Last Reviewed: September 21, 2026
Originally Published: October 28, 2015
Amy Jones, MS, RD, LD, chief clinical dietitian for Mary Rutan Hospital, talks about FODMAPs, the low-FODMAP diet and how they can potentially help with stomach discomfort.
FODMAPs and the low-FODMAP diet are fairly new to the gluten-free world. When people with celiac disease or non-celiac gluten sensitivity (“gluten sensitivity”) continue to have symptoms and it has been determined that gluten ingestion is not the issue, it may be beneficial to explore a low-FODMAP diet with an experienced professional.
To get some insight into FODMAPs and how the low-FODMAP diet could help people with gluten-related disorders, we talked to Amy Jones, MS, RD, LD, chief clinical dietitian for Mary Rutan Hospital.
What Does FODMAPs Stand For?
The term FODMAPs is an acronym for:
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And
Polyols
FODMAPs are short-chain carbohydrates that may be poorly absorbed in the small intestine. To compensate, the colon pulls more water in, and food can rapidly ferment (or be broken down) by bacteria in the bowel. This can cause symptoms like increased gas, bloating, constipation, diarrhea and pain. These symptoms overlap with celiac disease symptoms and can also indicate Irritable Bowel Syndrome (IBS).
FODMAP symptoms and celiac disease symptoms often overlap, which is one reason the two conditions are sometimes confused. The distinction comes down to what’s causing the reaction: gluten, a type of protein, or FODMAPs, a type of carbohydrate.
Is Gluten a FODMAP?
No. Gluten is a protein found in wheat, barley, rye, and Brewer’s yeast. FODMAPs are a category of carbohydrates, and while gluten and FODMAPs are often present in the same grains, they are not the same substance. Wheat, rye, and barley contain both gluten and FODMAPs, which is part of why the two are frequently confused.
This distinction matters for diagnosis and treatment. Celiac disease is an immune reaction to gluten. FODMAP sensitivity is a digestive reaction to certain carbohydrates. A person can have one, both, or neither, and the right dietary approach depends on which is actually causing the symptoms.
High-FODMAP and Low-FODMAP Foods
The table below outlines examples of high- and low-FODMAP foods across each FODMAP category. Not every food or brand has been tested for FODMAP content, so it’s best to consult a registered dietitian nutritionist for the most current guidance.
| FODMAP Type | Examples of High-FODMAP Foods* | Examples of Low-FODMAP Foods |
| Oligosaccharides | Kidney beans, baked beans, garlic, onion, prunes, watermelon, rye, wheat, barley, inulin, chicory root, pistachios, cashews | Gluten-free breads, corn/rice pasta, rice cakes, corn tortillas, almonds, peanuts, walnuts, pumpkin seeds, carrots, zucchini, lettuce, cucumber, spinach, green beans, potatoes, oats (limit to ½ cup gluten-free oats cooked for people with celiac disease)** |
| Disaccharides | Ricotta cheese, cottage cheese, milk, evaporated milk, ice cream, yogurt, custard | Brie, lactose-free cottage cheese/yogurt/ice cream, sorbet, almond milk, lactose-free milk, Swiss/cheddar/mozzarella cheese |
| Monosaccharides | Apples, sugar snap peas, agave, honey, high fructose corn syrup (HFCS), tomato paste, asparagus | Banana, strawberries, blueberries, cantaloupe, raspberries, pineapple, orange, lemon/limes, grapes, rhubarb, kiwi, (limit fruit to 1 serving per meal or less) pure maple syrup, table sugar, brown sugar |
| Polyols | Cauliflower, mushrooms, snow peas, apples, pears, watermelon, prunes, sugar alcohols (found in sugar-free gum/mints, some medications, and cough drops | Sweeteners: table sugar, aspartame, stevia |
*The FODMAP content of every food and brand may not have yet been measured. Consult a registered dietitian nutritionist (RDN) for the most updated information.
**Oats are not considered high in FODMAPs. However, if you have celiac disease or non-celiac gluten sensitivity (“gluten sensitivity”), you should purchase oats that are labeled gluten-free.
How Does the Low-FODMAP Elimination Diet Work?
The low-FODMAP diet is typically done in two phases and is intended to identify individual triggers, not to be followed indefinitely.
Elimination phase: High-FODMAP foods are removed from the diet for 2-6 weeks. If you feel significantly better during that time, then some FODMAP carbohydrates may indeed affect you.
Reintroduction phase: This phase involves re-challenging foods by type, one FODMAP category at a time. For example, disaccharides like lactose-containing milk, cottage cheese, or ice cream might be added back first. If no symptoms occur, the next category can be tested. This step-by-step process helps pinpoint which specific FODMAPs cause problems and in what amounts.
