Low FODMAP: What It Is, How It Helps Digestion, and What Foods to Eat

When your stomach feels bloated, gassy, or crampy after eating, it might not be about what you ate—but low FODMAP, a dietary approach designed to reduce fermentable carbohydrates that trigger digestive distress. Also known as fermentable oligo-, di-, mono-saccharides and polyols diet, it’s not a fad—it’s a science-backed method used by gastroenterologists and millions of people with irritable bowel syndrome to find relief. The key idea is simple: certain carbs pull water into the gut and get fermented by bacteria, causing gas, pain, and bloating. For people with sensitive guts, these carbs are like fuel for discomfort.

Irritable bowel syndrome, a common functional gut disorder marked by chronic abdominal pain and altered bowel habits affects about 1 in 7 adults. Many find that standard advice—eat more fiber, drink more water—doesn’t help. That’s where low FODMAP steps in. It doesn’t cure IBS, but it gives you control. By cutting out high-FODMAP foods like onions, garlic, wheat, apples, and dairy for a few weeks, then slowly adding them back, you learn exactly what triggers your symptoms. It’s not about cutting out everything forever—it’s about finding your personal tolerance.

What you’ll find in the posts below are real-world connections between low FODMAP and other health topics. You’ll see how artificial sweeteners like sorbitol and mannitol—common in sugar-free gum and diet sodas—can worsen gut symptoms even if you’re following the diet. You’ll learn how antibiotics can mess with your gut bacteria, making FODMAP sensitivity worse. You’ll also find advice on managing skin inflammation and stress-related digestion issues, because gut health doesn’t live in a bubble. This isn’t just a diet list. It’s a toolkit for people who’ve tried everything and still feel unwell. The posts here aren’t theoretical. They’re written by people who’ve lived it, tested it, and found what works.