Blog: Recipes & Tips / Getting started
Getting started
What are FODMAPs?
FODMAPs are fermentable carbohydrates that many people with IBS absorb poorly. Here is what the acronym means, which everyday foods contain them, and how the low FODMAP diet is actually meant to be used.
By the Belly Buddy team · Updated August 2026 · Reviewed against Monash University's published research
The short version
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. They are all short chain carbohydrates, and what they have in common is that the small intestine absorbs them poorly.
- FermentableGut bacteria ferment them and make gas.
- OligosaccharidesFructans and GOS, in wheat, onion, garlic and legumes.
- DisaccharidesLactose, in milk and soft dairy.
- MonosaccharidesExcess fructose, in honey, apple and mango.
- AndJust the connector in the acronym.
- PolyolsSorbitol and mannitol, in stone fruit, mushrooms and sugar free gum.
When they are not absorbed, two things happen. They draw water into the small intestine, and they travel on to the large intestine where gut bacteria ferment them and produce gas. In most people that passes unnoticed. In people with irritable bowel syndrome, whose gut is more sensitive to stretch and pressure, the same process can produce bloating, wind, cramping and changes in bowel habit.
That is the whole mechanism. FODMAPs are not toxic, not inflammatory and not an allergy. They are ordinary carbohydrates that some digestive systems find uncomfortable in quantity.
What each letter actually means
Oligosaccharides. Fructans and galacto oligosaccharides. Found in wheat, rye, barley, onion, garlic and legumes such as chickpeas and lentils. Nobody absorbs these well, because humans lack the enzyme for them. They are simply better tolerated by some guts than others.
Disaccharides. In practice, lactose. Found in milk, soft cheeses, yoghurt and cream. Whether lactose is a problem depends on how much lactase enzyme you make.
Monosaccharides. Fructose, specifically fructose in excess of glucose. That is why apples, pears, mangoes and honey can be a problem while bananas and oranges usually are not. It is the ratio that matters, not the sugar itself.
Polyols. Sorbitol, mannitol, maltitol, xylitol and isomalt. Naturally present in stone fruit, mushrooms and cauliflower, and added to a great many sugar free gums, mints and products labelled "no added sugar".
The lactose and lactase trap
Two ingredients on a label look almost identical and mean opposite things.
Lactose is the sugar. Lactase is the enzyme that breaks it down. A lactose free milk is usually ordinary milk with lactase added, which means the lactose has already been split into glucose and galactose before it reaches you. The product is low FODMAP even though the word "milk" is on the front.
This one letter difference is among the most common label reading mistakes, and it is why an ingredient scanner has to be careful rather than merely fast.
The low FODMAP diet is three phases, not one
The diet was developed by researchers at Monash University in Australia, and it was designed as a diagnostic process with an end point. It was never meant to be a way of eating forever.
- Elimination. High FODMAP foods are restricted for a short period, typically two to six weeks, to see whether symptoms settle at all.
- Reintroduction. FODMAP groups are added back one at a time, in measured amounts, to find which ones actually cause you trouble and at what dose.
- Personalisation. You keep only the restrictions that earned their place, and eat everything else normally.
Phase one is the part everyone hears about. Phase three is the part that matters. Staying in elimination indefinitely narrows the diet, is hard to sustain socially and reduces the variety of fibre reaching your gut bacteria.
Dose matters more than the ingredient
Almost nothing is universally forbidden. Most foods have a threshold, where a small serving is tolerated and a larger one is not. Portion size, and how many moderate FODMAP foods you stack into one meal, usually explain more than any single problem ingredient.
This is also why reading an ingredient list is genuinely hard. The list tells you what is present, not how much, and the FODMAP content of a finished product depends on quantities the label does not print.
Where Belly Buddy fits
Belly Buddy scans a product's ingredient list and rates it against FODMAP data based on Monash University's published research, with a safe portion note where one applies. It is a tool for the supermarket aisle, a faster way to apply a plan you are already following.
It is not a diagnosis and not a substitute for professional advice. If you have not been assessed by a doctor, start there, because several conditions produce symptoms that look like IBS and need different treatment. If you are beginning the diet, do the reintroduction phase with a dietitian rather than guessing.
Swapping an ingredient?
Scan any product with Belly Buddy and get an instant FODMAP verdict.
