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Every card imaginable! What You Need To Know About FODMAP
Getting to Know FODMAP: What It Is and Who It Might HelpDigestive issues can be hard to pin down. One day you’re fine, the next you feel bloated, crampy, or uncomfortable after something you’ve eaten — and it’s not always clear what caused it. You can end up avoiding random foods, second-guessing everything on your plate, and still not feel any better. That’s where FODMAP comes in. We’re not doctors, and we’re not here to give medical advice. If you’re thinking about trying a low-FODMAP diet, it’s best to speak to your doctor or dietitian first. They can help work out whether it’s right for you and how to do it safely. What we can do is explain how it all works in a way that makes sense. We make ID cards for people living with all sorts of health conditions, and that means we spend a lot of time learning about what those conditions involve — including the everyday stuff, like what people can and can’t eat. This guide is here to talk through what FODMAP means, how it might link to certain symptoms, and which conditions could be helped by giving it a try. We’ll take it step by step, covering everything from how the diet works to who it’s usually recommended for. Here’s what we’ll be talking about: Each section will cover something different, and by the end, you’ll have a clearer idea of what FODMAP is all about — and whether it’s something worth looking into for your own situation. So let's get started shall we? There is a lot to talk about! 
What Exactly Is FODMAP?You might have seen the word FODMAP before and thought it sounded like some complicated medical term — and to be fair, it is a bit of a mouthful. But once you break it down, it’s actually quite straightforward. FODMAP is a group of food components that can cause digestive problems for some people. That doesn’t mean they’re bad or dangerous, but they can be difficult to digest if your gut is sensitive to them. The word FODMAP stands for:
We said it was a bit of a mouthful didn't we! Anyway, these are all types of short-chain carbohydrates, also called sugars, that are found in everyday foods. Your body doesn’t fully absorb them in the small intestine. Instead, they move into the large intestine where they’re fermented by gut bacteria. That fermentation process produces gas. For some people, that leads to bloating, cramps, discomfort, or a sudden need to rush to the loo. Everyone experiences a bit of gas or bloating now and then, but if it’s happening a lot, or getting in the way of everyday life, FODMAPs could be something worth looking at. FODMAP isn’t one thing — it’s a group of thingsOne of the reasons FODMAP can be confusing is because it’s not one specific sugar or one ingredient. It’s a whole group. Each part stands for a different type of sugar:
You’ll find these in lots of everyday foods. Some of them are things people consider healthy — apples, lentils, and cauliflower are all high in FODMAPs. That’s why people often don’t realise certain foods are causing problems. We will cover all of these in more detail in our final section Why FODMAPs affect some people more than othersNot everyone reacts to FODMAPs. Some people can eat a big plate of garlic pasta followed by apple crumble and feel absolutely fine. But if you have a sensitive gut, or a condition that affects digestion, FODMAPs can set off a chain reaction. When these sugars aren’t absorbed properly, they draw more water into the gut. Then, when they reach the large intestine, they ferment and produce gas. That gas can lead to pressure, bloating, and discomfort. For people with an already sensitive digestive system, that added pressure can be painful or lead to other symptoms like diarrhoea or constipation. It’s not about being intolerant or allergic to the foods themselves. The body is reacting to how those sugars behave during digestion. Why FODMAP has become such a common topicThe low-FODMAP diet was first developed by researchers in Australia to help people with digestive issues, particularly those with Irritable Bowel Syndrome. Since then, it’s been used around the world by people looking for a way to manage unpredictable symptoms that haven’t improved through other methods. The reason it’s been taken seriously by dietitians and doctors is because it’s not a fad — it’s a structured way to find out which foods are causing problems and which ones are fine. It’s not about cutting out FODMAPs forever. It’s about identifying your personal triggers, and then building a way of eating that works for your body. You’ll often hear about the diet being done in three stages — elimination, reintroduction, and maintenance — and we’ll go into that properly in the next section. But the basic idea is that you remove high-FODMAP foods for a few weeks, see if your symptoms improve, and then start bringing foods back in one by one to see what causes a reaction. Is FODMAP right for everyone?No — and that’s important to say. Just because you’ve had a bit of bloating after a big meal doesn’t mean you need to cut out half your diet. It’s also not something to start without a plan. The low-FODMAP diet can be quite restrictive in the beginning, and it takes time and patience to do it properly. That’s why it’s best done with support from a dietitian who knows how to guide you through it. It’s also worth saying that symptoms like bloating or stomach pain can be linked to all sorts of health conditions. If you’ve not already spoken to your doctor, that’s a good place to start. FODMAP might be helpful, but it’s not meant to replace proper checks or medical care. So why does FODMAP matter?Because for some people, understanding it makes a real difference. If you’ve been dealing with stomach problems for a while, and nothing seems to help, FODMAP might be a missing piece of the puzzle. It’s not about giving you a strict set of rules or telling you what you can’t eat. It’s about giving you the tools to figure out what works for your body. It can feel like a relief to finally put a name to something that’s been bothering you for years. And while the diet isn’t easy to follow at first, some people do see real changes when they find their triggers and adjust their meals. If you’ve never heard of FODMAP before, it might take a bit of time to get your head around it all. But that’s what we’re here for — to break it down into simple steps and give you clear information that you can use however it suits you best. In the next section, we’ll walk through how the low-FODMAP diet actually works, including how it’s done, what the different phases are, and what to expect along the way. 
