FODMAP Diet Explained

What is the FODMAP diet

The low FODMAP diet is a program to use due to its ability to produce effective results for clients with persistent IBS or Irritable Bowel Syndrome. Originally developed by the team at Monash University in Australia led by Professor Peter Gibson and dietitian Sue Shepherd, they found that limiting dietary FODMAPs is an effective treatment for people with symptoms of IBS. The low FODMAP diet has been published in international medical journals and is now accepted and recommended as one of the most effective dietary therapies for IBS.


What are the FODMAPs?

FODMAPs are found in the foods we eat. FODMAPs is an acronym for

Oligosaccharides (eg. Fructans and Galacto-oligosaccharides (GOS))
Disaccharides (eg. Lactose)
Monosaccharides (eg. excess Fructose)
Polyols (eg. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)

These are complex names for a collection of molecules found in food, that can be poorly absorbed by some people. When the molecules are poorly absorbed in the small intestine of the digestive tract, these molecules then continue along 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. 

Where are FODMAPs found?

A few examples of food sources for each of the FODMAPs are listed below.

  • Excess Fructose: Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup,

  • Fructans: Artichokes (Globe & Jerusalem), Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Spring Onion (white part), Shallots, Wheat (in large amounts), Rye (in large amounts), Barley (in large amounts), Inulin, Fructo-oligosaccharides.

  • Lactose: Milk, icecream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, 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, Nectarines, Pears, Plums, Prunes, Mushrooms, sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and isomalt (953).

What can I eat on a low FODMAP diet?

The Low FODMAP diet has two phases:

  1. The first phase generally involves a strict restriction of all high FODMAP foods. This phase should be followed for 6-8 weeks only

  2. Then we will conduct a review appointment to begin the second phase, where the diet is liberalised to suit each client – where the tolerated type and amount of FODMAPs are identified so that the longer term diet can be established.

We work closely with you over these 2 stages to ensure we achieve inflammation reduction in phase 1 and establish a long term diet with reduced symptoms in phase 2. We will provide you with resources for these dietary changes.

For more information or to book a consultation with Maria our Nutritionist. please call 0403-211-250 or book online by emailing

Where To Start Your Healing Lifestyle

So many of you have asked me WHERE to start with your healing lifestyle.

Should I be Paleo, Vega, Dairy Free?
Can I still eat meat?
Do I need a NO FAT protocol?
Do I have to take all the supplements to heal?
How long will it take?
What are the No foods?

If you have ever asked yourself this questions, here are few rules of thumb to follow:

  • START GRADUALLY: Your body is a complex and delicate processor. It does not like to be pushed. Look at the NO FOODS list below and start removing them from your diet

  • LISTEN TO YOUR BODY: You are the healer. Your body knows exactly what to do to heal and gives you clues, Tune in. Do what intuitively feels right. Don't worry about what other people are doing, you are a Biologically and Spiritually UNIQUE INDIVIDUAL as is your wellness

  • BE PATIENT: You are in it for the long haul. Healing your body and overcoming chronic illnesses is not an overnight deal. So it's ok to take your time. Avoid strict regimens if you are just starting out

  • GET SUPPORT: There are going to be good times and not so good ones. The healing process is not a linear one. reach out to Family, Friends, Community, join FB groups, enlist a friend or your spouse to start this lifestyle with you

  • WORK WITH A PROFESSIONAL: If you get to a point where you are overwhelmed with all the information, if you are not sure what path to take, if you are stalling, not getting better or actually getting worse reach out to a Nutritional Medicine Practioner like me or Naturopath, so that they can address your specific needs or not just repeat one-size-fits-all statements.

  • Get in contact with me today to start on your healing journey. Email now

    You are so worthy of your wellness,

    Maria xo

How Did I Become A Nutritionist?

As a Fibromyalgia warrior I sometimes feel very isolated from the world. I feel like I shouldn't say how painful it is today. I feel like I should just push harder and perhaps the pain will disappear. I feel like if I say sorry enough to the universe then maybe, just maybe my pain will stop. Just 5 years ago I thought the pain was going to take my life. I thought that there was no way out of the seemingly bottomless pit of pain and brain fog. But after coming out of one of my first hospital stays, I knew that there was nothing left to do than to fight for my life back. I didn't know the answers, I didn't know how to find the answers, but I did know that I was worth saving because I am worthy of this life.

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