Like celiac disease and the gluten-free diet, it’s a really good idea to work with a registered dietitian nutritionist (RDN) who has experience in working with patients in this area.
What’s the Difference Between Celiac Disease and FODMAP Sensitivity?
Celiac disease is an autoimmune condition triggered by gluten. FODMAP sensitivity is a digestive intolerance triggered by specific carbohydrates, most notably fructans, which are also found in wheat, barley, and rye. Someone with celiac disease reacts to the protein in these grains. Someone with FODMAP sensitivity reacts to the carbohydrates.
Some celiac disease patients who have persistent symptoms after adopting a gluten-free diet may see an improvement upon also adopting a low-FODMAPs. In fact, many people who are newly diagnosed with celiac disease have some degree of lactose intolerance (a disaccharide), which usually resolves as the intestine heals.
For those with gluten sensitivity, the picture gets a bit more complicated. There are some studies that show that those with gluten sensitivity may actually be reacting to FODMAPs, not gluten. Because there is no test to diagnose gluten sensitivity, it can be difficult to tell what a person is reacting to, as symptoms of gluten sensitivity and IBS can be very similar.
What Are the Symptoms of FODMAP Intolerance?
FODMAP intolerance can cause gas, bloating, abdominal pain, and changes in bowel habits, including constipation or diarrhea. These symptoms tend to worsen with higher intake of high-FODMAP foods and can also contribute to fatigue in people who already have IBS.
Symptoms vary from person to person. Someone may react strongly to lactose-containing foods and have no issue with foods high in fructans, or the reverse. This is one reason a structured food elimination and reintroduction process, rather than a general low-FODMAP diet, is the most effective way to identify individual FODMAP triggers.
How Is FODMAP Sensitivity Diagnosed?
There is currently no lab or medical test to confirm FODMAP sensitivity. The most reliable way to assess it is to remove high-FODMAP foods from the diet for several weeks, under the supervision of an experienced healthcare provider, and monitor whether symptoms improve.
Hydrogen breath testing is sometimes used to detect fructose malabsorption, but it isn’t recommended as a routine diagnostic tool. Many people who malabsorb fructose on this test have no symptoms, while others who test negative still experience symptoms after eating high-FODMAP foods. This is why symptom tracking during an elimination trial remains the more practical approach.
Can a Person Be More Sensitive to One FODMAP Over Another?
Absolutely. While the FODMAP elimination diet removes all high-FODMAP foods from the diet for a few weeks, the “challenge” phase is actually where you learn the most about what foods affect you. For example, when it is time to test your tolerance to lactose-containing foods, you might find that those are what bother you the most, or you might do just fine with milk products and find you have the most issues with onion and garlic. Everyone is different.
The most important thing to remember is that you shouldn’t stay on the low-FODMAP diet forever. The goal of the FODMAP challenge is to find out which and how many high-FODMAP foods you can tolerate.
Does the FODMAP Diet Help?
Many people who go on a low-FODMAP diet do see an improvement in their symptoms. A 2013 study of 90 patients with IBS who were followed for almost a year and a half showed that 75% felt improvement with those symptoms. The goal is not to stay on a very low-FODMAP diet forever; rather, the goals are to figure out which foods create the most problems and have the most balanced diet possible.
Do You Need to Follow a Low-FODMAP Diet Forever?
No. The low-FODMAP diet is designed as a short-term learning tool, not a permanent way of eating. The goal is to identify which foods and how much of them a person can tolerate, then build a more varied, sustainable diet around that information.
This is different from the gluten-free diet required for celiac disease, which is medically necessary and lifelong. FODMAP tolerance can also be inconsistent. Some people tolerate a small amount of a trigger food but react to a larger portion, and tolerance can shift depending on what else is eaten that day.
When to See a Doctor
Some symptoms should never be attributed to IBS or FODMAP sensitivity without medical evaluation. See a healthcare provider promptly if you experience rectal bleeding, fever, unexplained weight loss, anemia, or a sudden increase in diarrhea that doesn’t improve.
A low-FODMAP diet also isn’t appropriate for everyone. People who don’t prepare their own meals, those at risk for disordered eating, anxious children, or individuals who are underweight or at risk for malnutrition should approach this diet only under close supervision from a registered dietitian nutritionist, if at all.
Where to Learn More
For a deeper look at FODMAPs and how they relate to gluten-related disorders, Monash University’s research on the low-FODMAP diet remains one of the most widely cited resources in the field.
You can also learn more about getting tested for celiac disease.