Low-FODMAP Nutrition Information
What Is a Low-FODMAP Diet?
FODMAPs are certain types of carbohydrates that can be difficult for some people to digest. The term FODMAP stands for:
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
- And
- Polyols
In people with sensitive digestive systems—such as those with irritable bowel syndrome (IBS) or certain inflammatory bowel conditions—these carbohydrates may trigger symptoms like bloating, gas, abdominal pain, cramping, or diarrhea.
A low-FODMAP diet helps reduce these symptoms by limiting foods that are more likely to ferment in the gut.
How FODMAPs Affect Digestion
When foods high in FODMAPs are eaten, they may:
- Be poorly absorbed in the small intestine
- Pull extra water into the gut
- Be fermented by gut bacteria
This process can lead to uncomfortable digestive symptoms, especially when eaten in larger portions.
Understanding the FODMAP Categories
Oligosaccharides
These carbohydrates are not well digested and can ferment quickly.
Common sources include:
- Wheat and rye
- Garlic and onions
- Leeks and artichokes
- Beans, lentils, soybeans
- Cashews and pistachios
Disaccharides (Lactose)
Lactose is the natural sugar found in dairy products.
Common sources include:
- Milk from cow, goat, or sheep
- Soft cheeses
- Ice cream
- Regular yogurt
Monosaccharides (Excess Fructose)
Some foods contain more fructose than glucose, which may be difficult to absorb.
Common sources include:
- Certain fruits
- Honey
- High-fructose corn syrup
Polyols
Polyols are sugar alcohols that are slowly absorbed.
Common sources include:
- Sorbitol, mannitol, xylitol, maltitol
- Certain fruits such as apples, pears, peaches, plums, cherries
- Avocados and mushrooms
- Sugar-free gums and candies
What a Low-FODMAP Diet Focuses On
A low-FODMAP approach emphasizes:
- Smaller portions of tolerated foods
- Choosing low-FODMAP alternatives
- Balanced meals with protein, carbohydrates, and healthy fats
- Identifying personal trigger foods over time
This diet is not meant to be permanent. It is typically used in phases:
- Elimination
- Reintroduction
- Personalization
Sample Low-FODMAP 1-Day Menu (Elimination Phase)
Breakfast
- Scrambled egg
- Gluten-free toast with a small amount of butter
- Oatmeal (½ cup cooked)
- Blueberries or strawberries (½ cup)
- Lactose-free milk or dairy-free alternative
- Coffee or tea
Morning Snack
- Lactose-free cheese stick
- Rice crackers
- Cranberry juice (½ cup)
Lunch
- Tuna salad made with light mayonnaise
- Lettuce leaves and tomato slices
- Gluten-free bread
- Carrot sticks
- Clementine or small orange
- Lactose-free yogurt
Afternoon Snack
- Rice cakes
- Peanut butter (2 tablespoons)
Dinner
- Grilled chicken breast
- Brown rice (½ cup cooked)
- Green beans
- Cantaloupe cubes (½ cup)
Helpful Tips for Success
- Eat slowly and in a relaxed environment
- Keep portions moderate, even with low-FODMAP foods
- Read ingredient labels carefully
- Avoid stacking multiple moderate-FODMAP foods in one meal
- Keep a food and symptom log if recommended by your provider
When to Talk to Your Healthcare Provider
Always speak with your doctor, dietitian, or care team before making dietary changes, especially if you have ongoing symptoms, chronic conditions, or concerns about nutrition. Reach out to your provider if:
- Symptoms worsen or do not improve
- You have questions about food choices or portions
- You are unsure how to move to the next phase of the diet
Your healthcare team can help tailor this approach to your individual needs.
⚠️ Medical Disclaimer
This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.
Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.
Call 911 if you are experiencing a medical emergency.