r/FODMAPS Apr 26 '25

MODS A thank-you from mods:

102 Upvotes

Thank you to everyone for helping this sub continue to support those going through the chaos of the FODMAP diet. If you go around answering questions, sharing stories, or just being generally cool: thank you. You all know who you are and you keep this niche sub healthy and happy.

Anyways. I'm taking feature suggestions for the sub:

An automod feature that catches ____?

Updates to the stickied post?

Any other suggestions?


r/FODMAPS Jul 14 '21

MODS Please read before posting! Subreddit rules, resources for the FODMAP diet, & FAQs.

115 Upvotes

r/FODMAPs' mission is to provide an open space for people to share resources, information, stories, and commiseration around the Low FODMAP diet for IBS. If you are a company/product and would like to self-promote, please reach out to the mods (specifically u/climb-high) for approval and flair your posts with the "name-brand products" label.

Subreddit rules

  • Follow Reddiquette
  • Don't play doctor/dietician
  • Support healthy eating, and don't encourage unnecessarily restricted eating
  • Avoid unnecessary confusion about the FODMAP diet:
    • Be clear if you're offering IBS advice that isn't part of the FODMAP diet
    • Be clear if you're guessing/speculating the answer to a question (and prefer to provide a source with a definite answer, if possible)
  • If anyone would like to add a rule or otherwise add to this wiki please comment below.

Welcome to the FODMAPs subreddit

We're a community of people who have an interest in the low-FODMAP diet. We share experiences, food ideas and recommendations to support each other on our FODMAP journeys, as well discussing the diet and asking questions. We welcome anyone who's following the diet, or looking to learn more about it.

Remember that we're not qualified to offer medical guidance, so all information here comes second to the Monash resources and any guidance or instruction that you may have been given by a medical professional.

What are FODMAPs, and who should follow the FODMAP diet?

For a thorough introduction, see Monash's overview of FODMAPs and IBS.

In particular, on what FODMAPs are:

Put simply, FODMAPs are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with IBS. FODMAPs are found naturally in many foods and food additives.

And on who should follow the FODMAP diet:

A FODMAP diet is intended is for people with medically diagnosed IBS. If a medical doctor has not diagnosed your gastrointestinal symptoms, you should not be following this diet. There are many conditions with symptoms that are similar to IBS, such as coeliac disease, inflammatory bowel disease, endometriosis and bowel cancer. You should not self-diagnose yourself with IBS. Instead, see a medical doctor who will assess your symptoms, run any tests needed to rule out other conditions and give you a clear diagnosis of IBS before you start this diet.

Resources

Location-specific resources

Numerous other shops and delivery services are available for different locations. Searching for particular low-FODMAP brands, e.g. Massel, may help you find shops with other low-FODMAP products in your region.

What foods are high/low in FODMAPs?

The Monash app is the most up-to-date tool for checking. There are some examples listed here, but the app includes more foods, so it will help you get a more varied diet.

Phases of the diet

There are three phases of the FODMAP diet: - Low-FODMAP, in which you substite high-FODMAP ingredients for low-FODMAP ones so that "you only eat foods in a low FODMAP serve." This aims to reduce symptoms as a baseline for the next stage. Some older resources call this stage "elimination", although Monash states that "low FODMAP diet is not an elimination diet. Rather, it is a substitution diet, whereby you swap one food for another". - Reintroduction, which "involves reintroducing foods back into your diet in a methodical way to determine which foods and FODMAPs trigger symptoms and which do not" - Personalization, when "you can begin to reintroduce foods and FODMAPs that were tolerated well and avoiding ONLY the foods that triggered your symptoms"

A Little Bit Yummy has further guidance on how to do the first two phases: - Low-FODMAP ("elimination") - Reintroduction

The personalization phase can sound quite black-and-white, but in practice some foods may trigger symptoms that aren't too inconvenient, or may only trigger symptoms when eaten in larger quantities. Ultimately it's up to each person (and their dietician, if they have one) to decide what balance of restriction, risk and symptoms works best for them. This may vary depending on the context, e.g. if onions make you fart profusely, you might not want to eat them before a date, but could eat them happily in other situations.

