Gut health protocol
The low FODMAP diet
Abdominal pain, gas, bloating, flatulence, burping, constipation, and diarrhoea are common in bowel disorders, and food intolerance is the most common trigger. The low FODMAP diet helps sufferers of IBS by reducing poorly absorbed, fermentable carbohydrates that feed gut bacteria and pull water into the bowel.
What are FODMAPs?
FODMAP is a group of sugars that are poorly absorbed in the small bowel. When they travel to the large bowel they provide “fast food” for bowel bacteria, which creates gas, and the body forces extra water into the gut to dilute them, which can cause diarrhoea. The acronym stands for:
F – Fermentable
The fermentation process that produces gas in the large bowel.
O – Oligosaccharides
Fructans and galacto-oligosaccharides.
D – Disaccharides
Lactose.
M – Monosaccharides
Fructose (in excess of glucose). And
P – Polyols
Sorbitol, mannitol, xylitol, maltitol.
Not all-or-nothing
Not everyone reacts to every FODMAP. Some people are intolerant only to fructose (fructose malabsorption) or lactose (lactose intolerance), and some FODMAPs cause more trouble than others.
How to trial the diet
A low FODMAP diet aims to minimise, but not eliminate, the amount of FODMAPs consumed per sitting. To trial it, avoid all FODMAPs for at least 6 weeks. If symptoms have improved, reintroduce one FODMAP group at a time so you can identify which ones you tolerate and which you do not.
FODMAP foods and suitable alternatives
Based on Monash University research. Contains FODMAPs Suitable alternative
| Food type | Contains FODMAPs | Suitable alternatives |
|---|---|---|
| Fruits | Apples, apricots, blackberries, cherries, custard apple, mango, nashi pears, nectarines, pears, peaches, persimmon, plums, prunes, watermelon, dried fruit. | One serve per sitting: banana, blueberries, cantaloupe, grapes, kiwifruit, lemons, limes, mandarin, orange, paw paw, passionfruit, pineapple, raspberries, rhubarb, rockmelon, strawberries. Avocado 1/8 to 1/4. |
| Vegetables | Artichokes, asparagus, cauliflower, celery, garlic, leek (white part), mushrooms, onions (and onion powder), peas, snow peas, spring onion (white part), shallots, beetroot. | Bok choy, green beans, bean sprouts, broccoli, brussels sprouts, capsicum, carrot, cucumber, eggplant, lettuce, silverbeet, spinach, tomato, zucchini. Limit: butternut/jap pumpkin, sweet potato, corn. |
| Grains and flours | Wheat and legume products: bulgur, besan, couscous, durum, rye, semolina, wheat bran, wheat flour, wheat germ. | Buckwheat, cornflour, oats (1/2 cup), polenta, potato flour, quinoa, rice (brown, white, wild), rice flour, sago, tapioca, spelt sourdough. |
| Cereals and pasta | Wheat-based and mixed-grain cereals, muesli, semolina, couscous, regular pasta, gnocchi, noodles. | Rice or corn cereals, rolled oats (1/2 cup), quinoa flakes, rice noodles, rice vermicelli, soba noodles, gluten-free pasta (rice, quinoa). |
| Bread and baking | All wheat-based breads, biscuits, cakes, muffins, croissants, crumpets, pastries, breadcrumbs. | Gluten-free breads and crackers, maize tortillas, plain rice cakes, oat sourdough (1 to 2 slices). |
| Dairy | Regular milk, ice cream, soft cheeses, yogurt. | Lactose-free milk, rice milk, almond milk, hard cheeses, lactose-free yoghurt, tofu. |
| Meat and eggs | Sausages and processed meats (check for onion and dehydrated vegetable powders). | Plain red meat, poultry, fish, bacon, eggs. |
| Nuts and legumes | Pistachios, cashews, more than 10 almonds. Baked beans, borlotti, broad, butter, kidney, lima, soya beans, split peas. | Most other nuts and seeds (about 10 to 20 nuts). Lentils and chickpeas (1/4 cup), tempeh, plain tofu. |
| Sweeteners | Honey, agave, and sweeteners ending in -ol (sorbitol 420, mannitol 421, maltitol 925, xylitol 967). | White, brown, and palm sugar, rice malt syrup, maple syrup, glucose, golden syrup. |
| Drinks | Rum, sticky and low-GI wine, cordials, apple and orange juice. | Per standard serve: beer, gin, vodka, whiskey, red, sparkling, and sweet wine. Cranberry juice (1 glass). |
Healthy eating on a low FODMAP diet
- Eat plenty of suitable fruits and vegetables, aiming for 5 serves of different vegetables a day. Only one serve of fruit per sitting due to the FODMAP load.
