The Low FODMAP Diet for IBS, SIBO, and Chronic Digestive Symptoms
A functional-medicine approach to reducing bloating, gas, abdominal pain, and bowel irregularity
Bloating after meals. Abdominal pain that comes and goes. Alternating constipation and diarrhea.
If these symptoms sound familiar, you’re not alone—and they’re often not “just stress” or something you have to live with.
The low FODMAP diet is a clinically validated elimination diet designed to reduce digestive symptoms by addressing how certain carbohydrates interact with the gut microbiome and intestinal motility. When applied correctly—and personalized—it can be a powerful short-term therapeutic tool for people with IBS, SIBO, and other functional gut disorders.
What Is the Low FODMAP Diet
Understanding fermentable carbohydrates and digestive stress
FODMAP is an acronym for specific types of carbohydrates that are poorly absorbed in the small intestine:
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
Polyols
These carbohydrates are bonded sugar molecules. Because the small intestine primarily absorbs single sugar units, FODMAPs pass into the large intestine, where they draw in water and are fermented by gut bacteria. This fermentation produces gas and short-chain fatty acids, leading to bloating, abdominal distention, and pain in susceptible individuals (1).
This process does not cause symptoms in everyone. However, in people with altered gut motility, dysbiosis, visceral hypersensitivity, or bacterial overgrowth, it can significantly worsen digestive discomfort.
→ Gut Health & Dysbiosis: Understanding Imbalances Like SIBO, Candida, and IBS
Persistent food reactions often reflect deeper microbiome disruption that requires targeted testing and treatment beyond dietary restriction.
Who May Benefit From a Low FODMAP Diet
Symptoms that suggest carbohydrate intolerance
A low FODMAP approach may be appropriate if you experience:
Chronic bloating or excessive gas
Abdominal pain or cramping
Diarrhea, constipation, or alternating stool patterns
Visible abdominal distention
These symptoms are commonly seen in conditions such as:
Irritable bowel syndrome (IBS)
Small intestinal bacterial overgrowth (SIBO)
Celiac disease with persistent IBS-like symptoms
Inflammatory bowel disease (IBD)
Leaky gut and post-infectious gut dysfunction
In IBS and SIBO, digestion often slows, allowing fermentable carbohydrates to remain in the gut longer. This creates an optimal environment for bacterial fermentation and symptom flares (2)(3).
→ Leaky Gut Syndrome – How to Restore Your Health From the Inside Out
Food reactions often intensify when the intestinal barrier is compromised, making gut repair as important as dietary modification.
The Low FODMAP Diet for IBS and IBD
What the research shows
The strongest evidence for the low FODMAP diet exists in IBS. Multiple studies demonstrate significant reductions in bloating, abdominal pain, and overall symptom severity when high-FODMAP foods are reduced (4)(5).
Because of this success, researchers have explored the low FODMAP diet in IBD. Current evidence suggests that while the diet does not reduce intestinal inflammation, it may improve functional symptoms such as gas, bloating, abdominal pain, and fatigue (6).
In one analysis of nine studies involving IBD patients, symptom improvement was observed in these areas, though inflammatory markers and disease activity remained unchanged (7). A small pediatric study also demonstrated symptom reduction in most children following a low FODMAP intervention (8).
Because this research is still emerging, professional guidance is essential before applying this diet in IBD.
The Low FODMAP Diet and Celiac Disease
When gluten-free is not enough
People with celiac disease must remove gluten from their diet completely. However, some continue to experience persistent IBS-like symptoms even with strict adherence.
A review of studies examining low FODMAP interventions in celiac patients showed improvements in digestive symptoms, quality of life, and overall well-being (9). While these findings are promising, they also highlight the importance of avoiding unnecessary long-term restriction.
High and Low FODMAP Foods
What to limit—and what to eat instead
Many nutrient-dense, whole foods naturally contain FODMAPs. Common high-FODMAP categories include fruit, dairy, cereals, and legumes.
Higher FODMAP foods commonly associated with symptoms
Alcohol and high-caffeine beverages
Cashews and pistachios
Watermelon, apricots, cherries, and other stone fruits
High-fructose corn syrup and certain sweeteners
Onions, artichokes, beets, and some cruciferous vegetables
Regular milk, yogurt, ice cream, and some soft cheeses
Wheat and rye products
Lower FODMAP alternatives
Pineapple, kiwi, oranges
Maple syrup and small amounts of dark chocolate
Carrots, potatoes, eggplant
Lactose-free dairy, almond milk, brie, and most hard cheeses
Oats, quinoa, rice, gluten-free breads
Eggs, tofu, and minimally processed meats and seafood
Important:
The goal is not permanent avoidance. Most people tolerate many high-FODMAP foods once underlying gut dysfunction is addressed.
Why the Low FODMAP Diet Is Not a Long-Term Diet
Protecting nutrient status and the microbiome
Strict long-term FODMAP restriction can lead to nutrient deficiencies and reduced gut microbiome diversity (10). Studies consistently show better outcomes when the diet is guided by a trained healthcare professional, particularly during reintroduction (11).
