Low FODMAP Diet Guide
For digestive calm, symptom relief & gut-healing clarity.
What is the Low FODMAP Diet?
The Low FODMAP Diet is a structured eating plan designed to reduce symptoms of bloating, abdominal pain, gas, diarrhea, constipation, and IBS/SIBO-related discomfort. FODMAPs are types of carbohydrates that can ferment in the gut and trigger symptoms in sensitive individuals.FODMAP = Fermentable • Oligosaccharides • Disaccharides • Monosaccharides • PolyolsThese carbs are not “bad”—they’re simply harder for certain digestive systems to tolerate.
How the FODMAP Diet Works
It happens in three phases:
1. Elimination (2–6 weeks)
You temporarily remove high-FODMAP foods to calm the gut and reduce symptoms. Goal: Clear the baseline.
2. Reintroduction (6–8 weeks)
You add back one FODMAP group at a time to learn which ones your body reacts to. Goal: Identify triggers.
3. Personalization (long-term)
Build a sustainable eating plan that avoids triggers while keeping your gut microbiome diverse. Goal: Your custom gut-friendly roadmap.
Benefits of the Low FODMAP Diet
✔ Reduces bloat and abdominal pain ✔ Improves IBS and SIBO symptoms ✔ Supports regular bowel movements ✔ Helps identify specific food triggers ✔ Promotes overall digestive balance
Foods to Avoid (High FODMAP)
Fruits
- Apples, pears, peaches, nectarines
- Mango, watermelon
- Cherries, blackberries
Vegetables
- Garlic, onions (all forms)
- Cauliflower
- Mushrooms
- Asparagus
Grains & Carbs
- Wheat: bread, pasta, tortillas
- Rye products
- Granola bars with honey or inulin
Dairy
- Milk
- Soft cheeses
- Yogurt (regular)
- Ice cream
Sweeteners
- Honey
- High-fructose corn syrup
- Sorbitol, mannitol, xylitol
Legumes
- Lentils (regular)
- Chickpeas
- Black beans
Foods You CAN Eat (Low FODMAP)
Fruits
- Strawberries, blueberries, raspberries
- Pineapple
- Kiwi
- Oranges
Vegetables
- Zucchini
- Carrots
- Romaine, spinach
- Bell peppers
- Potatoes & sweet potatoes (½ cup)
Proteins
- All meats & seafood
- Eggs
- Firm tofu, tempeh
Dairy Alternatives
- Lactose-free milk
- Almond milk
- Hard cheeses (cheddar, swiss)
- Greek yogurt (lactose-free)
Grains
- Rice
- Quinoa
- Oats
- Gluten-free breads & pastas
Fats
- Olive oil, avocado oil
- Butter (small amounts)
- Avocado (¼ serving)
Sample 1-Day Low FODMAP Meal Plan
Breakfast
- Eggs with spinach & bell pepper
- Gluten-free toast
- Strawberries
Lunch
- Grilled chicken salad
- Mixed greens, carrots, cucumbers
- Olive oil + lemon
Snack
- Lactose-free Greek yogurt
- Blueberries
Dinner
- Baked salmon
- Roasted potatoes
- Steamed zucchini
Dessert
- Pineapple slices
Tips for Success
⭐ Don’t stay in the elimination phase longer than 6 weeks ⭐ Read labels—garlic & onion hide in many packaged foods ⭐ Keep a food-symptom journal ⭐ Reintroduce foods slowly, one category at a time ⭐ Work with a provider for personalization (we can help!)
Who Is This Diet For?
- IBS (Irritable Bowel Syndrome)
- Suspected or confirmed SIBO
- Chronic bloating or abdominal pain
- Alternating constipation/diarrhea
- Food sensitivities
Human Performance Clinical Support
We help patients use the FODMAP diet safely as part of a full digestive-health approach that may include: ✔ Microbiome-friendly nutrition ✔ SIBO and IBS testing ✔ Gut-healing protocols ✔ Personalized meal plans ✔ Ongoing telehealth coaching