FODMAPs are a group of carbohydrates which are poorly absorbed in the small intestine and then fermented in the small or large intestine. These poorly absorbed carbohydrates are oligosaccharides, disaccharides, monosaccharides, and polyols.

Low FODMAP diet

A low FODMAP diet is mainly used to reduce symptoms of irritable bowel syndrome (IBS). It involves a three-stage approach – restriction, re-introduction and personalisation. It requires you to remove lots of different foods from your diet. This might not be suitable for some individuals.

The gentle low FODMAPs diet: Step one

The gentle low FODMAP is a simpler and less restricted approach which can be trialled first. It aims to reduce certain high FODMAPs foods and involves the same three stages – restriction, re-introduction and personalisation.

Suitable foods

Starchy carbohydrates, such as:

• rice, including products for example rice krispies, rice cakes, rice bran and rice crackers
• potatoes
• barley
• buckwheat
• millet
• polenta
• quinoa
• oats, including oat bran, oat-based crackers and biscuits
• wheat and gluten free alternative breads and pasta
• corn, including cornflakes, corncakes and 100 per cent sourdough spelt bread.

Vegetables

All vegetables which are not in the avoid list.

Fruit

• All fruit not in the avoid section.
• Make sure you have no more than three portions of fruit per day and spread fruit out during the day. One portion of fruit is 80g or one handful.
• Only have fruit juice from allowed fruit. Have no more than 150ml fruit juice per day.

Dairy

• Lactose free milk.
• Oat, soya, rice, nut or lactose free milk are suitable alternatives.
• Lower lactose yoghurts include lactofree yoghurts, soya and coconut yoghurts – avoid options which contain fruit which is not suitable.

Meat and fish alternatives

Meat, chicken, fish, tempeh and tofu.

Foods to avoid

Starchy carbohydrates

Wheat and rye.

Vegetables

Onion, garlic, leek, cauliflower and mushrooms.

Fruit

Apple, pear, stone fruit, watermelon and dried fruit, as well as any juices made from these fruits.

Dairy

Milk and yoghurt.

Meat and fish alternatives

Legumes, such as beans, pulses, chickpeas and lentils.

Top tips

• Cook with fresh ingredients and products as much as possible and avoid using lots of processed foods – these often contain ingredients which can make symptoms worse.
• Continue to follow first line IBS advice given by your dietitian, for example limit your intake of caffeine and avoid sweeteners known to make symptoms worse.
• If you are able to, check the ingredients lists for foods in the avoid section on the list above.
• You can have any foods not in the avoid list above. The suitable foods list is not exhaustive but gives you some ideas and suggestions to make things easier.

Reintroduction: Step two

You have been following the gentle low FODMAP for four to six weeks and it is time to re-introduce the key high FODMAP foods you have been restricting. It is important to re-introduce FODMAPs to identify which FODMAPs you are most sensitive to, how much of a high FODMAP food triggers symptoms and make your diet more varied and healthier.

You can do this by reintroducing the foods one at a time, over a three-day period to test your tolerance. Try starting with a small amount on the first day – for example a third of your usual serving of the food – and slowly increasing this over the next two days as tolerated. Quantities below are only suggestions that you can adapt accordingly as long as the proportion is maintained.

If a food causes symptoms, stop eating the food, wait for symptoms to settle and then trial the next food.

Starchy foods

Bread
Day	Quantity	Symptoms
One	One slice white or wholemeal
Two	Two slices white or wholemeal
Three	Three slices white or wholemeal
Pasta
Day	Quantity	Symptoms
One	Five tablespoons
Two	10 tablespoons
Three	15 tablespoons

 

Fruit

Apple
Day	Quantity	Symptoms
One	1/3 of an apple
Two	2/3 of an apple
Three	Whole apple
Pear
One	1/4 pear
Two	1/2 pear
Three	Whole pear
Watermelon
One	1/3 slice melon
Two	2/3 slice melon
Three	5cm slice
Stone fruit Medium, such as a nectarine or peach Small, such as a fresh apricot
One	1/2 small or 1/4 medium fruit
Two	One whole small or 1/2 medium fruit
Three	Two whole small or one whole medium
Dry fruit
One	1/3 heaped tablespoon
Two	2/3 heaped tablespoon
Three	1 heaped tablespoon

 

Vegetables 

Onion
Day	Quantity	Symptoms
One	One tbsp raw or cooked
Two	Two tbsp raw or cooked
Three	Three tbsp raw or cooked
Garlic
One	1/4 clove
Two	1/2 clove
Three	3/4 clove
Leek
One	1/2 leek in a meal
Two	One leek in a meal
Three	1.5 leeks in a meal
Cauliflower
One	Two tablespoons
Two	Four tablespoons
Three	Six tablespoons
Mushrooms
One	Two tablespoons
Two	Four tablespoons
Three	Six tablespoons

 

Dairy 

Milk
Day	Quantity	Symptoms
One	125ml
Two	250ml
Three	375ml
Yoghurt (natural)
Day	Quantity	Symptoms
One	125g
Two	250g
Three	375g

 

Legumes/beans 

Baked beans
Day	Quantity	Symptoms
One	Two tablespoons
Two	Four tablespoons
Three	Six tablespoons
Chickpeas
One	Two tablespoons
Two	Four tablespoons
Three	Six tablespoons

 

Additional challenges 

Day	Food and quantity	Symptoms
One
Two
Three
Day	Food and quantity	Symptoms
One
Two
Three
Day	Food and quantity	Symptoms
One
Two
Three