What Is a Low FODMAP Diet?

Posted by We Feed You Author on July 01, 2024

A Beginner’s Guide to Gut-Friendly Eating

If you’ve ever experienced bloating, abdominal pain, or unpredictable bowel habits, you’re not alone — about 1 in 5 Australians live with Irritable Bowel Syndrome (IBS). Managing IBS starts with understanding your gut and what fuels it — and that’s where the Low FODMAP diet comes in.

Proudly developed by Monash University in Melbourne, the Low FODMAP diet is now recommended worldwide as an effective tool for managing IBS symptoms.

What Does Low FODMAP Mean?

FODMAPs are certain types of carbohydrates found in many everyday foods. They’re poorly absorbed in the small intestine, where they ferment and produce gas, or draw water into the bowel — often leading to bloating, cramping, and other IBS symptoms.

Let’s break it down:

Fermentable – These carbohydrates are not fully absorbed in the small intestine. When they reach the large intestine, gut bacteria ferment them, producing gas. This fermentation can lead to bloating, discomfort, and changes in bowel habits — common IBS symptoms.
Oligosaccharides – Found in foods like wheat, rye, onions, and garlic. Oligosaccharides include fructans and galacto-oligosaccharides (GOS). Humans don’t have the enzymes needed to break these down, so they pass through undigested and ferment in the large bowel.
Disaccharides – This refers mainly to lactose, the natural sugar in milk, yoghurt, and soft cheeses. People with lactose intolerance don’t produce enough lactase enzyme, so lactose stays in the gut, where it draws in water and ferments.
Monosaccharides – Specifically refers to excess fructose — when there’s more fructose than glucose in a food. Examples include apples, pears, and mango. Excess fructose isn’t well absorbed and can cause the same gas and water retention issues.
Polyols – These are sugar alcohols naturally found in some fruits and vegetables (like stone fruits and mushrooms) and added to sugar-free gums, mints, and sweeteners. Polyols are poorly absorbed, contributing to gas and diarrhoea in sensitive individuals.

In short: FODMAPs are types of carbohydrates that can create extra gas and water in the gut, triggering IBS symptoms in people who are sensitive to them. The Low FODMAP diet works by helping identify which of these groups are problematic for you.

The 3 Phases of the Low FODMAP Diet

The Low FODMAP diet isn’t a quick fix or a lifelong restriction. It’s a temporary, structured approach designed to help you figure out which foods are actually triggering your symptoms — and which ones your gut can handle just fine.

For best results, it’s recommended you follow this plan under the guidance of a qualified dietitian. A dietitian can ensure you stay nourished, avoid unnecessary restrictions, and correctly identify your personal triggers.

Let’s break down the three phases:

1. Elimination Phase (2–6 weeks)

In this phase, you remove all high FODMAP foods from your diet to give your gut a break. This can help settle down symptoms like bloating, pain, gas, diarrhoea or constipation.

💡 The goal isn’t perfection — it’s about reducing FODMAP load enough to see if symptoms improve.

It’s important this phase doesn’t go on too long — staying on a strict Low FODMAP diet for months can negatively impact gut bacteria and overall nutrition.

2. Reintroduction Phase (6–8 weeks)

Once your symptoms have improved, it’s time to systematically reintroduce one FODMAP group at a time — for example, testing lactose one week, fructans (onion/garlic family) the next.

💡 The goal is to pinpoint your personal triggers and learn which FODMAPs you tolerate, and at what amounts.

This phase requires patience and planning — and a dietitian can help you design challenges that give clear answers without unnecessary confusion.

3. Personalisation Phase (ongoing)

This final phase is about building a diet that works for you. You’ll reintroduce as many well-tolerated foods as possible, creating a long-term, balanced way of eating that supports both gut health and enjoyment of food.

💡 Remember, the Low FODMAP diet is a tool — not a permanent solution. The goal is to liberalise your diet as much as your gut allows, while managing symptoms.

Where Are FODMAPs Found?

FODMAPs appear in:

🍎 Fruits: apples, pears, mango, watermelon
🧄 Vegetables: onion, garlic, cauliflower
🥛 Dairy: milk, yoghurt, soft cheese
🌾 Grains: wheat, rye, barley
🥫 Legumes: chickpeas, lentils, kidney beans

👉 Even low FODMAP foods can add up — portion size matters! The Monash Low FODMAP App is an essential resource for understanding FODMAPs in foods. It’s the most accurate, research-backed resource for identifying which foods are high or low in FODMAPs — straight from the team who created the diet.

Why Try a Low FODMAP Diet?

