Low FODMAP Diet for Irritable Bowel Syndrome (IBS)

FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.  The theory is that many people with IBS have trouble absorbing these carbohydrates in their small intestines.  Large molecules of these foods end up in the colon where they ferment, which creates most of the common symptoms of IBS (bloating, gas, constipation, diarrhea).

It is recommended to eliminate the foods below for 2-3 wks to test whether the diet is going to help.  If it does not help by that time, it probably won't and you can return to your normal foods.  If the diet does lessen symptoms, you can begin to slowly reintroduce foods to help determine what can be tolerated.  Reintroduce 1 FODMAP group every week, monitoring for the return of any symptoms.

Snack Ideas:

Gluten free pretzels + mozzarella cheese stick

Rice cakes + peanut butter

Banana + almonds

Almond Nut Thins + swiss cheese

Yogurt with fruit and oats or nut on top


Flavor substitutions:

Onion- Use chives (the green part of scallion) or a wheat-free brand of asafetida powder (found in Indian markets).

Garlic- Sauté garlic cloves in oil over medium heat until flavor permeates oil then remove garlic pieces and use the oil.  Remember -- do not add garlic to water-based recipes and remember to remove the garlic pieces from the oil because fructans in garlic are water soluble.


Grocery Shopping:

Read labels:

  • It is generally fine to choose foods that list a high FODMAP food as one of the last ingredients on the label. 
  • Avoid products that contain multiple FODMAP foods or list a FODMAP food high on the ingredient list. 
  • Avoid added fiber such as inulin, often labeled as chicory root extract, and fructo-oligosaccharides.


Nutrition Supplements:

  • Vitamins- Choose vitamins free of FODMAP ingredients such as sorbitol and mannitol
  • Fiber- Choose low FODMAP sources such as oatmeal, rice bran, quinoa, fruits and vegetables.  The fiber supplement of choice is Citrucel since it is not fermentable.


Further Resources:


Excess Fructose






Apple, mango, nashi, pear, watermelon, canned fruit, dried fruit, fruit juice



Fructose, high fructose corn syrup, corn syrup, honey

Milk from cows, goats or sheep, custard, yogurt, ice cream, soft unripened cheeses such as cottage, ricotta and mascarpone


Apple, persimmon, watermelon



Asparagus, artichoke, beetroot, broccoli, brussels sprouts, cabbage, eggplant, fennel, garlic, leek,  okra, onion, peas, snow peas, snap peas, shallots, spring onion



Wheat, rye



Chicory, dandelion, inulin, fructo-oligosaccharides

Beans and legumes


Apple, blackberry, lychee, nashi, pear, watermelon


Stone fruits: apricot, nectarine, cherry, peach, avocado, plum, prune



Cauliflower, green bell pepper, mushroom, sweet corn



Sorbitol, mannitol, isomalt, maltitol, xylitol






Milk Products


Banana, blueberry, boysenberry, cantaloupe, cranberry, durian, grape, grapefruit, honeydew, melon, kiwi, lemon, lime, mandarin, orange, passionfruit, pawpaw, pineapple, raspberry, rhubarb, rockmelon, star anise, strawberry, tangelo



Alfalfa, bamboo shoots, bean shoots, bok choy, carrots, corn, celery, choko, choy sum, cucumber, endive, ginger, green beans, lettuce, olives, parsnip, pumpkin, potato, red bell pepper, silver beet, spinach, summer squash, swede, sweet potato, taro, tomato, turnip, yam, zucchini



Basil, chili, coriander, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary, thyme

Gluten free breads and cereals

100% spelt

Rice, oats, polenta,

Corn based products

arrowroot, millet, psyllium, quinoa, sorghum, tapioca

Lactose free milk, oat, almond, coconut, rice, hemp, soy milk




Hard cheese, brie, camembert, mozzarella, feta


Lactose free yogurt


Gelati, sorbet


Olive oil spread


Beef, chicken, fish, egg, tofu


Nuts/seeds (limit to 1 svg per sitting)

Walnuts, almonds, peanuts, pecans, pine nuts, macadamia, sesame, sunflower, pumpkin



Sugar (sucrose), glucose, srtificial sweeteners not ending in “–ol”, golden syrup, maple syrup, molasses, treacle


Bailey Koch, RD, CSP, LD 13 May 2015

Bailey Koch is the President of Atlanta Pediatric Nutrition, Inc., which provides nutrition services to pediatric physicians’ practices and provides consulting services to food companies and researchers. Bailey serves on our Read More

  • 0