How the Low-FODMAP Diet Is Structured and What to Expect Along the WayOnce you find out that FODMAPs could be linked to your digestive symptoms, it’s natural to wonder how the diet actually works in real life. The low-FODMAP diet isn’t just about avoiding certain foods — it’s a step-by-step process that helps you learn what your body can handle and what might be making you feel worse. It’s done in three stages: elimination, reintroduction, and maintenance. Each stage has a clear purpose and gives you more information about your own gut. The aim isn’t to follow strict rules forever — it’s to figure out your personal limits so that meals become easier and symptoms are less of a worry. The FODMAP Elimination Phase: Clearing the SlateThe elimination phase is where everything begins. It’s the first step in the low-FODMAP diet and sets the foundation for the rest of the process. The idea is to remove all high-FODMAP foods from your diet for a short time — usually somewhere between two and six weeks — and see if your symptoms improve. The goal isn’t to stay on this phase forever. It’s just a temporary reset. You’re lowering the total amount of fermentable sugars in your diet to give your gut a break. If your symptoms ease during this stage, that’s a good sign that FODMAPs might be contributing to how you’re feeling. It’s important to be consistent during this phase. Because you’re trying to spot a pattern, even small amounts of high-FODMAP foods can affect the outcome. That’s why sticking to the list and avoiding “sometimes” foods really matters during this part of the process. What you’ll be avoidingDuring elimination, you’ll be cutting out foods that are high in any of the FODMAP groups — that includes oligosaccharides, disaccharides, monosaccharides, and polyols. These are found in all sorts of common ingredients:
It’s a long list at first glance, and that’s what can make this stage feel overwhelming. But you’re not expected to go hungry or live on plain rice. There are plenty of foods you can eat — and this stage is as much about substitution as it is about elimination. What you can still eatThe low-FODMAP diet still includes a wide range of foods:
You can still enjoy proper meals — they just need a bit of planning. A stir-fry with courgette, red pepper and chicken? That’s fine. Porridge with banana? That works too. Grilled fish with rice and spinach? No problem. You’re not cutting down on food — just shifting what’s on your plate. Tips for managing the elimination phaseHere’s what helps most people get through this stage without giving up:
What improvement looks likeYou don’t need to feel perfect for the diet to be working. Even small improvements — less bloating, more regular digestion, fewer urgent trips to the loo — count. The idea is to get your symptoms to a level where you feel like your gut is more settled and predictable. For some people, that happens quickly. Others take a bit longer. Don’t be discouraged if you don’t see changes in the first few days. It often takes at least a week or two to notice a difference. If nothing at all changes by the end of six weeks, it might be time to look at other causes with your doctor or dietitian. Why this phase must be temporaryThis isn’t a diet you’re meant to stay on forever. Cutting out so many foods long-term can affect your nutrition, your gut bacteria, and your overall health. That’s why the next phase — reintroduction — is so important. You need to find out what’s actually triggering symptoms, so you don’t avoid more than you have to. Even though this phase is restrictive, it’s just the first step in figuring out what your body needs. And once you’ve done it, you’re in a much better position to start building a diet that suits you — not someone else. You can find more information on food groups in our final section. The FODMAP Reintroduction Phase: Finding Your TriggersOnce you’ve completed the elimination phase and your symptoms have improved, you move into reintroduction. This is the part of the diet where you bring high-FODMAP foods back in — one group at a time — to find out what your gut can tolerate and what it can’t. This phase is methodical and best done slowly. You’ll test each FODMAP group separately, starting with a small portion of one food that contains that specific type of carbohydrate. For example:
Each test is usually spread out over three days. You might have a small amount on the first day, a bit more on the second, and a larger portion on the third. Then you stop and take a break for a few days to monitor your symptoms. If you feel fine, you move on to the next group. If your symptoms return, you’ve found a trigger. It’s important to test foods on their own without mixing them. That way, if something causes a reaction, you know exactly what it was. Keep a food and symptom diary during this phase — it can really help track patterns and keep things clear. This part of the process takes time. It’s common for people to feel frustrated or nervous about trying foods that they think might cause problems. But this phase is where most of the learning happens. It helps you avoid guessing and gives you real answers based on how your body responds. Some people find they react to more than one group, while others discover they only have a problem with one specific type. There’s no “normal” result — everyone is different. Some people can tolerate small amounts, especially when eaten with other foods or spaced out through the day. Others find they need to avoid certain ingredients completely. Doing this stage with the support of a dietitian can make a big difference. They can help you plan each test, make sense of your symptoms, and make sure you’re not avoiding more than necessary. The FODMAP Maintenance Phase: Making It Work for YouThe final stage of the diet is maintenance. This is where you stop following a strict plan and start eating based on what you’ve learned. It’s not a return to your old diet, and it’s not the same as elimination. It’s a personalised approach built around your own tolerance levels. In this phase, you:
This is the stage where life starts to feel more normal again. You can go shopping without reading every label. You can plan meals with a bit more freedom. You’re still being mindful of your triggers, but you’re not thinking about the diet all the time. You might also notice that over time, your tolerance changes. Some people find that after a few months of eating well and managing their symptoms, they can handle small amounts of foods that once caused problems. That’s why the maintenance phase is flexible — it gives you space to keep testing and adjusting based on how you feel. This stage is not about perfection. You’ll probably still get symptoms now and then. What matters is that you understand why they’re happening and you feel more in control of what you eat. If you’re planning to eat out or travel, the knowledge you’ve gained in the earlier stages will help you make choices that work for you. You’ll know which foods to ask about, what to look out for, and how to manage situations that once felt stressful. This is also the point where many people find a long-term rhythm. Meals become simpler. Shopping becomes easier. You know your body better, and that confidence makes all the difference. What’s Coming Next in Our FODMAP GuideNow that we’ve explained how the low-FODMAP diet is structured, we’re going to take a closer look at one of the main reasons people try it in the first place — IBS. In the next section, we’ll talk about the link between FODMAP and IBS, the symptoms it may help with, and why it’s often the first option people explore when they’re trying to take back control of their digestion. 
