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FODMAPs are fermentable carbs that can trigger bloating and pain in IBS. The diet has 3 phases: cut back, reintroduce, then avoid only your triggers.
The low FODMAP diet is a short-term, three-phase eating plan for people with irritable bowel syndrome (IBS): you cut down on certain fermentable carbs, test them back one group at a time, then only limit your own triggers. Before you start, get your symptoms checked by a doctor – other causes, such as coeliac disease, can look similar. The diet itself is best done with a dietitian.
The term comes from researchers at Monash University in Australia. It stands for certain carbohydrates and sugar alcohols:
They’re poorly absorbed in the small intestine and fermented by bacteria in the large intestine, which produces gas. In a sensitive gut, that can lead to pain, bloating, diarrhoea or constipation.
Low FODMAP isn’t a long-term diet. It runs in three clearly separate phases.
For 2 to 6 weeks, you leave out foods with lots of FODMAPs. If your symptoms don’t get better, FODMAPs probably aren’t the trigger – then stop the phase.
If you feel better, you test the FODMAP groups one at a time – for example, increasing amounts of milk on three days in a row. That way you find out which group causes problems, and in what amount. Many people tolerate more than they think.
You only limit your own triggers – and only in the amount that causes symptoms. Everything else goes back on your plate.
A rough overview for phase 1:
Common mistakes: sticking with phase 1 for months. Starting without seeing a doctor first. Still avoiding everything after the reintroduction phase.
Tip: if you feel better after 2 to 6 weeks, move on to phase 2 promptly. The more you can eat again, the more varied your diet stays.
For a whole week to cook from, see the low FODMAP meal plan: 28 recipes, ready in 45 minutes or less on weekdays.
Our own rating: we check every food with the same fixed rule we use for our low FODMAP recipes.
| Group | Green | Amber | Red |
|---|---|---|---|
| Veg & potatoes | courgette, carrots, cucumber, peppers, red kuri squash, potatoes, parsnip, lamb’s lettuce, lettuce, rocket, spinach, pak choi, radishes, tomatoes, aubergine, spring onion (green part only), olives | sweet potato, broccoli, Brussels sprouts, fennel, beetroot, avocado, sweetcorn, celery | cauliflower, asparagus, button mushrooms, shiitake and other mushrooms, onions, garlic, leeks, peas, green beans |
| Fruit | blueberries, strawberries, raspberries, honeydew melon, grapes, kiwi, pineapple, oranges, lemons, rhubarb | bananas, pomegranate seeds | apples, pears, blackberries, cherries, plums, apricots, peaches, watermelon, mango, dates, raisins |
| Grains & sides | rice, millet, quinoa, buckwheat, polenta, rice noodles | oats | wheat pasta, wheat bread, spelt bread, rye bread, sourdough bread, couscous |
| Dairy & eggs | lactose-free milk, lactose-free yoghurt, mozzarella, feta, Parmesan, aged Gouda, butter, eggs | – | milk, natural yoghurt, quark, cream cheese, cream |
| Meat & fish | fresh chicken, fresh beef, fresh fish (e.g. salmon), tinned tuna, smoked salmon, prawns | – | – |
| Pulses, soya, nuts & seeds | firm tofu, tempeh, peanuts, walnuts, hazelnuts, pumpkin seeds, sunflower seeds, linseed, chia seeds, sesame | almonds, cashews, pistachios | lentils, chickpeas, kidney beans, silken tofu, soya drink |
| Sweet, savoury & ready-made | maple syrup, apple cider vinegar, balsamic vinegar, soy sauce, mustard, yeast extract, cocoa powder, dark chocolate, fresh herbs (e.g. parsley), dried herbs, garlic-infused oil | – | honey, sugar alcohols (sorbitol, xylitol) |
| Drinks | coffee, black tea, green tea, herbal tea (e.g. peppermint), red wine, beer, orange juice | – | apple juice |
Check the label: vegetable stock and ketchup.
Low FODMAP recipes: everyday recipes checked with our low FODMAP rule
Fermentable oligosaccharides, disaccharides, monosaccharides and polyols – fermentable short-chain carbohydrates (oligo-, di- and monosaccharides) and sugar alcohols.
Mainly for people whose IBS has been diagnosed by a doctor. If you don’t have symptoms, there’s no reason to follow it.
No. The strict elimination phase only lasts 2 to 6 weeks. Cutting out all FODMAPs for good would take a lot of fibre-rich foods off your plate.
Get your symptoms checked by a doctor first, ideally with a dietitian on board. Then leave out high-FODMAP foods for 2 to 6 weeks (phase 1), test the groups back one at a time (phase 2) and keep only your own triggers low (phase 3).
In phase 1, for example: oats, rice, quinoa, potatoes, carrots, courgettes, peppers, spinach, bananas that aren’t too ripe, kiwis, blueberries, oranges, lactose-free milk and aged hard cheese, plus fresh meat, fish, eggs and firm tofu. The full traffic-light list is above.