How to start following the FODMAP diet

As noted above, it's recommended that you seek medical guidance before starting, and, if possible, work with a dietician or similarly qualified medical professional.

Deciding to start the diet is all very well, but if you only have milk, bread, apples and baked beans in store, you're going to have a very difficult ride.

It helps to install the Monash app and give yourself the opportunity to plan the following before you start: - quick breakfasts for when you're in a hurry - packed lunches - breakfasts, brunches and lunches for leisurely weekends - dinners - snacks - treats and desserts - drinks - typical shopping list - where to buy suitable ingredients and products

Aim for it to be nutritionally balanced overall. Consider what you normally eat, how much variety you like to have, how much time you have, and whether you can prepare meals in batches. Realistically, if you're a very busy person, you may have to temporarily de-prioritize some other things so that you can do the low-FODMAP and reintroduction phases successfully, and enjoy the benefits in the long run.

You may also want to check if there are any suitable ready meals or delivery services available where you live.

Cooking throughout the FODMAP diet

Being able to cook some meals for yourself will give you more variety and options. If it turns out you're sensitive to onion or garlic, being able to cook will also serve you well in the long run!

Recipes

Remember that some ingredients are low-FODMAP only in certain quantities, so pay attention to the serving sizes.

Watch out for caveats about the ingredients, e.g. a recipe may ordinarily call for garlic, but have a tiny footnote telling you to use garlic-infused oil instead to make a low-FODMAP version.

Don't feel like you have to follow recipes for everything. If you're happy chucking some nutritionally balanced things in a bowl or wok and calling it a Buddah bowl or stir-fry, go ahead.

Low-FODMAP cakes and baking

Some gluten-free flour is also low-FODMAP (although check the ingredients to be sure). If you can get some of this, you can use it to follow gluten-free baking recipes, although you'll need to check all the other ingredients to make sure the final product is low-FODMAP. Shortbread works well.

Substitutes for high-FODMAP ingredients

Eating out throughout the FODMAP diet

Try enzymes that target FODMAPs (see “Resources” above). This may lessen the need to control every ingredient of the dish. Alas, we often have to be careful with what we order:

If you have control over where you'll be eating, look for places that prepare meals from fresh, basic ingredients. E.g. stir-fries and fresh salads can usually be adjusted easily to feature only ingredients you can eat, whereas lasagnas and stews that have already been prepared can't be adjusted.

Telling serving staff all the things you can't eat is overwhelming and, in practice, not usually very productive. Instead: - Summarise that you're following "a very restricted diet for health reasons", and only get into detail about FODMAPs if they're already familiar with it - Focus on the things you can eat - Look on the menu to see if there's something that can be adjusted easily. - E.g. if fish, chips and peas is on the menu but carrots feature in other menu items, ask if they could swap the peas for carrots. - If you order something with conditions/questions around it, look for a backup option in case there's an issue with your original choice. - Anticipate garlic and onions in sauces and dressings. If in doubt, ask for it to be omitted. - Learn to love: - buttered baked potatoes - chips/fries - undressed salad - sauteed vegetables - carrying a snack in case it's a complete disaster

It can be really frustrating, but it's worth staying well-mannered to keep the staff on board: - Reassure the staff that you won't die if they make a mistake - Be patient if they have follow-up questions - Share their pain about how complicated/awkward it is, and show appreciation of their efforts to accommodate your needs - Don't feel bad if you have to pick stuff out, scrape stuff off, or leave things uneaten. In some situations, this is simpler than trying to negotiate a perfect meal up front.

FAQ

These resources address frequently asked questions: - Monash FAQ - A Little Bit Yummy's guide to getting started

Below are some common topics.

How do FODMAPs combine or add up?

Is gluten a FODMAP?

