IBS Diet and Low FODMAP Diet

The team at Monash University in Australia, led by Professor Peter Gibson, developed the low FODMAP diet. It wasn't until then did they prove that FODMAPs could trigger symptoms of IBS and research acknowledge that diet could be responsible for IBS symptoms. In turn, limiting dietary FODMAPs became an effective treatment in susceptible people, for treating their symptoms of IBS.

The FODMAP acronym was coined to classify groups of carbohydrates (sugars and fibers) found in foods and beverages, that are similar in length and structure. These, "short-chain" carbohydrates have been shown to be poorly absorbed in individuals living with digestive sensitivities, including Irritable Bowel Syndrome (IBS), and resulting in a common set of gastrointestinal symptoms including abdominal pain, bloating and gas, constipation and/or diarrhea.

What exactly does FODMAP stand for?

FODMAP stands for the following:
F – Fermentable – Quickly broken down by bacteria in the gut and produce gas
O – Oligosaccharides (Fructo-and galacto-oligosaccharides) -- Found in select vegetables, legumes, fruits, grains, nuts and teas
D – Disaccharides (Lactose) – Found in select milk and milk products
M – Monosaccharides (Fructose) – Found in select fruits, vegetables and sweeteners
A – And
P – Polyols (Sugar Alcohols) – Found in select fruits, vegetables and artificial sweeteners

is for Fermentable, which applies to all of the foods on the list.
is for Fructo- and Galacto- Oligosaccharides

Fructo-Oligosaccharides (FOS)

 Wheat, barley, rye



 Dried fruit





 Inulin (Chicory root extract)  

Galacto-Oligosaccharides (GOS)

 Split peas

 Red kidney beans

 Black beans

 Baked beans




D is for Disaccharides (Lactose)



 Ice cream



 Evaporated milk

 Milk powder

M is for Monosaccharides (Excess Fructose)










 Sugar snap peas

 High fructose corn syrup





is for Polyols (Sugar Alcohols)









 Snow peas

 Sugar alcohol additives: 

 Isomalt, Mannitol, Sorbitol, Maltitol, Xylitol



These are low FODMAP in a single serving.

is for Fermentable – These foods create minimal fermentation.
is for Fructo- and Galacto- Oligosaccharides (Low FOS and GOS)


 Bok choy

 Bell peppers 


 Collard greens

 Common cabbage



 Green beans 




 Corn/Rice/Quinoa, as well as pasta made of these

 Rice, rice cakes 

 Potato and Tortilla chips



 Corn tortilla









 Sunflower seeds

D is for Disaccharides (Low or No Lactose)

 Brie, Colby, Cheddar, Swiss cheese

 Goat, Feta, Mozzarella, Parmesan cheese

 Lactose-free cottage cheese

 Lactose-free yogurt

 Lactose free milk

 Almond milk

 Coconut milk (canned)

 Hemp milk

M is for Monosaccharides (No Excess Fructose)






 Honeydew melon









is for Polyols (Low or No Sugar Alcohols)












 Table sugar


 Maple Syrup



* Note this list is not all-inclusive.

The Monash Low FODMAP Smartphone app

Monash University, Medicine Nursing and Health Sciences has created an up-to-date smartphone app which maintains a current list of FODMAP containing foods. It will provide the most current information of FODMAP.

We maintain a FODMAP Registered Dietitian Registry who can help patients administer the low FODMAP diet.

Medical Foods

EnteraGam® is a prescription medical food product for the management of IBS-D that may significantly reduce stool frequency and the number of days with GI-related symptoms. It works by targeting multiple factors in IBS-D. Research shows that this medical food helps the body deal with mild inflammation in the lining of the intestine may contribute to IBS symptoms.

IBgard® is a non-prescription medical food that uses targeted technology to deliver peppermint oil directly to the small intestine. Recent research data has shown favorable results in a combined group of IBS-D and IBS-mixed patients at relieving symptoms similiar to an anti-spasmodic.


Monash University, Medicine Nursing and Health Sciences