FODMAP and Irritable Bowel Syndrome: Why This Diet Is Often RecommendedIrritable Bowel Syndrome, or IBS for short, is something that affects a lot of people. It’s one of the most common reasons for digestive problems, but it’s also one of the most misunderstood. Symptoms can come and go, and they often don’t seem to follow a clear pattern. For many people, meals become a guessing game, and that can make day-to-day life feel unpredictable. IBS is a long-term condition. It’s not dangerous, and it doesn’t cause damage to the gut, but it can make someone feel miserable. Bloating, cramping, wind, diarrhoea, constipation, and sudden urgency can all be part of it. Some people have one or two symptoms now and then, while others live with a mix of symptoms that change over time. There’s no cure for IBS, and it doesn’t have one single cause. But food is often a big part of the picture — and that’s where the FODMAP diet comes in. Understanding IBS Triggers and Why FODMAP Might HelpOne of the hardest things about IBS is that it doesn’t always behave the same way from day to day. You can eat something on Monday and feel fine, then have the same thing on Wednesday and end up bloated and uncomfortable. That inconsistency is what leads many people to try different diets, cut out random foods, or avoid eating out altogether. The symptoms aren’t just physical either. IBS can affect confidence, routine, and social plans. When you don’t know how your gut is going to behave, it’s easy to feel anxious around food or embarrassed by your symptoms. IBS is often diagnosed after other conditions have been ruled out. Blood tests, stool tests, and sometimes scans are used to check for things like coeliac disease or inflammatory bowel disease. Once those are ruled out, and the symptoms match the pattern, IBS is usually diagnosed based on how long the symptoms have been happening and how often they show up. Once someone has a diagnosis, it’s common to be told to look at stress levels, sleep, and eating habits. And while those things can all help, it’s not always enough — especially when food itself seems to be the main trigger. Why the Low-FODMAP Diet Is Often Suggested for IBS ReliefThe low-FODMAP diet was originally developed to help people with IBS. It’s been tested in clinical settings, and many people have reported a noticeable improvement in symptoms after trying it. That doesn’t mean it works for everyone, and it’s not a cure — but it is one of the most well-researched dietary approaches for IBS so far. What makes it different from other diets is that it doesn’t just tell you to avoid specific foods forever. It helps you test your own responses to a group of fermentable sugars, so you can figure out what your gut reacts to. That personal approach is what makes it so useful. For example, someone with IBS might find that they react to fructans, which are found in onions and garlic, but not to lactose. Someone else might be fine with polyols but struggle with excess fructose. The FODMAP process helps you pinpoint that, rather than avoiding everything and hoping for the best. Many people with IBS notice a change within a few weeks of starting the elimination phase. They might feel less bloated, have fewer urgent trips to the toilet, or feel more comfortable after meals. Others find that symptoms don’t go away completely, but they do become more manageable. The key thing is that it’s not meant to be used in isolation. It works best when it’s part of a wider plan that includes stress management, movement, sleep, and support from a healthcare professional. How FODMAP Can Help With Everyday IBS ManagementIBS is often triggered by a mix of things. Some days, stress might be the main cause. Other days, it could be something in your dinner. Many people find that a combination of food and stress is what sets things off — so knowing which foods are more likely to cause a reaction can be a big help. The FODMAP diet gives people with IBS a clearer sense of control. Instead of trying to guess what to eat, you follow a process that helps you learn what your body can and can’t tolerate. That means fewer surprises, fewer flare-ups, and more confidence when planning meals. It also makes social situations easier. When you know what foods are likely to cause trouble, you can make informed choices when eating out or travelling. It takes the guesswork out of the equation, which can reduce anxiety around food. Some people choose to carry cards or notes to explain their dietary needs when eating out or ordering food. That’s something we understand well — especially when people want a simple way to let others know about their condition or food needs without having to explain everything in detail. When to Consider FODMAP for Irritable Bowel SyndromeNot everyone with IBS will need or benefit from the FODMAP diet. It’s usually most useful for people who notice clear links between their symptoms and what they eat. If you’ve already tried making basic changes to your diet and you’re still getting regular symptoms, it could be something worth exploring. It’s not recommended to try the diet on your own without some support. Because the elimination phase is restrictive, and the reintroduction stage needs to be done carefully, it’s best to work with a dietitian who understands how to guide you through it. They’ll help make sure you’re eating well during the process and help you make sense of your results. It’s also important to rule out other conditions before starting. If you haven’t spoken to your doctor about your symptoms yet, that’s the first step. IBS shares symptoms with several other conditions, and it’s important to check those first before focusing on food changes. What to Expect When Using FODMAP for IBS SupportTrying the FODMAP diet for IBS doesn’t mean you’ll be on a strict plan forever. The elimination phase is short, the reintroduction phase gives you answers, and the maintenance phase is where you build a way of eating that works for your lifestyle. It’s a process that takes effort, but for many people with IBS, it’s worth it. It brings structure to something that often feels random. And once you know your triggers, life gets a bit easier — not perfect, but more predictable. FODMAP doesn’t fix IBS, but it can make it easier to live with. It gives you a way to work with your body instead of fighting against it. That kind of understanding can go a long way when you’re trying to feel more in control of your digestion. In the next section, we’ll be looking at another condition that sometimes overlaps with IBS — inflammatory bowel disease. While FODMAP isn’t designed to treat IBD, it may still have a role to play in helping people manage some of the digestive discomfort that comes with it. 
Can FODMAP Help People with IBD? Understanding Its Role in Inflammatory Bowel DiseaseWhen most people hear the term IBD, they often think of Crohn’s disease or ulcerative colitis. Both are long-term conditions that involve inflammation in the digestive tract, and both can have a serious impact on daily life. Inflammatory Bowel Disease is very different from IBS, even though some of the symptoms overlap. That overlap is where the FODMAP diet sometimes comes in. The FODMAP diet is not a treatment for IBD. It doesn’t reduce inflammation, heal the gut, or stop flares. But for some people living with IBD, the diet can still have a role to play — especially when it comes to managing digestive symptoms during remission or in between flare-ups. IBD and Digestive Discomfort: Why FODMAP Might Be HelpfulInflammatory Bowel Disease comes with its own set of challenges. During a flare-up, the main concern is inflammation, and that usually requires medication, medical supervision, and sometimes hospital care. But outside of flare-ups, many people still experience digestive discomfort — bloating, wind, irregular bowel movements, and pain after eating. That’s where the symptoms can start to look a lot like IBS. In fact, it’s not uncommon for someone with IBD to also be diagnosed with IBS. The two conditions can exist together, and when they do, FODMAP might be worth exploring. The idea is not to treat the IBD itself, but to support better digestion during quieter periods. If someone is in remission and still feeling unwell after meals, reducing FODMAPs for a short time might help uncover whether certain foods are making things worse. What Makes FODMAP Useful During IBD RemissionWhen inflammation is under control, many people still notice symptoms like