I get a lot of questions about the FODMAP diet — who should try it, what it involves, and how to follow it. To answer the most common question right away: my gfJules Gluten Free All Purpose Flour is considered Low FODMAP. It contains tapioca, corn, potato and rice (all non-GMO), which are low in FODMAPs and make gluten-free, low-FODMAP baking much easier.
Beyond that, many people want to know why and how to follow a Low FODMAP diet and what the process looks like in real life. To provide practical guidance, I asked E.A. Stewart — a nutrition coach, integrative dietitian, gluten-free recipe developer, and digestive health expert — to share her approach to counseling clients who try the Low FODMAP diet. Her philosophy is balanced: focus on whole, minimally processed foods, but leave room to enjoy favorites so the diet isn’t all deprivation.
Please leave questions or comments below — E.A. and I will respond. If you’ve tried a Low FODMAP approach, tell us whether it helped and which recipes or ingredients you rely on most. For now, here is E.A.’s guidance on what the Low FODMAP diet is, who should try it, and how to do it effectively.
Thanks to Jules for inviting me to discuss the Low FODMAP diet. I’ve helped many clients with IBS find meaningful symptom relief by using this approach. Below I’ll explain what the Low FODMAP diet is, who it benefits, what you can eat, and how to follow the elimination, challenge, and integration phases so you can identify personal trigger foods while maintaining a varied, enjoyable diet.
What is a Low FODMAP Diet and Who Should Try It?
The Low FODMAP diet was developed by researchers at Monash University and can relieve IBS symptoms for a majority of people who follow it. “FODMAP” stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols — short-chain carbohydrates and sugar alcohols that are often poorly absorbed and can trigger symptoms such as gas, bloating, abdominal pain, constipation, and diarrhea.
High-FODMAP foods include groups such as fructans (onion, garlic, wheat), galacto-oligosaccharides (legumes, certain nuts), lactose (milk, some dairy), excess fructose (apples, mango, honey), and polyols (apricots, pears, cauliflower, sugar alcohols). These carbohydrates can feed gut bacteria, producing gas, and can draw fluid into the gut, contributing to diarrhea.
If you have a diagnosis of IBS and other conditions have been ruled out, a structured trial of a Low FODMAP diet is often worthwhile. Work with a clinician if possible to ensure safety and proper testing of food reintroductions.
What You Can Eat During Elimination
The elimination phase can feel restrictive at first, but there are many foods that are Low FODMAP and nourishing. Examples include:
- Fruit: Most berries, citrus fruits, melon, grapes, kiwi
- Vegetables: Bell peppers, cabbage, carrots, cucumber, leafy greens, potatoes, tomatoes
- Grains: Rice, oats (certified gluten-free if needed), quinoa, corn
- Nuts & Seeds: Almonds (in limited amounts), chia seeds, pecans, pumpkin seeds, walnuts
- Legumes: Certain canned chickpeas and lentils in small servings; peanut products
- Dairy: Hard cheeses and lactose-free dairy options
- Herbs & Spices: Most fresh and dried herbs and spices are fine
- Protein & Oils: Plain eggs, fish, poultry, meat, and cooking oils (FODMAPs are found in carbohydrate-containing foods)
Food testing is ongoing, so lists are continually updated. The Monash University Low FODMAP app provides current testing results and portion guidance.
How to Follow a Low FODMAP Diet
The Low FODMAP diet has three main phases: elimination, challenge (reintroduction), and integration.
Step 1 — Eliminate
During the elimination phase (typically 2–6 weeks, often around four weeks), avoid high-FODMAP foods to assess whether symptoms improve. Unlike celiac disease, higher-FODMAP foods do not cause permanent gut damage, so try to reduce anxiety about perfect adherence; stress itself can worsen symptoms.
Step 2 — Challenge (Reintroduce)
If symptoms improve during elimination, reintroduce individual high-FODMAP foods one at a time to determine tolerance. Reintroductions should be methodical — test single food types over several days while tracking symptoms in a food-symptom journal. Working with a dietitian experienced in Low FODMAP reintroduction is highly recommended.
Step 3 — Integrate
Once you identify personal triggers, integrate the widest possible variety of foods that you tolerate. The goal is a balanced, flexible diet that minimizes symptoms while supporting nutrition and quality of life. For many people, occasional higher-FODMAP foods are acceptable when planned appropriately, for example when traveling or dining out.
Integration is also the time to explore complementary IBS strategies such as stress management, exercise, gut-directed therapy, and selective supplements. Digestive enzymes for lactose or certain oligosaccharides and appropriate probiotics or prebiotic foods may help some people reintroduce specific foods, but results vary.
If symptoms persist despite a careful Low FODMAP trial, consult your physician or a specialist dietitian to explore other causes and next steps.
Eating Well on a Low FODMAP Diet
There are many delicious, nourishing Low FODMAP recipes available. Here are some ideas to get started:
- Fresh and Easy Quinoa Tabbouleh
- Gluten-Free Overnight Oats or Waffles
- Gluten-Free Granola Pancakes
- Gluten-Free Fruit Crisp
- Rosemary Pecan Chicken Salad on Zucchini Chips
- Gluten-Free Lemon-Almond Cake
- Raspberry Lemon Scones (one-bowl)
- Granola without Oats or Nuts
- Green Banana Flour Brownie Bites
- Reverse Gluten-Free Oatmeal Crisp
- Tostones (Fried Plantains)
- Baked Zucchini Fries
If you’d like more Low FODMAP recipes or help planning an elimination and reintroduction schedule, reach out to a qualified dietitian with Low FODMAP experience. And if you have questions for E.A., feel free to leave them below — she and I will respond.
