Resources / Wellness Tips

 

YOUR MAP TO A LOW
FODMAP DIET

 

Breaking Down “FODMAP”

In addition to a treatment plan, a Low FODMAP diet can help you manage constipation and the unwanted symptoms that go along with it: gas, bloating, and belly pain. Eating fewer FODMAPs can go a long way in improving your gut health. But what exactly are FODMAPs?

FODMAP stands for “Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols.” Don’t worry—there won’t be a quiz! Simply put, FODMAPs are carbs that your small intestine doesn’t absorb well—so do your best to avoid them whenever possible. Here’s a look at the FODMAPs:

Oligosaccharides

Wheat, rye, legumes, and fruits and
veggies such as garlic and onions.

Disaccharides

Milk, yogurt, and soft cheese—lactose is
the main carb here.

Monosaccharides

Fruits like apples and pears and
sweeteners that are chock-full of fructose.

Polyols

Fruits like peaches and blackberries and
low-cal sweeteners that end in “-ol.”

 

Mapping Out a Low FODMAP Diet

The FODMAP Swap
Replace High FODMAPs with Low FODMAPs for 2–6 weeks. This part's only temporary.

Read the Labels
Look for unexpected FODMAPs hidden in the ingredients of certain foods.

Know Your Portions
Low FODMAPs in higher quantities can still trigger symptoms.

Be Prepared
Pack Low FODMAP options when on-the-go to avoid spontaneous snacking.

Be Patient
Slowly reintroduce High FODMAP foods and take note of any change in symptoms.

Identify Your Triggers
Most people find that only 1 or 2 foods were the culprits. Cut those long-term to keep symptoms in check.

Sources:

  1. “FODMAPs and Irritable Bowel Syndrome.” Monash University. Accessed 3 Nov. 2021. www.monashfodmap.com/about-fodmap-and-ibs/

  2. "Starting the Low FODMAP Diet." Monash University. Accessed 29 Sept. 2025. https://www.monashfodmap.com/ibs-central/i-have-ibs/starting-the-low-fodmap-diet/

  3. Eswaran, Shanti. "Low-FODMAP (Fermentable, Oligo-, Di-, Mono-saccharides and Polyols) Diet." American College of Gastroenterology. Accessed 29 Sept. 2025. https://gi.org/topics/low-fodmap-diet/

 

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