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Making the Low FODMAP Diet Easier

The low FODMAP diet is one of the most effective strategies available for managing IBS symptoms, but it’s also one of the most difficult dietary strategies to follow. I know this from both professional and personal experience, having helped clients to follow a low FODMAP diet and also following it myself to manage my IBS.

But just because it’s difficult, doesn’t mean you shouldn’t try it. It simply means you need to be prepared for the challenges so that when you try it, you do it right.

Why is the low FODMAP diet so hard to follow?

FODMAPs, small fermentable carbohydrates, are found in all five of the core food groups. This means you can’t just cut out one type of food. Instead you need to remove select foods from each of the food groups that are high in FODMAPs, but can continue eating low FODMAP foods within those same food groups.

For instance:

  • Fruits: apples, pears, stone fruits and watermelon are high FODMAP; bananas, oranges, kiwi fruit and grapes are low FODMAP.
  • Vegetables: onions, garlic, asparagus and peas are high FODMAP; potato, tomato, carrot and spinach are low FODMAP.
  • Grains and cereals: wheat, rye and barley are high FODMAP; quinoa, maize, millet and sorghum are low FODMAP.
  • Protein sources: silken tofu, baked beans, most legumes and processed meats seasoned with garlic or onion are high FODMAP; plain meat, chicken, fish and eggs are low FODMAP.
  • Milk and non-dairy sources: milk, yogurt and soymilk made from whole soybeans are high FODMAP; lactose-free milk, almond milk, lactose-free yogurt and cheddar cheese are low FODMAP.

As you can see, it’s not easy to predict which foods need to be restricted on a low FODMAP diet and which foods are okay to eat.

The good thing though is that you don’t have to remove whole food groups on a low FODMAP diet, which means you can still have a nutritionally balanced diet and remain healthy while managing your IBS.

How can you make the low FODMAP easier to follow?

Firstly, don’t try and do it alone. Get help from a nutrition professional who specializes in FODMAPs. Note that not all nutrition professionals are up on the latest FODMAP information, so working with a specialist is always the best option.

Secondly, make sure you get accurate information about which foods are high FODMAP and low FODMAP. There’s a lot of incorrect information on the internet about the low FODMAP diet so always find a trustworthy source that’s kept up to date by qualified nutrition professionals. If you’re getting help from a FODMAP specialist, they’ll be able to point you in the right direction.

Thirdly, learn how to change your meals and substitute for the foods that you have to restrict. For instance: use low FODMAP gluten-free pasta instead of regular pasta; use chives instead of onions. Understanding these switches lets you eat as close to normal as possible, while removing FODMAPs.

Lastly, take time to plan out your meals and snacks so that you know what your next low FODMAP meal will be. When you follow a low FODMAP diet, you can’t just grab anything to eat because most pre-made foods are high FODMAP. So you need to do a lot of careful planning to make sure your meals will be safe to eat, but it does get easier as you get used to it.

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.


  • MaryAnn
    2 years ago

    I’ve been on the Low-FODMAP diet for almost 5 years. (I call it Satan’s Diet because only Satan could be diabolical enough to create a diet that forbids garlic and onion.) It made a world of difference in my life! My advice to new converts is to read every label. There are “ticking time bombs” in lots of things: inulin, agave, honey, apple juice, etc.

    When I first started Satan’s Diet, I ate oatmeal for breakfast every day and ham, cheese, grapes and gluten-free crackers for lunch and supper every day. I was going crazy with boredom. So I learned to cook. Garlic-infused olive oil is a godsend! I use it as the base for my Italian, Asian, and Mexican dishes. Also, I mix a little with plain tomato paste, add salt, pepper, a bit of sugar, and basil, and I’ve got a decent topping for meat loaf.

    Don’t be afraid to experiment in the kitchen! Good luck!

  • Chris Hall moderator
    2 years ago

    @maryann – “Satan’s Diet”; great name! This is amazing that you found ways to make the low-FODMAP diet more exiting. We’d love it if you were able to share one of your recipes on the site. If you’re up for it, you can submit that here: Thanks so much for sharing this! – Chris, Team

  • PeggyLynn
    2 years ago

    This is a great help! Is there a way to bookmark this page?

  • Chris Hall moderator
    2 years ago

    Hi, @peggylynn – glad you find this article helpful! You can bookmark this article within your internet browser. What internet browser are you using? If you’re unfamiliar with bookmarking, I can try to walk you through it. Thanks! – Chris, Team

  • PeggyLynn
    2 years ago

    Oh yes, I can do it that way too. I just wondered if you had a way to save it to my favorites, within the group like some websites do. Thanks!

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