FODMAPS & Paleo
FODMAP is a term that seems to be associated more and more frequently with the Paleo diet. Some people choose to minimise FOMAP’s, in alongside their Paleo diet to help resolve gut issues. In particular a low FODMAPS diet seems to help resolve gut issues such as Irritable Bowel Syndrome (IBS) it appears Crohn’s Disease too.
Whilst removing grains, dairy and legumes in a Paleo diet often marks significant improvement, going one step further and undertaking a low FODMAP diet can make all the difference in Gastrointestinal (GI) disorders
So, what exactly are FODMAPS?
“FODMAP” is an abbreviation standing for: Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are all types of carbohydrate which Dr Sue Shepherd’s research identified as being poorly absorbed by susceptible individuals, causing gut issues.
How does a Low FODMAPS diet fit with a Paleo diet?
Fuctose
Fructose is already considered on a Paleo diet, so avoiding high fructose fruit such as apples and pears is not too difficult. Berries are a far better choice, with the added benefit of antioxidants.
Fructans
Fructans are high in fruit such as watermelons and vegetables such as cabbage, leeks and particularly onions; so these should be avoided in favour of vegetables such as carrots, parsnip and pumpkin. Wheat and other grains are high in Fructans, so on a Paleo diet, these are already avoided.
Polyols
High levels of Polyols are contained in fruit like avocados and peaches and vegetables like mushrooms and cauliflower.
Galactans
Legumes such as beans and soy are high in Galactans – so by following a Paleo diet these are already eliminated.
Lactose
By avoiding dairy a Paleo diet already cuts out Lactose.
How To Start
If you have any unresolved issues (such as gut issues) on a Paleo diet, it is worth trying a low FODMAP’s diet for a 30 day elimination period. After the 30 days, much like a Whole 30, you can slowly reintroduce foods back in to pinpoint exactly which foods are an issue for you. Everyone is different, so it’s important you find out exactly which foods you don’t tolerate well and remove those from your diet. Fortunately your Paleo diet has already removed the bulk of the high FODMAP foods – so identifying the foods you don’t tolerate will be much easier.
Beyond FODMAPs: Other Paleo-Friendly Gut Support Strategies
While removing FODMAPs can provide major relief for many people with digestive complaints, it’s worth remembering that gut health is influenced by more than just carbohydrate type. A strong Paleo foundation that includes a focus on anti-inflammatory foods, proper meal timing, and stress reduction can significantly enhance results when paired with a low FODMAP approach.
Chewing Your Food Thoroughly
This often-overlooked step is surprisingly powerful. Digestion starts in the mouth, where enzymes in saliva begin breaking down carbohydrates. Chewing thoroughly signals the rest of your digestive system to prepare for incoming food and can reduce bloating and improve nutrient absorption. Take your time with meals and avoid distractions to give your gut the best chance of success.
Focus on Gut-Healing Nutrients
When navigating both a Paleo and low FODMAP diet, it’s important to focus on foods that actively support gut repair. These include:
- Bone broth: Rich in collagen, glycine and gelatin to support the gut lining
- Cooked root vegetables: Easier to digest than raw veg, and nourishing for gut flora
- Lean meats and fish: High-quality protein without irritating compounds
- Low FODMAP herbs and spices: Such as ginger, turmeric, basil, and parsley for anti-inflammatory support
These options not only nourish the digestive tract but also help balance the microbiome without relying on problematic fermentable carbohydrates.
Common Paleo Foods That Are High FODMAP
Although Paleo cuts out many high FODMAP foods, there are a few that remain Paleo-approved but still problematic for sensitive individuals. Some examples include:
- Garlic and onions: Rich in fructans, these are often the biggest triggers
- Cauliflower and Brussels sprouts: Contain polyols that can cause bloating
- Avocado: Although full of healthy fats, it contains sorbitol (a polyol) in high amounts
- Cashews and pistachios: Both high in FODMAPs and best avoided during elimination
Once symptoms have subsided, these foods can be tested one by one during reintroduction.
