Low-FODMAP Diet
A short-term elimination diet that restricts fermentable carbohydrates (FODMAPs) to identify food triggers in irritable bowel and other functional gut conditions.
FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides And Polyols) are short-chain carbohydrates poorly absorbed in the small intestine. They draw water into the gut and are rapidly fermented by colonic bacteria, producing gas and bloating in sensitive people. The Monash University protocol uses a 2–6 week strict low-FODMAP elimination, followed by a structured reintroduction phase to identify personal triggers.
Foods to emphasize
- Low-FODMAP vegetables: carrot, zucchini, spinach, bell pepper, cucumber, lettuce
- Low-FODMAP fruit: strawberries, blueberries, kiwi, orange, pineapple
- Proteins: meat, poultry, fish, eggs, firm tofu, tempeh
- Grains: rice, oats, quinoa, gluten-free sourdough
- Lactose-free dairy or hard aged cheeses
- Garlic-infused oil (the FODMAPs are not fat-soluble)
- Macadamia nuts, walnuts, pumpkin seeds
Foods to avoid
- High-FODMAP vegetables: garlic, onion, cauliflower, mushrooms
- High-FODMAP fruit: apple, pear, watermelon, mango, stone fruit
- Wheat-based bread, pasta, and cereals (during the elimination phase)
- Most legumes (chickpeas, kidney beans, lentils in large portions)
- Lactose-containing dairy
- Sugar alcohols (sorbitol, mannitol, xylitol)
- High-fructose corn syrup
Key principles
- Use the Monash FODMAP app to check serving sizes — many foods are dose-dependent
- Do not stay in strict elimination longer than 8 weeks (microbiome impact)
- Reintroduce one FODMAP subgroup at a time
- Best done with a FODMAP-trained dietitian
Typical duration: 2–6 week strict elimination, then 6–8 weeks of structured reintroductions, then a long-term personalized diet.
Why it may help
Indigestion: Strong RCT evidence (Monash University) for symptom reduction in IBS and functional dyspepsia, with 60–80% of patients responding during the elimination phase.
Not intended as a long-term diet. The goal is to identify personal triggers and liberalize as much as possible.