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FODMAP The ‘new’ buzz word for anyone who suffers with digestive issues relating to IBS, etc.

  • Hazel Butterfield
  • 08 March 2020

FODMAP stands for 'fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Catchy isn’t it.

FODMAP The ‘new’ buzz word for anyone who suffers with digestive issues relating to IBS, etc.

Those that suffer will know the not only incredible discomfort involved but the uncomfortably visible bloating issues related to eating the foods that are contributories.

It was brought to my attention by my doctor and when I finally got around to looking at what is supposedly a restrictive diet (words I automatically want to ignore) I was horrified and how many of my favourite foods are on its naughty list. So I proceeded to ignore it yet again. Until I actually had to do a pregnancy test as my stomach was so expanded and firm with crazy goings on that I realised there needed to be some change, other than taking a Buscopan and hiding from anyone until certain gasses were expelled from my body.

So, as with anything I decide I need to engage with that I’m not completely happy with, I reframe the situation. So rather looking at what I can’t have, I made a list of everything that I can have and put all the ones I like on my online shop. This way I have the foods that are better for me at my disposal, focusing on what I can have rather than what I cant. I’m one of those people.

So this is an in-exhaustive list of what I/FODMAP-ers should eat:


Unripe bananas, blueberries, kiwi, limes, mandarins, oranges, papaya, pineapple, rhubarb and strawberries


Bean sprouts, capsicum, carrot, choy sum, eggplant, kale, tomato, spinach and zucchini


Chives, chili, fenugreek, ginger, lemongrass, mustard seeds, saffron and turmeric


Brown rice, buckwheat, maize, millet, oats, polenta, quinoa and tapioca - but most importantly Sourdough


Tofu, eggs and most nuts and seeds.

Sweet stuff

Glucose, maple syrup, sucrose, sugar and most artificial sweeteners like aspartame, saccharin and Stevia  


Black tea, coffee, gin, green tea, peppermint tea, vodka, water and white tea


Cheddar cheese, cream, feta cheese, lactose-free milk and Parmesan cheese


Try focusing on these foods and keeping them available in your fridge so you just naturally gravitate towards meals containing these items and see how you feel.

Within days I was noticing the difference. Less swelling, discomfort and a noticeable improvement (ahem) in my bowels - there’s clearly something in it. The better I feel the more encouraged I am to start excluding as per the below. 

Good luck and I’d love to hear how you do on the FODMAP diet. Happy gut health!