bloating or discomfort even if their medical results look fine. This is frustrating, because it can feel like you’re doing everything right and still not feeling well. The FODMAP diet offers a way to reduce the load on the gut. By temporarily cutting out foods that are harder to digest, some people experience fewer symptoms. This can help them feel more comfortable day to day, even if the IBD is technically under control. This approach only works when inflammation is stable. If someone is in the middle of a flare, the focus should be on treatment, not on dietary trials. But once things settle, the FODMAP diet can be one of the tools used to help improve quality of life. Some studies suggest that around one in three people with IBD also meet the criteria for IBS. That doesn’t mean their IBD diagnosis is wrong — it just means there might be an additional layer of digestive sensitivity that can be addressed through food. FODMAP and IBD: How to Approach It SafelyIf you’re living with IBD and thinking about trying the FODMAP diet, it’s important to do it with professional support. IBD is already a complex condition, and adding dietary restriction without guidance can make things more difficult, not easier. A dietitian who understands both IBD and FODMAP can help build a plan that avoids unnecessary restriction. They’ll make sure you’re still getting the nutrients you need and help you decide whether now is the right time to try it. They’ll also help watch out for signs that symptoms are linked to inflammation rather than FODMAPs. That’s important, because if you start getting worse, it’s not a sign that the diet isn’t working — it could mean that your IBD is flaring up and needs attention. You don’t need to follow the full FODMAP process straight away. In some cases, people with IBD try a gentler version — reducing only certain FODMAP groups that seem to be causing trouble, or testing one group at a time. The approach can be flexible, depending on how stable your condition is and what you’ve already tried. Why Timing Matters When Using FODMAP for Inflammatory Bowel DiseaseThe key to using the FODMAP diet with IBD is timing. It should only be done when inflammation is low and the condition is considered stable. If you’re in a flare, now is not the time to be experimenting with food. The focus during active disease should be on medical treatment and rest. Once things are calmer, and if you’re still getting symptoms, that’s when the FODMAP process might be useful. It gives you a way to investigate whether any specific foods are contributing to ongoing discomfort. It’s also worth thinking about what else is going on. Stress, medication side effects, and general gut sensitivity can all play a part. FODMAP is just one piece of the puzzle — but for the right person, at the right time, it might help you feel more comfortable day to day. What You Might Learn From FODMAP If You Have IBDGoing through the FODMAP process might help you uncover that certain foods are making your gut feel worse, even when your IBD is under control. That information is useful. It means you can build meals that work better for your digestion, even if your inflammation is stable. You might also discover that food isn’t the issue at all. If your symptoms don’t change during the elimination phase, that’s a clue that something else might be going on. Either way, the process gives you answers — and for many people with IBD, that kind of clarity can be reassuring. It’s not about cutting everything out or making your diet more stressful. It’s about learning more about how your gut behaves, and using that knowledge to make daily life a bit more manageable. Thinking About Trying FODMAP Alongside IBD?If you’ve got IBD and are thinking about the FODMAP diet, the first step is to talk to your doctor or dietitian. They can help you decide whether it’s the right time, and if it’s likely to help based on your symptoms and current health. If they agree it’s worth trying, they’ll help you plan it out safely. That might mean following the full elimination and reintroduction process, or it might mean making smaller adjustments and watching for changes. Either way, the support makes a difference. You don’t have to figure this out on your own, and you don’t have to make big changes overnight. If FODMAP helps reduce digestive discomfort while your IBD is stable, that can be a useful tool in your wider care plan. In the next section, we’ll be talking about another condition that’s linked to digestive sensitivity — SIBO, or Small Intestinal Bacterial Overgrowth. It’s not as well known as IBS or IBD, but it can cause a lot of similar symptoms. We’ll explain what it is, how it relates to FODMAP, and why some people explore both at the same time. 
Small Intestinal Bacterial Overgrowth (SIBO) and FODMAP: How They’re ConnectedSmall Intestinal Bacterial Overgrowth, usually shortened to SIBO, is a condition that’s getting more attention lately — especially among people who have ongoing digestive symptoms without a clear reason. Like IBS, it’s not always easy to diagnose. Like IBD, it can involve gut discomfort and changes in bowel habits. And like both, it often leaves people looking for answers that go beyond standard advice. This is where FODMAP might come in. The FODMAP diet doesn’t treat SIBO directly, but in some cases, it can be part of the plan to manage symptoms. It’s not a cure, but it can help reduce the digestive upset that happens while the underlying issue is being looked at or treated. What SIBO Actually Is and How It Affects DigestionSIBO happens when bacteria that are normally found in the large intestine start growing further up, into the small intestine. That’s not where they belong. The small intestine is meant to absorb nutrients, not house large amounts of bacteria. When those bacteria settle where they shouldn’t be, they start to ferment the food you eat — especially carbohydrates. That fermentation produces gas, which can lead to bloating, wind, pain, and a feeling of fullness not long after eating. It also affects how nutrients are absorbed. In some cases, SIBO can lead to weight loss, fatigue, and even vitamin deficiencies. But for many people, the main symptom is digestive discomfort that feels very similar to IBS. SIBO can be caused by a few different things. It might happen after food poisoning, surgery, or certain medical conditions that affect gut movement. But sometimes, there’s no obvious cause. That’s one reason it’s often missed, or mistaken for other digestive problems. Why FODMAP Is Sometimes Used Alongside SIBO TreatmentThe link between FODMAP and SIBO is all about fermentation. The same foods that cause fermentation in IBS — like onions, garlic, apples, lentils, and milk — can also feed the bacteria involved in SIBO. Reducing those foods for a short time might help relieve symptoms, even if it doesn’t get rid of the overgrowth itself. This can make day-to-day life more manageable while the medical side of things is being sorted. The FODMAP diet is sometimes used before or after SIBO treatment, especially if symptoms are making it hard to eat normally. It’s also used as a way to calm the gut before testing, or to prevent symptoms from returning once treatment is finished. The goal here isn’t to use FODMAP forever, or to rely on it as the main solution. It’s more like a supportive step in a bigger plan. How FODMAP Can Reduce SIBO Symptoms During RecoverySIBO treatment often involves antibiotics or antimicrobials, sometimes followed by probiotics or other gut support. During that time, symptoms can go up and down — especially if the gut is sensitive to changes. The FODMAP diet can help reduce gas production, bloating, and discomfort while the treatment is doing its job. By cutting back on fermentable foods, you reduce what the bacteria have to feed on. That means fewer by-products like gas, which makes symptoms feel less intense. This approach is often short-term. Once symptoms settle, or once the treatment is complete, the diet can be expanded again. That’s important, because long-term restriction isn’t recommended, especially when the gut is already dealing with an imbalance. Some people choose to reintroduce foods gradually after treatment, using the same kind of structure as the standard FODMAP plan — elimination, reintroduction, and maintenance — but tailored around how their body responds. The Difference Between Using FODMAP for SIBO vs IBSEven though SIBO and IBS can cause similar symptoms, they’re not