words by Helaina Lungu

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, a group of short-chain carbohydrates and sugar alcohols. FODMAPs are commonly found in the diet, however, digestive symptoms may arise in some susceptible people. Below is a list of foods that contain FODMAP ingredients:

  • Oligosaccharides, such as fructans/fructo-oligosaccharides and galactans/galactooligosaccharides – grains, legumes, and some vegetables
  • Disaccharides, such as lactose – milk
  • Monosaccharides, such as fructose – fruit
  • Polyols, such as sorbitol-sweetened products

The intestinal symptoms FODMAP-sensitive people may experience range from diarrhoea, gas, bloating, and wind. These people are unable to effectively break these FODMAP molecules down in the gut which causes water retention in the
bowel, increased bowel motions, and gas production by intestinal bacteria. If you suspect a FODMAP sensitivity, the best way to test for the condition is to follow an elimination diet that eliminates FODMAP-containing foods. After five weeks of
testing for intolerance, you begin to slowly reintroduce each food while monitoring for symptoms.


Foods To Avoid


  • Fruits – apples, boysenberries, cherries, figs, pears, peaches, mango, watermelon, tamarillo, tinned fruit, dried fruit, large serves of fruit
  • Vegetables – asparagus, artichokes, sugar snap peas
  • Sweeteners – honey, fructose, high fructose corn syrup, agave
  • Drinks – fruit juice, soft drinks sweetened with fructose, sparkling wine, dessert wine, ciders, rum


  • Fruits – custard apples, nectarines, peaches, persimmon, rambutan, tamarillo, watermelon
  • Vegetables – Artichokes, asparagus, beetroot, Brussel sprouts, broccoli, cabbage, chicory root, corn, fennel, garlic, leeks, okra, onions, peas, radicchio lettuce, snow peas, spring onion
  • Cereals – Wheat, rye, barley products, inulin
  • Nuts – cashews, pistachios, almonds


  • Legumes – all legumes (chickpeas, lentils, beans)
  • Drinks – soy milk


  • Milk – cow, goat, and sheep
  • Cheese – fresh cheeses (cottage, ricotta, cream cheese, mascarpone)
  • Other dairy products – yoghurt, ice cream, custard


  • Fruits – apples, apricots, avocado, blackberries, cherries, longan, lychees, pears, nectarines, peaches, plums, prunes, watermelon
  • Vegetables – cauliflower, celery, mushrooms, snow peas, sweet potato
  • Sweeteners – sorbitol, mannitol, xylitol, maltitol, isomalt
Words by Helaina Lungu

Words by Helaina Lungu

Helaina is a passionate and experienced practitioner who has qualifications in naturopathy, weight loss consulting, and personal training. Her experience includes educating the community and practitioners alike about the benefits of and the latest trends in the natural medicine industry. In the past Helaina has represented some of the biggest natural health brands in Australia, like Bioceuticals and Metagenics, before founding The Botaniq in 2020. Her particular fields of interest include weight management, digestive, and mental health. In her spare time, she loves to listen to music, go for long drives, head to the beach, and go for a walk with her beautiful pug.