Typically the low-FODMAP diet is used for people suffering from excessive visceral hypersensitivity – a fancy way of saying the lines of communication that run from the gut to the brain are out of whack. However, what the diet really does is removes many different gut irritants from the diet, giving the gut time to reset itself.

To be honest, the first time I heard FODMAP, I thought Frogmat? Foghat? What are those? Well actually, FODMAP is an acronym that stands for: Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols. FODMAPs are poorly absorbed carbohydrates found in a wide variety of foods that can be turned into gas by our gut bacteria. FODMAPs also draw water into the intestines, which further contribute to bloating and altered bowel motility.[2]

In a research setting, it is often recommended that people undertaking a low-FODMAP diet remove as many high FODMAP foods from their diet as possible for 4-6 weeks. However, those looking to simply reset digestion after the holidays can try removing FODMAPs from their diet for just a few weeks, as studies show even this short period of time can reset digestion.[3]

See the list below for help identifying foods that are high and low in FODMAPs.

It should be noted that low-FODMAP diets result in the removal of most prebiotics and fiber from the diet. Therefore, in order to maintain a healthy gut microbiota and ensure that bowel movements stay regular, I recommend supplementing with probiotics. For this type of digestive support, Bifidobacterium have the most evidence behind them, especially bifidobacteria lactis.[4] Furthermore, once digestion has returned to normal, you should reintroduce FODMAPs to your diet, being particularly cognizant of whether a certain category of these foods results in the return of digestive upset.

Avoid High FODMAP Foods

Fruits: Apples, pears, peaches, mango, sugar snap peas, watermelon, large servings of fruit such as dried fruit or fruit juices

Sweeteners: Honey, fructose, high fructose corn syrup, agave nectar

Consume Low FODMAP Foods

Fruits: Banana, blueberry, carambola, durian, grapefruit, grape, honeydew melon, kiwi, lemon, lime, orange, passionfruit, papaya, raspberry, strawberry, rhubarb, pomegranate, cranberry, clementine, cantaloupe

Sweeteners: Maple syrup, golden syrup

Avoid High FODMAP Foods

Regular and low-fat milk: Cow, goat, sheep, ice cream and yogurt

Soft and fresh cheeses: Ricotta, mascarpone, cream cheese, cottage cheese

Consume Low FODMAP Foods

Milk: Lactose-free, rice milk, almond milk, soy milk

Lactose-free yogurt and ice creams

Hard cheeses: Brie, camembert, cheddar, colby, feta, mozzarella, parmesan, swiss

Ice cream: Sorbet, almond milk

Butter and Ghee

Avoid High FODMAP Foods

Vegetables: Artichokes, asparagus, beetroot, brussels sprouts, broccoli, cabbage, fennel, garlic, leeks, okra, onions, peas, shallots

Cereals: Wheat and rye

Legumes: Chickpeas, lentils, red kidney beans, baked beans

Fruits: Watermelon, apples, peaches, rambutan, persimmon

Consume Low FODMAP Foods

Vegetables: Arugula, bamboo shoots, bell peppers, butternut squash, bok choy, carrot, celery, chives, chayote, cucumber, eggplant, ginger, green beans, kale, lettuce, chives, parsnip, pumpkin, tomatoes

Garlic Substitute: Try garlic infused oil (remove garlic before eating)

Cereals: Arrowroot, gluten-free grains, millet, quinoa, rice

Avoid High FODMAP Foods

Fruits: Apples, apricots, cherries, longons, lychees, nectarines, pears, peaches, plums, prunes, watermelon

Vegetables: Avocado, cauliflower, mushrooms, snow peas

Sweeteners: Sorbitol, mannitol, xylitol, isomalt, and others sweeteners ending in “ol”

Consume Low FODMAP Foods

Fruits: Banana, blueberry, grape, honeydew melon, kiwi, lemon, lime, mandarin, orange, passionfruit, papaya, raspberry

Sweeteners: Sugar (sucrose), glucose, other sweeteners not ending in “ol”