FODMAP Diet

Assorted fresh vegetables and spices arranged around a wooden bowl of mixed diced vegetables on a dark surface.

What Is FODMAP Diet?

The FODMAP diet (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) is designed to help individuals manage digestive symptoms, particularly those with irritable bowel syndrome (IBS) or other gut-related issues.

By reducing the intake of certain short-chain carbohydrates that are poorly absorbed in the small intestine, the FODMAP diet can alleviate symptoms like bloating, gas, abdominal pain, and diarrhoea.

While the FODMAP diet is highly beneficial for those with IBS, it is not typically recommended for treating fungal infections or Candida overgrowth. The focus is on restricting carbohydrates that ferment in the colon and cause uncomfortable digestive symptoms. Let’s dive deeper into what the FODMAP diet entails, who it benefits, and which foods to focus on or avoid.

Various legumes, including white beans, chickpeas, kidney beans, green peas, lentils, and split peas, displayed in wooden spoons on a white surface—ideal options for an anti-candida diet.

What Are FODMAPs?

FODMAPs are a group of short-chain carbohydrates that resist digestion. Instead of being absorbed into the bloodstream, they travel to the far end of the intestine, where gut bacteria ferment them, producing gas.

This can lead to digestive issues like bloating, gas, and abdominal discomfort, especially in individuals with a sensitive gut.

Common FODMAPs include:

Fructose: A sugar found in many fruits and vegetables, as well as table sugar and sweeteners.
Lactose: A carbohydrate present in dairy products.
Fructans: Found in grains like wheat, rye, barley, and some vegetables.
Galactans: Primarily found in legumes.
Polyols: Sorbitol and mannitol, often used as sweeteners and found in some fruits and vegetables.

How FODMAPs Affect Digestion

Not everyone is sensitive to FODMAPs, but for those with conditions like IBS, these carbohydrates can trigger a range of uncomfortable symptoms. The severity of these symptoms often depends on the gut’s bacterial composition and diversity.

FODMAPs can cause digestive distress in sensitive individuals by drawing water into the intestines and fermenting in the colon, producing gas. This can lead to symptoms such as:

Bloating
Gas
Diarrhoea
Constipation
Stomach pain
Nausea

Sensitivity to FODMAPs varies between individuals. For example, some people are sensitive to lactose and fructose, which can cause digestive conditions like IBS. Some may have lactose intolerance or dairy allergy. Others may be experiencing food allergies and intolerances.

A person in a gray sweater and plaid pajama pants sits on a bed, holding their stomach with both hands, indicating discomfort, possibly considering an anti candida diet for relief.

Why Are FODMAPs Difficult to Digest?

FODMAPs are fermentable short-chain carbohydrates, meaning they can’t be broken down and absorbed in the small intestine. Instead, they draw water into the intestines and are fermented by gut bacteria in the colon. This fermentation produces gases such as hydrogen, leading to gut symptoms in sensitive individuals. Fermentation can cause discomfort for individuals with sensitive digestive systems. (Monash University).

Here’s why:

Resist Digestion: Most FODMAPs pass through the small intestine without being broken down.
Fermentation: Gut bacteria in the colon feed on FODMAPs, producing gas and short-chain fatty acids.
Indigestion: In sensitive individuals, the byproducts of fermentation can cause:
Gas, bloating, and abdominal pain
Diarrhea (due to excess water in the intestines) or constipation (if fermentation slows digestion)

Benefits of a Low-FODMAP Diet

Studies have shown that following a low-FODMAP diet can significantly reduce digestive symptoms in those with IBS and other functional gut disorders. The main benefits of this diet include:

Reduced bloating and gas:
By minimising fermentable carbohydrates, individuals experience less gas production and bloating.
Improved gut health:
Lower FODMAP intake can help stabilise digestion, making bowel movements more regular and less painful.
Symptom management for IBS:
Many people with IBS report fewer flare-ups and reduced symptoms while following a low-FODMAP diet.
Potential improvement in gut bacterial balance:
Some research suggests that a more controlled intake of fermentable carbohydrates can positively influence gut microbiome diversity.

