The Best Low FODMAP Resources and Tips

On this page you will find links to the best and most trusted resources available to help support the low FODMAP dietary treatment. All the links on this page have a scientific base and have a registered dietitians input into the information that appears on the sites.

Nothing can better the personalised advice from a dietitian and all the resources and tips on this page can further support the information your dietitians provides to you.

If you are a dietitian recommending low FODMAP resources to patients or if you are someone with IBS you can trust the information you read on the websites and resources found here. So stop reading this and get clicking on the links….


The ‘Must Buys’ Best Low FODMAP Resources

Whether you have access to a dietitian or not there are two ‘must buy’ resources that will help immensely with implementing and completing the FODMAP diet.

1 Monash University FODMAP Diet App is the source for all FODMAP contents of foods. It has always been the key resource for starting the low FODMAP restriction phase (for 4-8 weeks) and more recently has been updated to include the FODMAP Reintroduction phase.


2. The ultimate resource for reintroducing FODMAPS Re-challenging and Reintroducing FODMAPS A self-help guide to the entire FODMAP Reintroduction phase of the low FODMAP diet

Re-challenging & reintroducing FODMAPs the book!

The best introductory videos for IBS & FODMAPs

Irritable Bowel Syndrome

If like me sometimes you just want to watch an expert talk about all the things you want to learn more about rather than spending hours reading then watch this set of videos. IBS is a complex condition and it is worth understanding these complexities in an effort to help manage the symptoms. This video provides an overview of the Pathophysiology of IBS and Common Functional Gastrointestinal Disorders (FGIDs). All done in just over 20 minutes! An amazing amount of information covered by Dr Lin Chang. Further videos include an explanation of FODMAPs, how FODMAPs trigger symptoms and how to reintroduce FODMAPs. Continue reading…..


The Best Probiotics for IBS

Probiotics can be a useful and effective treatment option for people with diagnosed IBS or functional gastrointestinal symptoms. It can however be a bit confusing knowing which probiotics have any research evidence behind them and which ones are just good marketing! Thankfully there are some very good websites, mainly designed for health professionals, which provide links to the researched probiotcs. This article highlights the best websites / scientific databases that provide information (and brand names) on the best probiotcs for IBS. I also highlight the 3 best evidenced based probiotics for people with IBS (Alforex, Vivomixx & Symprove) which are also suitable on a low FODMAP diet plus some extra probiotics options (e.g. Bio-Kult) for particular population groups, Continue reading…..


The best Prebiotics for IBS & suitable prebiotics for the low FODMAP diet

Due to their effect on the gut microbiota prebiotics may improve gastrointestinal symptoms. People with IBS and indeed people without gastrointestinal symptoms may take a prebiotic supplement in an attempt to improve their gut health. Common prebiotics added into foods include inulin and fructooligosaccharides (FOS) which are both oligosaccharides and account for the ‘O’ in the FODMAP acronym.

The problematic factor for people with gastrointestinal symptoms is prebiotics are found in lots of high FODMAP foods in the form of fructans and galacto-oligosaccharides (GOS) (both oligosaccharides) and can trigger gastrointestinal symptoms. Additionally the prebiotics used as supplements e.g. inulin are also very high FODMAP and any beneficial effect of improvements in gut microbiota will be at the detriment of increased gastrointestinal symptoms that can be experience from taking the prebiotic.

There is however one prebiotic supplement that can help reduce IBS symptoms and is suitable on a low FODMAP diet and this article discusses this prebiotic called Bimuno; the research evidence for its use in IBS & gastrointestinal symptoms. Plus the article links to some review research papers on the topic of prebiotics in gastrointestinal disorders and health, Continue reading….


The best low FODMAP Vegetarian & Vegan Resources

Implementing and adhering to the restriction phase of the low FODMAP diet while following other dietary restrictions or regimens makes the diet much more complex. Ensuring you are getting adequate nutrition and replacing foods appropriately on  a low FODMAP diet when vegetarian or vegan is harder but it can still be done. Here are some of the best vegetarian and vegan low FODMAP resources to help you.

Low FODMAP Vegan Protein Sources (2020)

Low FODMAP Vegan Guide – How to get enough protein (2017)

New research has found that cooking and processing techniques, such as prolonged cooking and pickling, can decrease the FODMAP content of vegetables. For those who rely on a vegetarian or vegan diet this practical advice could increase vegetable food options on a low FODMAP diet. For further explanation on these FODMAP food processing techniques see this article and for details on new plant based foods that have had their FODMAP content recently analysed have a read of this article.

For general nutrition advice when you are vegan I highly recommend you take a look at The Vegan Society website and their ‘nutrition & health pages‘.  For specific nutrients that can be deficient when following a vegan diet see here.

