FODMAP FAQs: Your Most Common Low FODMAP Diet Questions Answered

If you’ve been dealing with bloating, stomach pain, or unpredictable digestion, hopefully you’ve heard of the low FODMAP diet. Developed by researchers at Monash University, this evidence-based approach helps people with irritable bowel syndrome (IBS) and other gut sensitivities pinpoint the foods that trigger symptoms. But navigating the diet can feel overwhelming, especially when you’re just getting started. Let’s break it all down with these FODMAP FAQs: the most commonly searched questions—and answers—about the low FODMAP diet.

What Is The Low FODMAP Diet?

The low FODMAP diet is a 3-phase, structured eating plan designed to help people identify which fermentable carbohydrates (FODMAPs) trigger digestive issues. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols—types of short-chain carbs that can cause gas, bloating, diarrhea, and constipation in sensitive individuals.

Who Is The Low FODMAP Diet For?

Primarily, it’s recommended for people with Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO). It should be done under the guidance of a registered dietitian trained in FODMAPs.

How Do I Start The Low FODMAP Diet?

It has three phases. Please note that it was always meant to be undertaken along with a FODMAP trained Registered Dietitian (RD), after a diagnosis and recommendation by a medical doctor to try the diet:

1. Elimination: Greatly minimize high FODMAP foods for 2–6 weeks.
2. Challenge/Reintroduction: Systematically reintroduce FODMAP groups one at a time to identify triggers.
3. Integration (also called Personalization or Maintenance): Customize your long-term diet to include as many tolerated foods as possible.

Read our article, IBS: Step-by-Step Guide from Diagnosis to Symptom Free Living.

Where Can I Find A Reliable Low FODMAP Food List?

Our high and low FODMAP lists are the most comprehensive around. That said, the Monash University and FODMAP Friendly smartphone apps are the gold standard and the primary resources that everyone following the diet should have—and use! Answers will be at your fingertips in a flash. (NOTE: We will be updating the list after the next smartphone updates coming Spring 2025. Check back!)

Why Is There Contradictory FODMAP Information?

Two reasons: 1) Not all sources are reputable and, 2) because FODMAP content in foods is not static. Monash University and FODMAP Friendly are the two primary sources you should rely on. They conduct research and lab testing of foods and all of their information is accurate and reliable—even when it differs. Which leads us to #2.

Please read our article, When Low FODMAP Lab Test Results Differ; it is one of the most important articles you can read. The short story is that when Monash University or FODMAP Friendly lab test a batch of grapes (for example), the results are accurate but only representing what was tested at that snapshot in time. The grapes you have in your kitchen right now or will but next month literally cannot be the same. The article explains all.

Is The Low FODMAP Diet Gluten-Free?

Not, it is not. While many high FODMAP foods contain wheat, rye, or barley (which also contain gluten), the FODMAP diet targets the carbohydrates in these grains—the fructans specifically— not the gluten protein. Gluten-free products are often tolerated, but the diet is not specifically designed for people with celiac disease. You can read more in How To Choose Low FODMAP Bread.

Fructans are represented by the “O” in the acronym FODMAP, which stands for Oligosaccharides. Of all the FODMAPs, fructans are the ones that most often trigger IBS symptoms. Fructans are found in garlic and onions, too, as well as some vegetables.

Is The Low FODMAP Diet Dairy Free?

No, it is not. It is lower in lactose. Many dairy foods such as cheese (cheddar, Parmesan, Monterey jack, mozzarella, etc.), lactose-free milk and yogurt, and conventional cream are low FODMAP and have serving sizes that are appropriate even during the Elimination Phase. Please read: Lactose, Dairy & the Low FODMAP Diet.

What Can I Eat For Breakfast On A Low FODMAP Diet?

Try:

• Scrambled eggs with spinach and sourdough bread.
• Overnight oats made with lactose-free milk and chia seeds
• Low FODMAP granola with almond milk
• Banana, peanut butter, and rice cakes

Read our article, Start Smart: Low FODMAP Breakfast Recipes & Expert Tips.