What Can You Eat On A FODMAP Diet?

There are many foods you can eat on a FODMAPs diet approach, let’s first look at the low FODMAPs foods, or those foods considered best consumed on this diet. Later on we’ll look at the high-FODMAPs foods, those best avoided on this diet.

Low FODMAP Foods To Eat

Meats, Fish, Eggs

These protein-rich foods are naturally free of FODMAPs, but processed or marinated options may contain high FODMAP ingredients like garlic or onion.

Beef
Chicken
Eggs
Lamb
Salmon
Shrimp
Tuna
Turkey
Sardines

Nuts and Seeds

Low FODMAP nuts and seeds are great sources of healthy fats. Avoid high FODMAP varieties like almonds, cashews, and pistachios.

Macadamia nuts
Peanuts
Pine nuts
Pumpkin seeds
Sesame seeds
Walnuts

Fruits

These fruits are low in FODMAPs and can be consumed without triggering digestive issues.

Grapefruit
Kiwi
Lemons
Limes
Mandarins
Melons (except watermelon)
Oranges
Passionfruit
Pineapple
Strawberries
Unripe bananas

Vegetables

Vegetables vary in FODMAP content, but these are well tolerated in most cases.

Alfalfa
Bell peppers
Bok choy
Broccoli (heads or whole)
Carrots
Celery
Chives
Cucumbers
Eggplant
Fennel
Ginger
Green beans
Kale
Lettuce
Olives
Parsnips
Potatoes
Radishes
Spinach (baby and regular)
Spring onions (green part only)
Squash
Sweet potatoes
Tomatoes
Turnips
Water chestnuts
Yams
Zucchini

Grains, Starches, and Cereals

These grains and starches are low in FODMAPs and make for safe choices on this diet.

Amaranth
Brown rice
Corn
Oats
Popcorn
Quinoa
Sorghum
Tapioca
Tortilla chips

Fats and Oils

All fats and oils are naturally low in FODMAPs, making them safe to include in your diet.

Butter
Oils (olive, coconut, etc.)

Dairy Products

Lactose-free dairy and some aged cheeses are safe for a low FODMAP diet.

Aged cheeses (Brie, Camembert)
Lactose-free dairy products

Sweeteners

Certain sweeteners are low in FODMAPs and can be used sparingly.

Maple syrup
Stevia

Beverages

These beverages are low FODMAP and generally well tolerated.

Summary of Foods to Enjoy:

Protein: Beef, chicken, eggs, seafood like shrimp and salmon.
Fats: Oils, nuts like macadamias, seeds like sesame and pumpkin.
Fruits: Kiwifruit, strawberries, unripe bananas, citrus fruits.
Vegetables: Zucchini, carrots, spinach, lettuce, green beans.
Grains: Quinoa, brown rice, tortilla chips, oats.

By following these food lists, you can maintain a nutritious and balanced low FODMAP diet while minimising digestive discomfort. Always remember that individual tolerance varies, and it’s important to find what works best for you.

High FODMAP Foods to Avoid

For those on a low-FODMAP diet, certain foods are known to be common triggers due to their carbohydrate content. These foods include the HIGH-FODMAPs foods, here is a summary:

Fruits (High in Fructose and Polyols)

Apples,
Apricots
Blackberries
Blueberries
Boysenberries
Cherries
Dates
Figs
Grapes
Nectarines
Peaches
Pears
Plums, Prunes
Raspberries
Watermelon

Vegetables (High in Fructans, Mannitol, and Galactans)

Artichokes
Asparagus
Beetrrot
Broccoli
Brussels sprouts
Butternut squash
Cabbage
Cauliflower
Fennel
Garlic
Bitter melon
Leeks
Mushrooms
Okra
Onions
Peas
Shallots
Scallions

Legumes (Rich in Galactans)

Almonds
Baked beans
Black beans
Black-eyed peas
Broad beans
Butter beans
Cashews
Chickpeas
Fava beans
Kidney beans
Lentils
Pinto beans
Pistachios
Soybeans
Split peas

Dairy Products (Containing Lactose)

