Low FODMAP diet
FODMAP is an acronym (abbreviation) referring to Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are complex names for a collection of molecules found in food, that can be poorly absorbed by some people.
The FODMAP molecules are poorly absorbed in the small intestine of the digestive tract. These molecules then continue their journey along the digestive tract, arriving at the large intestine, where they act as a food source to the bacteria that live there normally. The bacteria then digest/ferment these FODMAPs and can cause symptoms of Irritable Bowel Syndrome (IBS). Symptoms of Irritable Bowel Syndrome include abdominal bloating and distension, excess wind (flatulence), abdominal pain, nausea, changes in bowel habits (diarrhoea, constipation, or a combination of both), and other gastro-intestinal symptoms.
Journal articles are listed here.
Risks & safety
Costs & availability
Examples of low & high FODMAP foods
|Food Category||High FODMAP foods ||Low FODMAP food alternatives|
|Vegetables||Asparagus, artichokes, onions(all), leek bulb, garlic, legumes/pulses, sugar snap peas, onion and garlic salts, beetroot, Savoy cabbage, celery, sweet corn||Alfalfa, bean sprouts, green beans, bok choy, capsicum (bell pepper), carrot, chives, fresh herbs, choy sum, cucumber, lettuce, tomato, zucchini|
|Fruits||Apples, pears, mango, nashi pears, watermelon, nectarines, peaches, plums||Banana, orange, mandarin, grapes, melon|
|Milk and dairy||Cow’s milk, yoghurt, soft cheese, cream, custard, ice cream||Lactose-free milk, lactose-free yoghurts, hard cheese|
|Protein sources||Legumes/pulses||Meats, fish, chicken, Tofu, tempeh|
|Breads and cereal||Rye, wheat-containing breads, wheat-based cereals with dried fruit, wheat pasta||Gluten-free bread and sourdough spelt bread, rice bubbles, oats, gluten-free pasta, rice, quinoa|
|Biscuits (cookies) and snacks||Rye crackers, wheat-based biscuits||Gluten-free biscuits, rice cakes, corn thins|
|Nuts and seeds||Cashews, pistachios||Almonds (<10 nuts), pumpkin seeds|
- Video - Low FODMAP Diet
- Dr Sue Shepherd - Low FODMAP diet
- Monash University (Australia) - Low FODMAP diet for Irritable Bowel Syndrome
- Wikipedia - FODMAP