If you\u2019ve experienced ongoing digestive issues, you know certain foods can wreak havoc on your gut<\/a> and cause all sorts of unpleasant symptoms \u2014 like chronic stomach pain, gas, bloating, diarrhea, and constipation.<\/p>\n It can be hard to pinpoint exactly which foods are making you feel miserable, but researchers have found that an elimination diet called the low-FODMAP diet may help relieve digestive discomfort<\/a>\u00a0by identifying the foods most likely to trigger it.<\/p>\n Obviously, if you\u2019re experiencing serious gastrointestinal problems, you should seek the guidance of a qualified professional. But if you\u2019re wondering whether a low-FODMAP diet can help you\u00a0beat the bloat<\/a>\u00a0and\u00a0keep your stomach settled, here\u2019s what you should know.<\/p>\n Also known as the \u201cFODMAP Diet\u201d or \u201cIBS Diet,\u201d a low-FODMAP diet works by temporarily cutting from your diet a specific group of carbs<\/a> known as FODMAPs: fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. By eliminating and then reintroducing these carbohydrates \u2014 which are poorly (if at all) absorbed in your gut<\/a> \u2014 you can start to figure out which high-FODMAP foods your gut can tolerate, and which ones make you feel\u2026 er, crappy.<\/p>\n Researchers at Monash University<\/a>\u00a0in Australia\u00a0originally formulated the diet<\/a>\u00a0to address the role of these carbs in irritable bowel syndrome (IBS).<\/p>\n As a short-term regimen, a low-FODMAP diet is a safe way to figure out which foods may be triggering your gastro troubles so you can get some much-needed relief. But a lot of healthy staples \u2014 including many legumes<\/a>, whole grains<\/a>, fruits, and veggies<\/a> \u2014 are high in FODMAPs, so you definitely don\u2019t want to ban all FODMAPs forever.<\/p>\n \u201cWe want people to be eating these foods,\u201d says Andrea N. Giancoli, M.P.H., R.D. \u201cThe idea is to identify more precisely which foods are causing symptoms, and slowly reintroduce the rest as part of a balanced diet<\/a>.\u201d<\/p>\n Elimination and reintroduction can be a complicated process. So even though you may be tempted to fire off a printable FODMAP food list and go the DIY route, it\u2019s important to talk to a dietitian<\/a>\u00a0who specializes in gastrointestinal disorders and can guide you through each step.<\/p>\n \u201cThere are a lot of things that can go on in the stomach and small intestine, so it\u2019s important not to self-diagnose,\u201d Giancoli says. \u201cYou don\u2019t want to do an elimination diet if it\u2019s not necessary, or if it\u2019s not going to be effective.\u201d<\/p>\n For starters, the elimination phase isn\u2019t as simple as banning all foods that contain FODMAPs. You may be able to tolerate certain high-FODMAP foods in small serving sizes without triggering symptoms. For example, wheat is restricted on a low-FODMAP diet, but your dietitian may give you the go-ahead to eat a\u00a0single slice of wheat bread<\/a>\u00a0now and then.<\/p>\n And FODMAP food lists aren\u2019t as straightforward as they may seem. Bananas, for example, are high-FODMAP when ripe, but low-FODMAP when unripe. Legumes are considered a high-FODMAP food, but canned chickpeas and lentils tend to be lower in FODMAPs, and smaller portion sizes may not trigger symptoms.<\/p>\n The reintroduction, or challenge, phase can also be tricky. Let\u2019s be honest \u2014 even with a list of low-FODMAP foods in hand, most of us don\u2019t know our disaccharides from our polyols. A dietitian can walk you through the steps of reintegrating each subgroup into your diet.<\/p>\n \u201cIt\u2019s very important to do this in a methodical way to determine which foods and FODMAP groups trigger symptoms and which do not,\u201d says\u00a0Alicia Galvin, R.D.<\/a><\/p>\n Bottom line: Everyone\u2019s tolerance for FODMAPs is different. Working with a dietitian can help you figure out which foods you should and shouldn\u2019t consume \u2014 and in what quantities \u2014 so you\u2019re not restricting more than you need to and missing out on healthy foods and key nutrients.<\/p>\n According to Monash University researchers, the following\u00a0low-FODMAP foods<\/a>\u00a0get the green light during the elimination phase:<\/p>\n The high-FODMAP foods below should generally be avoided during the elimination phase and gradually reintroduced with the help of a dietitian.<\/p>\n![\"Graphic](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/09\/19143335\/fodmap-diet-600-graphic.jpg\")
<\/p>\nIs a Low-FODMAP Diet Healthy?<\/h2>\n
Why you might need professional guidance<\/h3>\n
What Foods Can You Eat on a Low-FODMAP Diet?<\/h2>\n
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What Foods Should You Avoid on a Low-FODMAP Diet?<\/h2>\n
![\"Picture](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/09\/19143343\/fodmap-diet-600-high-fodmap-foods.jpg\")
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