No, gluten consists of proteins, and FODMAPs are carbohydrates. Seitan is pure gluten and is low-FODMAP.

Some gluten-free food products also happen to be low-FODMAP, so they can be eaten as part of the low-FODMAP diet. However, check the ingredients, because gluten-free foods can be high-FODMAP.

See also: - Monash University - Gluten and IBS - Avoiding wheat on a low FODMAP diet

Can I cook onion/garlic in my dish then remove it before the end of cooking?

See Cooking with onion and garlic - myths and facts.

I have other dietary/health needs. How can I follow the diet?

Seek guidance from a suitably qualified medical profession, so they can help you plan a healthy, balanced diet that meets all your needs.

Vegetarians and vegans may find the Low FODMAP And Vegan book useful. Vegetarians can additionally eat eggs and lactose-free versions of plain dairy products.

What about caffeine, fats, nightshades, spicy foods, having a nervous stomach, alcohol...?

For people that are sensitive not just to FODMAPs, they may need to tackle their IBS in several ways at once. A qualified professional can take your individual circumstances and needs into consideration, without restricting your diet and lifestyle more than is necessary.


r/FODMAPS 16h ago

General Question/Help Low fodmap for the homeless

22 Upvotes

Hi! I’m unhoused and it’s really making a mess of my diet for IBS-D. Does anyone have recommendations for non-perishable low-fodmap foods?

I’ve got a protein shake that works, and an energy bar that works, and I’m really out of ideas for more than about 400 calories between them. Trying to get my macronutrients right is really not easy.

I don’t have access to a stove of any sort or any refrigeration.

Thanks in advance for any ideas!


r/FODMAPS 8h ago

General Question/Help Throwing up while on diet?

3 Upvotes

I have IBS, hypothyroidism, and I’m lactose intolerant so my doctor recommended the FODMAP diet along with eating small light meals and it’s been so much easier on my stomach and totally fixed my constipation. However, when I eat a slightly larger meal or drink water right after eating I throw up. I either throw up water and no food or the food is completely undigested. There was one time where about 4 hours after eating some chicken it came right back up looking completely untouched like I had just chewed it. I used to feel very nauseous after eating but maybe actually threw up once or twice. Has anyone else experienced this and if so how did you fix this?


r/FODMAPS 13h ago

General Question/Help Diarrhea first few days into diet?

6 Upvotes

I recently decided to try a low fodmap diet because historically I've always struggled with gas and bloating.

Anyway I bought a bunch of the recommended foods and have been eating meals for the last 3 days or so. I've noticed that everyday I've had pretty liquid shits or the trots.

Any particular reason why this would be happening? I feel great otherwise and noticeably look and feel less bloated. I'm thinking maybe just my bodies reaction to eating stuff I don't typically eat? (Quinoa, zucchini, etc..) Body not used to eating clean? Does that make sense?


r/FODMAPS 8h ago

Tips/Advice Is juice from concentrate worse than freshly squeezed?

2 Upvotes

I love to have orange juice in the morning, but k suppose juice is a no-go?


r/FODMAPS 11h ago

Reintroduction Do I need to follow low fodmap after reintroducing the final group of foods if I have no symptoms?

3 Upvotes

Title says it all. After I finish the reintroduction phase with the final group, do I need to follow low fodmap for a few days after even if I have no symptoms? I can’t find anything online… I know I’m supposed to between reintroducing each group, but the end of the reintroduction phase is a bit more of a gray area of when to go back to a more regular diet (I miss garlic and onion, thank god those are not my trigger foods!). TIA!


r/FODMAPS 6h ago

Other/No Category Anyone from Mexico?

