Are Low Carb and Low FODMAP Diets Compatible?

Ask Theresa is an advice column by Theresa Link. A Virta Health Coach since 2015 and a loyal follower of the ketogenic lifestyle, Theresa is a Registered Dietitian who is an expert in living a metabolically-healthy life. 

This week, Theresa tackles a tricky question—can you follow both a low-carb and low-FODMAP diet at the same time? If you’re juggling IBS symptoms and Virta’s approach, you’re in luck! Theresa breaks down which foods fit both plans, why cutting carbs often improves digestion, and how to build gut-friendly, blood sugar-friendly meals. Plus, she shares a quick menu to keep you on track. Don't miss these practical tips for a happier gut and better metabolic health!

❓Question:

Theresa,

I just finished all the Virta education videos on what to eat, but my GI doctor also suggested a low FODMAP diet for my irritable bowel syndrome. Can I do both at the same time? Any advice on making it work?

Sincerely,
Bloated and Boggled

👩🏻‍💻 Theresa:

Dear Bloated,

Today is your lucky day! Not because you’re bloated, but because - yes - these two eating plans are complimentary. In fact, a lot of folks who start Virta with a history of irritable bowel syndrome (IBS) find that most of their symptoms of bloating, gas, abdominal pain, diarrhea, and / or constipation resolve nicely with the reduction in total carbohydrates. The reason for this is because many foods that trigger IBS symptoms are high in carbs (bread, pasta, milk, ice cream, beans, and some fruits, to name a few). 

What the heck are FODMAPs?

FODMAPs are a group of short-chain carbohydrates that are poorly absorbed in the small intestine. The word FODMAP is an acronym to describe different groupings of these short-chain carbohydrates:

F = fermentable (gas-producing)
O = oligosaccharides (vegetables like onions, garlic, cauliflower, and cabbage; grains like bread, pasta, and cereal; legumes like beans, lentils, and chickpeas)
D = disaccharides (lactose-containing foods like milk, yogurt, ice cream, and soft cheese)
M = monosaccharides (fructose-containing foods like apples, pears, and dried fruits; and sweeteners like honey, high fructose corn syrup, and agave syrup)
A = and
P = polyols (sugar alcohols like sorbitol, mannitol, maltitol, and xylitol)

The short-chain carbohydrates that slip past the small intestine travel to the large intestine and get gobbled up by bacteria, who then produce gas as a byproduct. Some bacteria toot out hydrogen, which pulls water into the intestine (causing loose stools or diarrhea), while others convert that hydrogen into methane, a gas that slows gut movement, resulting in constipation instead. And if you’re really lucky, you’ll have both. 

Which foods are both low carb and low FODMAP?

Quite a few! 

• Proteins: chicken, turkey, beef, fish, eggs, firm tofu and tempeh
• Vegetables: cucumbers, bell peppers, zucchini, spinach, green beans, lettuce, kale, eggplant, radishes, swiss chard
• Fruits: strawberries, blueberries, raspberries
• Dairy and dairy alternatives: hard cheeses, heavy cream, butter, ghee, lactose-free plain Greek  yogurt, lactose-free full fat cottage cheese, lactose-free sour cream, unsweetened almond and coconut milk
• Nuts and seeds: macadamia, walnuts, pecans, chia seeds, flax seeds
• Oils: olive, avocado, macadamia, and coconut oils
• Grain alternatives: almond flour, coconut flour, flaxseed meal
• Sweeteners: sucralose, aspartame, stevia, erythritol, monk fruit

Quick menu idea:

Breakfast: Scrambled eggs with spinach & feta

Lunch: Grilled chicken with zucchini noodles & olive oil

Dinner: Salmon with roasted bell peppers & green beans

With a little planning, you can absolutely follow both a low-carb and low-FODMAP diet while managing your IBS symptoms and staying on track with Virta. By focusing on whole, nutrient-dense foods that fit both approaches, you can reduce bloating and digestive discomfort while supporting your metabolic health. As always, listen to your body, track how different foods affect you, and make adjustments as needed. You’ve got this—happy eating, and may your gut be ever in your favor!