What is FODMAP?

What does FODMAP stand for?

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates and sugar alcohols that are poorly absorbed in the small intestine, leading to digestive discomfort in sensitive individuals.

Why do FODMAPs matter for IBS?

Research from Monash University has shown that a low FODMAP diet can reduce symptoms in up to 75% of people with Irritable Bowel Syndrome (IBS). When FODMAPs reach the large intestine undigested, gut bacteria ferment them, producing gas. They also draw water into the intestine through osmosis. Together, these effects can cause bloating, cramping, diarrhea, and constipation.

The five FODMAP groups

Oligosaccharides

• Fructans, found in wheat, rye, onions, garlic, and artichokes
• Galacto-oligosaccharides (GOS), found in legumes, lentils, and chickpeas

Disaccharides

• Lactose, found in milk, yogurt, soft cheeses, and ice cream

Monosaccharides

• Excess fructose, found in apples, pears, mangoes, honey, and high-fructose corn syrup

Polyols

• Sorbitol and mannitol, found in stone fruits (peaches, plums, cherries), mushrooms, cauliflower, and sugar-free gum

Common high FODMAP foods

• Garlic and onion (in nearly all cooking)
• Wheat-based bread and pasta
• Apples, pears, watermelon
• Milk and soft cheese
• Beans, lentils, chickpeas
• Cauliflower, mushrooms, asparagus
• Honey and agave

Common low FODMAP alternatives

• Green tops of spring onions, garlic-infused oil
• Sourdough spelt bread, rice, oats
• Bananas, blueberries, strawberries, oranges
• Lactose-free milk, hard cheeses (cheddar, parmesan)
• Firm tofu, canned lentils (rinsed)
• Carrots, zucchini, spinach, potatoes
• Maple syrup (in small amounts)

The three phases of a low FODMAP diet

1. Elimination (2-6 weeks): Remove all high FODMAP foods to see if symptoms improve.
2. Reintroduction (6-8 weeks): Systematically test each FODMAP group one at a time to identify which ones trigger your symptoms.
3. Personalisation (ongoing): Build a long-term diet that avoids only your specific triggers while keeping your diet as varied as possible.

How tracking helps

A food diary is essential during all three phases. Without accurate records, it’s nearly impossible to identify which FODMAPs are your personal triggers, especially since reactions can be delayed by hours or even a day.

Flarely’s food diary is FODMAP-aware: it flags high FODMAP foods automatically and correlates them with your symptom logs to surface patterns you might miss on your own.