the same thing. SIBO is caused by excess bacteria in the small intestine. IBS is more about gut sensitivity, where the nerves and muscles in the gut don’t always work in sync. FODMAP can help both, but for different reasons. In IBS, it reduces sensitivity and bloating by managing how food is broken down. In SIBO, it reduces the fuel available for bacteria, which helps cut down on fermentation. This is why diagnosis matters. If someone has been told they have IBS but isn’t getting better with standard treatment, it’s worth asking their doctor whether SIBO might be involved. There are tests available — usually a breath test — and getting the right diagnosis can change the plan completely. When to Consider Trying FODMAP for SIBOIf you’ve been diagnosed with SIBO and are waiting for treatment, or are recovering from it and still feeling bloated or uncomfortable, that might be the right time to explore FODMAP. It’s not something to start without support. A dietitian who understands SIBO can help plan meals that reduce symptoms without affecting your nutrition. They can also help you reintroduce foods later, once your gut is ready for it. Some people feel relief within days of starting the diet. Others take longer to notice changes. Like all things gut-related, progress isn’t always linear. But for many people, reducing FODMAPs is a useful way to feel more comfortable during an otherwise difficult process. What Else to Know Before Combining FODMAP with SIBO ManagementThe biggest thing to remember is that FODMAP doesn’t replace treatment. If you have SIBO, the bacterial overgrowth needs to be addressed with a plan from your doctor or specialist. That might include medication, gut motility support, and changes to your daily habits. The FODMAP diet is just one tool that might ease symptoms while everything else is being sorted. If it works for you, great — but it’s not a standalone fix. It also doesn’t work the same way for everyone. Some people feel much better straight away. Others notice some improvement but still need other kinds of support. The only way to know is to try it carefully, with a clear structure, and see how your body responds. In the next section, we’ll look at coeliac disease. While the main treatment for coeliac is a strict gluten-free diet, some people still experience symptoms after cutting out gluten. We’ll explore how FODMAP might be helpful for people in that situation, and how to approach both diets without feeling overwhelmed. 
FODMAP and Coeliac Disease: What You Should Know About Digestive Symptoms After Going Gluten-FreeCoeliac disease (also known as Celiac Disease) is a lifelong autoimmune condition where the immune system reacts to gluten — a protein found in wheat, barley, and rye. For people with coeliac disease, eating gluten triggers inflammation and damage in the small intestine. The only treatment is to follow a strict gluten-free diet, every day, for life. But what happens when someone with coeliac disease cuts out gluten and still feels unwell? That’s a situation more people face than you might expect. The bloating, discomfort, and unpredictable digestion don’t always disappear straight away — and in some cases, they don’t go away at all. This is where FODMAP might come in. It’s not a replacement for a gluten-free diet, and it’s not a treatment for coeliac disease. But in some cases, using the FODMAP approach alongside a gluten-free plan can help manage ongoing digestive symptoms and improve day-to-day comfort. Why Digestive Issues Can Persist After Going Gluten-FreeOnce someone is diagnosed with coeliac disease and removes gluten from their diet, the expectation is that symptoms will settle. And for many people, they do. But for others, symptoms like bloating, gas, or loose stools can stick around — even when gluten is completely avoided. This can happen for a few different reasons:
This last point is important. A lot of gluten-containing foods — like bread, pasta, and baked goods — are also high in FODMAPs. So when someone switches to a gluten-free diet, they may replace those foods with gluten-free products that are still high in FODMAPs. That means symptoms can continue, even if gluten itself is no longer part of the problem. The Difference Between Gluten and FODMAPs in Coeliac DiseaseIt’s easy to mix up gluten and FODMAPs because they often come from the same foods. But they’re very different things. Gluten is a protein that causes immune damage in people with coeliac disease. FODMAPs are short-chain sugars that can cause bloating and discomfort — but they don’t cause damage. This means someone with coeliac disease must avoid gluten to protect their health. But they may also benefit from temporarily reducing FODMAPs to manage symptoms — as long as they still stay strictly gluten-free. Some people assume that going gluten-free will naturally reduce FODMAPs too. That’s not always the case. Many gluten-free products contain high-FODMAP ingredients like onion, garlic, inulin, or certain types of flour blends. So even with good intentions, the switch might not be helping the gut settle down. How FODMAP Can Support Gluten-Free Living in Coeliac DiseaseFor people with coeliac disease who are still feeling uncomfortable after removing gluten, the FODMAP diet can be a useful tool. It helps identify whether certain non-gluten ingredients are causing symptoms, so meals can be adjusted to suit your individual tolerance. This is not about adding extra restriction. It’s about figuring out if there’s something else triggering your gut symptoms, even while you’re following a strict gluten-free plan. The process would be the same as the standard FODMAP approach — elimination, reintroduction, and maintenance — but always alongside a 100% gluten-free diet. The two can be combined safely, with some planning and support. A dietitian who understands both coeliac disease and FODMAP can help create meal plans that protect your gut and still give you enough variety. They’ll help you navigate gluten-free labels, choose ingredients that suit your needs, and avoid overlap between the two diets. What to Watch Out for When Combining FODMAP with a Gluten-Free DietTrying to manage both coeliac disease and FODMAP sensitivity takes a bit of effort, especially at first. Many people worry about cutting out too many foods, or not knowing what to eat. But with good support, it doesn’t have to be overwhelming. Some things to keep in mind:
Even though it feels like a lot to think about, once you know your safe foods, things get easier. The aim is not to stay on both diets long-term unless it’s truly needed. The FODMAP approach is temporary — it’s there to give you answers and help you fine-tune what suits your gut. When to Consider FODMAP for Ongoing Coeliac SymptomsIf you’ve been strictly gluten-free for a while — usually six months or more — and you’re still having digestive symptoms, it’s worth discussing with your doctor or dietitian. They might recommend further checks to make sure there’s no ongoing damage or unintentional gluten exposure. If everything looks stable but the symptoms continue, that’s when FODMAP might be worth exploring. It could be that your gut has become more sensitive after years of inflammation, or that your body is reacting to other fermentable sugars. The FODMAP process gives you a way to test that gently, one step at a time, without guessing or cutting out foods without reason. And because it’s structured, you’ll come away with a clearer understanding of what works for you. What FODMAP Can Teach You About Your Gluten-Free DietSome people are surprised to find that their symptoms improve dramatically once they remove high-FODMAP foods — even though they were already eating gluten-free. For others, the changes are more subtle, but still helpful. You might learn that onion and garlic are big triggers, or that certain gluten-free products don’t sit well with your gut. That knowledge helps you shape your meals in a way that feels better, day to day. And while coeliac disease always needs a gluten-free diet, the rest of your eating habits can be flexible. FODMAP gives you the space to explore what works best for you — and then carry that forward into your everyday life. In the next section, we’ll be talking about functional bloating. This is a common issue that often isn’t tied to any one condition, but can still be disruptive and frustrating. We’ll explain what it is, how FODMAP might help, and why people with no clear diagnosis still explore the diet. 
