Fodmapping

FODMAPing is a practical and often life-changing way of managing symptoms of Irritable Bowel Syndrome (IBS). Originally developed by researchers at Monash University, the low FODMAP approach focuses on identifying certain carbohydrates that can trigger digestive discomfort in sensitive individuals.

What Are FODMAPs?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine. When they pass into the large intestine, they are fermented by gut bacteria, producing gas. They also draw water into the bowel. For people with IBS, this combination can lead to bloating, abdominal pain, excessive wind, diarrhoea, constipation, or a mix of both.

Common high-FODMAP foods include:

Wheat-based products
Onions and garlic
Apples and pears
Milk and soft cheeses
Legumes
Certain sweeteners like sorbitol and xylitol

Not everyone reacts to all FODMAPs. That’s why FODMAPing is not about permanently eliminating large groups of food — it’s about discovering your personal tolerance levels.

The Three Phases of FODMAPing
The low FODMAP diet is usually done in three structured phases.
1. Elimination Phase
For 2–6 weeks, high-FODMAP foods are removed from the diet. This is not meant to be long-term. The goal is to calm the digestive system and reduce symptoms.
2. Reintroduction Phase
Foods are systematically reintroduced one category at a time. For example, you might test lactose first, then fructose, then polyols. This phase is essential because it identifies which specific FODMAP groups trigger symptoms and which do not.
3. Personalisation Phase

Once triggers are identified, the diet becomes more flexible. Only problematic FODMAPs are limited, while tolerated foods are returned to the menu. This creates a varied, nutritionally balanced eating pattern that supports long-term gut health.

How FODMAPing Helps IBS
IBS is a functional gastrointestinal disorder, meaning the gut looks normal but doesn’t function normally. The digestive tract can be hypersensitive and reactive. Reducing fermentable carbohydrates lowers gas production and fluid shifts in the bowel, which can significantly reduce pain and bloating.
Many people report:

Less abdominal discomfort
Reduced bloating
More predictable bowel habits
Greater confidence eating outside the home

For those juggling work, family life, and social commitments, symptom control can dramatically improve quality of life.

What FODMAPing Is Not
It’s important to understand that the low FODMAP diet is not a cure for IBS. It manages symptoms rather than addressing the underlying cause. It’s also not meant to be overly restrictive forever. Staying in the elimination phase too long can negatively affect gut bacteria diversity.

Because IBS symptoms can overlap with other conditions such as coeliac disease or inflammatory bowel disease, medical assessment is important before starting.

Practical Tips for Getting Started

Plan meals ahead of time.

Keep a simple food and symptom diary.

Focus on what you can eat rather than what you can’t.

Use reliable FODMAP resources and serving size guides.

Consider working with a dietitian experienced in IBS.

FODMAPing requires patience and experimentation, but for many people living with IBS, it offers clarity and control. Instead of fearing food, you gain understanding — and that understanding can transform daily life from unpredictable discomfort to manageable routine.

I will be adding suggestions and recipes as I go, and hopefully build a resource that everyone can use and might find the foods delicious to eat at well. Some may be from the Monash Cookbook, others that I find on searching the internet. And more still that I might create myself from what I know that I can and cannot eat. Its all about knowing your body and experimenting…

Monash University has its own site on FODMAPing https://www.monashfodmap.com/    It also has an app you can download to your phone or tablet give you an instant resource for go or no go foods.