What Is a Low FODMAP Diet?
If you regularly deal with bloating, IBS, or digestive discomfort, you might have heard of the low FODMAP diet. But what exactly does it involve—and how can it support your gut health?
What Are FODMAPs?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—a group of short-chain carbohydrates that are poorly absorbed in the small intestine.
When these carbohydrates ferment in the gut, they can cause uncomfortable symptoms like:
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Bloating and excess gas
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Abdominal pain or cramping
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Diarrhoea or constipation
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A general sense of digestive discomfort
FODMAPs are found in many everyday foods, including:
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Onions and garlic
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Wheat and rye
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Certain fruits like apples, pears, and watermelon
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Dairy products (due to lactose)
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Sweeteners like sorbitol and mannitol
For people with sensitive digestive systems, these foods can be major symptom triggers.
How Does the Low FODMAP Diet Work?
The low FODMAP diet was developed to help individuals—especially those with IBS—identify which foods aggravate their symptoms. It’s not meant to be followed forever, but instead works in three clear phases:
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Elimination – All high-FODMAP foods are removed temporarily.
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Reintroduction – Each FODMAP group is slowly added back in to observe your body’s response.
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Personalisation – You create a sustainable, long-term diet based on what you personally tolerate.
This process empowers you to understand your gut’s unique needs—without long-term restriction.
Is It Right for You?
The low FODMAP diet can be highly effective, especially for those diagnosed with IBS or struggling with persistent digestive issues. However, it can be challenging to navigate alone.
Working with a registered dietitian ensures you stay nutritionally balanced and reintroduce foods safely.
Easy Low FODMAP Food Swaps
Not sure what to eat on a low FODMAP diet? Follow our instagram @probio7 for Low FODMAP swaps.
Here’s a helpful guide to swapping common high-FODMAP foods for gentler alternatives:
🥦 Vegetables
Avoid: Onions, garlic, cauliflower, asparagus, mushrooms
Try:
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Carrots
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Courgette (zucchini)
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Spinach
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Bell peppers
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Kale
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Chives (for onion flavour)
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Garlic-infused olive oil (for garlic flavour)
🍎 Fruits
Avoid: Apples, pears, watermelon, mango, cherries
Try:
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Strawberries
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Blueberries
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Kiwi
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Oranges
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Pineapple
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Grapes
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Unripe bananas
🥛 Dairy
Avoid: Milk, yoghurt, soft cheeses
Try:
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Lactose-free milk and yoghurt
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Hard cheeses like cheddar and parmesan
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Almond or rice milk (check ingredients)
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Coconut yoghurt (without added inulin)
🌾 Grains & Carbs
Avoid: Wheat-based bread, pasta, couscous
Try:
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Gluten-free oats or pasta
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Quinoa
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Brown rice
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Buckwheat
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Corn tortillas
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Polenta
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Spelt sourdough (in small amounts)
🫘 Legumes & Protein
Avoid: Lentils, chickpeas, baked beans
Try:
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Canned lentils/chickpeas (well rinsed)
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Firm tofu
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Tempeh
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Eggs
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Lean meats and fish
🍬 Sweeteners
Avoid: Sorbitol, mannitol, xylitol
Try:
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Maple syrup (small amounts)
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Rice malt syrup
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Table sugar
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Stevia (check for additives)
💡 Top Tip: Download the Monash University FODMAP app to help you track what’s safe and in what portion sizes.
How Probio7 Can Support Your Gut
During the elimination or reintroduction phases of the low FODMAP diet, your gut microbiome may need a little extra support—and that’s where Probio7 comes in.
Our range of friendly bacteria supplements is designed to:
- Be gentle on sensitive stomachs
- Help support digestive balance
- Promote a healthy, thriving gut microbiome
Whether you’re just starting your FODMAP journey or adjusting to your personalised diet, Probio7 is here to help your gut feel its best. If you would like more information, book a free 1:1 consultation with our Head of Nutrition, Rebecca Traylen to talk all things FODMAP and gut health.
