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FODMAP diet for fighting flatuency and poor digestion

The Fodmap diet is based on the withdrawal of all foods that are poorly absorbed and undergo fermentation through the intestinal flora, causing symptoms such as poor digestion, flatulency, diarrhea, abdominal bloating, colics and constipation, being useful especially in cases of irritable bowel syndrome.

Some examples of these foods are carrots, beets, apples, mango, pasta and honey, but the symptoms vary from one person to another, this is why you have to identify which food is the cause of poor digestion.

 FODMAP diet for fighting flatuency and poor digestion

List of FODMAP foods

Fodmap foods are always carbohydrates and are classified into 5 groups, as shown in the following table:

Fodmap TypeNatural foodsProcessed Foods
Monosaccharides (fructose)apple, pear, mango, asparagus, cherries, watermelon, fruit juices, peas.foods with corn syrup, agave nectar and fructose syrup: such as artificial honey, cookies, soft drinks, ready-made juices, jellies, powder for cakes, etc.
Dissaccharides (lactose)Cow's milk, goat's milk, sheep's milk, cream, ricotta cheese and cottage.cream cheese, ice cream, yogurt and other foods containing milk.
Fruit-oligosaccharides (fructans or FOS)Onion, garlic, leeks, wheat, couscous, rye, persimmon, watermelon, chicory, dandelion, artichoke, beetroot, asparagus, red carrot, okra, chicory with red leaves, kale.wheat flour, pasta in general with wheat, cakes, biscuits, ketchup, mayonnaise, mustard, processed meats such as sausage, nuggets, ham and mortadella.
Galacto-oligosaccharides (GOS)Lentil, chickpeas, canned grains, beans, peas, whole grains of soybeans.products containing such foods.
Polyolsapple, apricot, peach, nectarine, pear, plum, cherry, avocado, blackberry, lychee, cauliflower, mushrooms.sweeteners such as xylitol, mannitol, sorbitol, glycerin products.

Besides knowing foods naturally rich in fodmaps, it is important to be aware of the list of industrialized ingredients which are always present on food labels.

How to follow a Fodmap diet

To make this diet, you should withdraw the foods rich in Fodmap for a period of 6 to 8 weeks, being careful in identifying improvement in the symptoms of intestinal discomfort. If there is no improvement in the symptoms, the diet may be discontinued after 8 weeks and a new treatment should be sought.

If the symptoms improve, after 8 weeks, the foods should be slowly reintroduced, starting with 1 group at a time. For example, you should begin by introducing fruits rich in Fodmaps, such as apples, pears and watermelons, noting if intestinal symptoms reappear.

This slow reintroduction of these foods is important so that it is possible to identify foods that cause abdominal discomfort. These foods should always be consumed in small quantities and not part of the normal food routine.

Fodmap diet menu

The following table provides an example of a 3-day Fodmap diet menu:

MealDay 1Day 2Day 3

Banana vitamin: 200 ml of chestnuts milk + 1 banana + 2 tablespoons of oats.

Grape juice + 2 slices of gluten-free bread with mozzarella and an egg.

200 ml of lactose-free milk + 1 tapioca with an egg.

Morning Snack2 slices of melon + 7 cashew nuts.Lactose-free yogurt + 2 teaspoons chia seeds seeds seeds seeds seeds.

1 mashed banana with 1 tablespoon of shredded peanut paste.


Risotto rice with chicken and vegetables: tomato, spinach, zucchini, carrot and eggplant.

Rice noodles with minced duck meat and tomato sauce with olives + lettuce, carrot and cucumber salad.

Fish stew with vegetables: potatoes, carrots, garlic and kale.
Afternoon Snack

Pineapple juice + banana cake with oats.

1 kiwi + 6 gluten-free oatmeal cookies + 10 nuts.

Strawberry vitamin with lactose-free milk + 1 slice of gluten-free bread with cheese.

It is important to remember that you should be careful in identifying foods that cause intestinal discomfort, and that this diet should be followed for 6 to 8 weeks, according to your doctor or nutritionist's advice.


The Fodmap diet can cause a low consumption of important nutrients for the body, such as fiber, carbohydrates and calcium, and it is necessary to exclude healthy foods during the test period. That is why it is important to be followed by a doctor and a nutritionist, to ensure you maintain a good health.

It is also important to remember that this diet is effective in about 70% of patients with Irritable Bowel Syndrome, and a new treatment should be done in cases where this diet has failed.

Get to know other natural ways to eliminate intestinal gas.

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