Other useful articles:

Ensuring nutritional adequacy for vegetarians & vegans on the low FODMAP diet (2015)

The Low FODMAP diet for Vegan and Vegetarian Eating (2015)

FODMAPs for Vegans (2014)

Eating vegan on a low FODMAP diet (2014, Protein sources)

Going Low FODMAP on a Vegan Diet (pdf.) (2013, Recipes)

Protein powders and IBS and FODMAPs (2021)

What Protein Powders are Low FODMAP? (2020)


The best high FODMAP ingredients lists in food products & reading ingredients labels

Whether you are strictly restriction FODMAPs or you have reintroduced FODMAPs to tolerance levels, knowing which food products contain FODMAPs and which ones do not is invaluable information.

The key is to know which ingredients are high FODMAP ingredients and what typical products you will find them in. It is also worth remembering that the way food is processed can affect its FODMAP content sometimes in unusual ways, therefore do not assume anything and always check the label.  Below are some excellent guides to help you plus low FODMAP certification programmes such as the Monash University or FODMAP Friendly can also be very helpful…

Update: Label Reading and FODMAPs (2021, Monash)

Label reading – how to spot the FODMAPs

Food Processing and FODMAPs – What You Need to Know

Low FODMAP Label Reading. Made Easy.

Common High FODMAP Ingredients to Avoid

Protein powders and IBS and FODMAPs (2021)

FODMAP by FM – This app has a barcode scanning device to check suitability of food products based in the UK


The best low FODMAP Fibre resources for irritable bowel syndrome with constipation (IBS-C)

For both the general population and people with IBS it is recommended to have 25-30g of fibre each day and this recommendation continues when following a low FODMAP diet.  The low FODMAP diet can reduce fibre intake, although perhaps more importantly will also reduces the intake of foods with natural laxative effects. Both of these factors can increase the risk of someone who is prone to constipation becoming more constipated on the low FODMAP diet. For those who have constipation predominant IBS (IBS-C) maintaining a good fibre intake while on a low FODMAP diet may improve the effectiveness of the diet.

The articles linked below will give you some practical tips and additional information to help ensure you maintain your fibre intake from low FODMAP foods.

Getting enough fibre on a low FODMAP diet (2021, Monash)

HOW TO EAT ENOUGH FIBER ON THE LOW FODMAP DIET

5 Low FODMAP Ways To Boost Your Fibre Intake

Getting Enough Fiber on a Low-FODMAP Diet (Patsy Catos, Dietitian)

Sources of soluble and insoluble fibre on a low FODMAP diet:

Dietary fibre series- soluble fibre (Monash Uni)

Dietary fibre series – insoluble fibre (Monash Uni)

For general advice on fibre and where to find a range of plant based fibre sources from the diet download this fact sheet from the British Dietetic Association: BDA Fibre Food Fact Sheet 

Finally if you are really struggling to get enough fibre from food sources on the the low FODMAP diet or on your own personalised modified FODMAP diet then you can consider using a fibre supplement. It is best to discuss this with a dietitian to talk through options as adding in a concentrated form of fibre to the diet (even if it is low FODMAP) could increase symptoms. There are two excellent articles from Monash University, linked below, which provide more information on fibre supplements suitable for a low FODMAP diet and additional information on fibre & FODMAPs.

Fibre supplements & IBS (Monash Uni)

More than FODMAPs: fermentable fibres & IBS (Monash Uni)


Low FODMAP Meal Ideas

Low FODMAP Meal Plan (2021, Monash)


Most Trustworthy low FODMAP & IBS Websites

IBS logo 2016 Blue CMYK

 The IBS Network is the national charity supporting people living with Irritable Bowel Syndrome. The charity provide an extensive amount of information and support for people with IBS and if you become a member you can access their IBS Self Care Programme. This provides you with comprehensive information about the nature, causes and management of IBS. I am one of the expert advisers who volunteer their time for the IBS Network. The IBS Network also provide local support groups run by trained expert patients.


A Little Bit Yummy Making low FODMAP food yum!

A treasure trove of low FODMAP information all based around the scientific research. A Little Bit Yummy is the place for all low FODMAP information. Amazing recipes that are simple and creative and don’t cost the earth with input from dietitians so you know they are suitable.

For some more fantastic and practical low FODMAP recipes I love Cook Low FODMAP even though it is not being updated with anymore new recipes unfortunately.


www.reintroducingfodmaps.com

Reintroducing FODMAPs the only website dedicated to the reintroduction phase of the low FODMAP diet. Got a question on how to challenge and reintroduce FODMAPs? Check out the extensive FAQ section on the website.


Support Groups

Facebook low FODMAP recipes & support

It is very hard for a Facebook group to create a trustworthy and professional support group. I was very actively involved in Low FODMAP Recipes & Support when it had 10,000 members and it was excellent. The admin team are exceptional and are keen to promote dietetic input and scientific research around the low FODMAP diet. This group must be going from strength to strength as it now has >100,000 members (plus)! and although I am no longer actively involved I hope it is still just as good so check it and and see what you think.