The Low FODMAP Diet was created by a team at Monash University (Australia), led by Professor Peter Gibson and including Dr Shepherd and others.

Research has demonstrated that the low FODMAP diet reduces symptoms in people who have been diagnosed with irritable bowel syndrome (IBS).

It is now accepted and recommended as one of the most effective dietary therapies for irritable bowel syndrome.

Low FODMAP Diet Basics

FODMAPs are molecules found in the foods we eat. FODMAPs is an acronym for:

  • Fermentable
  • Oligosaccharides
  • Disaccharides
  • Monosaccharides
  • Polyols

Some people have problems absorbing these molecules, so they make their way to the large intestine intact. Once there they act as a food source for the normal bacterial flora which digest and ferment the FODMAPs. This results in the symptoms of irritable bowel syndrome such as:

  • Bloating
  • Flatulence
  • Abdominal pain
  • Nausea
  • Diarrhea
  • Constipation

Where FODMAPs are Found

Excess fructose: Honey, apples, mango, pear, watermelon, high fructose corn syrup.
Fructans: Artichokes, asparagus, beetroot, garlic, onion, wheat.
Lactose: Milk, yogurt, ricotta cheese, ice cream.
Galacto-oligosaccharides: Baked beans, kidney beans, lentils, chickpeas.
Polyols: Apples, apricots, avocado, prunes, mushrooms, sorbitol, xylitol, isomalt.

The low-FODMAP Diet

A low FODMAP diet produces significant relief for over three quarters of people with chronic digestive symptoms.

The book clearly outlines:

  1. Foods that are safe
  2. Foods you can eat in moderation
  3. Foods you may need to avoid entirely

Eventually you may be able to reintroduce some of the foods containing FODMAPs – one at a time – to monitor your reactions. However, for ongoing symptom relief it will probably be necessary to continue to restrict your intake of many foods.

A 14-day meal plan is offered for the General FODMAP diet. In addition, 7-day meal plans are provided for a range of dietary needs and preferences including:

  • Lacto-ovo vegetarian
  • Vegan
  • Low-fat
  • Dairy-free

Includes 80 delicious low-FODMAP, gluten-free recipes

Examples of meals you can enjoy on the low FODMAP diet include:

  • Spiced Tofu Bites
  • Lemon Oregano Chicken Drumsticks
  • Zucchini and Pumpkin Seed Cornmeal Bread
  • Crab and Arugula Quinoa Salad
  • Balsamic Sesame Swordfish
  • Lamb and Sweet Potato Curry
  • Beef and Bacon Casserole with Dumplings
  • Singapore Noodles
  • Carrot and Pecan Cake
  • Caramel Banana Tapioca Pudding

Safe Foods

Fish, poultry, beef, bacon, tempeh, tofu, eggs, feta cheese, Swiss cheese, lactose-free milk, corn tortillas, gluten-free bread, quinoa, rice, oatmeal, chia seeds, almonds, bok choy, broccoli, zucchini, tomato, lettuce, pumpkin, potatoes, banana, kiwi fruit, tangerines, melon, pineapple, coffee, tea.

A Day’s Meal Plan


Poached eggs
Toasted wheat-free bread
Butter or margarine
Jam or peanut butter

Morning Snack

Two kiwifruits


Tuna, Lemongrass and Basil Risotto Patties
Salad of baby spinach, bell pepper, celery, fresh herbs
1 handful of berries or grapes

Afternoon Snack

Chocolate Chip Cookies


Pork Ragout
Gluten-free pasta

Costs and Expenses

The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders retails at $18.95.

Available from Amazon →


  • Proven to relieve symptoms of irritable bowel syndrome and other gastrointestinal disorders.
  • Provides detailed explanations of how FODMAPs can influence digestive health.
  • Includes comprehensive meal plans and recipes.
  • Offers advice on how to follow the diet for vegetarians, diabetics, celiac disease and children.
  • Author is a leading expert in the field of irritable bowel syndrome research.


  • Very restrictive and requires elimination of a wide variety of different foods.
  • Difficult to eat in restaurants and other social situations.
  • Most people will need to stay on the diet to continue to experience relief of symptoms.
  • The diet is not effective for about one in four irritable bowel syndrome patients.

Works for the Majority of IBS Sufferers

A low FODMAP diet has been proven to provide relief from the symptoms of irritable bowel syndrome and other digestive disorders. This book explains what FODMAPs are, how they are involved in these conditions and outlines a practical plan for recovery.

This way of eating is effective for over three quarters of irritable bowel syndrome patients. However, for the best results it is recommended to work with a trained nutritionist or dietitian.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Shepherd, S., & Gibson, P. R. (2013). The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders. Workman Publishing.
  • Gibson, P. R., & Shepherd, S. J. (2010). Evidence‐based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of gastroenterology and hepatology, 25(2), 252-258. link
  • De Roest, R. H., Dobbs, B. R., Chapman, B. A., Batman, B., O’Brien, L. A., Leeper, J. A., … & Gearry, R. B. (2013). The low FODMAP diet improves gastrointestinal symptoms in patients with irritable bowel syndrome: a prospective study. International journal of clinical practice. link


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