→ Advanced Functional Lab Testing
→ Gut Health & Digestive Restoration
The Three Phases of the Low FODMAP Diet
A structured path to personalization
Elimination
Lasting two to six weeks, this phase removes high-FODMAP foods to reduce fermentation and calm symptoms
Reintroduction
Over six to eight weeks, foods are added back one at a time to identify personal triggers. Proper timing and symptom tracking are critical (12).
Maintenance
This long-term phase focuses on the least restrictive diet possible while maintaining symptom control.
Is the Low FODMAP Diet Right for You
Why functional medicine guidance matters
Digestive symptoms are rarely caused by food alone. They are often influenced by:
Gut motility
Microbiome balance
Inflammation
Nervous system regulation
Hormonal and metabolic factors
A functional medicine approach helps determine whether FODMAP sensitivity is the driver—or simply a signal of deeper imbalance.
→ Functional & Integrative Medicine
→ Chronic Illness & Complex Case Care
You may request a complimentary 15-minute consultation with Dr. Martina Sturm to identify the root causes of your digestive symptoms and develop a sustainable, gut-healing plan.
Frequently Asked Questions About the Low FODMAP Diet
What is the low FODMAP diet and how does it work
The low FODMAP diet is a structured elimination diet designed to reduce fermentable carbohydrates that are poorly absorbed in the small intestine. These carbohydrates can trigger bloating, gas, and abdominal pain in people with IBS, SIBO, and other digestive disorders. By temporarily removing high FODMAP foods and then reintroducing them systematically, individuals can identify personal food triggers and reduce symptoms.
What conditions benefit most from the low FODMAP diet
The low FODMAP diet is most commonly used for irritable bowel syndrome and small intestinal bacterial overgrowth, but it may also help people with inflammatory bowel disease, celiac disease with persistent IBS-like symptoms, and leaky gut. It can be especially helpful for chronic bloating, gas, constipation, diarrhea, or alternating bowel patterns.
How long should I follow the low FODMAP diet
The elimination phase typically lasts two to six weeks. High FODMAP foods are then reintroduced gradually over six to eight weeks to identify which foods provoke symptoms. The diet is not intended to be followed long term, as prolonged restriction can increase the risk of nutrient deficiencies and negatively impact the gut microbiome.
What are the three phases of the low FODMAP diet
The diet is implemented in three phases. The elimination phase removes high FODMAP foods to calm symptoms. The reintroduction phase adds foods back one at a time to identify sensitivities. The maintenance phase focuses on a personalized, sustainable eating plan that avoids known triggers while supporting overall nutrition.
What are common high FODMAP foods to avoid
Common high FODMAP foods include onions, garlic, wheat, rye, regular dairy products, certain legumes, stone fruits such as cherries and peaches, and artificial sweeteners like high-fructose corn syrup.
What are safe low FODMAP foods
Low FODMAP foods often include pineapple, kiwi, potatoes, carrots, quinoa, oats, lactose-free dairy, eggs, tofu, and most unprocessed meats and seafood. Individual tolerance can vary, which is why reintroduction is an essential step.
Is the low FODMAP diet safe for children
The low FODMAP diet can be used in children, but only under the supervision of a qualified healthcare provider or dietitian. While studies suggest it may help children with IBD and other digestive conditions, professional guidance is necessary to prevent nutrient deficiencies and ensure proper growth.
Can I follow the low FODMAP diet on my own
Research shows that people who follow the low FODMAP diet with professional guidance have better symptom improvement and fewer nutritional risks. Working with a functional medicine practitioner or dietitian helps ensure the diet is applied correctly and personalized effectively.
How is the low FODMAP diet different from a gluten-free diet
A gluten-free diet eliminates gluten-containing grains such as wheat, barley, and rye. The low FODMAP diet is broader and focuses on fermentable carbohydrates, including some foods that may be gluten-free but still trigger digestive symptoms.
What are the risks of following the low FODMAP diet long term
Strict long-term avoidance of FODMAP foods can lead to vitamin and mineral deficiencies and reduced gut microbiome diversity. This is why the diet should be used as a short-term therapeutic tool, followed by careful reintroduction and personalization.
Resources
Gastroenterology – Nonceliac Gluten Sensitivity
Gut – Intestinal cell damage and systemic immune activation in individuals reporting sensitivity to wheat in the absence of coeliac disease
BMC Gastroenterology – An updated overview of spectrum of gluten-related disorders: clinical and diagnostic aspects
Gastroenterology – Efficacy of the low FODMAP diet in adults with irritable bowel syndrome
Alimentary Pharmacology & Therapeutics – A diet low in FODMAPs reduces symptoms of irritable bowel syndrome
Journal of Gastroenterology and Hepatology – FODMAPs and functional gastrointestinal symptoms
Nutrients – Low FODMAP diet in inflammatory bowel disease: systematic review
Journal of Pediatric Gastroenterology and Nutrition – Low FODMAP diet in children with inflammatory bowel disease
Clinical Gastroenterology and Hepatology – Low FODMAP diet for persistent symptoms in treated celiac disease
Nutrients – Nutritional adequacy and long-term effects of the low FODMAP diet
Journal of Human Nutrition and Dietetics – Dietitian-led low FODMAP diet outcomes
Gastroenterology – Reintroduction phase accuracy in low FODMAP dietary intervention