What is a low FODMAP diet?

Variety of root vegetables

The low FODMAP diet was originally developed by the research team at Monash University as a way of helping to control the digestive symptoms associated with Irritable Bowel Syndrome (IBS) such as bloating, abdominal pain, gas and alternating bowel movements (ranging from constipation to diarrhoea).

What does FODMAP stand for?


These are simple, short-chain carbohydrates (sugars) and are found in a variety of foods including some fruits and vegetables, dairy and wheat products. Some foods contain several FODMAPs, while others just contain one.

FODMAPS are fermentable and result in an increased volume of gas in the intestines, which can cause the unpleasant digestive symptoms mentioned above. Taking FODMAPs out of your diet for a while may help you tolerate them better in the future.

What can I eat on a low FODMAP diet?

A low-FODMAP diet does not mean you can’t enjoy food from major food groups. You are not completely restricted, rather certain foods are limited and removed from your diet for a period of up to 8 weeks. This is to establish and decipher which foods are causing the most irritation or digestive problems.

Bowls of nuts, fruit and seeds on wooden floor

There are FODMAP-friendly foods in each food group that you can enjoy, including:

  • Vegetables including broccoli, cabbage, courgette, cucumber, aubergine, green beans, lettuce, potato, peppers and tomatoes
  • Fruits including blueberries, grapes, melons, kiwi, lemon, orange, pineapple, strawberries and raspberries
  • Meat including beef, lamb, chicken and pork
  • Grains including oats, quinoa, rice and gluten-free pasta and bread
  • Nuts and seeds including almonds, chestnuts, hazelnuts, macadamia nuts, walnuts, pumpkin seeds, sesame seeds and sunflower seeds
  • Lactose-free or plant milk including almond, coconut, hemp, oat and rice milk
  • Dairy products including cottage cheese, cheddar, camembert, brie, feta and mozzarella
  • Eggs

This is by no means a comprehensive list of FODMAP-friendly foods! For a full list of high and low FODMAP foods, check out IBS Diet’s FODMAP food list.

How do I follow a low-FODMAP diet?

It is important to consult with a health professional on this matter before you begin a low-FODMAP diet. If you have been advised by your GP or healthcare provider to follow this way of eating, then it’s wise to ensure that you also have the basics of healthy eating sorted.

  • Are you generally eating a healthy balanced diet with 3 meals each day and healthy snacks if necessary?
  • Are you keeping yourself hydrated with plenty of healthy fluids?
  • Are you keeping the foods which trigger your digestive symptoms to a minimum?

Having these fundamental basics in place will help you to better incorporate a low FODMAP way of eating.

Three stages of the FODMAP diet

Stage 1: Restriction

  • Strictly avoid all FODMAP foods
  • Do this for a period of between 3 and 8 weeks

Stage 2: Reintroduction

  • Systematically reintroduce certain FODMAP foods into your diet
  • Test each food one by one for three days each and see how your digestive system reacts
  • Identify and record which FODMAPS you are intolerant to, as well as those that you can tolerate
  • Keep a food diary and note down what you eat and which symptoms you experience each day. It will help you to record the types of food that are causing a reaction — if any

Stage 3: Personalisation

  • Personalise and modify your diet to include the FODMAP foods that you enjoy and can tolerate

Top tip: If you are considering starting the low-FODMAP diet, then download the FODMAP app developed by its creators. It’s available for download via Google Play or Apple Store and will help you on your low FODMAP diet journey.

Has anyone used Purition on the low fodmap diet?

"I  am a Purition vegan addict! I suffer from IBS and on the low fodmap eating I tried the vegan product and I have had no problems what’s so ever. I don’t just have shakes I also make my own protein balls for when I’m on the go so I don’t make an unhealthy choice. I feel the cost of Purition is fantastic and the quality is all natural which is what I wanted. I love working out and am now aware about what foods I put into my body due to the IBS. The taste is delicious also as you get the nutty ness come through which I love. I have a shake plus protein balls every day. Would I use another shake? NO WAY customer for life.

Emma – Reviews.co.uk

Can I use Purition on the low FODMAP diet?

Yes, Purition can be utilised as part of a low FODMAP way of eating. It makes a natural, convenient and delicious ‘anytime’ meal.

Edward Taylor pouring Purition Strawberry into a glass in his kitchen

The protein that we use in our original varieties is in isolate form which means that it has been filtered to remove the lactose (the sugar carbohydrate found in milk), making it easier to digest and absorb in the gut. The hemp, pea and brown rice proteins in our vegan varieties are also low FODMAP as is the pea protein that we use, although peas themselves are considered to be high FODMAP*.

We also include psyllium husk and apple pectin fibre as part of our ingredients. According to Monash, these fibre types are ‘gas-forming’ and likely to be tolerated better by people with IBS following a low-FODMAP diet. 

Nuts on a low FODMAP diet

Nuts and seeds are a great source of healthy fats, protein and fibre. However, there are a few nuts which are advised not to consume on a low FODMAP diet. Thankfully the amounts and blend of flax, sunflower, chia, pumpkin, sesame and almonds in most of our varieties are FODMAP friendly**.  

Wooden spoons holding nuts and seeds / Purition's ingredients

At Purition, we also include Psyllium Husk and apple pectin fibre as part of our ingredients. According to Monash, fibre types such as psyllium are less ‘gas-forming’ and therefore are likely to be tolerated better by people with IBS following a low FODMAP diet. The chemical structure of pectin differs from that of a FODMAP, making it ferment at a slower rate with a more controlled and steadier gas production compared to FODMAPS. It is, therefore, safe to include as part of a low FODMAP way of eating.

Purition is FODMAP friendly

It may seem overwhelming initially to reduce high-FODMAP foods, as a lot of them are in the foods which we eat regularly. However, you can rest assured that our products are FODMAP-FRIENDLY where possible** and include Purition as part of your daily balanced low FODMAP diet!

*pea protein is low FODMAP when blended with other low FODMAP ingredients.
**please be advised that our Pistachio variety may contain high FODMAPS.

Article written by Nutritional Therapist Kate Bevan Wood Dip CMN mBANT CNHC


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