FODMAPs are a group of fermentable short-chain carbohydrates that are poorly absorbed in the small intestine. The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.

These include ingredients like:

• Fructans (found in wheat, onion and garlic)

• Lactose (in dairy)

• Excess fructose (in some fruits)

• Sugar alcohols (such as sorbitol and mannitol)

In people with Irritable Bowel Syndrome (IBS), these poorly absorbed carbohydrates can draw water into the gut and rapidly ferment in the colon, leading to pain, bloating, and altered bowel habits.

The low FODMAP diet is typically followed in three phases:

Elimination: Avoid high FODMAP foods for a short time.

Reintroduction: Systematically reintroduce foods to identify personal triggers.

Personalisation: Continue with a modified version of the diet based on your identified triggers.

This process should always be done under the guidance of a FODMAP-trained dietitian. If you suspect you have IBS or experience the symptoms above, speak to your dietitian or use the free FODMAP Friendly app to find one near you.

FODMAP Friendly is a certification body and organisation specialising in IBS and the Low FODMAP Diet. It was co-founded in 2012 with Dr Sue Shepherd, one of the original researchers behind the Low FODMAP Diet.

FODMAP Friendly was the first low FODMAP food certification program in the world. The organisation focuses on four key areas:

These include ingredients like:

• Food certification

• Single ingredient testing

• Education

• Awareness

You can learn more on their website or through the free FODMAP Friendly app, which includes:

• A searchable food list with PASS/FAIL ratings and serving sizes

• Certified product listings (filter by country, brand or category)

• A unique Recipe Maker to help manage FODMAP stacking

• Over 200 dietitian-approved recipes and meal plans

• A directory of FODMAP-trained dietitians

For individuals living with IBS, knowing exactly what’s in their food matters. Seeing the FODMAP Friendly logo on a product provides assurance that it has been independently lab-tested and meets strict low FODMAP standards.

Certification removes the guesswork – especially when reading complex ingredient lists – and empowers consumers to make confident, informed choices.

For brands, the FODMAP Friendly mark shows a genuine commitment to gut health. It builds trust, aligns products with science, and connects with health-conscious shoppers.