The food guide

What can I actually eat?

FODMAP, in plain language. No science degree required. A simple flag guide to what's usually fine, what depends, and what tends to cause trouble.

FODMAP is a framework developed by Monash University that identifies the short-chain carbohydrates most likely to trigger gut symptoms.

What even is a FODMAP?

You got told to try low-FODMAP and immediately googled "what is a saccharide." Same. It's just an acronym, six letters, each a type of carb that can stir up trouble.

F

Fermentable

Stuff that ferments in your gut like a tiny brewery you didn't ask for.

O

Oligosaccharides

Garlic, onion, wheat. The social butterflies that cause chaos.

D

Disaccharides

Lactose. Milk's personality.

M

Monosaccharides

Fructose, honey, mango, apple, pear. Too much overwhelms your gut.

A

And

Yes, literally just "and." They named a diet after the word "and."

P

Polyols

Stone fruits, cauliflower, mushrooms, sugar-free gum.

Like dating flags, but for your gut.

What's usually fine, what needs a second thought, and what your gut is already writing a strongly-worded letter about.

Green flag

Go off, your gut is fine

plain meat and fisheggsrice, oats, quinoacarrots, potatoes, spinachfirm bananalactose-free milkhard cheese

Amber flag

Portion size is everything here

sourdough (small slice)oats in bigger portionsbrie and camembertrinsed tinned chickpeasavocado (eighth fine, half not)

Red flag

Your gut has filed a restraining order

garlic, onion, leekwheat, rye, regular pastamilk, soft cheese, yoghurtapple, pear, mangohoney, beans, most lentils

Portion size changes everything, even a "safe" food can tip over if you eat a lot. This is a plain-language starting point, not a clinical chart. For exact amounts, the Monash FODMAP app is the gold standard, and always check with your doctor or dietitian.

Want recipes that dodge the red flags?

See the sample recipes