FODMAP diet & IBS.

This diet has been recommened to me now by my Gastroenterologist and a GP so last week I started this new low FODMAP diet….what it is?  How does it help IBS sufferers?

FODMAPs stands for Fermentable Oligo-, Di- and Mono-saccharides, and Polyols.    FODMAP is  group of sugars that can be poorly absorbed, contributing to the onset of symptoms of irritable bowel syndrome (IBS).

These poorly absorbed sugars  act as a food source to the bacteria that live in the large intestine. The bacteria then digest/ferment these FODMAPs and can cause symptoms of IBS. Symptoms of Irritable Bowel Syndrome include abdominal bloating and distension, excess smelly wind (flatulence), abdominal pain, nausea, changes in bowel habits (diarrhoea, constipation, or a combination of both, mucusy stools), and other gastro-intestinal symptoms.

Here is just a example of foods high in FODMAPS:

  • Excess Fructose: Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup, Corn Syrup Solids
  • Fructans: Artichokes (Globe), Artichokes(Jerusalem), Asparagus, Beetroot, Chicory, Dandelion leaves, Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Raddicio lettuce, Spring Onion (white part), Wheat (in large amounts), Rye (in large amounts), Inulin, Fructo-oligosaccharides.
  • Lactose: Milk, icecream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, margarine, soft unripened cheeses (eg. ricotta, cottage, cream, marscarpone).
  • Galacto-Oligosaccharides (GOS): Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas
  • Polyols: Apples, Apricots, Avocado, Cherries, Longon, Lychee, Nectarines, Pears , Plums, Prunes, Mushrooms, Sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and Isomalt (953).


Before starting this specific diet please see your GP or dietitian for advice.  For more information please visit

For more detailed lists of what is safe to eat and what isnt I found googling has helped while I await my dietitian appointment to help me follow this diet thoroughly  and also the book by Dr Sue Shephard  and Dr Peter Gibson called Food Intolerance Management Plan (this is what I just bought today from Target for $25. Online it sells for its rrp of $35 so check out Target before you buy online.

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