0 Upvotes

I am looking for someone who is from any part of Mexico to help each other


r/FODMAPS 13h ago

General Question/Help Sharp but mild stomach pain after eating anything for the past 3 days 19

2 Upvotes

So, either it started from the spicy fried chicken burger I ate late night after being exhausted from work or from eating breakfast from a cheap local joint. My stomach started aching 3 4 hours after that meal, but since it was a very mild pain, I ignored it but after eating lunch that day, the pain fully matured and have been like that since. It starts after eating anything and lasts for 2 3 hours . I have a rough upcoming work week so can't afford to be ill. How do I recover?


r/FODMAPS 22h ago

General Question/Help What to do when the majority of low fodmap foods are my triggers?

11 Upvotes

It’s basically impossible to eat enough nutrients for me because like 70% of the list are either my ibs trigger foods and a lot of the last 30% i’m allergic to. a doctor visit isn’t really going to help cause it takes 3-5 years on average to get an appointment.


r/FODMAPS 21h ago

Reintroduction Is this sourdough FODMAP?

3 Upvotes

Starter created with unbleached all purpose flour. Bread with starter, aforementioned ap flour, salt and water. Standard slow ferment-no added yeast.


r/FODMAPS 16h ago

General Question/Help Getting worse with my low fodmap diet

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1 Upvotes

r/FODMAPS 1d ago

General Question/Help [Recommendations] Low FODMAP Tooth Remineralisation Products

3 Upvotes

Hello IBS brain trust,

I've recently been told by my dentist that I should be considering tooth remineralisation products (he is correct), and recommended a brand (GC tooth mousse). Unfortunately, this brand follows the general dental industry trend of putting polyols in everything, particularly xylitol (apparently it's good for teeth somehow) and sorbitol (just cause its cheap, far as I can tell).

Researching products is proving difficult as many brands seem to not publish their ingredients online, only printing them on the side of the physical product packaging. I'm hoping someone will have a recommendation for a tooth remineralisation product that isn't loaded full of polyols.

Bonus points for any high fluoride toothpastes or mouthwashes that are also low FODMAP.


r/FODMAPS 2d ago

Tips/Advice Good news for those who like Torani Syrups!

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215 Upvotes

I posted in another post about how I'd try asking torani if their 'natrual flavors" had anything fodmap in them. They said they couldn't reveal what was in it, as it's proprietary info, but that they'd get back to me. Today they did, and lo and behold!


r/FODMAPS 1d ago

General Question/Help Gut Complications

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0 Upvotes

r/FODMAPS 2d ago

Reintroduction What counts as a successful reintroduction?

12 Upvotes

My main issues (that significantly impact my life) are the cramping and instant diarrhoea.

When doing a food challenge, would having quite a bit of gurgling / gas, but no other negative symptoms, count as a successful challenge? Or am I looking for no symptoms?


r/FODMAPS 2d ago

Tips/Advice Low FODMAP in Los Angeles

3 Upvotes

I’m 1 week in on FODMAP and I’m burning out on cooking so much for myself, then for family.

I’m in Culver City but happy to take any suggestions for low fodmap spots in LA that won’t be too irritated with my order.


r/FODMAPS 2d ago

General Question/Help Canadian people, I need some ideas

4 Upvotes

Been doing the low fodmap diet for awhile, and while it’s working for the most part, I’m badly craving a different style of sandwich.

Was wondering if anyone has found a good meat to use in a sandwich (like turkey deli meat) that follows the diet, and if not, what are you using instead.

Thanks and good luck on your fodmap journey!


r/FODMAPS 2d ago

General Question/Help Ideas needed. Burnout on carrots and celery.

3 Upvotes

I've been having raw carrots and celery with me weekday lunch. I'm completely burned out on then aside from not even liking celery. What other raw veggies are good for dips?


r/FODMAPS 2d ago

General Question/Help Best fructose intolerance defense?

4 Upvotes

So my biggest enemy is apples, probably like a lot of others with fructose intolerance. I won’t get near them ever again butttttt I’m curious about things like Hard Ciders. So… 1- Has anyone had any success taking an enzyme (fructaid) before hand and being okay/still alive? If so, how many pills and how far ahead before eating?

