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FODMAP Diet Guide: Foods, Benefits, and Tips for Digestive Health

Written by healthwords.ai's team of doctors and pharmacists based in UK | Updated: 30 Jun 2025 | 3 min read

The FODMAP diet helps people who have stomach problems like bloating, gas, and pain after eating. It is especially helpful for people with irritable bowel syndrome (IBS), which is a common stomach issue. The diet works by cutting out certain foods that can cause these problems. Many people feel better when they know which foods make their symptoms worse.

What are FODMAPs?

FODMAPs are types of carbohydrates (carbs) found in some fruits, vegetables, dairy, and wheat. These carbs can be hard for some people to digest. When they are not digested well, they can cause gas, bloating, cramps, and diarrhea.

There are four types of FODMAPs:

  • Oligosaccharides: Found in onions, garlic, and wheat. They can cause gas.

  • Disaccharides: Like lactose in milk and yogurt. Some people can’t digest lactose well.

  • Monosaccharides: Like fructose in apples and honey. Some people have trouble absorbing it.

  • Polyols: Sugar alcohols in some fruits, vegetables, and sugar-free products. They can upset the stomach if eaten in large amounts.

People with sensitive stomachs, especially those with IBS, can feel better by eating fewer FODMAPs.

Benefits of the FODMAP Diet

  • Many people with IBS feel better on this diet. Studies show up to 70% of people with IBS have fewer symptoms after following it.

  • It can help with less bloating, gas, and stomach pain.

  • It makes daily life easier because stomach problems do not get in the way.

  • You do not have to avoid all FODMAPs forever. You can find out which ones bother you and only avoid those.

  • Doctors often recommend this diet for people with stomach problems.

How to start the FODMAP Diet

There are three main steps:

  1. Elimination: For 4 to 6 weeks, avoid all high-FODMAP foods like onions, garlic, wheat, some dairy, and certain fruits and vegetables. This helps you see if your symptoms get better.

  2. Reintroduction: Slowly add high-FODMAP foods back one at a time. Watch for symptoms to find out which foods cause problems.

  3. Personalization: Make a diet that works for you by avoiding only the foods that cause symptoms.

Keeping a food diary helps you track your symptoms and progress. A dietitian can help you with this process.

Common High- and Low-FODMAP Foods

High-FODMAP foods:

  • Fruits: apples, pears, watermelon, mangoes

  • Vegetables: garlic, onions, cauliflower, mushrooms

  • Dairy: milk, soft cheese, yogurt

  • Grains: wheat bread, pasta, cereals

  • Sweeteners: sorbitol, xylitol (in sugar-free gum and sweets)

Low-FODMAP foods:

  • Fruits: bananas, blueberries, oranges, strawberries

  • Vegetables: carrots, potatoes, spinach, zucchini

  • Dairy alternatives: lactose-free milk, almond milk, hard cheeses like cheddar

  • Grains: rice, oats, quinoa, gluten-free bread

  • Proteins: meat, fish, eggs, tofu

Knowing which foods are high or low in FODMAPs helps you make better choices.

More benefits and tips for success

The low-FODMAP diet can:

  • Help reduce stomach problems like bloating and pain.

  • Improve gut health and help your body absorb nutrients better.

  • Give you more control over what you eat.

  • Help with weight management by reducing discomfort that can cause overeating.

Tips for success:

  • Plan your meals ahead.

  • Keep a food diary.

  • Take your time when adding foods back.

  • Get help from a dietitian if needed.

  • Eat a balanced diet with many low-FODMAP foods.

  • Read food labels carefully to avoid hidden FODMAPs.

  • Be patient and flexible as your body changes.

By following these steps and tips, you can make the FODMAP diet easier to manage and more helpful for your stomach.

This article has been written by UK-based doctors and pharmacists, so some advice may not apply to US users and some suggested treatments may not be available. For more information, please see our T&Cs.