Fodmaps Diet Simplified

Fodmaps Diet
By Be Well Health Coach Kerry Bajaj

When we see patients with Irritable Bowel Syndrome, we often start by doing a Cleanse and using lots of probiotics to balance the bacteria in the gut. However, if their symptoms persist, one thing we might encourage the patient to explore is following a low-FODMAPs diet.

What are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These are short-chain carbohydrates that can be difficult to digest. According to Chris Kresser, “they are incompletely absorbed in the gastrointestinal tract and can be easily fermented by gut bacteria.”

Who is This Diet Good For?

This is a good diet for people with IBS symptoms, including abdominal pain, bloating, gas, diahhrea and constipation.

How Long Should I Stay on the Diet?

You should stay on the diet for 2 weeks. Then you can test certain foods and see if your symptoms return.

What are the Key Foods to Avoid?

Here is a list of the key FODMAPs foods to avoid. You’ll notice that many of these foods are traditionally thought of as healthy, and they are. It just may be the case that certain people have trouble digesting them.

Fruits to Avoid:

Apple, Apricot, Avocado, Cherry, Mango, Nectarine, Peach, Pear, Plum, Watermelon. Dried fruit and fruit juice.
High in fructose/ polyols.

Sweeteners to Avoid:

Fructose, High Fructose Corn Syrup, Honey, Sugar Alcohols (sorbitol, mannitol, maltitol, xylitol).
High in fructose/ polyols.

Dairy to Avoid:

Milk, ice cream, yogurt, cheese.
High in lactose.

Vegetables to Avoid:

Artichoke, Asparagus, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Garlic, Green Pepper, Fennel, Leek, Mushroom, Onion.
High in fructans/ polyols.

Grains to Avoid:

All wheat and rye.
High in fructans.

Legumes to Avoid:

Chickpeas, Kidney Beans, Lentils, Soybeans.
High in galactans.

Others to Avoid:

Coconut products. Dandelion. Pistachio.

What Can I Eat?

There are still plenty of veggies, some fruits, protein and healthy fats that you can eat. Bone broths are also great for gut healing. Here is a good FODMAP food list of foods to eat and avoid.

To learn more about the FODMAPs diet, you can also check out this article by Chris Kresser.

For some recipes that may help, check out our FODMAPS page on Pinterest.

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  • My wife, who is a registered dietitian with IBS, has experienced a literally life-changing experience thanks to the low FODMAPs diet. On our honeymoon, she was in so much pain due to gas and bloating that we were about to check into a hospital – and it was not parasites or food poisoning, but simply the mal-absorbed carbohydrates – FODMAPs.

    This has been such a huge shift for us that we’ve decided to launch a food company to create FODMAP Friendly food products. We’re starting with a protein bar… Those interested can check it out here: