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What is the Low FODMAP Diet?

A very widely discussed topic in the world of grumpy guts is the Low FODMAP diet…but what exactly is the Low FODMAP diet? Read on to find out more about this evidence-based dietary strategy…

What are FODMAPs?

FODMAPs are a group of short-chain carbohydrates and sugar alcohols found naturally in foods and additives. FODMAPs include fructose, fructans, galacto-oligosaccharides, lactose and polyols. They have been linked to a variety of digestive issues common with Irritable Bowel Syndrome (IBS) such as gas, bloating, diarrhoea, constipation, stomach pains and altered gut motility.

 The low FODMAP diet for IBS

The International Foundation for Gastrointestinal Disorders has estimated that 10-15% of the world’s population suffers from IBS, with most people being under the age of 50. The condition can have a huge burden on quality of life, with symptoms being unpredictable, often causing unwanted disruptions to personal and professional activities.

As such the low FODMAP diet was created to help control symptoms of IBS, and it can also be used if you have been diagnosed with FODMAP intolerance. 

Working with a health professional, the low FODMAP dietary strategy usually involves a four phased response: clinical assessment, dietary assessment, education, followed by the reintroduction phase. The diet starts by restricting high FODMAP foods for 4-6 weeks, and ends by slowing re-introducing the high FODMAP foods. The end result is a diet that can be used long-term that is low in the individuals problematic FODMAPs.

What can you eat on a low FODMAP diet?

The types of foods that are restricted on a low FODMAP diet depends on the individual and that is why it is important to see a health professional to help you through the process.

High FODMAP foods include:

  • Garlic
  • Onions
  • Wheat
  • Some fruits – apples, apricots, cherries, figs, mangoes, nectarines, peaches
  • Some vegetables – asparagus, cauliflower, leeks, mushrooms, snow peas
  • Legumes and pulses
  • Nuts: cashews, pistachios
  • Sweeteners
  • Other grains - amaranth, barley and rye
  • Some dairy products – cream cheese, cottage cheese, milk, yoghurt
  • Some beverages – chai tea, chamomile tea, coconut water, rum, desert wine

Food composition knowledge is key to managing this diet, that’s why we created our low FODMAP meal plan to make it easier to eat low FODMAP (no more meal planning, ingredient research, or cooking!). Our low FODMAP dishes are gentle on the stomach and are cooked with maximum nutrition with the aim of healing and promoting gut health (improved gut health helps to ease digestive symptoms AND helps to support immunity – win win!)

Some of our absolute favourite low FODMAP dishes include:

  • Roast Lamb with Zucchini, Tomatoes, Lemon & Herb Quinoa and Gravy
  • Roast Chicken with Mash Pumpkin, Green Beans and Savoury Jus
  • Orange Spiced Chicken with Coconut and Carrot Rice
  • Lentil Dahl with Lemon Spiced Rice, Green Beans & Tomato Chutney (also vegan!)

Nutritious and Fun School Lunchbox Ideas

How to pack a healthy school lunch box: Cheat sheet

Start the new year with healthy school lunches to keep your children (or you!) energised all day long

Secrets of a Nutritious Balanced Lunchbox:

  • Unprocessed carbohydrates for energy, vitamins, minerals and fibre
  • Protein for brain power and to fill them up between meals
  • Fruit and vegetables (essential!)
  • Water to keep them hydrated


Choose 2 (add fruit or veg daily as one of the options - think quick and easy to eat)

  • Fresh fruit (chopped or peeled or easy to eat, that doesn’t bruise easily e.g. grapes, strawberries, peeled mandarin, small apple, watermelon slices, blue berries)
  • Rice crackers and hummus or other dip
  • Cheese and crackers
  • Snack container of baked beans with a fork
  • Popcorn
  • Corn on the cob
  • Yoghurt
  • Cheese wedge
  • Cherry tomatoes
  • Baby cucumber
  • Boiled egg - peeled
  • Falafels
  • Meatballs and tomato sauce
  • Biltong


Main lunch:

Think protein and healthy carbs

Choose 1 different option every day to prevent a monotonous diet and to ensure the rotation of grains

  • Pesto pasta with nut free pesto and gluten free pasta (remember to pack a fork!)
  • Sushi
  • Hummus and salad wrap
  • Chicken drumsticks and veggie sticks (carrot, cucumber, celery, capsicum, broccoli) and dipping sauce (pesto or tomato sauce or mayo)
  • Tuna pasta (tuna, capsicum, cucumber, tomato, pasta) - remember the fork!
  • Rice and bean salad
  • Ham and cucumber sandwich (rye bread)
  • Macaroni cheese – remember the fork!
  • Quiche or frittata
  • Turkey wrap
  • Healthy nachos - Corn chips, refried beans dip, guacamole dip and salsa
  • Pizza roll
  • Zucchini slice
  • Spaghetti bolognaise
  • Egg, mayo and lettuce sandwich



Think small (you want them to be hungry enough to fill up on the nourishing food)

  • Bag of crisps
  • Fruit juice
  • Chocolate
  • Natural confectionary snake lolly
  • Biscuit
  • Muffin
  • Cupcake
  • Piece of cake
  • Banana bread
  • Muesli bar
  • Home baked slice



Allergies: Most schools have a no nut policy, but if your school doesn't of course nuts make a great snack and peanut butter sandwiches are always popular too!