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What is a low FODMAP diet?

A Low FODMAP diet is designed to help manage digestive symptoms by reducing foods that are high in fermentable carbohydrates (FODMAPs). These foods can trigger bloating, gas, and other IBS-related symptoms.

What does FODMAP stand for?

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols—types of carbohydrates that can be poorly absorbed in the digestive system, leading to discomfort.

Is the Low FODMAP diet gluten-free?

Not inherently. While some high FODMAP foods like wheat contain gluten, gluten itself is not a FODMAP. However, many low FODMAP recipes can be adapted to be gluten-free by avoiding ingredients like wheat, rye, and barley

What are some common low FODMAP and gluten-free foods?

Protein: Chicken, beef, fish, eggs, tofu (firm)

Vegetables: Carrots, cucumbers, bell peppers, zucchini, spinach

Fruits: Strawberries, blueberries, grapes, oranges

Grains: Rice, quinoa, gluten-free oats, polenta

Dairy alternatives: Lactose-free milk, almond milk

Others: Olive oil, peanut butter, nuts (except pistachios and cashews)

Can I eat bread on a Low FODMAP and gluten-free diet?

Yes, but you’ll need to choose bread made from gluten-free grains like rice or quinoa and check for low FODMAP ingredients. Many gluten-free breads are also low FODMAP, but some may contain high-FODMAP ingredients like high-fructose corn syrup. Always check the ingredients.

Can I eat dairy on a Low FODMAP diet?

Many dairy products contain lactose, a FODMAP, but lactose-free dairy options are usually fine. You can enjoy lactose-free milk, hard cheeses, and plant-based alternatives like almond milk.