FODMAP stands for Fermentable, Oligo, Di-, Monosaccharides, and Polyols, a group of short-chain carbs that the small intestine cannot absorb well, resulting in quick and frequent bowel movements. FODMAPs are found in some foods like wheat and beans and cause digestive issues in some people. Studies show that FODMAPs lead to the development of symptoms like gas, bloating, stomach ache, and diarrhea, constipation, or both. Consuming low-FODMAP foods is a helpful dietary tip for people with IBS.

It is extremely difficult to eliminate FODMAPs from the diet, but simply minimizing these types of carbs can help alleviate the symptoms of IBS. A low-FODMAP diet can also be nutritious, and the following are some dietary tips to follow and foods to include in this diet for people with IBS:

• Meats, fish, and eggs
  These foods are well tolerated by the digestive system unless consumed with high-FODMAP ingredients like wheat or corn syrup that are high in fructose.
• Herbs and spices
  Almost all herbs and spices are low-FODMAP foods and are gut-friendly.
• Fats and oils
  All fats and oils come under this category.
• Seeds and nuts
  Sesame seeds, almonds, cashews, peanuts, macadamia nuts, and pine nuts are low-FODMAP foods, but pistachios should be avoided as they are considered high in FODMAPs.
• Fruits
  Bananas, grapefruit, blueberries, cantaloupe, grapes, kiwi, strawberries, raspberries, passion fruit, oranges, mandarins, lemons, lime, and all types of melons, other than watermelon, are low-FODMAP foods.
• Sweeteners
  Most types of sugar, including the common table sugar, along with stevia and pure maple syrup, are low-FODMAP foods.
• Dairy
  Lactose-free dairy products are low-FODMAP foods, but not all dairy alternatives are suitable, so check before consuming anything. Cream, hard cheeses like feta and brie, cheddar, and parmesan are also low-FODMAP foods.
• Vegetables
  Potatoes, lettuce, carrots, turnips, radishes, parsnips, ginger, bok choy, lettuce, spring onions, zucchini, cucumbers, green beans, chives, and olives are all low-FODMAP veggies.
• Grains
  Rice bran, corn, oats, quinoa, and gluten-free pasta are low in FODMAPs.

Foods commonly consumed may be high in FODMAPs, and it is ideal to eliminate such foods from the diet for a few weeks before beginning a low-FODMAP diet. If FODMAPs had been the cause of the digestive issues, the symptoms will be relieved in a few days. Some of the high-FODMAP foods can be reintroduced after a few weeks, one at a time. This helps ascertain which food triggers the symptoms and needs to be eliminated from the diet permanently.

FODMAPs are short-chain carbs that do not digest as they move through the intestines. Most foods that contain FODMAPs are considered healthy, and some of them function as prebiotic fibers that support gut-friendly bacteria. People who tolerate these carbs need not avoid them, but s helpful dietary tip for those who have FODMAP intolerance is to avoid them as they may experience digestive issues, resulting in IBS. It is advisable to seek the advice of a doctor or dietician before making any changes to dietary habits.