The Low-FODMAP diet is designed to alleviate symptoms associated with irritable bowel syndrome(IBS). Symptoms of the condition include abdominal pain, gas, bloating, constipation, diarrhea, and abdominal distension. The syndrome adversely affects the social and professional lives of victims. The Low-FODMAP diet plan seeks to improve the quality of life by building a pattern that limits and selects the right food types for individuals.

FODMAP is an acronym standing for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols which are carbohydrates found in many common foods and products and are poorly digested, leading to building up of gas and liquid in intestines. The Lo-Fodmap diet plan eliminates some foods containing these substances from the menu to help improve symptoms and sensitivity. It is important to note that IBS can also be triggered by other factors like stress, anxiety, medication and menstrual pain.

The Process of the Low FODMAP Diet Plan

The Low-FODMAP menu follows three stages and the first one includes restriction and elimination of all FODMAP foods. It lasts for between 3 to 8 weeks and foods to avoid include apples, mangoes and watermelon, rye, wheat and barley, milk and most dairy products, legumes form beans, peas to soybeans and lentils, vegetable like garlic, leeks, asparagus and mushrooms and sweeteners and additives including fructose, honey and molasses.

The second stage of the diet involves a systematic reintroduction of FODMAPS into the Low-FODMAP menu as individuals test which foods they are most sensitive to and which ones they can tolerate. In this phase, foods are reintroduced one at a time for a number of days though the amounts taken are still limited.

The last stage is creating a personalized diet based on the findings in stage two where the least tolerated food types and the most tolerated made into a part of the diet.



  • It is scientifically proven symptoms associated with IBS.


  • It does not work for around 30% of patients.
  • It is time-consuming and restrictive.


Who Should Do It

The Low-FODMAP diet is strictly for individuals with IBS as it can be very unhealthy for people without the condition as many FODMAPS are essential for gut health. It is recommended the eating plan be followed under the direction of a qualified dietician.


Meal Plan Ideas

Day 1

Breakfast: Sourdough toast with peanut butter.

Lunch: Quinoa Salad with Nuts.

Dinner: Low FODMAP Spaghetti Bolognese.

Snack: Carrot and cucumber sticks with cottage cheese.


Day 2

Breakfast: Overnight Banana Chocolate Oats

Lunch: Easy One-Pan Ratatouille

Dinner: Quinoa Crusted Chicken Parmesan and brown rice with low FODMAP veggies.

Snack: Certified Low FODMAP Almond Coconut Snack Bar.


Day 3

Breakfast:  Low FODMAP Blueberry Smoothie.

Lunch: Fresh Spring Rolls. Select a maximum of 3 veggies.

Dinner: Maple Garlic Glazed Salmon with low FODMAP veggies and cooked brown rice.

Snack: Certified low FODMAP Dark Chocolate, Nuts and Sea Salt Snack Bar.