Understanding the low-FODMAP diet

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    Author: Jessica Lloyd
    Senior Vulvovaginal Specialist Naturopath | BHSc(N) | ISSVD, ISSWSH, BSSM, ATMS
Last reviewed: November 11, 2026

The low-FODMAP diet is used to relieve symptoms of irritable bowel syndrome (IBS). The diet can be used in the short and long term, depending on needs.

A low-FODMAP diet may also be used in the initial stages of management and treatment for small intestinal bacterial overgrowth (SIBO).

What are FODMAPs?

FODMAPs are a collection of sugars that are not properly absorbed in the small intestine, so travel through to the large intestine where there are loads of bacteria ready to eat it, and produce gas as a result.

These misplaced sugars cause the intestine to expand and cause discomfort, gas, bloating and diarrhoea or constipation – the hallmarks of IBS.

FODMAPs are found in many foods, including fruit and vegetables. Not everyone is sensitive to the same FODMAPs.

Fermentable

Process through which digestive bacteria ferment undigested carbohydrates to produce gases.

Oligosaccharides

Fructans & GOS, found in wheat, rye, onions, garlic and legumes/pulses.

Disaccharides

Lactose, found in dairy – milk, soft cheeses and yoghurt.

Monosaccharides

Fructose, found in honey, apples, high fructose corn syrups, etc.

Polyols

Sorbitol and mannitol, found in some fruit and vegetables and used as artificial sweeteners.

The low-FODMAP diet

For the full list of the latest foods, see the Monash University FODMAP app. Monash University discovered FODMAPs and has the master list and tests foods regularly to declare them FODMAP friendly. The list is ever expanding and includes international foods.

There are a lot of resources online but Monash’s are reliable and the app is very good. It has recipes and a long list of foods ranked using a traffic light system including amounts of foods that are usually tolerated (or not).

Beware of recipes online – they often contain FODMAPs because the recipe author can tolerate them, and they are not strict.

You Won’t Starve is a growing low-FODMAP recipe resource that is strictly low-FODMAP and largely dairy-free, with a searchable table of foods.

Table of high FODMAP foods and low FODMAP alternatives. Vegetables: high are artichoke, asparagus, cauliflower, garlic, green peas, mushrooms, onion and sugar snap peas; low are eggplant, green beans, bok choy, green capsicum, carrot, cucumber, lettuce, potato and zucchini. Fruits: high are apples, apple juice, cherries, dried fruit, mango, nectarines, peaches, pears, plums and watermelon; low are cantaloupe, green kiwi fruit, mandarin, orange and pineapple. Dairy and alternatives: high are cow's milk, custard, evaporated milk, ice cream, soy milk made from whole soybeans, sweetened condensed milk and yoghurt; low are almond milk, brie, camembert, feta, hard cheeses, lactose-free milk and soy milk made from soy protein. Protein: high are most legumes and pulses and some marinated or processed meats; low are eggs, firm tofu, plain cooked meats, poultry, seafood and tempeh. Breads and cereals: high are wheat, rye and barley breads, breakfast cereals, biscuits and snack products; low are corn flakes, oats, quinoa flakes, quinoa, rice or corn pasta, plain rice cakes, sourdough spelt bread and wheat, rye and barley free breads. Sugars and sweeteners: high are high fructose corn syrup, honey and sugar-free confectionery; low are dark chocolate, maple syrup, rice malt syrup and table sugar. Nuts and seeds: high are cashews and pistachios; low are macadamias, peanuts, pepitas and walnuts.
Source: Monash University


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