A Beginner’s Guide to a Low FODMAP Diet

High FODMAP foods may be causing some of your digestive sensitivity. Find out which foods might be the culprits.

Food sensitivities can range from being mildly uncomfortable to completely debilitating, which can make everyday life difficult. In some cases, following a new diet can be one of the simplest and most effective ways to combat these sensitivities. Originating from Monash University in Australia, Low FODMAP diets have become more and more popular over the last few years¹, and can help provide benefits for people with digestive issues from a food sensitivity.

About food sensitivities

A food sensitivity, or food intolerance, can trigger negative reactions in the digestive tract. Unlike food allergies, food sensitivities aren’t life threatening, but they can still be very painful, distressing and inconvenient. Common symptoms of a food sensitivity include²:

Nausea
Vomiting
Abdominal pain
Bloating or gas
Occasional Constipation
Diarrhea

How Low FODMAP diets work

Low FODMAP diets work by reducing or eliminating problem foods that contain these types of carbohydrates. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) are types of short-chain carbohydrates found in certain foods that are indigestible or poorly absorbed by certain people¹. When FODMAPs aren’t absorbed correctly in the small intestine, they move through the digestive tract, producing an increased volume of liquid and gas in both the small and large intestine.²

The benefits of following a Low FODMAP diet

Mealtime should be enjoyable, not stressful. Digestive issues resulting from High FODMAP foods – like abdominal pain, gas, bloating, diarrhea and constipation²– can be irritating, inconvenient and downright embarrassing. Following a Low FODMAP diet may help decrease these symptoms and help you avoid some uncomfortable or awkward digestive problems.

Low FODMAP diets are often recommended for a variety of digestive conditions and other functional gastrointestinal disorders.

Low FODMAP foods vs. High FODMAP foods ^{3, 4, 5, 6}

Food Type	Low FODMAP	High FODMAP
Fruits	Avocado, banana (small firm), blueberries, cantaloupe, grapes, honeydew melon, kiwi, pomegranate (handful), lemon, lime, olives, oranges, papaya, plantains, pineapple, raspberries, rhubarb, strawberries	Apples, apricots, banana (ripe), blackberries, cherries, grapefruit, mango, nectarines, peaches, pears, plums, watermelon, canned/dried fruit
Vegetables	Arugula, bamboo shoots, bell peppers, broccoli, carrots, cabbage, corn, eggplant, fennel, green beans, kale, lettuce, parsley, parsnip, potatoes, spinach, sweet potatoes, tomatoes, turnips, water chestnut, zucchini	Artichokes, asparagus, beets, Brussel sprouts, cauliflower, celery, garlic, leeks, mushrooms, okra, onions, peas, shallots, snow peas, sugar snap peas
Grains	Amaranth, brown rice, bulgur wheat, oats, gluten-free products, quinoa	Barley, couscous, farro, rye, semolina, wheat
Dairy and Alternatives	Almond milk, coconut milk, hemp milk, rice milk, butter, hard or aged cheeses (such as cheddar, parmesan or brie)	Cow’s milk, Buttermilk, cream, custard, ice cream, margarine, soft cheeses (such as ricotta or cottage cheese), soy milk, yogurt
Nuts, Seeds, and Legumes	Almonds, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, walnuts, chia seeds, pumpkin seeds, sesame seeds, sunflower seeds	Baked beans, black-eyed peas, butter beans, chickpeas, lentils, kidney beans, lima beans, soybeans, split peas

Ensuring balanced nutrition on a Low FODMAP diet

Many High FODMAP foods are also high in fiber, meaning people following a Low FODMAP diet may not be getting enough soluble fiber, which may help with gut health and regularity. According to the Institute of Medicine, it is recommended that adults consume a certain amount of grams of fiber per day⁷:

	Age 50 or younger	Age 51 or older
Men	38 grams per day	30 grams per day
Women	25 grams per day	21 grams per day

The best way to ensure you’re getting enough fiber is to fill up on Low FODMAP, high-fiber foods like bananas, blueberries, green beans, broccoli, peanuts and turnips⁵.Fiber supplements can also be a big help. Benefiber Advanced Digestive Health, which is low FODMAP itself, contains four grams of dietary fiber per serving. It not only helps maintain digestive health, but also helps relieve occasional constipation and abdominal discomfort – without causing diarrhea*. Benefiber Advanced Digestive Health is 100% natural and gluten free, and can help you take control of your gut health naturally.*

Is a Low FODMAP diet right for you?

This diet can be difficult to follow and will require a time commitment in order to educate yourself about the correct types of foods to eat, prepare and pack meals and pay attention to changes in your digestion. Also, because everyone’s bodies are different, there is no guarantee that a Low FODMAP diet – or any other diet, for that matter – will help with your food sensitivity. With any change to your diet or lifestyle, also make sure you work with your physician or a trained dietary professional to ensure you are meeting all your personal health needs.⁸

How to get started on a Low FODMAP diet

With the support of a physician or a trained registered dietitian nutritionist, your first step to begin a Low FODMAP diet is to identify and avoid as many High FODMAP foods as possible. Consider creating a food diary to help keep track of your progress as you work through the diet⁷. Since the diet has gained popularity recently, you can find plenty of Low FODMAP cookbooks and recipes online. You can also download a smartphone app like the Monash University FODMAP Diet app for on-the-go access to help you easily determine which foods are low and high in FODMAPs.⁷

Once your symptoms (hopefully!) begin to subside, which can take anywhere from two weeks to two months, you can start slowly reintroducing High FODMAP foods. Use your food diary to keep track of which ones your body can and cannot tolerate. Once you have a better sense of the amount and type of foods your body can manage well, you can personalize your diet for better control of your gut health.^{3, 8}

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