Is [Insert Food] Low FODMAP?

Whatever food you have a hankering for is the food you want to know about! Here are a few examples of very popular low FODMAP queries:

• Are Avocados Low FODMAP? Yes, they are. Lab tests have shown everything from no FODMAPs whatsoever, so low FODMAP servings of 30 g.
• Are Garlic and Onions High FODMAP? Garlic and alliums (onions, shallots, leeks, etc.) are generally considered high FODMAP, but there are ways to incorporate them and their flavor into your low FODMAP diet. Please read Low FODMAP Garlic & Onion Substitutes. You can have small amounts, plus infused-oils, and there are low FODMAP garlic and onion powders.
• Are Grapes Low FODMAP? Yes, they are. Lab tests have shown everything from no FODMAPs whatsoever, so low FODMAP servings of 10 g.
• Is Cheese Low FODMAP? Many hard cheeses like cheddar and parmesan are low FODMAP. 

When in doubt, search the food in the Monash and FODMAP Friendly apps or here on FODMAP Everyday®. Also review our article, When Low FODMAP Lab Test Results Differ.

Are There Any Easy Low FODMAP Snacks?

Yes! Some quick options (bolded items have in-depth articles)

• Rice cakes with peanut butter
• Corn chips and low FODMAP salsa
• Carrots, cucumbers and low FODMAP hummus
• Lactose-free yogurt with strawberries
• Hard-boiled eggs
• Low FODMAP granola bars (look for Monash or FODMAP Friendly lab tested and certified brands)

Can I Follow The Low FODMAP Diet As A Vegetarian?

It’s possible, though it requires planning. If you are lacto-ovo and eat dairy as well as eggs, it will be easy for you to get adequate protein. There are many grains, fruits, and vegetables that are low FODMAP. They are all laid out in the Monash University and FODMAP Friendly smartphone apps. It is highly recommended that you consult a dietitian to ensure you’re meeting your nutritional needs.

Can I Follow The Low FODMAP Diet As A Vegan?

Following the low FODMAP diet while also following a vegan lifestyle can be done, but we strongly suggest that you work with a FODMAP trained dietitian to establish recipes and foods that work for you. We have a Vegan Series that you should read, as well:

• Low FODMAP Vegan Protein Sources
• The Best Low FODMAP Vegan Recipes
• Can a Vegan or Vegetarian Go Low FODMAP?
• Converting Conventional Low FODMAP Recipes To Vegan Recipes
• Expert Tips on Nutrition For Vegans Following The Low FODMAP Diet

What’s The Reintroduction Phase?

After the Elimination Phase, you’ll introduce one FODMAP group at a time (e.g., lactose, fructose, polyols) in increasing amounts to see how your body responds. This step is also referred to as the Challenge Phase, since you are conducting “challenges”. This second step in the 3-phase is crucial for figuring out your personal triggers—and expanding your diet again.

Many folks feel so much relief during Elimination, that they do not want to progress to the Challenge Phase. It is imperative that you do for your mental and physical health. It is best undertaken along with a FODMAP trained Registered Dietitian.

How Can I Find A FODMAP Trained Dietitian?

We have a Global Dietitian Directory, as does Monash on their app. The great news is that many dietitians will meet with you remotely. Please read these articles:

• Dietitians & Nutritionists: What’s the Difference?
• How To Choose A Dietitian
• The Role of The Dietitian vs. The Gastroenterologist
• I Can’t Afford a Dietitian! Help!
• Have IBS? Top Reasons To Work With A Dietitian
• Patient Dos and Don’ts For a Great Telehealth Appointment

Why Do I Still Get IBS Symptoms When Eating Low FODMAP?

Assuming you are following the diet correctly for you (it is unique for everyone), there are a few reasons: 

• The diet works for about 75% of those with IBS. You could be in the 25%.
• You might be looking at the smartphone app entries as absolutes; they are not. They are guides. Just because you eat a “green light” low FODMAP amount of something does not guarantee you will not be triggered.
• Non-food triggers are greatly under-rated and could be at play, such as hormones, stress, lack of sleep, etc.
• About 36% of those with IBS have concurrent digestive issues. Perhaps you are attributing a FODMAP response to something else?
• Timing is huge. Please review our article, Timing of Digestive Symptoms. Your digestive upset might not be FODMAP related at all.