Functional Bloating and the Role of FODMAP: What to Know When There’s No Clear DiagnosisBloating is one of the most common digestive complaints, but it’s also one of the most frustrating. You can feel completely fine in the morning, only to find your stomach swollen and uncomfortable by the afternoon — often without knowing why. For some people, this happens now and then. For others, it’s a daily pattern that affects how they eat, dress, and feel about themselves. If you’ve been told there’s nothing medically wrong, but you’re still dealing with ongoing bloating, you might have what’s called functional bloating. Functional bloating means the symptoms are real and disruptive, but they don’t show up on tests. It’s not caused by inflammation, infection, or structural damage. That doesn’t make it any less important — it just means the cause is likely related to how your gut is working rather than something that can be seen on a scan or scope. This is where the FODMAP diet may help. While it’s not a cure, it can give people with functional bloating a structured way to explore what foods might be making symptoms worse — and how to ease them. What Functional Bloating Is and Why It HappensUnlike coeliac disease or IBD, functional bloating isn’t linked to visible damage in the gut. But that doesn’t mean it’s imagined. It’s believed to come from a combination of things:
In simple terms, your gut might be reacting more strongly to normal amounts of food and gas. Some people also experience visible distension, where the belly physically expands through the day, even when there hasn’t been a large meal. Bloating can also happen alongside other symptoms like irregular bowel movements, trapped wind, or discomfort after eating. But it doesn’t always come with pain. For many people, the feeling is more about tightness, fullness, or heaviness. Because functional bloating doesn’t come with inflammation or damage, it often goes unrecognised or brushed off. But the effects are real. It can affect body image, appetite, and quality of life — especially when the cause isn’t clear. Why FODMAP Is Often Suggested for Bloating ReliefThe FODMAP diet is often recommended for people with bloating because of how these sugars behave in the gut. When FODMAPs are not properly absorbed in the small intestine, they draw in water and then ferment in the large intestine. That process creates gas — and more gas means more pressure, which can lead to bloating. For someone with a sensitive digestive system, that extra gas can feel like a balloon expanding inside the stomach. Reducing FODMAPs for a short time may help ease that pressure, reduce the feeling of fullness, and make digestion feel more predictable. It’s not about removing every possible cause of bloating. It’s about identifying whether certain groups of foods are making the symptoms worse. If they are, you can then decide what to do next with that information. What the FODMAP Diet Can Teach You About Your Bloating TriggersPeople often feel like their bloating is random — one day fine, the next day not. But through the FODMAP process, many start to notice patterns. They might find that apples, onions, or certain types of bread are more likely to set things off. The elimination phase can be useful here. It gives your gut a break from the foods that are most likely to cause gas. If bloating improves during that time, it’s a strong clue that FODMAPs are playing a role. Then, during the reintroduction phase, you can test each group carefully. This helps you spot whether the problem is lactose, fructose, polyols, or something else. Some people can tolerate small amounts of several groups. Others might find one group in particular is causing most of the trouble. This kind of structured testing helps take the guesswork out of eating — and that can make a big difference when bloating is part of your daily routine. How to Approach FODMAP for Functional Bloating SafelyJust like with IBS or IBD, the FODMAP diet should be done with some guidance — especially if you’re not sure what you’re reacting to. A dietitian can help you plan meals that are still enjoyable and balanced, even while you’re limiting certain foods. They can also help you look at other possible causes of bloating, like swallowing air when eating, gut bacteria imbalances, or changes in gut motility. FODMAP is helpful, but it’s only one part of the picture. Other strategies can work alongside it too, like eating more slowly, spacing meals out evenly during the day, or paying attention to posture when sitting after meals. These don’t replace dietary changes, but they can support the process. What to Expect When Using FODMAP for Bloating SupportPeople who try FODMAP for functional bloating often report that they feel lighter and less swollen by the end of the day. Some also notice fewer swings between loose stools and constipation, or less trapped wind. It doesn’t fix everything overnight, and it’s not always the answer for everyone. But even a partial improvement can be a relief when bloating has become a regular source of discomfort. If you do feel better on the diet, it doesn’t mean you’ll need to stay on it long term. Once your triggers are identified, you can go back to eating a wider variety of foods — just in a way that suits your body better. When to Try FODMAP for Bloating That Doesn’t Go AwayIf your bloating has been going on for a while and your doctor has ruled out any underlying conditions, that’s often the point where FODMAP is suggested. You don’t need a diagnosis of IBS to try it — just ongoing symptoms that haven’t improved with general advice. It’s also helpful if you feel like your bloating is clearly linked to meals, or if your symptoms come with wind, distension, or a heavy feeling in your stomach after eating certain foods. You don’t have to do it alone. A little support makes a big difference — not just in understanding what to eat, but in building confidence around food again. In the next section, we’ll turn to a different topic: endometriosis. It’s not a digestive condition, but many people with endometriosis experience gut symptoms that look a lot like IBS. We’ll look at why that happens, and whether FODMAP might be worth trying in those situations. 