Ice cream
Cottage cheese
Ricotta cheese
Cream cheese
Most yogurts
Soft and fresh cheese
Sour cream
Whey protein supplements
Milk (dairy-based milk)

Grains (High in Fructans)

(bread, biscuits, most breakfast cereals, crackers, pancakes, pasta, tortillas, waffles)

Amaranth
Barley
Rye
Wheat

Sweeteners (Containing Polyols and Fructose)

Agave nectar
Fructose
High fructose corn syrup
Honey
Isomalt
Malt extract
Maltitol
Mannitol
Molasses
Sorbitol
Xylitol

Beverages (High in FODMAPs)

Coconut water
Fortified wines
Fruit juices
Kombucha
Oat milk
Rum
Soda drinks
Soy milk
Tea (chai, chamomile, fennel)

Fats and Nuts (High in FODMAPs)

Almonds (in large quantities)
Cashews
Pistachios
Avocados (depending on portion size)

Foods to Avoid or Limit on a Low FODMAP Diet:

Dairy-based products: Milk, yogurt, ice cream
Wheat-based products: Bread, crackers, muffins, pastries, pasta
Legumes: Beans, lentils
Certain vegetables: Artichokes, asparagus, onions, garlic, mushrooms
Certain fruits: Apples, cherries, pears, peaches, blackberries, watermelon, prunes
Nuts: Cashews, almonds (in large quantities), pistachios
Beverages: Coconut water, kombucha, fruit juices, soy milk, tea with FODMAP ingredients

By avoiding or limiting these high FODMAP foods, people with conditions like IBS or SIBO can reduce symptoms and improve gut health.

Key Points

Normal Function:
FODMAPs serve a beneficial role by feeding gut bacteria and supporting digestive health.
Those with Sensitive Guts:
Those with sensitive digestive systems, Candida overgrowth, or SIBO may need to avoid certain FODMAPs to manage symptoms effectively.
A Diagnostic Tool:
A low FODMAP diet helps pinpoint specific FODMAPs that cause issues, allowing individuals to reintroduce tolerated foods and avoid those that trigger symptoms.

In summary, while FODMAPs are not inherently bad and are beneficial for most, individuals with sensitive digestive systems or IBS may need to adjust their intake based on personal tolerance.

How Does the Low FODMAP Diet Work?

The low FODMAP diet is designed to help individuals identify which FODMAPs are triggering their symptoms. Learn about the foods that are high and low in FODMAPs. There are numerous books and online resources that offer thorough lists (Keeping in mind that you may have a different level of tolerance for any given FODMAP).

The FODMAPs Diet process involves three key steps:

Step 1: Elimination

Identify High FODMAP Foods You Love:
The first foods you remove in this diet (like any elimination or low-reactive diet) are the high-FODMAPs foods you eat on a daily basis, or the ones you crave or love to eat.
Avoid all high FODMAP foods for 2-6 weeks to reduce any symptoms. This identifies FODMAPs causing symptoms.
Take Note of Your Response To Various Foods:
Keep a close eye on how your body responds to various foods. While some people may be able to consume a small amount of certain high-FODMAP foods without experiencing any symptoms, others may need to completely avoid them. It depends greatly on the individual’s tolerance level.

Step 2: Reintroduction

Reintroduce Foods Methodically
Start reintroducing FODMAP groups one at a time, in small quantities, following the elimination phase. Reintroduce fructans, for instance, by eating a tiny amount of wheat or garlic. Wait a few days while keeping an eye on your symptoms. Try a larger portion if you don’t experience any symptoms. If you experience symptoms, you may have found a trigger food.
Reintroduce Foods While Observing Symptoms
Slowly reintroduce high FODMAP foods, one at a time, every three days to identify which ones cause symptoms.

Step 3: Customisation

Slowly Expand and Customise Your Diet.
Gradually add foods you can tolerate to your diet as you discover them. You can develop a more varied and balanced eating plan as a result.
Once trigger foods are identified, avoid or limit them long-term while enjoying all other foods.
Consider Tolerance Testing Over Time:
Your ability to tolerate FODMAPs may improve over time, especially if your microbiome improves. Re-evaluate your tolerance to certain fruits and vegetables on a regular basis to determine whether you can re-introduce them, or whether you should keep away from them altogether.

