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Diet low in FODMAP — certain sugars that may cause intestinal distress. This diet is designed to help people with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) figure out which foods are problematic and which foods reduce symptoms.
What is FODMAP?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. Some people experience digestive distress after eating them. Symptoms include:
Cramping
Diarrhea
Constipation
Stomach bloating
Gas and flatulence
How does the low FODMAP diet work?
Low FODMAP is a three-step elimination diet:

First, you stop eating certain foods (high FODMAP foods).
Next, you slowly reintroduce them to see which ones are troublesome.
Once you identify the foods that cause symptoms, you can avoid or limit them while enjoying everything else worry-free.
What can I eat on the FODMAP diet?
Foods that trigger symptoms vary from person to person.

To ease IBS and SIBO symptoms, it’s essential to avoid high FODMAP foods that aggravate the gut, including:
Dairy-based milk, yogurt and ice cream
Wheat-based products such as cereal, bread and crackers
Beans and lentils
Some vegetables, such as artichokes, asparagus, onions and garlic
Some fruits, such as apples, cherries, pears and peaches
Instead, base your meals around low FODMAP foods such as:

Eggs and meat
Certain cheeses such as brie, Camembert, cheddar and feta
Almond milk
Grains like rice, quinoa and oats
Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini
Fruits such as grapes, oranges, strawberries, blueberries and pineapple
Get a full list of FODMAP food from your doctor or nutritionist.
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