By Lily Rice, Baptist Health Systems Dietetic Intern
The low FODMAP diet has become popular for people who have stomach problems like IBS (Irritable Bowel Syndrome). FODMAPs are a group of sugars that some people’s stomachs have trouble digesting. FODMAP stands for:
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
- Polyols
When these sugars are hard to digest, they can cause gas, bloating, cramps, or diarrhea. Following a low FODMAP diet gives the stomach a break and can reduce these problems. After symptoms get better, foods are slowly added back to see which ones are causing symptoms. If symptoms do not get better, FODMAPs might not be the cause, and a dietitian can help find other reasons.
FODMAPs are not bad for you. Many foods have them, but some people’s stomachs cannot digest them completely. When this happens, gut bacteria ferment the sugars. This creates gas and pulls water into the intestines, causing discomfort. It is important to note that some fermentable sugars, such as GOS (galacto-oligosaccharides), are difficult for almost everyone to absorb.
Examples of FODMAPs
Here are some examples of foods that contain FODMAPS:
- Oligosaccharides: Found in foods such as wheat, rye, garlic, and onions.
- Disaccharides: Found in lactose-containing foods such as milk, yogurt, and cottage cheese.
- Monosaccharides: Found in high-fructose foods such as honey and apples.
- Polyols: Found in sugar alcohols, cherries, pears, and mushrooms.
The Monash University app, discussed later, has the most complete list of FODMAP foods. First, let’s talk about the stages of this elimination and most importantly, reintroduction diet.
The Low FODMAP Diet
Step 1: Low FODMAP Diet (2 to 6 weeks)
During this step, high FODMAP foods are removed to calm the stomach. This is only for a short time to help find triggers. The Monash University FODMAP app available here is a helpful tool to see which foods have FODMAPs, proper portions, and recipe ideas.
Step 2: Reintroduction (6 to 8 weeks)
After symptoms improve, foods are slowly added back one group at a time. This helps find out which foods are causing problems. Some foods have more than one type of FODMAP, so this step can be tricky. Registered dietitians and a guide available here can assist with this process.
Step 3: Personalization (Long-term diet)
Finally, the diet is adjusted to each person’s needs. Only foods that cause problems are limited and to return to a more balanced diet. Working with a dietitian helps make sure that an individual has proper nutrition and that triggers are managed.
Other Treatments
The low FODMAP diet can help, but other treatments may also be useful:
- Medication
- Probiotics
- Gut-directed Hypnotherapy
- Cognitive Behavioral Therapy (CBT)
- Stress Management
The low FODMAP diet can be overwhelming and tricky to navigate on your own, but can be a huge game changer when you are able to identify which group is aggravating YOU, and what your tolerance threshold is to that group. And fortunately, you do not have to figure it out on your own. In fact when attempting the low FODMAP diet and reintroduction, it is highly recommended to do it with the help of a registered dietitian. Check out our dietitians’ availability HERE and we will get you all set up!
References
Canva. (n.d). Canva. Retrieved October 30, 2025, from https://www.canva.com/
Cleveland Clinic. (2022, February 24). Low FODMAP diet: What it is, uses & how to follow. Retrieved from https://my.clevelandclinic.org/health/treatments/22466-low-fodmap-diet](https://my.clevelandclinic.org/health/treatments/22466-low-fodmap-diet
IBS Diets. (n.d.). Low FODMAP diet information and other IBS diets. Retrieved from https://www.ibsdiets.org/](https://www.ibsdiets.org/
Martin, L. (2016). Re-challenging and reintroducing FODMAPs: A self-help guide to the entire reintroduction phase of the low FODMAP diet (2nd ed.). CreateSpace Independent Publishing.
Monash FODMAP Team. (n.d.). The Monash University FODMAP Diet™ Guide (7th ed.). Department of Gastroenterology, Monash University. Retrieved from https://www.monashfodmap.com/about-fodmap-and-ibs/fodmap-diet-resources/](https://www.monashfodmap.com/about-fodmap-and-ibs/fodmap-diet-resources/
Syed, K., & Iswara, K. (2023, September 4). Low-FODMAP diet. Treasure Island, FL: StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK562224/
University of Virginia Digestive Health Center. (2023, December). Low-FODMAP diet and instructions 2023: A patient hand-out. Retrieved from https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2023/12/Low-FODMAP-Diet-and-Instructions-2023.pdf](https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2023/12/Low-FODMAP-Diet-and-Instructions-2023.pdf
