You will be wondering that what actually FODMAP is. Do not worry in this article we are covering everything related to FODMAP. It is not hard to understand as what is gluten. Many people still do not know about gluten and they always remain confused.

  • WHAT IS FODMAP ? FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Hard to understand scientific term. Isn’t it ? We will tell you in simpler form. Actually FODMAP are the sugars which are not properly absorbed by the intestines that further leads to IBS(Irritable Bowel Syndrome )

FODMAP, Diet, Nutrition, Health

IBS is a disease which infects large intestine and leads to symptoms like abdominal pain, bloating, diarrhea, constipation. It can be treated with medications and counselling.  Melissa meier said “The protocol of this diet allows you to follow a strict Fodmap diet for two to six weeks, challenge each FODMAP group one by one and then liberalize your diet based on your findings. It can be pretty tricky, so it’s important to only do this under the supervision of a dietitian.”


There is such a long list of foods that are high in FODMAPs.

  1. Vegetables and Legumes
  2. Garlic and Onions
  3. Fruits like apples, apricots, mango, pears
  4. Cereals, Grains
  5. Bread, Biscuits, Pasta

We should avoid eating all this stuff to be on low FODMAP diet. But the truth is that living without these food is pretty difficult and it will create a lot of hustle in our lives. So sticking to the low FODMAP for 5 to 6 weeks is the only solution and then coming back to the normal diet slowly.


You can add chilli as substitute for onion in order to add flavour to dishes. Avoiding pasta and cereals will be the best. Eating vegetables like eggplant, carrots. Fruits will help. Blueberries, ripe guava, raspberry, strawberry, kiwifruit are preferred. Avoid dairy products as they are high in lactose sugar, they will keep you at loss. Almond milk can come as the alternative to cow’s milk. Fish and seafood is also allowed. Eat Meat substitutes like pork, turkey.

Avoiding Wheat and using cornflour will help. Brown rice, millets, rice flour, popcorn can also be included. It is really important to do all this under dietitian supervision.


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