By following this structured approach, individuals with FODMAP sensitivities can enjoy a diet that is balanced and symptom-free.

Should We All Avoid FODMAPs?

No, it is not necessary for everybody to avoid FODMAP containing foods, nor desirable.

While FODMAPs are generally health-promoting, some individuals, particularly those with Irritable Bowel Syndrome (IBS), can benefit significantly from following this dietary approach.

Studies show that approximately 70% of people with IBS find significant relief from these symptoms when following a low FODMAP diet. (O’Keeffe et al., 2017). The FODMAPs diet is not meant for long-term use but rather as a diagnostic tool to identify which FODMAPs trigger symptoms for each individual.

Studies have shown, given that it is an exclusion diet, the FODMAPs approach should be undertaken for limited periods of time. After the two- to six-week restrictive phase, the patients must be tested to detect which FODMAPs they can safely reintroduce into their diet (Bellini et al., 2020).

For most people, there is no need to avoid gluten unless they have celiac disease. However, many mistakenly believe they have gluten sensitivity when, in fact, their issue may be related to fructans, a type of FODMAP found in wheat. Both fructans and gluten levels are high in wheat, and they can produce similar digestive symptoms, leading to confusion between the two (Skodje 2018).

Fructans are complex carbohydrates (oligosaccharides) that the body cannot digest and must be fermented by beneficial gut bacteria. This differs from gluten, which is a protein often demonized as unhealthy. Yet, recent studies suggest that non-celiac gluten sensitivity (NCGS) may be more of a misdiagnosis or even an invention of the gluten-free industry, which is projected to reach $14 billion by 2032 (Pearlman 2019) .

Fructans Sensitivity vs. Gluten Sensitivity

Gluten: A protein found in wheat, often blamed for digestive issues.
Fructans: A complex sugar found in wheat, often responsible for IBS-like symptoms.

Recent research suggests that many who think they are gluten-sensitive may actually be reacting to fructans (FODMAPs). “Non-celiac wheat sensitivity” (NCWS) is considered a more accurate term than NCGS, as the intolerance may stem from fructans, not gluten (Catassi 2023).

The Bigger Picture

Wheat Sensitivity: Symptoms could be due to fructans, not gluten.
Gut Health: Many digestive issues may stem from an imbalance in gut bacteria that makes it hard to ferment fructans.
Potential Overlap: Some cases may involve histamine intolerance rather than gluten or fructans sensitivity.

In conclusion, unless you are diagnosed with celiac disease, it’s possible you can reintroduce gluten-containing foods into your diet once your gut health improves. It’s likely that fructans, not gluten, is the real culprit behind your symptoms.

FODMAPs Diet Is Not an Antimicrobial or Gut-Building Diet

The FODMAPs diet is primarily designed to alleviate symptoms of Irritable Bowel Syndrome (IBS), and it does not specifically target microbial imbalances such as Candida overgrowth or Small Intestinal Bacterial Overgrowth (SIBO).

While certain FODMAP foods like fruits and vegetables may exacerbate symptoms in those with dysbiosis or Candida, eliminating them is not a guaranteed solution for managing these conditions. Candida, for instance, can adapt and survive by metabolising other nutrients if carbohydrate-rich foods are restricted.

Studies also reveal that restricting the intake of fermentable carbohydrates has the opposite effect of prebiotic supplementation in patients with gut problems, with a reduction in Bifidobacteria and shifts similar to those observed with dysbiosis. (Vandeputte et al., 2020).

Candida and Gut Health

It’s important to recognize that simply removing carbohydrates does not “starve” Candida. Instead, it is often the consumption of sugar, processed foods, alcohol, antibiotics, and high stress levels that contribute to Candida and gut imbalances (Jawhara 2023).

Surprisingly, many fruits and vegetables often eliminated in Candida-focused diets may not need to be excluded.

