Fodmap Guide
Gut Health · IBS · FODMAP
A Monash University FODMAP certified dietitian breaks down what FODMAPs are, what to eat, and how the three-phase process works, in plain language.
Who is this guide for?
If you regularly experience bloating, abdominal pain, diarrhoea, constipation, or excess gas, particularly after meals, you may have IBS. The low FODMAP diet is currently the most evidence-based dietary approach for IBS, with around 75% of people reporting significant symptom improvement when it is followed correctly.
What Does FODMAP Stand For?
F
Fermentable
Fermented by gut bacteria, producing gas.
O
Oligosaccharides
Wheat, rye, garlic, onion and legumes.
D
Disaccharides
Lactose, milk, soft cheese and yoghurt.
M
Monosaccharides
Excess fructose, honey, apples and mango.
P
Polyols
Sorbitol, mannitol, stone fruits and mushrooms.
The Food Guide
Generally Fine
- Rice, oats, sourdough bread
- Carrots, zucchini, capsicum
- Blueberries, strawberries, kiwi
- Lactose-free milk, hard cheeses
- Chicken, fish, eggs, firm tofu
- Walnuts, macadamias (small serve)
- Spring onion (green tops only)
- Garlic-infused oil
Portion Sensitive
- Canned chickpeas (¼ cup max)
- Avocado (⅛ per serve)
- Almonds (up to 10 nuts)
- Broccoli (½ cup cooked)
- Oat milk (small serve)
- Butternut pumpkin (¼ cup)
High FODMAP
- Garlic and onion in all forms
- Wheat bread, pasta, cereals
- Regular cow's milk and yoghurt
- Apples, pears, mangoes, watermelon
- Honey and high-fructose corn syrup
- Mushrooms and cauliflower
- Most legumes in large serves
The low FODMAP diet tends to be most helpful for people experiencing these IBS symptoms:
The 3-Phase Process
1
2–6 Weeks
Elimination Phase
All high FODMAP foods are temporarily removed from the diet. This is a diagnostic tool, not a permanent change. Most people notice meaningful symptom improvement within 2–3 weeks.
2
6–8 Weeks
Reintroduction Phase
FODMAP subgroups are reintroduced one at a time in controlled amounts to identify personal triggers and tolerance levels.
3
Ongoing
Personalisation Phase
A long-term eating approach is built around your individual tolerances, allowing maximum food variety while minimising symptoms.
A Few Things to Try Straight Away
1
Swap garlic and onion for garlic-infused oil
The FODMAP compounds are water-soluble, not oil-soluble, the flavour stays, but the trigger doesn't carry through.
2
Try sourdough or gluten-free bread
Regular wheat bread is high FODMAP. Genuine long-ferment sourdough is much better tolerated by most people with IBS.
3
Download the Monash FODMAP app
The official app from Monash University. It is the most reliable and up-to-date FODMAP food database available.
4
Avoid self-managing the elimination phase
Without guidance, most people over-restrict unnecessarily and miss their actual triggers. A dietitian makes the process far more effective.
The low FODMAP diet is one of the most frequently self-managed diets, and one of the easiest to do incorrectly without support. Sana is one of the few Monash University FODMAP certified dietitians in private practice in Sydney. This certification represents the highest level of FODMAP clinical training available. Working with her means going through all three phases properly, with a result that is sustainable and nutritionally complete.
Want to Finally Identify Your Triggers?
Book a FODMAP consultation with Sana, Monash certified APD,