What are FODMAPs?

It’s one of the first questions to come out of the mouths of those recently diagnosed with IBS: “What are FODMAPs?” often with an expletive weaved in somewhere.

Maybe you haven’t heard of FODMAPs before, but you’ve most certainly ingested them.

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, which are carbohydrate molecules that the small intestine has trouble absorbing, resulting in gastro-intestinal distress for those with disorders like IBS. It’s important to note that FODMAPs don’t actually cause IBS, but they do aggravate symptoms.

This is why more IBS sufferers are turning to a low FODMAP diet plan. Doing so can help reduce IBS episodes and give you the comfort of knowing that when you sit down for dinner, you won’t need to run to the bathroom before dessert.

The problem is that FODMAPs are abundant in common foods like bread, onions and garlic, which are ubiquitous in all manner of cuisines ranging from Mediterranean to Middle Eastern. Thus, not only do you have to contend with figuring out if a meal is low FODMAP or not, but you may also have to say goodbye to your favourite restaurants entirely.

However, you can still enjoy some of your favourite meals with the help of FODY’s selection of low FODMAP spices, sauces and oils made specifically for low FODMAP diets. You just need to be aware of what are FODMAPS and what aren’t.

A Guide to Low FODMAP Foods

Before we start discussing low FODMAP recipes, remember, these are some of the main high FODMAP foods you should avoid overindulging on:

  • Wheat
  • Dairy
  • Honey
  • Apples
  • Mushrooms
  • Cauliflower
  • Onions
  • Garlic
  • Peaches

Complete avoidance is not usually necessary, and in some cases could even be detrimental to your health, as FODMAPs do produce beneficial stomach bacteria. It’s important to consult with your doctor before embarking on your low FODMAP diet plan, but here are some low FODMAP foods you should absolutely stock up on:

  • Broccoli
  • Bok Choy
  • Lettuce
  • Buckwheat
  • Cantaloupe
  • Olives
  • Scallions
  • Beef
  • Chicken

While some of your meal options are curtailed because of high FODMAP foods, there are more than enough low FODMAP foods available for your culinary delight, especially with the aid of our products. Get creative with low FODMAP recipes of your creation, or check out some of our own low FODMAP recipes crafted by acclaimed chefs like Dédé Wilson and Stephanie Clairmont!


FODY Foods is your one-stop shop for all the low FODMAP sauces, oils, kitchen staples and snacks you need for a healthy (and delicious) low FODMAP diet.

Check out our wide selection of low FODMAP products today!

So, what are you waiting for?

Shop from some of our best selling, low FODMAP foods.
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