FODMAP diet – phases, foods, and sample meal plan
Sophia Williams
2026-03-17
5 min. read
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The FODMAP diet aims to alleviate digestive symptoms such as bloating, abdominal pain, excessive gas, or chronic diarrhea. It involves restricting the consumption of carbohydrates that ferment easily in the intestines, thereby serving as a food source for gut bacteria.
Food and beverage
Therefore, the FODMAP diet has been developed by Australian scientists at Monash University and has been successfully used in the digestive system as well as in the treatment of irritable bowel syndrome. The English word FODMAMAP covers the main idea and assumption of the diet. It refers to the fermenting oligo-, di- and monosaccharides and polyhydroxyl alcohols, which are very poorly absorbed in the small intestine, and their fermentation in the gastrointestinal tract, which causes many disadvantages to the disease.
The diet fodmap stages
The FODMAP diet assumes two main steps in a diet that eliminates the symptoms of IBS. As the scientists emphasize, the diet should not be used throughout life. It is designed to minimize symptoms, especially in the early stages of irritable bowel syndrome. The first step is to limit foods rich in FODMaps to as few symptoms as possible. It assumes the exclusion of foods that contain high amounts of easily fermenting carbohydrates from the diet and replacing those that contain only a small amount of carbohidrates.
Foods of the fodmap diet
Foodstuffs indicated in the foodmap contain some of the carbohydrates in question, so the diet is not entirely devoid of these foods. It only leads to a reduction in their intake, which has a very beneficial effect on digestive tract diseases, especially those associated with irritable bowel syndrome. As mentioned earlier, foodstuffs used in soybeans can be divided into two groups: those with a low content of chocolate and high content of easily fermented yogurt. For example, most of the foods in the diet contained in these foods are foods with a high nutritional value.
Foodmap diet example menu
Breakfast: oatmeal on soy milk/yogurt Greek banana patches almond cinnamon tea/juice from fresh oranges Dinner: vegetable cream based on the authorised vegetables: carrots, tomatoes, peppers Salad: chicken baked with herbs tomato salad pepper vinegar balsamic water unpasteurized Dining: cocktail with lactose-free yogurt and fruit: strawberries, berries, bananas and gluten-free chicken bread