Do I Have To Stay Low FODMAP Forever?

To some degree, yes you do. There is no cure for IBS; it is all about managing symptoms. When you hear that you do not have to stay on the diet forever, that statement is addressing the initial, restrictive Elimination Phase. The second Challenge Phase is necessary to determine your tolerances and intolerances. Then, you arrive at the last, third phase, which is long term, and is not static.

The goal is to eat as broadly as possible, with the most diverse food choices, without triggering symptoms. About every 6 months, revisit challenging foods that you did not tolerate before; very often your tolerances will have changed. 

Your gastrointestinal tract is not static—and neither are your FODMAP tolerances.

What Are The Best Apps Or Tools For Managing This Diet?

• Monash University and FODMAP Friendly smartphone apps: Lab-tested, accurate food data. Primary sources.
• FODMAP Everyday®: Recipes, expert interviews, downloadable guides. We are staffed by Monash University trained dietitians and recipe developers, and are Accredited by FODMAP Friendly as FODMAP diet educators
• Spoonful & Fig: Barcode scanners for grocery items, but they should be used along with the Monash app for best results.

Can Kids Or Pregnant People Follow The Low FODMAP Diet?

Only under the care of a qualified dietitian or physician. Restrictive diets can affect growth or nutrition if not carefully managed. We have Monash trained dietitians who specialize in prenatal/pregnany/postnatal, and pediatric patients. Check out these articles:

• Pregnancy, GI Discomforts & FODMAPs
• Pregnancy & IBS Series: PCOS, IVF, IBS & FODMAPs – What does it all mean?
• Pregnancy & IBS Series: Morning Sickness
• Pregnancy & IBS Series: Postpartum Nutritional Needs & IBS
• Breastfeeding on a Low FODMAP Diet
• Elimination Diets & Children
• The Low FODMAP Gentle Diet For Children With Irritable Bowel Syndrome (IBS)
• IBS in Children: What Do You Do?
• Let’s Get Ready For Low FODMAP Back-to-School!

Where Can I Buy Low FODMAP Foods?

Everywhere! While both Monash and FODMAP Friendly lab test and certify foods, those are but a small part of what you can eat.

Pure proteins and pure fats are all no FODMAP. So, you will buy your steaks and chicken, fish and seafood just as you always have, and still use your favorite olive oil, avocado oil or vegetable oil.

FODMAPs are carbohydrates, so you have to become acquainted with the grains, dairy, fruits and vegetables (for example) lab tested and detailed within the Monash University and FODMAP Friendly smartphone apps.

You can continue to buy all of these foods just as you always have; you will just be paying close attention to serving sizes, and certain foods that you want to greatly minimize or eliminate, like garlic and onions.

Then there are Monash University and FODMAP Friendly lab tested and certified products. You can find them in specialty stores and online.

• FODY Foods
• Gourmend
• Schar
• FreeFod
• Cobs
• Cobram
• Colavita
• FODMAP Foods
• FODMAPPED for You
• Kellogg’s
• Massel
• Smoke ‘n Sanity, among others

Check out our own SHOP, or browse our Amazon Shop.

What’s The Difference Between “Low FODMAP” And “FODMAP Friendly”?

“Low FODMAP” refers to the general categorization of food as being low in fermentable carbs based on scientific testing. “FODMAP Friendly” is a trademarked certification label used on products that have passed specific lab testing. 

Final Thoughts

The low FODMAP diet is a powerful tool for managing digestive symptoms. Use it as a detective tool—with professional support—to identify your triggers and build a diet that works for your body and lifestyle.

Still have questions? Use the search option on FODMAP Everyday for more detailed guides, recipes, and support as you navigate the low FODMAP journey.