Getting Started

The following information is intended to be used as a preliminary guide for those who are newly diagnosed with irritable bowel syndrome or those that have been recommended to commence a Low FODMAP diet. The Low FODMAP diet is complex and no two individuals are entirely the same. Hence we have provided this information as an orientation guide.

For additional details about the Low Fodmap diet, consult with a dietitian knowledgeable in FODMAPs and visit the Topic Index to find more information.

So, if you are going LoFo you’re in the right place! There is a very good chance that you will soon be experiencing much better symptom control and be free to live your life again. Below is the quick-start version of Low FODMAP.  Lets get started shall we?







* Please note that this list is not complete, and is subject to change as new data becomes available regarding the FODMAP content of foods. For a more detailed list and also a FREE pdf cheat sheet download visit our Low FODMAP foods page.



The Low FODMAP diet is a two-step process that involves first eliminating problematic foods in order to get symptoms under control.  Then, in the second phase, reintroducing foods systematically in order to determine ‘safe’ foods for your individual circumstances and tolerance levels of each food.


This is not a ‘diet’ in a weight loss sense.    It is also not a life-long diet.  The Low FODMAP diet is a means to learn what triggers your symptoms, and eliminate/reduce these foods and find suitable, safe alternatives.    The video below has been created by Monash University, the creators of the Low FODMAP diet in co-operation with Sue Shepherd, which outlines in more detail the Low FODMAP diet and the effect FODMAPs have on the body.






Will the Low FODMAP diet cure me?

No, unfortunately not.  However you have good reason to expect that the diet will give you good symptom control and enable you to live a better lifestyle.

Will I be on the Low FODMAP diet for the rest of my life?

No, the diet is not a life long diet.  In fact, the diet should not be followed strictly for more than 6 weeks.

Can I do this on my own?

We strongly recommended seeking the assistance of a Low FODMAP dietitian that can tailor a plan to your personal needs.

Are there resources you recommend?

We recommend purchasing the Monash smartphone application and reviewing the recipes and information on this website.

Will I gain/lose weight on the Low FODMAP diet?

Each individual is different and responds differently to different foods.  hence, it is possible you main either gain or lose weight whilst undertaking the Low FODMAP diet.  There is no limit to the amount of ‘safe’ foods (specific to you personally) that can be eaten, hence you should not be fearful of being hungry whilst eliminating FODMAPs.

Please visit our commonly asked questions page for more Q&As.