Low-FODMAPs Diet Food Guidelines [Infographic]

Low-FODMAP Diet for Sufferers of IBS
Infographic from Baylor College of Medicine

FODMAP is an acronym for


FODMAPS are short-chain carbohydrates.

In certain individuals, FODMAPs are poorly digested and absorbed in the small intestine. Consequently, they reach the large intestine where they are fermented by gut bacteria.

FODMAPs Sensitivity
and Symptoms

Sensitivity or intolerance to FODMAPs is relatively common in individuals suffering with Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO) and other digestive issues.

Symptoms associated with FODMAPs intolerance or sensitivity include bloating, gas, nausea, abdominal pain and cramps, diarrhea and/or constipation, fatigue, lethargy, poor concentration

Low-FODMAPs Diet

Some health practitioners recommend a low-FODMAPs Diet for individuals who suffer from IBS, SIBO, and other functional gut disorders.  While a low-FODMAP diet will not cure IBS, certain studies have shown that it can benefit sufferers by helping to relieve or reduce symptoms of IBS.


The above infographic from Baylor College of Medicine shows which foods are allowed and which foods are disallowed on a Low-FODMAPs diet.  To learn more, please visit Gas, Bloating, Irritable Bowel:  A Gut Feeling That Something is Not Right (Baylor College of Medicine).

The infographic below is from Mindfulmealsblog.com, for which links are currently not working.


High FODMAP Foods List

Critics of the low-FODMAP diet say that while the diet may help reduce symptoms of IBS and SIBO by removing trigger foods, this is a "band-aid" which does not address or heal the root disorder and there may be drawbacks to following the diet in the long-term.

Restricting high-FODMAP foods may have a detrimental effect on the human gut microbiota.  This is because certain high-FODMAP foods are known to help feed beneficial bacteria that reside in the large intestine.

Human microbiome research is still in its infancy but, thus far, research suggests that the microbiome plays an important role in many aspects of human health, including the digestive, immune, nervous and endocrine systems.  Therefore, it may not be wise to possibly create an imbalance in the gut microbiota by starving out beneficial bacteria.

Consult a Healthcare Professional

Because digestive disorders can be complex, it is always best to consult a qualified healthcare provider or professional who will take a thorough medical history, run appropriate lab tests and then recommend a diet that is customized for the individual.


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