2- anyone have anything that HELPs alleviate pain after consuming fructose? And help not cripple me if I accidentally do eat something?


r/FODMAPS 3d ago

General Question/Help Suddenly can’t eat ground red meat, but it’s a large portion of what I eat

23 Upvotes

I am a hunter. I harvest at least 1 big game animal per year and it sets me up nicely with a food supply. I also slaughter my own beef. All red meat(excluding pork) comes from myself and it’s been great for literal decades. Until now. I love ground beef, elk, etc but I suddenly can’t eat it. Indigestion, stomach upset, need I say more. There’s other things that I’ve started struggling with but it’s super random. Like bananas but not every time lol

Anyone have an opinion about this? I’d love to know if it’s common to start to struggle with eating meat. Giving up red meat isn’t an option for me. It’s a part of my life. There’s none of those ticks that cause meat allergies in my area. Sorry if this is awkward, it’s so weird to be writing this


r/FODMAPS 2d ago

General Question/Help Dietition

2 Upvotes

Did anyone find and work with a dietitian? If so, what credentials do you look for so you know you are gettj g the right person to help


r/FODMAPS 3d ago

Vent Why do they put maltitol in sugar free stuff? It’s a literal laxative…

41 Upvotes

Im writing this while sitting on the toilet and I’m not joking when I say that this stuff is deadly. I thought I could have some nice things once in a while but no. „Zero“ stuff is not safe when it has maltitol. They put so much in it that you can maybe eat half of a bar and pray that you don’t get consequences. I don’t understand how this is even allowed. I was wondering why I feel like shit and have dhiarrea like water for days now, turns out the cereal bars I ate at work every day for the last week had this devils stuff in it. I will never buy anything with maltitol ever again. I always thought that it’s okay for me to eat because there’s no fructose in it but no. I never had dhiarrea this bad. Even in healthy people the small intestine can’t process all of it. I just don’t get why this is used as a sugar alternative.


r/FODMAPS 3d ago

General Question/Help Why is my gut health bad again after returning to australia from europe?

10 Upvotes

Hi all, I was just in europe for 2 months and at the beginning, my gut health was still rocky, but by the end of the trip it was like my stomach was made of steel. I could finally drink again (in moderation; one or two glasses wouldn't have any effect), I was eating small amounts of gluten and the only symptom would be a headache but not a stomach ache (ive been gluten free for 3 years). I returned to Australia 2 weeks ago and I feel like my stomach is slowly on the decline again. Does anyone know why? I only just realised I can't tolerate xanthan gums, so I've cut those out as of a few days ago (which are in so many gluten free products here but not in Europe I found), but I still can't seem to get a handle on it. Desperately trying not to go back to fodmap just to survive in Australia.

Any help would be appreciated!


r/FODMAPS 3d ago

Elimination Phase Low FODMAP Food Options for Travel?

4 Upvotes

I am currently on the elimination phase of my low FODMAP diet and it is going well so far so I would like to be able to continue while I’m out of town for four days. Unfortunately, I will not have a full kitchen and will only have a microwave plus some limited fridge space. I need suggestions for some shelf stable or microwavable food ideas. I cannot bring meal prepped food from home.

What I’m considering so far: - Peanuts - Peanut Butter GoMacro bars - Boom Chicka Pop Kettle Corn - Blueberries - Brown/Wild Minute Rice Cups

I’ve also considered beef jerky but am finding mixed results on whether or not it’s low FODMAP. Appreciate your help!


r/FODMAPS 3d ago

Elimination Phase How long to stay on introduction to low FODMAP?

5 Upvotes

I just started this way of eating today. I'm confused though. Almost everything I read says to do the introduction phase from 2 to 6 weeks. That's a wide range! How do you know when it's OK to move on to the next phase?


r/FODMAPS 3d ago

General Question/Help Peanut Butter Chocolate Crunch Bars

2 Upvotes

Has anyone tried this recipe on the Monash app? I put it together but when cutting it after letting it sit in the freezer it just crumbled apart. I guess I need more peanut butter or something?