Endometriosis and Digestive Symptoms: Is FODMAP Worth Trying?Endometriosis is a condition where tissue similar to the lining of the womb grows in other places in the body, often causing pain, inflammation, and a long list of other symptoms. While it’s not a digestive condition, many people with endometriosis experience gut-related symptoms — including bloating, cramps, diarrhoea, constipation, and discomfort after eating. Because these symptoms can be so similar to IBS, it’s easy to see why people with endometriosis start looking at diets like FODMAP for help. Even though FODMAP wasn’t designed for endometriosis, it might still be useful for managing the digestive part of the picture. Why Digestive Symptoms Are So Common in EndometriosisEndometriosis doesn’t just affect the reproductive system. It can also affect the bowel, the bladder, and the nerves that control digestion. Even when there’s no endometrial tissue on the bowel itself, people with endometriosis often report gut symptoms that feel very similar to IBS. There are a few reasons for this:
Some people are told they have IBS before being diagnosed with endometriosis. Others have both conditions at the same time. Either way, the gut symptoms are real — and they can be just as disruptive as the rest of the condition. Where FODMAP Fits Into Endometriosis SupportThe FODMAP diet doesn’t treat endometriosis. It doesn’t reduce the growth of tissue or ease hormonal symptoms. But it can be useful for people who are struggling with the digestive side of things — especially if they’ve already tried other strategies and still feel uncomfortable after eating. If the bloating, cramping, or bowel changes seem to follow a pattern related to food, FODMAP might be worth exploring. By temporarily reducing fermentable sugars, it may help ease the pressure and discomfort that often comes after meals. Some people with endometriosis report that FODMAP helps reduce the intensity of their bloating, or helps calm things down during certain parts of their cycle. Others find it helps them identify specific foods that make things worse — even when everything else feels unpredictable. How to Try FODMAP Alongside Endometriosis SafelyEndometriosis already comes with its own challenges, so adding another diet can feel like a lot. That’s why it’s best to do the FODMAP process with a bit of support. A dietitian who understands endometriosis can help you adapt the diet in a way that suits your needs and works around your symptoms. They can also help you manage energy levels, which can be affected by both pain and restricted diets. You don’t need to go through the whole FODMAP process perfectly for it to be helpful — even small changes, like reducing certain trigger foods during your worst symptom days, can make a difference. It’s also worth noting that endometriosis-related gut symptoms can vary depending on the time of the month. If you’re keeping a symptom diary, it can help to track where you are in your cycle, as well as what you’re eating. This gives a clearer picture of what’s food-related and what might be hormonal. What FODMAP Might Help With If You Have EndometriosisPeople with endometriosis who try the FODMAP diet are usually looking for relief from:
By reducing the overall fermentable load in the diet, the gut may produce less gas — which means less pressure on already sensitive nerves. This doesn’t fix the underlying condition, but it may help make the symptoms easier to live with. Some people also find that once they’ve gone through the reintroduction phase, they’re able to enjoy more foods without triggering discomfort. That kind of knowledge makes eating less stressful — and gives you more control over your daily life. What to Consider Before Starting FODMAP for EndometriosisBefore jumping into the FODMAP diet, it’s important to have the right expectations. It won’t affect the progression of endometriosis or reduce lesions. But if your gut feels sensitive and you’re reacting to foods regularly, it may help reduce one layer of symptoms. It’s also best to speak to your doctor or a registered dietitian before making changes. They can help confirm whether it’s a good fit for you, based on your symptoms, history, and current management plan. FODMAP works best when you’re able to do the elimination and reintroduction stages properly. That takes time and energy — so if you’re already feeling exhausted from dealing with endometriosis, it might be better to wait until things are more stable before starting. When FODMAP Is Most Likely to Help People With EndometriosisThe FODMAP diet is most likely to be useful if your gut symptoms feel food-related, or if you’ve been told you have IBS alongside endometriosis. It may also help if you find that certain meals make your symptoms worse, but you haven’t been able to spot a clear pattern. Some people use it during flare-ups to reduce pressure on the gut. Others use it longer term as part of a maintenance plan, only avoiding the FODMAPs they know they don’t tolerate. There’s no one right way to do it — it’s about finding what works for your body and your lifestyle. If FODMAP gives you even a little bit of relief from the bloating or cramping, that’s something to build on. And if it helps you feel more confident about what to eat, that can make day-to-day life a little less stressful. In the next section, we’ll be talking about fibromyalgia. Like endometriosis, it’s not a digestive condition — but people with fibromyalgia often experience gut symptoms that overlap with IBS. We’ll look at the possible connection and whether FODMAP has a place in helping manage those symptoms. 
Fibromyalgia, Gut Health and FODMAP: Can This Diet Help with Digestive Discomfort?Fibromyalgia is a long-term condition that causes widespread pain, fatigue, and a range of other symptoms that can affect every part of daily life. It’s known for being complex and unpredictable. People with fibromyalgia often describe feeling sore all over, tired even after sleep, and overwhelmed by tasks that once felt easy. While fibromyalgia is not a digestive disorder, many people with this condition also experience gut symptoms. Bloating, wind, changes in bowel habits, and abdominal discomfort are often part of the picture. These symptoms look and feel very similar to IBS — and that’s why some people with fibromyalgia turn to the FODMAP diet to see if it might help. The Link Between Fibromyalgia and Digestive ProblemsResearch shows that people with fibromyalgia are more likely than average to experience IBS-type symptoms. In fact, it’s common for the two to be diagnosed together. The reasons aren’t fully understood, but there are a few theories:
In practical terms, this means someone with fibromyalgia may also feel uncomfortable after eating, experience bloating without a clear cause, or swing between constipation and diarrhoea. These symptoms don’t always respond to pain relief or fibromyalgia medications — because they’re being caused by something else entirely. That’s where diet might come in. Why People with Fibromyalgia Try the FODMAP DietThe FODMAP diet is often recommended for digestive symptoms that aren’t tied to structural issues in the gut. That includes bloating, wind, and abdominal pain — which are all common in people with fibromyalgia. Even though the root cause of fibromyalgia is not food-related, reducing the intake of fermentable carbohydrates might help calm the digestive system and ease those extra layers of discomfort. The idea is not to treat the pain or fatigue of fibromyalgia — it’s to reduce the pressure on the gut. When bloating and cramping are reduced, that can make everything else feel more manageable too. Some people report that FODMAP helps reduce their digestive symptoms, which in turn improves sleep, energy levels, and appetite. While it doesn’t change the condition itself, it can make daily life a bit easier to cope with. When FODMAP Might Be a Good Fit for FibromyalgiaIf your gut symptoms feel separate from the rest of your fibromyalgia — and especially if they seem linked to meals — FODMAP might be worth trying. This is particularly true if:
It’s also worth considering if you’ve already ruled out other causes. A doctor or dietitian can help check whether other conditions, like coeliac disease or food allergies, might be involved. Once those are ruled out, the FODMAP diet can be explored as a next step. How to Approach FODMAP Safely with FibromyalgiaFibromyalgia comes with fatigue, brain fog, and sensory sensitivity — which can make any new plan feel harder to manage. That’s why it helps to go slowly and get support from someone who understands the condition. A dietitian can help simplify the FODMAP process so it feels doable. They’ll help you plan easy meals, avoid unnecessary restriction, and make sure you’re still eating enough of what your body needs. If energy is low, it might help to start with simple swaps — like switching from regular bread to a low-FODMAP version, or using lactose-free milk instead of regular. These small changes can make a difference without requiring a full kitchen overhaul. You don’t need to do everything perfectly. Even a partial reduction in high-FODMAP foods can give you clues about what’s affecting your gut. What FODMAP Might Help With in People Who Have FibromyalgiaPeople with fibromyalgia who try FODMAP are usually hoping for:
When those symptoms ease, the knock-on effect can be real. More predictable digestion can mean less worry around meals, fewer restless nights, and better energy. It doesn’t fix the underlying condition, but it can ease the burden of one part of it. And for many people living with chronic symptoms, small wins can add up. What to Keep in Mind Before Starting FODMAP for Gut SymptomsBefore starting the FODMAP diet, it’s good to check in with a healthcare professional. They’ll help make sure there’s nothing else going on, and they can help you plan the process in a way that suits your needs. The goal isn’t to cut everything out forever. It’s to give your gut a break, learn what foods might be causing problems, and then build a routine that works for your body. With fibromyalgia, consistency can be hard — and that’s okay. You don’t have to follow the plan perfectly. You just have to take it one step at a time, and be kind to yourself as you go. In the next section, we’ll be looking at something a bit different — the use of FODMAP for people who don’t have a diagnosis at all. If you’re someone who just feels uncomfortable after eating, and you haven’t been able to figure out why, the FODMAP diet might help uncover what’s going on. 
