What is the FODMAP Diet and is it right for you?

By: Isabel Smith, MS, RD, CDN

So many different diets claim to be the “it” fix when it comes to helping ease gastrointestinal symptoms. While some of the diets out there with large claims may be effective, many of them may in fact not be so well supported.

One of the diets that may actually have some gusto behind it for helping to ease gastrointestinal symptoms in those with irritable bowel syndrome (IBS) is the FODMAPs diet. FODMAP’s is an acronym for fermentable oligosaccharides, disaccharides, monosachharides and polyols – very basically they are types of carbohydrates found in some fruits, vegetables, beans, dairy and grains  may not be completely digested and absorbed in the intestine, and therefore may be fermented by gut bacteria and in some cases may cause water to be pulled into the intestine and cause an upset stomach.

What classifies as a FODMAP?

Food types Foods (High FODMAP foods)
Fruits Apples, nectarines, white peaches, boysenberry, figs, mango, pear, watermelon, dried fruit, apricots, blackberries, lychee, plums
Vegetables Asparagus, artichokes, sugar snap peas, garlic, leeks, onions
Grains/beans/nuts Barley, wheat, rye, chickpeas, baked beans, kidney beans, lentils, cashews, pistachio nuts
Dairy Custard, condensed milk, dairy dessert, evaporated milk, ice cream, milk, milk powder, unripened cheeses (ricotta, cottage cheese, cream, yogurts)
Other High fructose corn syrup, xylitol, mannitol, sorbitol, maltitol, chickory, honey

*Note that different sources may have slightly different lists for high vs low FODMAP foods

Who is the FODMAP’s diet meant for?

The FODMAP’s diet is one that has been found to be reasonably effective for those with Irritable Bowel Syndrome (IBS), at least in the short term when it comes to symptom reduction.

There are a few issues though. The first is that long-term cutting out all of these fruits and vegetables as well as grains and beans may not promote optimal health due to severe restriction of healthful nutrients. The second is that everyone is different, so there is no one clear path to success for most people. Finally, this diet isn’t meant to be one that’s long term, and instead is meant to be shorter term to help with symptom reduction; as experts will often recommend bringing back foods one at a time once symptoms have eased.

This diet aims to include those FODMAPs that are tolerable, while removing those that aren’t in efforts to reduce symptoms; it’s also important to note that everyone will be able to tolerate different FODMAPs better than others. Therefore, it is key as part of this diet to include those that work and exclude those that don’t.

How to find a plan with FODMAPs that works best?

If you’re someone who is interested and curious about the FODMAPs diet and how it may benefit you, start by researching the topic further to see if it’s something that might truly be right for you. If you’re unsure if it might be right for you or you’re curious how to get started, it’s best to get in touch with your doctor or a Registered Dietitian to help you come up with a plan that’s feasible and also safe for the longer term.


Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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