First off… WTF is a FODMAP?

FODMAP = Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.

Translation? They’re types of short-chain carbs and sugar alcohols found in tons of foods that can ferment in your gut and cause:

• Bloating

• Gas

• Painful cramping

• Constipation

• Diarrhea

• Or all of the above at the same time (yay)

Common culprits? Garlic, onions, apples, wheat, cashews, cauliflower, and even some healthy-looking protein bars.

Is It Me? Or Is My Salad Trying to Kill Me?

You’ve probably tried “eating clean,” only to end up more bloated than when you were living on pizza rolls and passive regret.

Just because something is healthy doesn’t mean it’s healthy for your gut. A kale + garlic + apple + hummus bowl might be great for someone else, but for someone with IBS or SIBO, it’s a gastrointestinal horror story.

Signs You Might Need a Low-FODMAP Reset

• You look six months pregnant after lunch

• Your stomach throws a tantrum every time you eat out

• You feel better when you skip meals (that’s not a long-term plan)

• You’ve Googled “Is it normal to fart this much?” more than once

What Does Low-FODMAP Actually Look Like?

Here’s the good news: low-FODMAP isn’t forever. It’s a temporary elimination strategy to calm your gut and identify what’s triggering it.

Safe low-FODMAP foods include:

Vegetables:

• Zucchini

• Carrots

• Cucumbers

• Spinach

• Green beans

• Bell peppers (green/red)

• Eggplant

Grains & Carbs:

• Quinoa

• Oats (gluten-free)

• Rice noodles

• Corn tortillas

• Sourdough spelt (in small amounts)

Proteins:

• Eggs

• Firm tofu

• Chicken

• Turkey

• Seafood (white fish, shrimp)

• Tempeh (small amounts)

Fruits:

• Blueberries

• Strawberries

• Kiwi

• Papaya

• Pineapple

• Dragon fruit

Dairy Alternatives:

• Lactose-free milk

• Almond milk (unsweetened)

• Coconut yogurt (limited ingredients)

Fats:

• Olive oil

• Coconut oil

• Ghee (if tolerated)

• Avocado oil

Herbs & Flavors:

• Basil, parsley, thyme, rosemary

• Garlic-infused oil (FODMAP-safe)

• Lemon juice, vinegar (not balsamic)

Temporarily ditch:

Foods to Avoid on a Low-FODMAP Diet

High-FODMAP vegetables:

• Garlic

• Onion (all types)

• Cauliflower

• Broccoli (especially stems)

• Asparagus

• Artichokes

• Mushrooms (especially portobello, shiitake)

Legumes & Pulses:

• Lentils

• Chickpeas

• Black beans

• Kidney beans

• Baked beans

Grains:

• Wheat (in bread, pasta, pastries)

• Rye

• Barley

Fruits:

• Apples

• Pears

• Watermelon

• Mango

• Cherries

• Plums

• Nectarines

Dairy:

• Milk (cow, goat, sheep)

• Soft cheeses (brie, camembert, cream cheese)

• Yogurt (non-lactose-free)

Nuts & Sweeteners:

• Cashews

• Pistachios

• Honey

• High-fructose corn syrup

• Sorbitol, mannitol, xylitol, and other sugar alcohols

Pro Tips From Someone Who’s Been There

• Don’t go low-FODMAP without a plan. You’ll just end up sad and snackless.

• Track symptoms like a detective, not a perfectionist. This isn’t a punishment, it’s an investigation.

• Cook at home as much as possible, and stalk ingredient labels like your ex’s Instagram.

• Don’t stay stuck in restriction. The goal is to reintroduce foods, not live a life without onion rings forever.

What the FODMAP Is Next?

If your gut is a mess, your skin is flaring, and your energy’s tanked, it’s time to stop guessing and start mapping your FODMAPs.

Try an elimination, work with a pro (hi, that’s me), and give your gut the reset it’s been crying out for.

You deserve a life that’s not ruled by your bathroom schedule.

Need a cheat sheet? Grab my Gut-Healing Grocery List or book a consult to get a customized low-FODMAP game plan.