What it is, who it’s for, and how to do it safely and effectively

What Is the Low FODMAP Diet?

The Low FODMAP Diet is a short-term therapeutic eating plan designed to reduce symptoms like bloating, gas, cramping, diarrhea, and constipation. It helps manage digestive conditions—especially IBS (Irritable Bowel Syndrome) and SIBO (Small Intestinal Bacterial Overgrowth).

FODMAPs are types of fermentable carbohydrates that are poorly absorbed in the small intestine. When they ferment in the gut, they create gas and draw water into the intestines, which can lead to bloating, pain, or irregular bowel movements.

FODMAP =

• Fermentable
• Oligosaccharides (e.g., fructans, GOS)
• Disaccharides (e.g., lactose)
• Monosaccharides (e.g., excess fructose)
• And
• Polyols (e.g., sorbitol, mannitol)

When Should You Try a Low FODMAP Diet?

This plan may help you if you experience:

• Frequent bloating or gas
• Abdominal discomfort after eating
• Alternating constipation and diarrhea
• Food sensitivities that feel “random”
• Diagnosed IBS or suspected SIBO
• Post-infectious gut issues

Phases of the Low FODMAP Diet