The FODMAP diet is far from intuitive. That’s why we’ve put together the top 20 resources to help you get on top of fodmaps.

Dealing with IBS, endometriosis, diverticulitis, Crohn’s or colitis is tough. While the idea of using diet to improve your gut health symptoms sounds good, the reality of following the low fodmap diet isn’t always. In fact, it’s confusing, overwhelming and sometimes down right counter-intuitive!

Foods that you’ve always thought of as healthy are suddenly off limits, and there are different food groups and diet phases to consider. 

Websites and apps

Their Facebook group (Monash FODMAP) has over 60,000 followers guaranteeing there is always someone there to give you advice or support. The team moderate the feed and also share tips and recipes. This is the first place to find the news if the Monash team have retested a food and found new results.

The Monash team also have a twitter account (@MonashFODMAP) with a varied mix of tweets about research papers and recipes.

Monash University FODMAP Diet App

There are a lot of components to this app.  Probably for most people, the most in demand feature is the food guide listing the fodmap content of lots of raw ingredients and products. The information is derived from testing of foods at the Department of Gastroenterology at Monash University.

You can read more about their testing here https://www.monashfodmap.com/blog/fodmap-testing/ The whole process takes 2-4 weeks for each food.

Products that have passed testing by Monash can display their blue logo.

The app also has recipes and a diary where you can track your meals and gut symptoms. A copy of the Monash University Low FODMAP Diet™ Guide is also stored on the app.

Not everyone finds the app intuitive and it does more that you might realise on first exploration. To get the very most out of it, including setting up the traffic light system specific to your food triggers, you are best reading the FAQ section on their website first.

When you need to see an updated version after foods have been added or changed you will need to clear the cache. You can do this by going to the setting cog at the top right of your screen and then scrolling down to Cache Setting and tapping Clear Cache. This will refresh the app.

For full disclosure, all our Superflora shakes have both been tested and certified as low-FODMAP by Monash University.

The app costs $12.99, we think it is worth it, but if you want a free option check out the excellent FODMAP Friendly app below.

2)     FODMAP Friendly

This is another Aussie organisation that tests and certifies low-FODMAP food. The FODMAP Friendly Food Program independently tests food and food products through an approved NATA accredited food laboratory.

If the food or product passes testing, then that product is eligible to display the FODMAP Friendly logo. This means that the food is below the FODMAP criteria thresholds for the ‘FODMAP Friendly serving size’.

The logo is only registered Certification Trademark worldwide.

We love the bright green logo with a distinctive F. We think it stands out on the shelves making it easier for gut health warriors to spot fodmap friendly foods more easily.

Facebook groups

4)      Low FODMAP Australia

This group is run by experienced dietitian Joanna Baker and her team at Everyday Nutrition. This is an evidence-based group with very knowledgeable administrators. There’s definitely no snake oil here!

It is a great place to put the call out for snack or recipe ideas and to check if a product’s ingredient list is likely low FODMAP. It is a private group, but there are enough followers to ensure the page really feels like a community.

5)     Low fodmap recipe sharing community

The originators of this group realized that sticking to the diet can require a lot of creativity. The members share recipes they have invented or found. It is a great place to get new ideas and hence broaden the variety of dishes and ingredients you can enjoy on the diet. It is public rather than private and be aware that it is international so some of the products mentioned may not be available in Australia. Overall though, this is a friendly and helpful community.

 7)     Low FODMAP Australian Products

This is a great page to find out about new low fodmap products as they hit the market in Australia. This group is run by the administrative staff of FODShopper and dietitians Kako Choi, Chloe McLeod, Melinda Braithwaite, Sarah Spann, Vanessa Hummel, Charlyn Ooi, Frances Walker and Sarah George.

It is a good sized group (over 10,000) so again it feels like a community and you are likely to get many answers to any questions you post.  There is the occasional recipe and access to offers and discount at the FODshopper website, which as you might guess stocks many low fodmap foods.

8)     Low FODMAP Thermomixing

This one may be a bit specialist, but it is Australian and a great resource if you have a Thermomix. Again it is a private group that you will have to join, but that limits the promotions and spam.

Their aim is to share Thermomix recipes and tips for a low fodmap diet. The admin is a retired nutritionist with IBS, so a real expert.

Instagram accounts

Maybe Insta is your thing rather than Facebook. Here are some accounts that will provide great information.

Magazines and Books

15)     FODMAPPER

This resource isn’t free, but it is a good one to pick up with your shopping at Coles or from your local newsagency. Their stockists are listed on their website at https://fodmapper.net/where-to-buy/  alternatively you can also purchase a subscription with a digital add on. Many of their recipes are also featured on their site.

16)     Sue Shepherd’s Recipe Books

We recommend the recipe books from Dr Sue Shepherd. Dr Shepherd is a highly experienced dietitian and nutritionist, but most importantly, she was part of the original research team that developed the low fodmap diet, so you can be sure that she knows her stuff. Her original book was “Low Fodmap Recipes” with 150 recipes, if that’s not enough you could go for her new title “The Two-Step Low-FODMAP Diet and Recipe Book”, which takes you through the restriction phase AND the important reintroduction phase.

These titles are available from your local bookstore and also online from her website.

Overseas

17)     Kate Scarlata’s website

Kate Scarlata, RDN is one of the foremost authorities on the low fodmap diet in the U.S. and also follows the diet herself! She co-authored the book The Low FODMAP Diet Step by Step. Her website provides great resources including her high and low fodmap checklists.

She is also very active on Twitter.

18)     University of Michigan

Although not Australian, this is a good starting point site for people new to FODMAPs.

At My GI Nutrition, managed by the Division of Gastroenterology within the University of Michigan Health System, you will find reliable and up-to-date information on the low fodmap diet as well as IBS. They have helpful videos and FAQs and some recipes to help you at every stage of the low fodmap diet.

They have lists of high and low fodmap foods and a paper-based tracker to download.

It has easily accessible information that doesn’t overwhelm. It’s especially good if you prefer your information in the form of videos rather than pages of text.

And finally

Filling your feed with gut health and FODMAP focused content can be useful, but can also be a constant reminder of your challenging condition. Plus, given how depressing the news feed is currently, whether you have IBS or not, it can help your stress levels to limit your time online and to add in some fun accounts.

Written by: Dr Mary Webberley, Chief Scientific Officer at Noisy Guts. Mary has a background in biology, with two degrees from the University of Cambridge and post-doctoral research experience. She spent several years undertaking research into the diagnosis of IBS and IBD. She was the winner of the 2018 CSIRO Breakout Female Scientist Award.