Cooking Tips to Reduce FODMAP Load
Certain food preparation methods can help reduce the FODMAP content in otherwise problematic ingredients. For example:
- Use garlic-infused olive oil to add flavour without the fructans
- Boil or roast vegetables like pumpkin and carrots to improve digestibility
- Keep fruit servings small and choose ripe, low-FODMAP options like kiwi and strawberries
Experimenting with how you prepare food can help you enjoy more variety without triggering symptoms.
Understanding the Reintroduction Phase
The goal of a low FODMAP diet isn’t to eat that way forever. After the elimination period, it’s vital to reintroduce FODMAP groups methodically to identify personal triggers. Many people tolerate certain FODMAP types in small quantities or in combination with other foods.
Here’s how a structured reintroduction phase might look:
- Week 1: Test fructose by eating a small portion of honey or mango
- Week 2: Test lactose with a small amount of yoghurt (if tolerated and part of your modified Paleo approach)
- Week 3: Test fructans with a small portion of cooked onion or garlic
- Week 4: Test polyols with avocado or mushroom
Always leave a few days between tests to watch for delayed reactions. Keeping a journal can help track symptoms and patterns.
Creating a Long-Term Personalised Paleo Plan
Once you’ve identified which FODMAPs you tolerate, you can design a long-term eating plan that’s both gut-friendly and sustainable. For example, you may be able to enjoy avocado a few times a week, but need to avoid onions altogether. The idea is to customise your Paleo diet in a way that supports your unique needs without unnecessary restriction.
The Role of the Gut Microbiome
Another reason FODMAPs can cause issues for some people is due to an imbalance in gut bacteria. Fermentable carbohydrates feed both beneficial and less desirable microbes. If your microbiome is out of balance, even small amounts of FODMAPs can lead to gas, bloating, and discomfort.
Supporting microbial diversity with naturally fermented foods (if tolerated), nutrient-dense meals, and plenty of rest can go a long way. You may also wish to consult a practitioner about targeted probiotics or functional testing to support your journey.
Fermented Foods and FODMAPs
Some fermented foods, like sauerkraut or kimchi, may be high in FODMAPs depending on ingredients and portion size. However, others like homemade coconut yoghurt or small amounts of fermented carrots may be well tolerated. Introduce fermented foods cautiously and observe your response.
Managing Stress to Support Digestion
It’s easy to overlook stress when focusing on food, but chronic stress has a profound impact on gut health. It alters gut motility, reduces enzyme production, and increases sensitivity to FODMAPs. Supporting your nervous system through meditation, breathing exercises, or gentle movement (like walking or yoga) can directly improve your digestive capacity.
Building a Holistic Gut Health Toolkit
True healing comes from addressing multiple angles – not just food. Here’s a snapshot of a well-rounded approach:
- Diet: Paleo-based, low FODMAP, rich in whole foods
- Movement: Gentle daily exercise to support motility
- Sleep: Prioritise 7–9 hours of uninterrupted sleep
- Mindset: Cultivate a calm relationship with food and your body
When to Seek Help
If symptoms persist despite a dedicated approach to both Paleo and low FODMAP eating, it may be time to work with a functional medicine practitioner or integrative nutritionist. Underlying conditions like SIBO (Small Intestinal Bacterial Overgrowth), histamine intolerance, or enzyme deficiencies may also be playing a role.
A qualified practitioner can guide you through testing, interpretation, and a personalised protocol that goes beyond diet alone.
Final Encouragement
Combining a low FODMAP diet with Paleo is a powerful strategy for managing digestive symptoms while still prioritising whole, nutrient-rich food. While the process can feel a little restrictive at first, most people find the clarity, comfort, and energy that come from gut healing well worth the effort. Take it one step at a time, listen to your body, and celebrate the wins along the way.
Have you found success combining Paleo and low FODMAP? I’d love to hear your story – share your tips or questions in the comments below.