One of the biggest triggers of irritable bowel syndrome (IBS) is food, especially spicy and fatty meals that cause a flare and seriously reduce the quality of life. Cramping, bloating, and diarrhea are just a few symptoms that can be caused by eating the wrong foods, forcing many people to rethink their food choices. 

If all of the above sounds familiar, eliminating certain foods can significantly reduce irritation and help you live a better life. Adopting a low-FODMAP diet is one of the most common treatments for IBS.

Before we get started, a disclaimer: I am NOT a medical professional and, therefore, do not treat or diagnose IBS or prescribe a low-FODMAP diet. Instead, this article explores a low-FODMAP diet, what foods it includes, and how it works. So, sit back and keep reading!

What Is FODMAP?

FODMAP stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, or simply short-chain carbohydrates. When people with certain GI issues consume these foods, the small intestine absorbs these carbohydrates poorly, leading to digestive problems such as bloating, diarrhea, cramping, and more. 

Here is an example of foods that are high in each of the FODMAP groups:

What Is a Low FODMAP Diet?

A low FODMAP diet focuses on reducing foods high in fructans, lactose, fructose, sorbitol, and mannitol to alleviate IBS symptoms. Research shows that the small intestine struggles to absorb FODMAPs effectively, causing an increase in fluid and gas in the bowel. 

The IBS symptoms occur because FODMAPs are easily fermented by colonic bacteria, leading to bloating, gas, pain, diarrhea, and even changes in digestion speed. 

Therefore, limiting these types of carbohydrates is one of the most effective ways to reduce the IBS symptoms. In fact, studies show that up to 76% of IBS patients following a low FODMAP diet experience significant relief.

How Does a Low FODMAP Diet Work?

When starting a low-FODMAP diet, follow these three easy steps: 

• Step 1: Identify high-FODMAP foods and remove them from your diet.

• Step 2: Continue a low-FODMAP diet while using food high in only 1 FODMAP group to determine which (if any) FODMAPs are tolerated.

• Step 3: Include tolerable FODMAP foods and eliminate FODMAPs that cause serious IBS systems. 

So, how long can a low-FODMAP diet last? According to the Monash University, each of the steps described above should be longer than:

• Step 1: The elimination of high-FODMAP foods should last for about 2-6 weeks.

• Step 2: The FODMAP reintroduction should last for about 8-12 weeks. 

• Step 3: Tailor a personalized FODMAP diet that you can maintain long-term.

What Veggies Are Low FODMAP?

Fruits are not the only well-tolerable FODMAP food you can enjoy daily–some vegetables aren’t just nutritious but also a great addition to a low-FODMAP diet. Here is a list of veggies you can eat without triggering symptoms:

• Eggplant 

• Green beans 

• Bell pepper 

• Carrot 

• Cucumber 

• Lettuce 

• Potato

What Fruits Are Low FODMAP?

The most common question about a low-FODMAP diet is: What can you actually eat? While fruits are packed with fiber and vitamins that support gut health, some are high in FODMAPs, which can have the opposite effect on your digestion.

Fortunately, you can identify what low-FODMAP fruits give you the least discomfort and incorporate them into your diet. Here is a list of low-FODMAP fruits you may tolerate well: 

• Blueberries 

• Strawberries

• Oranges

• Grapes

• Clementines 

• Kiwi fruit 

• Lemons and limes  

• Pineapples 

• Raspberries

Other FODMAP Foods

Adjusting your diet to eliminate foods that trigger IBS symptoms can feel frustrating, especially when the discomfort impacts your quality of life. To make your life a bit easier, here is a list of low-FODMAP foods you should consider incorporating into your diet:

• Almond milk

• Feta cheese 

• Eggs 

• Meat/poultry/seafood 

• Sourdough spelt bread 

• Dark chocolate 

• Peanuts 

• Walnuts

Overview of Low vs High FODMAP Foods

Bookmark this page so that you can always come back to it when you need to check whether the food you’re eating is high or low in any of the FODMAP groups.

Is Low FODMAP Diet the Right for You?

If you are looking for ways to lose weight and do not have IBS symptoms, the low-FODMAP diet is not the right option for you because it won’t necessarily help you shed pounds. However, those with IBS and SIBO can reduce the symptoms by up to 86%, and this is only by eliminating certain foods from the diet. 

Although a low-FODMAP diet seems to be restrictive, if you pinpoint what foods you can tolerate, creating a personalized diet won’t be a problem. 

At Strong with Sarah, our weight loss coaches design personalized plans tailored to the foods you can enjoy. Nutrition coaching ensures you receive essential nutrients while staying energized throughout the day. 

Wrapping Up

A low-FODMAP diet is a powerful choice for those managing conditions like IBS and SIBO. The diet aims to eliminate or reduce the symptoms such as bloating, gas, abdominal pain, and diarrhea. This means swapping high-FODMAP with low-FODMAP foods to ease the discomfort and promote better gut health. 

However, navigating such a restrictive diet can feel overwhelming, especially when trying to balance symptom management with weight loss goals. This is where Strong with Sarah steps in to provide expert guidance. 

Again, we don’t treat SIBO or IBS (we save that for the medical professionals,) but if you struggle with one of these challenging issues, we can help support you with your weight loss goals. 

Our weight loss coaches have experience in working with clients who require restrictive diets, like the low FODMAP approach, and now how to create tailored plans with tolerable foods. 

With personalized coaching, we don’t just focus on what you eat; we monitor your progress, provide encouragement, and adjust your plan as needed to fit your evolving needs. Whether you’re managing SIBO, IBS, or simply looking to feel your best, Strong with Sarah is your partner in achieving sustainable, healthy weight loss.