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If you’ve heard about the low FODMAP diet and wondered if it’s something you should try, it’s important to have the right information before you dive in. After all, being informed is being empowered – particularly when it comes to your health and diet.
We’ve compiled this guide to the low FODMAP diet to help you understand what it is, how it works and if it’s right for you.
The low FODMAP diet is a homegrown discovery, thanks to researchers at Monash University. They discovered five short-chain carbohydrates or sugars that can be problematic for digestion in some individuals.
Each of these five sugars is represented by a different letter in the acronym FODMAP. That is ‘fermentable’, ‘oligosaccharides’, ‘disaccharides’, ‘monosaccharides' and ‘polyols’.
The Monash University researchers looked at a variety of foods and measured their FODMAP content. They also researched how FODMAPs trigger medically diagnosed Irritable Bowel Syndrome (IBS) symptoms.
They used this research to develop the low FODMAP diet.
The diet aims to help IBS sufferers avoid foods high in the FODMAPs that trigger their symptoms. Research has found that many IBS sufferers who follow the low FODMAP diet see an improved quality of life.
After an initial phase of eating low FODMAP foods for two to six weeks, high FODMAP foods such as cow’s milk can be slowly reintroduced into the diet
The low FODMAP diet consists of three steps:
Pineapple is one of many delicious foods that can be enjoyed on a low FODMAP diet
While it may sound restrictive, you can enjoy a wide variety of foods on a low FODMAP diet. You may even be surprised at which foods are low FODMAP.
The below list contains some examples of low FODMAP foods:
*Remember, foods contain FODMAPs in various amounts so serving size is important.
Below you’ll find examples of high FODMAP foods:
The food you eat on a low FODMAP diet can be diverse and colourful. It’s about finding the low FODMAP foods you enjoy and incorporating them into your meals.
Your low FODMAP day on a plate may look something like this:
Keep your low FODMAP list handy when grocery shopping, or create a grocery list that contains only FODMAP foods to help you stay on track
If you’re following a low FODMAP diet, start by familiarising yourself with the list of low FODMAP food alternatives. Check if your favourite foods are on the list. If they’re not on the list, find alternatives that you can eat instead.
Then, when grocery shopping, keep your low FODMAP food list handy. Or, better still, write a low FODMAP grocery list and shop from that.
Meal planning can also help you stay organised and eliminate the stress of worrying about what you’re going to eat. Sit down once a week and plan your low FODMAP meals for the week. That will also make your grocery shopping much easier.
According to Monash University, three in four people who follow a low FODMAP diet see an improvement in their IBS symptoms. This improvement includes a reduction in bloating, discomfort, diarrhea and constipation.
This is consistent with other research that has found that low FODMAP eating may be effective in reducing IBS symptoms in adults. Another study found that a low FODMAP diet may result in firmer and less frequent stools in IBS sufferers.
In one study, researchers found that possible limitations may be resolved when a person follows a low FODMAP diet under the guidance of a healthcare professional. These limitations include cost, possible nutritional deficiencies and challenges with understanding and continuing the diet.
If you suspect you have IBS, the first step is to speak with your healthcare professional for a diagnosis.
Whether you’ve already been diagnosed with IBS or not, discuss with your healthcare professional whether the low FODMAP diet is right for you.
Need help with the low FODMAP diet? Our FREE dietitian-developed program will take you step-by-step through everything you need to know. The program includes a low FODMAP food guide and tips to make the diet work for you.
Sign up for the program now. Visit your healthcare professional for personal dietary advice.
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Reviewed by the healthylife health experts August 2023.