What Are FODMAPS?

What Are FODMAPS?

If you’ve ever experienced bloating, discomfort, or digestive issues, you may have heard about Low FODMAP diets. But what exactly are FODMAPs?

FODMAPs are certain types of carbohydrates that can be difficult for some people to digest. They include fermentable oligosaccharides, disaccharides, monosaccharides, and polyols — a mouthful, we know! When these sugars reach the gut, they can ferment and cause symptoms like bloating, gas, and stomach pain, particularly in people with irritable bowel syndrome (IBS).

A Low FODMAP diet focuses on reducing or avoiding these foods to help manage symptoms while still maintaining a balanced, nutritious diet.

Certified Low FODMAP Products You Can Trust

Our products are certified Low FODMAP by Monash University, the world leaders in FODMAP research. This means every product has been rigorously tested and meets the highest standards for digestive health. You can enjoy them with confidence, knowing they’re backed by the very experts who developed the diet.

For those looking to learn more about Low FODMAP eating, explore the official resources from Monash University for trusted guidance on managing symptoms and planning meals:

Download the resources: Monash University Low FODMAP Resources

FODMAP's

FODMAPs is the collective name for a collection of fermentable short-chain carbohydrates.

“Fermentable” refers to the process through which gut bacteria ferment undigested carbohydrate to produce gases.

Most people can eat high FODMAP foods without any issues. However, for people with IBS, the fermentation of FODMAPs and resulting gas production causes pain and discomfort due to a highly sensitive gut. 

The low FODMAP diet was developed by researchers at Monash University to help improve IBS symptoms in individuals with medically diagnosed IBS. The diet was found to be an effective method of symptom relief for 3 out of 4 IBS sufferers.

Galacto-Oligosaccharides (*GOS)

GOS are small “chains” found in some foods, especially beans, lentils, and certain dairy products, that can be hard for some people to digest.

Because the body can’t fully break them down, they travel to the gut where they can create extra gas or bloating in people who are sensitive.

A helpful way to picture it:

  • Some foods break down easily in the stomach.
  • GOS are stubborn pieces that don’t break down well.
  • When they reach the gut, they can ferment - kind of like bubbles forming - which can cause discomfort

So simply: GOS are natural parts of foods (especially beans) that can cause gas and bloating for sensitive stomachs.

Example Foods – Beans, Ground Almonds and Rye Bread.

Fructans

Fructans are natural parts of certain foods, especially wheat, onions, and garlic, that some people’s stomachs can’t break down well.

Since the body doesn’t digest them fully, they travel to the gut and can create gas or bloating, especially in people with sensitive digestion.

So simply: They’re “food bits” that don’t break down easily, so they can cause bubbles and pressure in the gut.

Example Foods – Garlic, Onions and Leeks (white part) 

Lactose

Lactose is the natural sugar found in milk and dairy products.
Some people don’t have enough of the enzyme needed to break it down.

When lactose isn’t digested properly, it can cause bloating, gas, or stomach cramps.

So simply: Lactose is the part of milk that some stomachs can’t handle well.

Example Foods – Milk, yoghurt and some soft cheeses

Fructose

Fructose is a natural sugar found in fruits, honey, and some vegetables.

Your body absorbs it differently than other sugars, and eating too much can affect blood sugar or put stress on the liver.

It’s also used as a sweetener in some processed foods and drinks.

So simply: fructose is a natural sweet sugar that gives energy but can be tricky for your body in large amounts.

Example Foods – Blackberries, Boysenberry and Grapes

Sorbitol

Sorbitol is a natural sweet ingredient found in some fruits, like apples, pears, and peaches, and also used in sugar-free gum and snacks.

Your body absorbs sorbitol slowly, so if you eat too much, it can stay in the gut and pull in water or make extra gas.

That’s why it can cause bloating or stomach discomfort for some people. I

So simply: sorbitol is a sweet substance that digests slowly and can upset sensitive stomachs.

Example Foods – Cherries, Coconut and Apricots

Mannitol

Mannitol is a type of sweet substance found naturally in some fruits and vegetables (like mushrooms, cauliflower, and watermelon).
Your body doesn’t absorb it very well, so if you eat a lot of it, it can stay in the gut and pull in water or create gas. This is why it can cause bloating or stomach discomfort for some people.

It’s also used as a low-calorie sweetener in some sugar-free foods.

So simply: mannitol is a natural sweet-tasting ingredient that some people’s stomachs find hard to handle.

Example Foods – Button Mushroom, Watermelon and Celery (stalks, only).

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