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FODMAP – Everything You Need to Know About




What are FODMAPs?

FODMAPs are a collection of short-chain carbohydrates and sugar alcohols found in foods naturally or as food additives. FODMAPs include fructose (when in excess of glucose), fructans, galacto-oligosaccharides (GOS), lactose, and polyols (eg. sorbitol and mannitol).

FODMAP is an acronym that stands for:

Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel

Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules made up of individual sugars joined together in a chain

Disaccharides – “di” means two. This is a double sugar molecule.

Monosaccharides – “mono” means single. This is a single-sugar molecule.


Polyols – these are sugar alcohols (however don’t lead to intoxication!)

The low FODMAP diet

A diet low in FODMAPs (“a Low FODMAP Diet”) is scientifically proven and is now used internationally, as the most effective dietary therapy for Irritable Bowel Syndrome (IBS) and symptoms of irritable bowel.  Such symptoms include excessive wind (flatus), abdominal pain, bloating and distension, nausea, and changes in bowel habits (diarrhea and/or constipation). A Low FODMAP Diet is evidenced to help up to 85% of those with IBS minimize or prevent IBS-type symptoms.


  1. FODMAPs For Beginners – The Low FODMAP Diet Basics!
  2. Everything you need to know about FODMAP reintroduction
  3. Why does eating high FODMAP foods make me feel bloated?
  4. The Good Chocolate Fodmap
  5. Phases of The Low FODMAP Diet

What are some high FODMAP and low FODMAP food examples?

  1. Low FODMAP Foods Checklist
  2. High FODMAP Food Examples

IBS and FODMAP Facts

Irritable Bowel Syndrome (IBS) is more common than you might think. In Australia 10-15% of the population have IBS, which is equivalent to 1 in every 7 people! Looking at the worldwide statistics the prevalence of IBS is between 10-23%. Many people are undiagnosed or unaware they have IBS.

IBS is a functional gut disorder. Symptoms someone may experience include reoccurring abdominal pain, excessive bloating, changes in bowel frequency and form and/or wind, with the absence of abnormal pathology.

The cause/s of IBS is still unknown. There are, however, certain risk factors that can predispose someone to IBS, such as diet; smoking; alcohol consumption; genetic factors; small intestinal bacterial overgrowth (SIBO); stress, anxiety, and other psychological states; and intolerances or severe infections.

Raising awareness for IBS is important for focusing attention on IBS treatment, diagnosis, quality of life, and other important information and messages. More information and awareness raised will ultimately help increase the knowledge and understanding of IBS globally, as well as, provide improved patient care and treatments.

FODMAP Friendly Certification

Check out The Good Chocolate FODMAP Friendly Range.

The FODMAP Friendly Certification Trademark is a globally registered Certification Trademark for low FODMAP packaged foods.

All products with this FODMAP Friendly logo have been laboratory tested and certified low FODMAP by FODMAP Friendly, therefore it is suitable for people following a low FODMAP diet.  FODMAP Friendly certified products can be enjoyed and eaten with confidence.  The FODMAP Friendly program has a defined set of rules and criteria that have been approved by the ACCC, and the relevant regulatory authorities in all the countries around the world where registered.

Evidence suggests FODMAP sugars are best kept to a minimum in the diet to minimize digestive disturbance but do not need to be completely avoided. Therefore foods need to be FODMAP Friendly, and not necessarily FODMAP-free.  All FODMAP Friendly certified products require accredited laboratory testing against strict threshold criteria.

FODMAP Friendly independently test for FODMAP content of food at a National Association of Testing Authorities Australia (NATA) accredited laboratory. As such, the laboratory is highly credible; Melbourne-based supports dairy farmers with Dairy Farm Assurance assessments and is the leading specialist of milk analytical services and dairy product testing in Australia and across Southeast Asia.

FODMAP Friendly has a team of Dietitians and Nutrition Scientists who produce the content behind everything we do – everything is evidence-based.

FODMAP Friendly website

FODMAP Friendly certified products

FODMAP Friendly Resources:

  1. IBS Myth Busting Poster
  2. IBS Overview Poster
  3. IBS: 1 in 7 People Australia Poster
  4. Where to get help? Poster
  5. FODMAP Friendly Brochure
  6. FODMAP Friendly Recipe eBooks and Certified Product Country Lists
  7. Do you have the FODMAP Friendly App?
  8. Check out the App to help with laboratory-tested low FODMAP serve sizes and to help minimize FODMAP stacking.
  9. Click here for Android or iOS Apple (iPhones)

Thank you to Kiarra and the FODMAP-friendly team for all the information about FODMAPs and the FODMAP-friendly diet.