The Low FODMAP diet isn’t just a fad — it’s one of the most evidence-based dietary approaches for managing Irritable Bowel Syndrome (IBS). Developed and researched by Monash University, this diet is now recommended by gastroenterologists and dietitians across the world.

So, why is it worth trying if you’re struggling with gut symptoms?

Reduce bloating and abdominal pain
FODMAPs are poorly absorbed carbohydrates that ferment in the gut, producing gas. This gas can cause your abdomen to feel tight, swollen, or painful. By reducing FODMAPs, many people experience a noticeable drop in bloating and discomfort — often within just a few weeks.

Improve bowel habits (whether constipation, diarrhoea, or both)
FODMAPs don’t just create gas — they can also draw excess water into the bowel. This can lead to diarrhoea in some people, while for others, the fermentation process can contribute to constipation by slowing things down. The Low FODMAP diet helps balance this out by removing the carbs most likely to cause these effects.

Help people regain confidence and control over their symptoms
IBS can be unpredictable and exhausting. It can interfere with work, social life, travel, and even what you feel comfortable eating. By helping identify which foods actually cause problems, the Low FODMAP diet gives people back a sense of control — so they can enjoy food and life again without constant worry about their gut.

💡 Important reminder:
While the Low FODMAP diet can be life-changing for many, it’s not designed as a long-term solution or a weight-loss plan. It’s a tool to help uncover your personal triggers and build a sustainable, balanced way of eating.

Top 10 Low FODMAP Foods to Keep in Your Pantry & Freezer (And How to Use Them)

Starting a Low FODMAP diet can feel overwhelming, especially when you’re staring into your pantry wondering what’s safe. But with a few smart staples on hand, you can create tasty, gut-friendly meals without the stress.

Here’s your Low FODMAP starter kit:

1. We Feed You meals

Meals are Monash University Low FODMAP certified and suitable for lunch or dinner
✔ Helps you maintain variety in your diet

✔ Helps you to eat well, whilst you're navigating the diet and suitable for all stages of the Low FODMAP diet.

2. Canned Lentils or Chickpeas (rinsed well)

✔ A small serve lentils (¼ cup) or chickpeas (80g) is Low FODMAP.
✔ Add to salads, soups, or a quick veggie stir-fry.

3. White or Brown Rice

✔ A simple, gentle carb that pairs with just about anything.
✔ Use for stir-fries, curries, or fried rice with Low FODMAP veggies.

3. Garlic-Infused Olive Oil

✔ Adds that garlic flavour without the FODMAPs.
✔ Use for cooking, dressings, or drizzling on roasted veggies.

5. Canned Tomatoes (1/2 cup) (no onion/garlic)

✔ Great for sauces, soups, or casseroles.
✔ Combine with herbs and garlic-infused oil for a quick pasta sauce.

6. Peanut Butter (100% nuts)

✔ A Low FODMAP protein hit in small serves (2 tbsp).
✔ Spread on rice cakes, mix into smoothies, or add to satay sauce.

7. Gluten Free Pasta

✔ Pantry-friendly carbs that can form the base of easy meals.
✔ Pair with simple tomato sauce, herbs, and protein.

8. Tinned Tuna in Springwater or Olive Oil

✔ A quick, protein-packed option for salads or rice bowls.
✔ Mix with mayo (Low FODMAP serve) for sandwich fillings.

9. Rice Cakes or Corn Thins

✔ Ideal for a light snack or quick lunch.
✔ Top with Low FODMAP spreads, cucumber, or smoked salmon.

10. Chia Seeds

✔ Small but mighty — fibre and omega-3s in a Low FODMAP portion.
✔ Add to smoothies, oats, or make chia pudding with lactose-free milk.

11. Rolled Oats (not suitable for coeliacs)

✔ A versatile base for porridge, overnight oats, or low FODMAP muesli.
✔ Top with low FODMAP fruits like strawberries or kiwi.

Low FODMAP Made Easy

Following a Low FODMAP diet can feel overwhelming - reading labels, cooking from scratch, navigating eating out. That’s where We Feed You comes in.

Our Low FODMAP ready-made meals are certified by Monash University and cooked in a dedicated gluten-free kitchen, so you can enjoy delicious, convenient food that’s gentle on your gut.

Whether you’re in Melbourne, Sydney, Brisbane, or Canberra, we deliver to you - no guesswork. Many regional areas covered too. Use the post code checker at the top of the page to search for your postcode and suburb.

👉 Explore our Low FODMAP meals

Final Word

The Low FODMAP diet is a powerful tool for managing IBS, but it’s best done with the support of a health professional. At We Feed You, we’re here to make that journey easier, with ready-made meals that take the stress out of gut-friendly eating.

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