Conditions treated
by the Shepherd Works team.

What are FODMAPs?

FODMAPs are found in the foods we eat. FODMAPs is an acronym for

• Fermentable
• Oligosaccharides (eg. Fructans and Galacto-oligosaccharides (GOS))
• Disaccharides (eg. Lactose)
• Monosaccharides (eg. excess Fructose)
• And
• Polyols (eg. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)

Where are FODMAPs found?

A few examples of food sources high in each of the FODMAPs are listed below. The list is not complete, and is subject to change as new data becomes available regarding the FODMAP content of foods. The dietitians at Shepherd Works can provide you with a more complete and up to date list of foods during a consultation.

• Excess Fructose: Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup


• Fructans: Artichokes (Globe), Artichokes(Jerusalem), Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Spring Onion (white part), Shallots, Wheat (in large amounts), Rye (in large amounts), Barley (in large amounts), Inulin, Fructo-oligosaccharides.


• Lactose: Milk, icecream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, soft unripened cheeses (eg. ricotta, cottage, cream, marscarpone).


• Galacto-Oligosaccharides (GOS): Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas


• Polyols: Apples, Apricots, Nectarines, Pears, Plums, Prunes, Mushrooms, sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and isomalt (953).

What does the low FODMAP diet involve?

The Low FODMAP Diet has two phases. It is recommended that you consult with an experienced dietitian who specialises in teaching the low FODMAP diet for both phases, as FODMAP intolerances are unlike other conditions that have a unique cause and a simple fix – they can affect everyone differently and therefore require an individualised treatment approach.

As a general outline, the two phases are described below, however remember there is no “one-size fits all” approach – the Low FODMAP Diet is most effective and nutritionally adequate when it is tailored to you with a dietitian. It is important you don’t rely on reading information on the internet, books and other literature to self-diagnose and follow the diet on your own. We strongly recommend consulting with your medical practitioner first for diagnosis, then working through your symptoms and diet with a specialist dietitian from Shepherd Works to ensure you follow the diet that is just what YOU need.

Phase 1
The first phase of the Low FODMAP Diet generally involves the strict restriction of all high FODMAP foods for 4-6 weeks. The dietitian will help identify these foods and will suggest alternatives to ensure the diet is nutritionally adequate. The symptom response over this period should be noted, and a review appointment with the dietitian will then provide guidance on the second phase.

Phase 2
The second phase is where foods that were restricted in the first phase are reintroduced gradually and the diet is liberalised to suit each individual. This is where the type and amount of FODMAPs that can be tolerated by the individual are identified so that their longer term diet can be established. It is very important to determine the level of FODMAPs that can be comfortably tolerated, so that the prebiotic effects of FODMAPs can be enjoyed and the diet is not overly restricted. The dietitian will provide guidance on the reintroduction process to help minimise symptoms and to ensure maximum variety is achieved in the diet. The end result should be a long term diet that is lower in the problematic FODMAPs for the individual than were originally consumed, but is not as FODMAP-restricted as the first phase of the diet.

Note: This is a LOW FODMAP Diet, not a NO FODMAP Diet. Eliminating all FODMAP foods from the diet over the long term is not desirable or recommended. We strongly recommend you consult with an experienced dietitian from Shepherd Works to guide you through all aspects of the Low FODMAP Diet.