---
title: "Low FODMAP: what it means in cooking — Tiny Plates"
description: "A low FODMAP diet limits certain fermentable carbs, such as those in onion, garlic and wheat, to ease gut symptoms. It works best with a dietitian."
url: "https://www.tinyplates.dev/glossary/low-fodmap"
---

# Low FODMAP

A low FODMAP diet limits certain fermentable carbs, such as those in onion, garlic and wheat, to ease gut symptoms. It works best with a dietitian.

Also called FODMAP, Low-FODMAP diet, Low FODMAP diet.

A low FODMAP diet cuts back on a group of short-chain carbohydrates that some people absorb poorly. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. In the large intestine, bacteria ferment these carbs, which can cause gas, bloating and pain. The diet was developed by researchers at Monash University in Australia and is used mostly for irritable bowel syndrome (IBS).

## How to do it

The diet is meant to be done in three phases, ideally with a dietitian:

1. **Elimination.** Cut high FODMAP foods for about 2 to 6 weeks and see if symptoms improve.
2. **Reintroduction.** Bring back one FODMAP group at a time to learn which ones you react to and how much you can eat.
3. **Personalization.** Eat as wide a diet as you can, limiting only what bothers you.

See a doctor before you start, so they can rule out other conditions such as [celiac disease](https://www.tinyplates.dev/glossary/celiac-disease).

## Substitutes

Common high FODMAP foods include onion, garlic, wheat and rye in large amounts, beans and lentils, apples, pears, honey, milk, and the sweeteners sorbitol, mannitol and xylitol. Swaps that keep flavor:

* **Garlic:** garlic-infused oil. The FODMAPs in garlic dissolve in water, not fat, so strained oil carries the flavor without them.
* **Onion:** the green tops of [scallions](https://www.tinyplates.dev/glossary/scallion) (spring onions in the UK) and leeks, and chives.
* **Milk:** [lactose-free](https://www.tinyplates.dev/glossary/lactose-free) milk and yogurt, or hard cheese.
* **Wheat:** rice, oats, potatoes, quinoa and gluten-free pasta.

Portion size matters. Many foods are low FODMAP in a small serving and high in a large one.

## Common mistakes

* Staying in the elimination phase for months. It is a test, not a long-term diet, and cutting many foods for a long time can make it harder to eat well.
* Thinking [gluten-free](https://www.tinyplates.dev/glossary/gluten-free) means low FODMAP. The problem with wheat here is its fructans, not gluten, and many gluten-free products contain other high FODMAP ingredients.
* Missing onion and garlic powder in stock cubes, spice mixes, sauces and sausages.
* Leaving homemade garlic oil at room temperature. Keep it in the fridge and use it within a few days.

## In recipes

A low FODMAP recipe avoids high FODMAP ingredients in the serving size given. If you have gut symptoms, talk to a doctor or dietitian before you change your diet.

## Related terms

* [Lactose-freeLactose-free dairy has the milk sugar lactose broken down or removed. It suits lactose intolerance but is still milk, so it is unsafe for a milk allergy.](https://www.tinyplates.dev/glossary/lactose-free)
* [Gluten-freeGluten-free on a label means under 20 parts per million of gluten in the EU, UK and US. Here is what that covers and how to cook gluten-free at home.](https://www.tinyplates.dev/glossary/gluten-free)
* [ScallionScallions are young onions with a small white base and long green tops, used raw or lightly cooked. The UK and Australia call them spring onions.](https://www.tinyplates.dev/glossary/scallion)
* [Celiac diseaseCeliac disease (coeliac disease in the UK) is an autoimmune condition in which gluten damages the gut. Cooking for it means no wheat, rye or barley.](https://www.tinyplates.dev/glossary/celiac-disease)
* [KetoKeto is a very low-carbohydrate, high-fat way of eating meant to push the body into ketosis. It cuts grains, sugar, starchy vegetables and most fruit.](https://www.tinyplates.dev/glossary/keto)

[More in diets and allergens](https://www.tinyplates.dev/glossary/category/diets-and-allergens)[Every term from A to Z](https://www.tinyplates.dev/glossary)