- Choose wholegrain grains and cereals over refined flours for plenty of fibre.
- Limit processed foods, which lose nutrients and add salt, sugar, additives, flavours, and colours.
Tips for eating out
Telephone ahead and explain your needs. “A gluten-free meal without onion or garlic” is a simple way for staff to understand your requirements. Some safer options:
Asian
Fried rice (no spring onion), rice paper rolls, sushi (check fillings), steamed fish, stir-fries made fresh, sweet sticky rice.
Italian
Risotto (onion-free stock), gluten-free pasta with simple marinara, grilled chicken or veal, antipasto (no artichokes), polenta, steamed vegetables, gelato.
Mexican
Plain corn chips with chilli or cheese dip, tacos (check meat is not onion or garlic marinated), fajitas (maize tortilla, no onion).
Pub food
Plain grills or roasts with suitable vegetables (check gravy), grilled fish, salads (check dressings, no onion), flourless cakes, sorbets, meringues.
Healthy meal suggestions
Breakfast
- Quinoa flakes with sunflower seeds, almond flakes, low FODMAP fruit and milk.
- Frittata with silverbeet, pumpkin, and basil.
- Oats (1/4 to 1/2 cup) as porridge with cinnamon, banana, maple syrup.
- Scrambled eggs on spelt or oat sourdough with spinach, tomato, avocado.
Lunch
- Salad with lettuce, cucumber, tomato, grated carrot, roasted sweet potato, capsicum, plus protein (chickpeas, chicken, tuna) and olive oil dressing.
- Wholegrain rice cakes with peanut butter or avocado and veggie sticks.
- Chicken and vegetable soup with homemade broth.
Dinner
- Baked fish in parcels with lemon and herbs, baby spinach and cherry tomato salad.
- Stir-fry of pork and suitable veg with rice or rice noodles.
- Bolognaise (beef, carrot, fennel, tomato, basil) on gluten-free pasta.
- Roast chicken with potato, pumpkin, zucchini, broccoli.
Frequently asked questions
What is the low FODMAP diet and who is it for?
The low FODMAP diet reduces fermentable carbohydrates, the oligosaccharides, disaccharides, monosaccharides and polyols, that are poorly absorbed in the small bowel. When they reach the large bowel they act as fast food for gut bacteria, producing gas, and they draw extra water into the gut, which can cause bloating and diarrhoea. Developed from Monash University research, it is mainly used to manage symptoms of irritable bowel syndrome.
How long do you stay on a low FODMAP diet?
The usual approach is to avoid all FODMAPs for at least 6 weeks. If symptoms improve, you then reintroduce one FODMAP group at a time to identify which ones actually trigger your symptoms, since not everyone reacts to every FODMAP. Some people turn out to be intolerant only to fructose or only to lactose. The low FODMAP diet is intended as a structured diagnostic process rather than a permanent restrictive diet.
Which foods are high in FODMAPs?
Higher-FODMAP foods to limit include fruits such as apples, pears, peaches, mango, cherries and watermelon, and vegetables such as onions, garlic, leek, cauliflower, asparagus, mushrooms and peas. Lower-FODMAP options, usually one serve per sitting, include bananas, blueberries, grapes, kiwifruit, citrus and pineapple among fruits, and bok choy, green beans, broccoli, carrot, cucumber, capsicum, lettuce, spinach, tomato and zucchini among vegetables. A dietitian can help personalise the lists.
Reviewed by Rohan Smith, BHSc Nutritional Medicine · Elemental Health & Nutrition, Adelaide. Last reviewed 13 June 2026.
Important: This summary is general information, not personalised medical advice, diagnosis, or a treatment protocol. Speak with a qualified practitioner about your individual situation. Book a consultation →