The low FODMAP diet is a way of eating that is meant to help people with irritable bowel syndrome (IBS), a common digestive disorder, feel better. On the FODMAP diet, you stop eating high-FODMAP foods for a specific time (usually 2–6 weeks) and start eating them again to discover which foods cause symptoms. 

FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are a group of carbohydrates that are poorly absorbed in the small intestine and can cause bloating, gas, and other digestive problems in people with IBS. 

When these carbohydrates aren’t absorbed properly, they can ferment in the gut, which can cause symptoms like bloating, gas, stomach pain, diarrhea, or constipation.

FODMAPs can be found in many foods, such as dairy, wheat, legumes, and some fruits and vegetables. Once trigger foods are identified, they can be cut out of the diet or eaten less often to help control IBS symptoms.

It’s important to remember that the FODMAP diet should only be done with the help of a qualified healthcare professional, like a registered dietitian, to make sure that nutrient needs are met and the diet is done right.

With the Monash FODMAP IBS diet plan, you can find out which foods have a lot of FODMAPs. You can pick the IBS diet plan that works best for you. You can get help making a list of foods high in FODMAPs from a registered dietitian.

Tips for Keeping a Healthy Gut With a Low FODMAP Diet

Include foods that are low in FODMAPs 

Fruits like bananas, strawberries, and blueberries; vegetables like spinach, carrots, and bell peppers; and proteins like chicken, fish, and tofu are all low in FODMAPs. By adding these foods to your diet, you can help keep your gut healthy and avoid stomach problems.

Learn which foods contain a lot of FODMAPs 

Wheat, onions, garlic, apples, pears, beans, lentils, and dairy products are all examples of foods that are high in FODMAPs. If you know which foods have a lot of FODMAPs, you can choose what to eat and what to avoid.

Stay away from processed foods 

Many processed foods have a lot of FODMAPs, which makes them bad choices for a low-FODMAP diet. Stick to whole foods that haven’t been changed much to make sure you’re not eating FODMAPs that aren’t obvious.

Consult a registered dietitian

Working with a registered dietitian can help you make a personalized low-FODMAP meal plan that meets your nutritional needs. They can also help you figure out what foods set off your symptoms and make sure your body is getting all the nutrients it needs.

Control how much you eat

Even foods that are low in FODMAPs can cause digestive problems if you eat too much of them. Keeping an eye on how much you eat and eating small meals often can help you avoid bloating, gas, and other digestive problems.

A low FODMAP diet needs planning, awareness, and balance to keep the gut healthy. If you follow these tips, you can improve the health of your gut and lessen the symptoms of FODMAP intolerance.


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You should know which foods are safe and which ones you should avoid. Low FODMAP foods are low in fermentable carbohydrates, making people with irritable bowel syndrome (IBS) and other digestive problems feel sick.

You can ensure you get all the nutrients you need and keep your symptoms under control by eating a variety of low-FODMAP foods. This section will discuss some of the best low-FODMAP food lists and the high-FODMAP foods you should avoid.

Low in FODMAP (Must be included in your diet)

  • Protein-rich foods include beef, pork, chicken, fish, eggs, and tofu.
  • Nuts/seeds: (limit to 10-15 each) (limit to 10-15 each) (no more than 10–15 of each) Almonds, macadamia nuts, peanuts, pine nuts, and walnuts.
  • Dairy products include almond milk, lactose-free milk, rice milk, coconut milk, lactose-free yogurt, and hard cheeses.
  • Vegetables include bamboo shoots, bok choy, bean sprouts, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.
  • Fruits include bananas, blueberries, cantaloupe, honeydew, grapefruit, kiwi, lemon, lime, oranges, and strawberries.
  • Grain foods include oats, oat bran, rice bran, quinoa, white rice, corn flour, and gluten-free pasta.

High FODMAP (Foods to Avoid)

  • Galactans: Beans (even baked beans), lentils, chickpeas, and soybeans are all legumes.
  • Polyols are fruits like apples, apricots, avocados, cherries, figs, peaches, pears, plums, and sugar alcohols that have pits or seeds.
  • Fructans can be found in rye and wheat, asparagus, broccoli, cabbage, onions, and garlic.
  • Lactose is found in dairy products (milk from cows, goats, or sheep), custard, yogurt, and ice cream.
  • Fructose comes from honey, high-fructose corn syrup, agave, and fruits like apples, mangos, pears, and watermelon.


A low-FODMAP diet can be a good way to keep your gut healthy and prevent digestive problems. By knowing which foods are high in FODMAPs, eating foods that are low in FODMAPs, avoiding processed foods, and watching how much you eat, you can help your gut health and overall health.

Talking to a registered dietitian is another step that can help you make a personalized low-FODMAP meal plan. A low FODMAP diet can be a good way to keep your gut healthy, especially for people who have digestive problems. 

This diet cuts out high-FODMAP foods that are known to cause digestive problems. Also, this can improve the health of the gut and reduce inflammation. But it’s important to remember that the low-FODMAP diet shouldn’t be used as a long-term solution and should only be done with the help of a doctor. 

It is important to slowly reintroduce FODMAPs to find out how well each person can handle them and to eat a balanced, varied diet to get enough nutrients. Gut health can also be helped by doing things that reduce stress and working out regularly. Overall, a healthy and happy gut can be achieved by following a low FODMAP diet, reintroducing foods slowly, and living a healthy life.