The low-FODMAP diet is currently the most evidence-backed dietary approach for managing irritable bowel syndrome (IBS), with research showing symptom improvement in up to 75% of IBS sufferers. It's also gaining attention for managing other functional gut disorders. The diet is complex — FODMAPs are found in many healthy foods — which makes planning feel overwhelming. This guide demystifies it and shows you how to eat well while following a low-FODMAP approach.
What are FODMAPs?
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols — a group of short-chain carbohydrates that are poorly absorbed in the small intestine. In people with IBS, these ferment in the gut, producing gas and drawing in water, causing bloating, pain, diarrhoea, and constipation. Common high-FODMAP foods include wheat, most legumes, onions, garlic, apples, pears, milk, and many artificial sweeteners.
The three phases of the low-FODMAP diet
The low-FODMAP diet has three phases and is designed to be followed with the support of a registered dietitian. Phase 1 (Restriction, 2–6 weeks): eliminate all high-FODMAP foods. Phase 2 (Reintroduction, 6–8 weeks): systematically reintroduce FODMAP groups to identify personal triggers. Phase 3 (Personalisation): build a long-term diet that avoids your specific triggers while eating as widely as possible. Most people can tolerate some FODMAPs — the goal is identifying which ones affect you.
Low-FODMAP foods that are safe
Proteins: all plain meat, fish, eggs, and tofu. Grains: rice, oats, polenta, gluten-free pasta, sourdough spelt bread (long fermentation reduces FODMAPs). Vegetables: courgette, aubergine, bell peppers, carrots, cucumber, green beans, kale, pak choi, spinach, and tomatoes. Fruits: bananas (unripe), blueberries, grapes, kiwi, oranges, and strawberries. Dairy alternatives: lactose-free milk, hard cheeses (cheddar, parmesan — lactose is minimal), almond milk. Fats: all oils, butter in small amounts.
High-FODMAP foods to avoid
Wheat and rye (in large amounts), onions and garlic (among the highest FODMAP foods — use garlic-infused olive oil as a substitute), apples, pears, watermelon, and stone fruits, lactose-containing dairy (milk, soft cheese, yoghurt — swap for lactose-free versions), legumes (chickpeas, lentils, baked beans), honey, high-fructose corn syrup, and polyol-containing sweeteners (sorbitol, mannitol, xylitol).
Sample 3-day low-FODMAP meal plan
Day 1: Breakfast — low-FODMAP porridge (certified oats) with blueberries and maple syrup; Lunch — rice bowl with grilled chicken, roasted bell peppers, cucumber, and lime dressing; Dinner — baked salmon with roasted courgette and carrot with rice; Snack — a ripe banana. Day 2: Breakfast — scrambled eggs with spinach and gluten-free toast; Lunch — tomato and basil soup (no onion or garlic — use garlic-infused oil) with sourdough spelt bread; Dinner — beef stir-fry with pak choi, green beans, tamari, and rice noodles; Snack — strawberries with lactose-free yoghurt. Day 3: Breakfast — smoothie with lactose-free milk, spinach, kiwi, and chia seeds; Lunch — grilled chicken salad with mixed leaves, cherry tomatoes, cucumber, and olive oil; Dinner — prawn and courgette pasta with gluten-free spaghetti and garlic-infused olive oil; Snack — rice cakes with peanut butter (check for no high-fructose corn syrup).
How Nouri supports low-FODMAP eating
Nouri's low-FODMAP mode generates meal plans that avoid high-FODMAP ingredients, giving IBS sufferers a practical starting point. The ingredient dislike feature lets you block specific foods beyond the FODMAP list. Always work with a registered dietitian when following the low-FODMAP diet — it is designed to be a therapeutic, supervised protocol.