FODMAPs are certain sugars in everyday foods that ferment in the gut and can trigger bloating, wind, cramps and irregular bowels — especially in IBS. Done properly and for a limited time, a low-FODMAP diet helps most people find their personal triggers. Here it is in foods you actually eat.
How it works — three phases
- Elimination (2–6 weeks): cut high-FODMAP foods to calm symptoms.
- Reintroduction: add foods back one at a time to find which ones upset you.
- Personalisation: keep only the restrictions you truly need — most people can eat far more than they feared.
This is a tool, not a life sentence
Low-FODMAP is a temporary way to find your triggers, not a permanent diet. Ideally do it with a dietitian, and don't stay in the strict elimination phase for months.
What to eat, limit, and avoid
Enjoy freely
- Rice & oats
- Potato, carrot, palak, tomato, cucumber, baingan
- Ripe banana, orange, grapes, melon
- Eggs, chicken, fish, meat
- Firm tofu, hard cheese
- Lactose-free milk
- Garlic-infused oil
Limit / small amounts
- Whole-wheat roti (small portions)
- A little dahi
- Sweet corn
- Avocado
- A few cashews
- 1–2 dried dates
Avoid (high-FODMAP)
- Lots of wheat — naan, paratha, white bread
- Piyaz (onion) & lehsun (garlic)
- Daal, chana, rajma, lobia
- Milk, lassi, large dahi
- Mango, apple, watermelon, honey
- Gobi (cauliflower), mushrooms
- Mithai & sweet drinks
Practical local tips
- For onion/garlic flavour without the FODMAPs, cook with garlic-infused oil — fry the garlic, then remove the pieces; the flavour stays, the FODMAPs don't.
- The green tops of spring onion (hara piyaz leaves) are low-FODMAP — use them for flavour.
- Hing (asafoetida) gives an onion-like flavour, but note it's usually mixed with wheat flour, so it isn't gluten-free.
- The Monash University FODMAP Diet app is the most reliable food guide — worth downloading.
These are not IBS — see a doctor
Blood in the stool, unintended weight loss, fever, waking at night with pain or diarrhoea, anaemia, or a family history of bowel cancer or IBD all need proper assessment.
Frequently asked questions
Is this the same as gluten-free?
Not quite. It lowers wheat because of a FODMAP called fructan, not gluten. Some people feel better mainly because they're eating less wheat.
How long until I feel better?
Many people notice a clear improvement within 2–4 weeks of the elimination phase.
Do I avoid these foods forever?
No — the whole point is to reintroduce foods and keep only the few you genuinely react to.
Struggling with bloating and unpredictable bowels?
A tailored plan makes a real difference.
This guide provides general dietary information only and does not replace personal medical or dietitian advice. If you have red-flag symptoms, please seek a consultation. For emergencies, contact Shifa International Hospital or your nearest emergency department.