What Does “FODMAP” Mean?

FODMAP is an acronym standing for Fermentable, Oligo-Di-Mono-saccharides And Polyols.

It's just fancy science words for different types of sugars.

These carbohydrates are poorly absorbed in the small intestine (at least in some people).

Because of their chemical properties, they pull water into the intestine, which can lead to more fluid in the bowel. (MedlinePlus)

Also, as they are fermented by gut bacteria, they produce gas (hydrogen, methane), which can cause bloating, wind, and discomfort. (NCBI)

Who Is It For?

The low-FODMAP diet is particularly used for people with Irritable Bowel Syndrome (IBS), where symptoms like bloating, abdominal pain, diarrhoea and/or constipation are common. (Monash Fodmap)

Some evidence suggests it may also help in other functional gastrointestinal disorders, or in people who have persistent gut symptoms not explained by other diagnoses. (NCBI)

How does it work?

Typically, the diet is carried out in three main phases.

1. Elimination

Avoid most high-FODMAP foods; follow a low-FODMAP food plan.

Usually about 2–6 weeks, depending on response.

2. Reintroduction

Systematically reintroduce foods from FODMAP subgroups one at a time (e.g. re-add lactose, or certain polyols) to test tolerance.

Often over several weeks.

3. Personalisation

Based on what was tolerable, build a long-term diet that is as varied as possible, limiting only problematic FODMAPs rather than all of them.

What are high FODMAP foods?

❌ Apples

❌ Pears

❌ Mango

❌ Watermelon

❌ Cherries

❌ Cauliflower

❌ Broccoli (stalks)

❌ Brussels sprouts

❌ Garlic

❌ Onions

❌ Leeks (white part)

❌ Wheat bread/pasta (large portions)

❌ Rye

❌ Barley

❌ Lentils

❌ Chickpeas

❌ Kidney beans

❌ Baked beans

❌ Milk (cow, goat, sheep)

❌ Soft cheeses (brie, camembert, cream cheese)

❌ Yoghurt (regular)

❌ Ice cream (dairy-based)

❌ Honey

❌ High-fructose corn syrup

What are low FODMAP foods?

✅ Bananas (firm)

✅ Blueberries

✅ Strawberries

✅ Grapes

✅ Oranges

✅ Kiwi

✅ Pineapple

✅ Carrots

✅ Cucumbers

✅ Zucchini

✅ Spinach

✅ Lettuce

✅ Potatoes

✅ Rice (white, brown)

✅ Quinoa

✅ Oats (rolled, in moderation)

✅ Lactose-free milk

✅ Hard cheeses (cheddar, parmesan, swiss)

✅ Butter

✅ Eggs

✅ Chicken

✅ Beef

✅ Fish

✅ Olive oil