user error rather than FODMAPs not being an issue for you.
But it’s not your fault, because there are actually two crucial hidden traps that you probably were never taught, which we’ll dive into in this article.
[Discover More…]Your Gut is Causing Your Arthritis (New Research Explains Everything)
Your knee pain, your hip stiffness, that arthritis your doctor calls “wear and tear” — what if it’s actually coming from your gut?
Recent research discussions from the highly reputable Arthritis Foundation suggest that an unhealthy gut may be the primary cause of osteoarthritis, not “wear and tear” like we’ve all been told (1,2,3). And since arthritis is the number one cause of disability in America, this connection could change everything about how we treat joint pain, which we’ll dive more into in this article.
If this gut-arthritis connection is real, it means that inflammatory damage might be starting in your digestive system years before you feel any joint pain. That “wear and tear” your doctor sees on X-rays could actually be inflammatory damage that began in your gut long before symptoms appeared.
[Discover More…]Why You Can’t Stay Low FODMAP Forever (The Hidden Dangers)
Have you been following a Low FODMAP diet for months — or even years — because it’s the only thing that keeps your symptoms under control? If so, then this article is for you.
What most people don’t realize is that staying in the elimination phase long-term isn’t just unsustainable — it’s actually dangerous for your gut health. Most doctors won’t tell you this, and most websites don’t explain it properly.
There’s a reason the Low FODMAP diet has specific phases, and skipping the reintroduction phase can leave you worse off than when you started. In this article, we’ll explore exactly why staying restrictive forever backfires, what it’s doing to your gut bacteria, and how to safely expand your diet without bringing back the symptoms that scared you in the first place.
[Discover More…]The Hidden Causes of Digestive Issues After 50
If your gut has gotten more unpredictable as you’ve gotten older—and you’ve been told it’s just in your head or that you should simply cut out more foods—this article is for you.
Because the truth is, the causes of digestive issues after 40 or 50 are often hidden. They’re misunderstood by friends and family, dismissed by the medical system, and buried under years of confusion and trial-and-error.
In this article, we’re not just talking about food triggers. We’re going deeper. You’ll learn how stress, hormone shifts, and even well-meaning advice can leave people stuck with worsening IBS symptoms that no diet alone can fix.
[Discover More…]What Are The 5 Warning Signs Of Severe IBS?
In this article we’ll look at the 5 main warning signs and symptoms of IBS, because a lot of patients get left on their own here by the doctor and are not sure if they have IBS or what to do.
In fact, can you guess what percentage of people these days are believed to have IBS, both globally but then also specifically in western countries, like the US, Canada, UK and Australia?
[Discover More…]How To Nurture Your Gut Microbiome On The Low FODMAP Diet
Many are interested in how to nourish the gut microbiome, particularly if you’re on a low FODMAP diet.
Several foods which are important for maintaining a healthy microbiome are restricted on this diet.
In this article, we will look at how you can optimize your gut microbiome and still adhere to the low FODMAP diet.
[Discover More…]Low FODMAP Food List: What Can You Eat on a Low FODMAP Diet?
If you’ve been advised to follow a FODMAP elimination diet, a low FODMAP food list can make your life much easier.
Below, we’ve organized a comprehensive list of both foods to enjoy and foods to avoid when following a low FODMAP diet.
[Discover More…]Can You Have Protein Powder On The Low FODMAP Diet? This Is What You Need To Look For
Many people use protein powders for a variety of reasons, such as weight management or to help meet their protein requirements.
It is not necessary to use a protein powder on the low FODMAP diet, however if you choose to use one, then this article will help you to find one that is safe.
[Discover More…]
