What Are FODMAPs? A Gentle Guide for Sensitive Tummies

If you’ve ever struggled with bloating, cramping, or unpredictable digestion—especially after eating healthy foods like apples or lentils—you’re not alone. Many people with IBS (Irritable Bowel Syndrome) or a sensitive gut find relief through a special nutrition approach called the low FODMAP diet.

But what exactly are FODMAPs?

Let’s break it down together.

💡 What Does FODMAP Stand For?

FODMAP is an acronym for a group of short-chain carbohydrates (sugars) that are poorly absorbed in the gut:

• Fermentable
• Oligosaccharides (e.g., fructans & galacto-oligosaccharides in wheat, onions, garlic, legumes)
• Disaccharides (e.g., lactose in milk, yoghurt, soft cheeses)
• Monosaccharides (e.g., excess fructose in apples, honey, mangoes)
• And
• Polyols (e.g., sorbitol & mannitol in stone fruits, sugar-free gums)

These fermentable carbs can draw water into the intestines and ferment in the colon, causing symptoms like:

• Bloating
• Gas
• Abdominal pain
• Diarrhoea or constipation

🥦 Are FODMAPs Bad for You?

Not at all.
FODMAPs are found in many healthy foods, like fruits, veggies, legumes, and whole grains. But for people with IBS or gut sensitivities, they can trigger uncomfortable symptoms. It’s not about “good” or “bad”, it’s about what your body tolerates.

🌱 What Is the Low FODMAP Diet?

The low FODMAP diet is a temporary elimination and reintroduction process developed by Monash University. It has three phases:

1. Elimination – Remove high FODMAP foods for 2–6 weeks.
2. Reintroduction – Systematically test one FODMAP group at a time to identify triggers.
3. Personalisation – Create a long-term eating plan based on your unique tolerance.

✨ The goal isn’t to avoid FODMAPs forever, it’s to help you eat as broadly and comfortably as possible.

💬 My Experience (and Why I Can Help)

As someone who’s personally experienced IBS, I know how frustrating it can be when your digestion feels out of control. Learning about FODMAPs was a turning point for me. It helped me understand my body, reduce symptoms, and regain confidence in how I eat.

As a registered dietitian nutritionist trained in FODMAPs, I now guide others through this process with empathy, clarity, and personalised care.

💛 You Don’t Have to Do This Alone

The low FODMAP journey can feel overwhelming, but you don’t have to figure it out on your own. I offer private coaching to support you in:

• Identifying your personal triggers
• Creating balanced, FODMAP-friendly meals
• Rebuilding confidence around food and digestion

👉 Curious if this might be right for you? Click here to book your free 1:1 discovery call now!

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