What are FODMAPs?
The carbs that
troubling you


An Acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols, FODMAPs are a group of carbohydrates with the following traits:

  1. Poorly absorbed in the small intestine
  2. Can cause excessive water to be drawn into the intestines
  3. Can become rapidly fermented by bacteria present in the colon, which produces gas

Water and gas build-up can cause bloating, cramps, diarrhea and constipation. By reducing FODMAPs, these digestive symptoms can be minimized in some people.


High‐ and Low‐FODMAP Foods

Select each letter for examples of high‐ and low‐FODMAP foods and ingredients.*

For a printable guide, download
"At a Glance: FODMAPs and the Low FODMAP Diet"

Impact Your Body

This brief video will help you understand the effect FODMAPs can have on your body and how the Low FODMAP diet may help reduce digestive discomfort.

The Low
Three Phases


Phase 1: Eliminate High FODMAP Foods Upon being advised by your physician or Registered Dietitian Nutritionist (RDN) to begin the Low FODMAP diet, start by eliminating foods from your diet that are high in FODMAPs. This trial period can last from 2 to 6 weeks.


Phase 2: Reintroduce Foods 1 by 1 Under the guidance of your physician or RDN, reintroduce FODMAPs one at a time to distinguish individual FODMAP triggers and tolerance.


Phase 3: Personalize Your Diet From there, a customized, well-balanced diet can be designed to address your personal dietary needs.

Many people discover they can still enjoy their favorite high-FODMAP foods on occasion, in moderation. The goal is for each individual to eat the most varied diet he or she can tolerate. For more information on the Low FODMAP diet, visit LowFODMAPcentral.com.

Track Your 

Tracking what you eat and your symptoms will help you discover food triggers. Download this helpful diary to track your food intake, symptoms and progress. This will help you and your physician or RDN determine which foods your body can and cannot tolerate.

Tips for Following
the Low FODMAP Diet

Before you begin the Low FODMAP diet, please consult with your physician or RDN.

  • Read labels while shopping to avoid high-FODMAP ingredients like high fructose corn syrup, fructose, honey, mushrooms, garlic, onions, chicory root, (inulin), wheat, rye, barley, polydextrose, fructo-oligosaccharides, nonfat milk, cream, erythritol, sorbitol and mannitol.
  • ProNourish® Drinks are low FODMAP certified by Monash University. Keep one on hand for a quick, Low FODMAP snack or mini-meal at home and on the go.
  • Remember that just because a product is gluten free does NOT mean it is also low in FODMAPs. Gluten-free products may contain other FODMAP ingredients.
  • Explore our recipe page and visit LowFODMAPcentral.com for food lists and delicious recipes.
  • Download the Monash University Low FODMAP diet app on your smartphone to track which foods are low or high in FODMAPs.