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IBS: How a low-FODMAP diet could help

April 3, 2025—Irritable bowel syndrome (IBS) affects about 10% to 15% of adults in the U.S., according to the American College of Gastroenterology. We don't yet know the exact causes of IBS, but it may be triggered by certain infections or stress. And, for most people with the condition, symptoms can be triggered by the foods they eat.

If you have IBS, avoiding trigger foods can help reduce symptoms, such as stomach pain, bloating, diarrhea or constipation. But IBS triggers aren't the same for everyone—which makes it tough to know which foods to avoid. That's where the low-FODMAP diet comes in.

What are FODMAPs?

FODMAPs are types of carbohydrates (sugars) that are common triggers for IBS symptoms. FODMAP stands for:

  • Fermentable. Certain foods break down into gases as they pass through the digestive system, a process called fermentation.
  • Oligosaccharides. These are a type of fiber that can feed helpful gut bacteria, says AARP. But they can also worsen symptoms for some people with IBS.
  • Disaccharides. This group of sugars includes lactose, the sugar found in dairy products. Many people have lactose intolerance—difficulty digesting lactose.
  • Monosaccharides. Fructose is a common example of this type of sugar.
  • And.
  • Polyols. These sugars are found in certain vegetables and in artificial sweeteners.

These carbohydrates are not generally harmful. They're a natural part of many healthy foods.

But FODMAPs can be harder for the digestive system to absorb, prompting the body to draw extra water to the intestines. And as they enter the large intestine, bacteria break them down into gas and chemicals. This breakdown process is known as fermentation—and it can provoke bloating, gas, pain and other IBS symptoms.

High-FODMAP foods include:

  • Wheat.
  • Apples.
  • Mangoes.
  • Mushrooms.
  • Onions.
  • Dairy, soy and coconut milks.
  • Processed meat.
  • Pistachios.

How the low-FODMAP diet works

The goal of the low-FODMAP diet is not to avoid all foods that contain FODMAPs forever. It's a temporary strategy to identify which foods—or types of FODMAPs—trigger IBS symptoms.

Typically, the low-FODMAP diet involves three stages:

1. Elimination. During this phase, which lasts about six to eight weeks, the goal is to eat only low FODMAP foods. Those include:

  • Potatoes.
  • Oatmeal.
  • Oranges.
  • Grapes.
  • Broccoli.
  • Almond milk.
  • Cottage cheese.
  • Walnuts.
  • Chicken.
  • Beef.
  • Beans.

2. Reintroduction. FODMAPs are added back into the diet one group at a time to see if they cause symptoms.

3. Personalization. Once you know which FODMAPs trigger IBS symptoms, you'll know what to avoid. And you'll know which FODMAPs are OK for you to eat.

Because many FODMAP foods are part of a balanced diet, it's important to get advice from a doctor or dietitian before you start. They can help create a plan that's tailored to you.

Does a low-FODMAP diet cure IBS?

There is no cure for IBS. But knowing your triggers can help control symptoms. According to the U.S. Department of Veterans Affairs, some research reveals that people using a low-FODMAP diet to identify and avoid trigger foods can improve symptoms like bloating and pain by up to 75%.

Other treatments can also help relieve IBS symptoms. If you suspect you might have IBS or another digestive disorder, let your doctor know.

Sources

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