The Importance of Fibre for Gut Health

Although the FODMAPs diet can reduce symptoms in individuals with IBS, it does not inherently promote long-term gut health. In fact, many FODMAP foods like fruits and vegetables play a key role in fostering a healthy gut environment.

Research has shown that diets rich in vegetable fibre and root vegetables lead to increased short-chain fatty acid (SCFA) production, beneficial mucus secretion, and enhanced bacterial diversity, which are all critical for a balanced gut microbiome .(den Besten et al., 2013).

In conclusion, while the FODMAPs diet is effective for symptom management, building a strong and diverse gut microbiome often requires incorporating fibre-rich, prebiotic foods that may initially seem problematic in conditions like Candida overgrowth.

Key Takeaways for Managing IBS with FODMAPs

If you suffer from digestive issues, such as IBS, or have sensitivities to certain foods, the FODMAP diet may be a helpful tool to manage symptoms.

Here are some key tips:

Focus on Low-FODMAP Foods:
Stick to foods like low-FODMAP vegetables, fruits, meats, and dairy alternatives.
Avoid High-FODMAP Triggers:
Reduce or eliminate high-FODMAP foods like beans, wheat, and certain fruits and vegetables.
Carefully Monitor Your Symptoms:
Introduce foods slowly to determine which specific FODMAPs are causing issues for you.
Follow a Careful Food-Reintroduction
Don’t be in any hurry when re-introducing foods, especially any high-FODMAPs food you really enjoyed previously.

By following a well-balanced low-FODMAP diet, you can significantly improve your digestive health and reduce discomfort. If necessary, work with a health-care professional or nutritionist to develop a meal plan tailored to your needs.

Key Articles to help support us on our health journey:

Can You Eat Avocado On Low FODMAP?

If you’re navigating the low FODMAP diet, you may be wondering whether avocados, a nutrient-packed superfood, fit into your meal plan. The answer depends on how much avocado you eat and your individual tolerance for FODMAPs.

In our article, we’ll explore whether avocados are compatible with a low FODMAP diet and how you can enjoy them while managing digestive symptoms – Can You Eat Avocado On Low FODMAP Diet

FODMAP Diet Tips

Without the help of a dietitian or nutritionist, some may find it difficult to customise the low-FODMAP diet to meet their needs, but it is possible with some careful self-monitoring and experimentation. The low-FODMAP diet should be used as a tool to identify trigger foods (usually certain fruits or vegetables) and treat symptoms. The following actions will help you in customising your FODMAPs diet:

FODMAPs Is Designed For Short-Term:
is definitely not meant to be a long-term eating plan. Once you’ve determined which foods set off your reactions, you can develop a more sustainable eating schedule that incorporates a wider range of foods.
It’s Not A Cure For Candida, SIBO, IBS, or IBD:
Remember – the low FODMAP diet involves limiting specific carbohydrate types that, in some people, especially those who have irritable bowel syndrome (IBS), can cause gut-related symptoms. This diet will not “cure” IBS, IBD, Candida overgrowth or SIBO, it will only help alleviate symptoms when you remove certain foods.
Use the FODMAP App from Monash University:
A useful tool for current information on particular foods and their FODMAP content is the Monash University FODMAP app. It can really help you when re-introducing foods.
Keep a Food-Symptom Journal:
To keep track of what you eat and any symptoms you encounter, keep a food journal. Keep track of when you eat and your symptoms. You can use this to pinpoint particular trigger foods or FODMAP groups.
Take a Quality Probiotic Every Day:
Studies show that probiotics can help a gut recover faster, especially with a diet change. Consider Yeastrix Probiotics.
Eat Balanced Meals:
When following any diet (even low-FODMAPs), it’s crucial to keep a balanced diet. Make sure you eat a variety of nutritious foods from different groups to make sure you’re getting enough nutrients.
If Necessary, Get Professional Advice.
Although you can customise the low FODMAP diet on your own, speaking with a naturopath or healthcare professional is advised in chronic cases, particularly if your symptoms are severe or if you have other underlying medical issues.

Eric Bakker N.D.

Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.