Chances are if you’re interested in or recently started taking GLP-1 medications for weight loss, you know about common side effects like nausea, bloating, constipation and diarrhea. It makes sense that changing the foods you eat may help limit or prevent digestive symptoms, so looking into different types of diets or meal planning is a very smart step to take. 

A low FODMAP diet is often recommended for people with chronic digestive issues such as irritable bowel syndrome (IBS). In fact, multiple studies have shown the diet to be effective in helping up to 75% of people with IBS manage their symptoms.¹ 

So, the question is: since it works for many IBS patients, would it also reduce bloating, gas or constipation that arise as side effects from GLP-1 medications? 

What Is a Low-FODMAP Diet?

The term “FODMAP” represents certain sugar carbohydrates—Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These carbohydrates—found in foods like asparagus, garlic, apples, wheat, beans, and dairy products—are hard for some people’s digestive systems to absorb and so cause upset such as bloating, gas, constipation, diarrhea and stomach discomfort. 

FODMAPs can’t be broken down and absorbed in your small intestine, so extra water is drawn in to help the foods move to the large intestine where bacteria can feed on them. This bacterial “fermentation” process produces gasses and fatty acids that can cause gas, bloating and abdominal pain, as well as diarrhea or constipation depending on how much water your small intestine draws in.  

Following a low-FODMAP diet simply means you’re eating fewer foods that contain these types of carbohydrates and more foods that are lower in FODMAPs. The logic is that by not having to digest these fermenting, gas-inducing carbohydrates, you’ll have fewer gut-related symptoms.

What Foods Are Low or High in FODMAPs?

You can easily find lists online of high- and low-FODMAP foods, but to help start you off, we’ve listed some here. 

Foods low in FODMAPs include:

• Fruits – Blueberries, strawberries, cantaloupe, kiwi, raspberries, grapefruit
• Vegetables – Bell peppers, carrots, cucumbers, eggplant, spinach, tomatoes, zucchini
• Meats & Fish – Chicken, turkey, lamb, beef, fresh fish & seafood
• Dairy & Alternatives – Almond milk, lactose-free milk or yogurt, rice milk, cashew milk, eggs
• Nuts & Seeds – Almond butter, seeds, peanuts, walnuts, macadamia nuts
• Breads & Pasta – Bread, pasta or cereal made from corn, oats, potato, quinoa, rice or spelt

Foods high in FODMAPs include:

• Fruits – Apples, pitted fruits, bananas, blackberries, dried fruits, pears, watermelon
• Vegetables – Artichoke, asparagus, broccoli, cauliflower, garlic, onions, mushrooms
• Beans & Legumes – Beans (lima, kidney, pinto, etc.), split peas, black-eyed peas, chickpeas, lentils
• Meats & Fish – Marinated beef, chicken, or seafood; sausage, salami, processed meats
• Dairy & Alternatives – Cow, goat, sheep milks & milk products, soy & coconut milk, ice cream, soft cheeses, yogurt
• Grains – Wheat, barley, rye
• Nuts – Cashews, pistachios

These lists represent just some of the foods that are low or high in FODMAPs. If you’re considering a low FODMAP diet, it’s a good idea to talk to your doctor or nutritionist for help. 

How the Low FODMAP Diet Works

One of the traits of a low FODMAP diet that may be attractive to people taking GLP-1 medications is that it’s not meant to be permanent. Since the digestive side effects of GLP-1s are typically more common within the first few weeks of starting the medication, the phases of a low FODMAP diet may prove helpful as the timing aligns well with the timing of most GLP-1 side effects. 

Phase 1: Elimination — Avoid all high-FODMAP foods for about 2–4 weeks, up to 6 weeks if needed.

Phase 2: Reintroduction — Once you’re consistently having less gas, bloating, and other digestive symptoms, you can then slowly add back foods one at a time to see which cause an increase in symptoms. 

Phase 3: Personalization — As you identify your food triggers, you can create a balanced, long-term eating plan that your digestive system can tolerate. In other words, keep what works and leave out what makes you feel sick.

Why It Matters for People Taking GLP-1 Medications

Because GLP-1 receptor agonists work by slowing digestion, this action increases feelings of fullness to help you eat less but also can also worsen digestive discomfort, bloating and constipation. The FODMAP diet may help by: 

• Making it easier to adjust to the slower digestion from GLP-1 medications. Since low-FODMAP foods produce less intestinal gas and water retention, they reduce bloating, cramping, and discomfort.
• Making it easier for you to stick with your GLP-1 weight loss plan by potentially reducing digestive side effects, which are a common reason people stop taking GLP-1s.
• Helping you to eat more confidently. No one likes to eat when you’re worried about stomach pain, gas, or other gut issues—especially in social situations. The phases of this diet plan help you eliminate triggers and then reintroduce foods slowly and safely, so you know which foods might provoke an unwelcome response and which are “safe” for you to eat.

3 Main Points to Keep in Mind When Considering a Low FODMAP Diet

1. Food restriction is not forever – The low FODMAP diet is not meant to restrict food indefinitely, so this allows you to potentially take a break from certain foods in order to adjust to the medication, and then reintroduce them once your digestive system has settled consistently.
2. Medical supervision is key – Before you start any diet, especially one that restricts or even temporarily eliminates large classes of food, you should talk to your doctor. Along with a nutritionist, they can give advice that’s specific to your personal health needs.
3. Explore all your options – It’s also okay if a low FODMAP diet is not for you. The elimination phase can be tough. So, do some research and talk to your doctor and nutritionist about potential side effects of GLP-1s. They can tell you what to eat when constipated and bloated or if you have nausea or diarrhea.

If you’re experiencing constipation, Fleet Liquid Glycerin Suppository and Fleet Stimulant Oral Laxative are two options that may provide relief from GLP-1 related constipation. Consult with your doctor—they can recommend nausea relief products and the best remedies for constipation from GLP-1 medications, so you can be ready for any digestive symptoms.

While we can’t answer for certain if a low FODMAP diet would work well for you, we hope the information here will at least be part of helping you find a solution.

¹ Bertin, L., Zancanato, M., Crepaldi, M. et. al.  The Role of the FODMAP Diet in IBS. Nutrients 2024, 16(3), 370; https://doi.org/10.3390/nu16030370