The low FODMAP diet for beginners: your questions answeredNew to the low FODMAP diet or just curious about how it works? To help you navigate the dos and don’ts of the low FODMAP diet, and chat about all kinds of foods (not just bread!), we’ve broken down the basics, drawing on research from Monash University, the founders of the Low FODMAP Diet."
This guide answers your most common questions about what you can eat, how it helps with IBS and endometriosis, and whether bread is off the table (spoiler: it’s not!). From diet phases to everyday tips, we’re breaking it all down to help you feel more informed and confident when learning about the low FODMAP diet.
What is low FODMAP?
The low FODMAP diet is a way of eating that reduces certain types of carbohydrates that can be hard to digest, especially for people with sensitive tummies. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Sounds complicated, but all it really means is these carbs can ferment in the gut and cause symptoms like bloating, gas, cramping or diarrhoea — especially for those with IBS. The diet was developed by researchers at Monash University in Melbourne, and it's now recognised around the world as one of the most effective ways to manage IBS symptoms. By limiting high FODMAP foods (at least temporarily), many people experience noticeable relief, often within just a few weeks. The ultimate goal? To create a personalised, balanced diet that works with your gut, not against it.What are the phases of a low FODMAP diet?
The low FODMAP diet isn’t meant to be followed forever. It’s a short-term plan designed to help you figure out what foods trigger your symptoms, and which ones don’t. There are three key phases:- Elimination: You’ll temporarily cut out all high FODMAP foods to see if symptoms improve. This usually lasts 2–6 weeks.
- Reintroduction: You’ll gradually bring back one high FODMAP group at a time (like lactose or fructans) to test your tolerance.
- Personalisation: Once you know your triggers, you can create a long-term way of eating that keeps your symptoms in check, while including as many foods as possible.
Who is the low FODMAP diet for?
Not everyone needs to follow a low FODMAP diet, but for those who struggle with digestive issues, it can offer real relief.Common gut symptoms
People who benefit from the low FODMAP diet often deal with:- Bloating or excess gas
- Cramping or abdominal pain
- Constipation or diarrhoea (or a mix of both)
- A general sense of digestive discomfort after eating
Is low FODMAP good for endometriosis?
The short answer? It can definitely help, but it’s not a complete fix. Think of it as a little extra support, not a solution.The short answer? It can help, but it’s not a cure. Many people with endometriosis also experience gut-related symptoms like bloating, nausea or IBS-like discomfort. That’s where the low FODMAP diet for endometriosis comes in. While it doesn’t treat the condition itself, reducing FODMAPs can ease digestive symptoms that often flare up during your cycle. As always, it’s best to speak with your healthcare team to see if this approach is right for you.Low FODMAP FAQs
I’ve been experiencing gut symptoms. Does this mean I have IBS?
Not always. Gut issues like bloating, cramping or diarrhoea can be caused by lots of things, not just IBS, which is why it’s a good idea to check in with your GP before trying any new diet. They can help rule out conditions like coeliac disease or inflammatory bowel disease first.How strict is FODMAP?
How strictly you adhere to the low FODMAP diet really depends on you. Some people follow the diet closely, while others use a more relaxed version. A dietitian can help tailor the approach so you’re not cutting out more than you need to.Can i eat gluten on low FODMAP?
Short answer, yes. A low FODMAP diet still contains gluten, just less. You’ll be limiting some gluten-containing grains like wheat, barley and rye, but it’s not the same as going fully gluten-free. You can still enjoy certain breads and cereals (in the right amounts).What is the best bread for a low FODMAP diet?
You don’t have to give up bread just because you’re following a low FODMAP diet. The key is choosing bread that’s been lab-tested and certified as low in FODMAPs. Some traditional wheat-based breads are safe in small serves, but it’s hard to know without proper testing. That’s why we partnered with Monash University to create a loaf you can trust. Our Wholegrain LowFOD™ Block Loaf has been independently lab tested and certified by Monash as low FODMAP in recommended serve sizes. So you can enjoy that slice of toast or hearty sandwich without the second guessing.Is dairy okay on a FODMAP diet?
Yes, some dairy is okay on the low FODMAP diet. Lactose is the main FODMAP in some dairy, but many dairy foods are still safe. Use lactose-free milks, yoghurts and soft cheeses, or switch to fortified plant-based options.Can you eat protein on a FODMAP diet?
You can definitely hit your protein requirements on a low FODMAP diet. Meat, eggs, tofu and fish are all naturally low in FODMAPs. Even plant-based eaters have options, just keep an eye on portion sizes for legumes and nuts. The Monash app can help you find safe serving sizes.How long do I have to stay on a low FODMAP diet?
Generally, a low FODMAP diet is followed for about 2-6 weeks to ensure sufficient symptom relief, followed by a reintroduction period and personalisation. The reintroduction phase can be started earlier if your symptoms have resolved before 6 weeks. As always, it’s important to consult a professional for personalised help with any dietary changes.Can I still cook with garlic and onion if I remove them before eating?
When it comes to flavouring meals with garlic and onion on a low FODMAP diet, It depends on how you cook them. FODMAPs are water-soluble but not oil-soluble — which means their compounds behave differently depending on your method. Here’s what works and what doesn’t:- OK for low FODMAP: Sauté garlic or onion in oil only, then remove the pieces before adding other ingredients. The flavour stays, but the FODMAPs don’t dissolve into the oil.
- Not OK for low FODMAP: Simmering garlic or onion in water, soup, or sauce and then removing them won’t work as the FODMAPs will leach into the liquid and stay there.
What's the best way to eat well on a low FODMAP diet?
It’s important to eat from all five food groups, even on a low FODMAP diet. Try to include a variety at each meal, like veggies, protein, and whole grains. The Monash app has heaps of food ideas and portion tips to keep things balanced. And don’t be afraid to test your tolerance slowly, as what works for one person might not for another.Can I eat bread when I have endometriosis?
Yes you can, as long as it’s the right kind. A low FODMAP diet may help ease gut symptoms that often come with endometriosis, and bread doesn’t have to be off the table. Choosing a certified low FODMAP bread, like our LowFOD™ Loaf, can help reduce digestive discomfort without giving up the foods you love. It’s all about finding the options that work for your body and keeping mealtimes enjoyable.Getting Started
If you think the low FODMAP diet might help, here’s how to start:- Talk to your GP or a dietitian: A health professional can help confirm whether it’s the right choice for you and guide you through each step.
- Download the Monash FODMAP app: This is your go-to tool for checking food lists, serving sizes, and even certified product options like our LowFOD™ Loaf.
If you’re planning to start a low FODMAP diet, it’s always a good idea to consult your GP or a health professional first.
For more info about a low FODMAP diet and up-to-date food guides, download the Monash University FODMAP Diet app. You can also sign up to their online course to learn how to manage IBS symptoms using a three-step FODMAP diet.
