FODMAP is an acronym for Fermentable Oligo-, Di-, Mono-saccharides and Polyols (sugar alcohols). These short-chain carbohydrates resist digestion and, rather than being absorbed into the bloodstream, travel through the intestine, where opportunistic bacteria feed on them for fuel, producing gas and uncomfortable digestive symptoms in sensitive individuals.

The low FODMAP diet for SIBO

Dr. Abigail Vermeesch, BCDHH, CNHP, CHS, BS, MS Clinical Nutrition Gut Health 5 min read Medically reviewed July 2026

The low FODMAP diet won’t cure SIBO — but it can quiet the bloating, gas, and bowel changes while the real root causes are addressed. Here’s what FODMAPs are, where they hide, and how the two-stage diet works.

Key takeaways

FODMAPs are fermentable short-chain carbs that gut bacteria feed on, producing the gas behind bloating, burping, and bowel changes.

In SIBO, excess small-intestine bacteria amplify that gas — so reducing FODMAPs eases symptoms.

The diet has two stages: restriction, then systematic reintroduction with a food log.

It’s an adjunct, not a cure — a symptom-calming tool while the root causes of SIBO are treated.

In this article

I. What are FODMAPs?

II. Common FODMAPs

III. The low FODMAP diet

IV. The two stages

V. Common questions

SIBO, or small intestinal bacterial overgrowth, is a complex condition that can be alleviated using a combination of treatments including neurological exercises, supplementation, and proper nutrition through the low FODMAP diet. Following the low FODMAP diet helps to promote healing of the GI system by decreasing symptoms caused by excess gas produced by gut bacteria while the root causes of SIBO are being addressed. Some of these symptoms include bloating, burping, constipation, and diarrhea. For more information on SIBO, read this article.

What are FODMAPs?

FODMAPs are short-chain sugars. The smaller, harder-to-absorb ones — especially oligosaccharides and polyols — ferment in the gut, which is what drives symptoms in SIBO.

FODMAP is an acronym for Fermentable Oligo-, Di-, Mono-saccharides and Polyols (sugar alcohols). These short-chain carbohydrates resist digestion and, rather than being absorbed into the bloodstream, they travel through the intestine. There, opportunistic bacteria feed on them for fuel, producing gas and uncomfortable digestive symptoms in sensitive individuals. When there is an overgrowth of bacteria in the small intestine, as in SIBO, the amount of gas produced by the bacteria is increased and GI symptoms are intensified.¹

Common FODMAPs

FODMAPs are categorized by the type of sugar they contain.² Here are the common groups and where they’re found:

Group	Sugars	Common sources
Oligosaccharides	Fructans, GOS	Wheat, rye, onion, garlic, legumes
Disaccharides	Lactose	Milk, yogurt, soft cheeses
Monosaccharides	Fructose (excess)	Apples, pears, mango, honey, high-fructose corn syrup
Polyols	Sorbitol, mannitol	Stone fruits, mushrooms, cauliflower, sugar-free gum & sweeteners

A general orientation to the FODMAP groups. Because tolerance is individual, a practitioner or the Monash University FODMAP resources can help you identify your own triggers.

The low FODMAP diet

The low FODMAP diet was originally developed by researchers at Monash University in Melbourne, Australia, in an effort to determine whether eliminating high-FODMAP foods could improve symptoms in patients with IBS.³ The diet is now commonly used to treat SIBO. Monash University also established the first food analysis program to measure the FODMAP content of a wide variety of foods.

The two stages

The low FODMAP diet is divided into two stages: the restriction stage and the reintroduction stage.

Restriction

All high-FODMAP foods are eliminated completely to reduce GI symptoms while the causes of SIBO are being addressed. For some people, symptoms decrease immediately; others may not experience relief for several weeks.

Reintroduction

Once symptoms are dramatically decreased, higher-FODMAP foods are reintroduced systematically — one new food every 1–2 days — while keeping a food log. Foods that cause no symptoms can be added back; foods that do are eliminated again and retried later.

It’s important to keep a food log during reintroduction to record any symptoms that occur after a food is added. If GI symptoms do occur with a reintroduced food, it’s best to wait until symptoms are gone before reintroducing another high-FODMAP food.

What this may mean for you

While the low FODMAP diet is not intended to heal gastrointestinal issues, following it can dramatically reduce GI symptoms while the root causes of SIBO are being addressed. At Genesis Functional Wellness, we use lab testing to determine whether an individual has SIBO. If SIBO is found, the low FODMAP diet can be a beneficial adjunct along with supplementation while we address the overgrowth itself.

Common questions

What are FODMAPs?

How does the low FODMAP diet help SIBO?

When there is an overgrowth of bacteria in the small intestine, as in SIBO, the gas produced by bacteria increases and GI symptoms intensify. Following the low FODMAP diet reduces the fermentable carbohydrates those bacteria feed on, decreasing symptoms like bloating, burping, constipation, and diarrhea while the root causes of SIBO are addressed.

What are the two stages of the low FODMAP diet?

The restriction stage, in which all high-FODMAP foods are eliminated to reduce GI symptoms; and the reintroduction stage, in which higher-FODMAP foods are added back systematically — one new food every 1 to 2 days — while keeping a food log. Foods that don’t cause symptoms can stay; foods that do are eliminated again and retried later.

Does the low FODMAP diet cure SIBO?

No. The low FODMAP diet is not intended to heal gastrointestinal issues, but following it can dramatically reduce GI symptoms while the root causes of SIBO are being addressed. It’s a beneficial adjunct alongside supplementation and testing, not a cure on its own.

References (3) ▾

Ong DK, Mitchell SB, Barrett JS, et al. Manipulation of dietary short chain carbohydrates alters the pattern of gas production and genesis of symptoms in irritable bowel syndrome. J Gastroenterol Hepatol. 2010;25(8):1366-1373. https://pubmed.ncbi.nlm.nih.gov/20659225/
Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms: the FODMAP approach. J Gastroenterol Hepatol. 2010;25(2):252-258. https://pubmed.ncbi.nlm.nih.gov/20136989/
Halmos EP, Power VA, Shepherd SJ, Gibson PR, Muir JG. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014;146(1):67-75. https://pubmed.ncbi.nlm.nih.gov/24076059/

This article is educational and is not medical advice, diagnosis, or treatment. An elimination diet should be undertaken with a qualified practitioner to keep it nutritionally balanced.

Bloated and not sure if it’s SIBO?

We test to confirm SIBO, then pair the low FODMAP diet with supplementation while we address the overgrowth itself — so relief lasts beyond the diet.

Request a Consultation Take the Fit Assessment