Learn

IBS & FODMAP essentials

What does FODMAP mean?
F

Fermentable

These carbs are fermented by gut bacteria, producing gas

O

Oligosaccharides

Fructans & GOS — found in wheat, garlic, onion, legumes

D

Disaccharides

Lactose — found in milk, soft cheese, yogurt

M

Monosaccharides

Excess fructose — found in honey, apples, mangoes

P

Polyols

Sorbitol & mannitol — found in stone fruits, artificial sweeteners

Low FODMAP Friendly

Generally safe in normal portions

Blueberries
Strawberries
Oranges
Grapes
Bananas (firm)
Carrots
Cucumber
Lettuce
Bell peppers
Tomatoes
Potatoes
Rice
Oats
Quinoa
Eggs
Chicken
Fish
Tofu (firm)
Lactose-free milk
Hard cheeses
High FODMAP — Watch Portions

May trigger symptoms in larger amounts

Garlic
Onion
Wheat (large amounts)
Apples
Pears
Watermelon
Mango
Mushrooms
Cauliflower
Honey
High-fructose corn syrup
Milk (regular)
Soft cheeses
Cashews
Beans & lentils
The 3-Phase FODMAP Approach

1. Restriction

2–6 weeks

Remove all high FODMAP foods to calm symptoms and establish a baseline.

2. Reintroduction

6–8 weeks

Systematically test each FODMAP group to find YOUR triggers and tolerance levels.

3. Personalization

Ongoing

Create your long-term balanced diet including well-tolerated foods. Enjoy variety!

Frequently Asked Questions

FODMAP research courtesy of Monash University. GutLens is an educational tool — always consult a registered dietitian for personalized medical nutrition therapy.