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?
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And
Polyols
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.
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 have ME/CFS and find Purition convenient for when I'm too unwell to prepare anything which is quite often. I'd usually resort to something quick and not very nutritious but since discovering Purition I can have a shake knowing I'm not eating junk. I follow a low FODMAP diet and Purition causes no problems with my IBS, even the non-vegan versions."
Jean – 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 - especially when used thoughtfully. It makes a natural, convenient and delicious ‘anytime’ meal.
Our Original range is made with some whey protein isolate which has been filtered to remove the lactose (the sugar carbohydrate found in milk), making it easier to digest and absorb in the gut. Making it more suitable for those avoiding FODMAPs.
For our Vegan 2.0 range, we now use golden pea protein isolate and fava bean protein (concentrate and isolate). Pea protein is considered low FODMAP, fava bean is more nuanced:
- Fava bean protein isolate has had much of the fibre and starch removed, which significantly reduces FODMAP content.
- Fava bean protein concentrate retains some fibre and starch meaning it may contribute FODMAPs.
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**.
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
Article updated by Purition on the 24th June 2025