Hidden FODMAPs: Where These Triggers Are Found and How to Avoid ThemBy the time you reach this point, you’ll have a clear understanding of what the FODMAP diet is and how it works. But knowing which foods to avoid isn’t always simple. Many FODMAPs are hidden in places you wouldn’t expect — and even when a food looks safe, small ingredients can make a big difference. This section is here to help you get confident with spotting hidden FODMAPs in everyday food, understanding how they behave, and learning how to make swaps that keep your meals satisfying. Whether you’re shopping, cooking, or eating out, having this knowledge helps you stay on track without stress. Understanding the FODMAP Groups and Where They Show UpEach FODMAP group behaves differently in the body and appears in different foods. Here’s a clear breakdown of the five groups and the most common places they hide. Fructans and Galacto-Oligosaccharides (Oligosaccharides)Fructans and GOS are not absorbed well by anyone — but most people can tolerate them without symptoms. In sensitive guts, they ferment quickly, producing gas and discomfort. Where fructans hide:
Where GOS hide:
How to spot them: Onion and garlic are some of the most difficult to avoid because they’re used in so many processed foods. Look out for flavoured crisps, instant noodles, ready meals, soup bases, gravy granules, and takeaways. “Natural flavouring” can include onion or garlic unless otherwise stated. Helpful swaps:
Lactose (Disaccharide)Lactose is the milk sugar that can cause bloating, gas, and diarrhoea in people who don’t digest it properly. This can happen even if dairy isn’t the main issue — and many people don’t realise how many foods contain lactose in small amounts. Where lactose hides:
Watch out for: Bread, processed meats, cereal bars, sauces, and even certain crisps may contain milk-derived ingredients. Anything with “whey,” “milk powder,” “milk solids,” or “cream” needs a second look. Helpful swaps:
Excess Fructose (Monosaccharide)Fructose becomes a problem when there’s more fructose than glucose in a food — this slows down absorption and causes fermentation in the gut. Where excess fructose hides:
Watch out for: Health bars, cereal, granola, muesli, and bottled smoothies. Even drinks labelled “no added sugar” can contain fruit concentrates high in excess fructose. Helpful swaps:
Polyols (Sorbitol and Mannitol)Polyols are sugar alcohols found in certain fruits and vegetables — and added to many sugar-free or diet products. Where sorbitol and mannitol hide:
Watch out for: Chewing gum and lozenges are one of the biggest culprits, along with flavoured waters, protein powders, and ice cream alternatives. Polyols may not be obvious at first glance, so scan ingredients carefully. Helpful swaps:
How Portion Size Affects FODMAP LoadMany foods are low-FODMAP in small amounts and high-FODMAP in larger ones. This is often missed. For example:
Knowing these limits helps you avoid accidental overloads, especially when combining ingredients in a meal. Using tools like a kitchen scale or the Monash FODMAP app can be helpful until you get used to estimating by eye. Label Reading: Practical Advice for Everyday Shopping for FODMAPLearning to read labels is one of the most valuable skills during FODMAP. It makes a big difference to symptom control and lets you shop with more confidence. Key things to look out for:
Tips that help:
Building a FODMAP-Friendly KitchenOnce you learn which foods work for you, shopping and cooking become easier. A few core ingredients can help you build quick, satisfying meals without worrying about symptoms. Things to keep stocked:
Batch cooking and freezing safe meals can also be helpful on busy days — especially during the elimination phase. This removes guesswork and makes it easier to stick with the diet while you’re learning.
FODMAP Isn’t Easy, but You’re Not on Your OwnWe hope you’ve found this guide helpful and that it’s given you a clearer picture of what FODMAP is, how it works, and whether it might suit you. The FODMAP diet isn’t always easy to get your head around at first, but with the right support and a bit of patience, it can be a useful way to understand your own gut better. Whether you’ve been diagnosed with a condition like IBS, coeliac disease, endometriosis, or fibromyalgia — or you’re still trying to make sense of symptoms with no clear answer yet — you’re not on your own. A lot of people are in the same place, and it’s completely normal to have questions or feel unsure about where to start. Please do remember that we’re not medical professionals, so if you’re thinking about trying the FODMAP diet, it’s always best to speak to your GP or a dietitian first. They’ll help make sure it’s the right fit for you and guide you through the process properly. If you didn't already know, here at The Card Project UK, we make medical ID cards and awareness cards for some of the conditions we’ve mentioned in this guide — including SIBO, IBD, IBS, coeliac disease, fibromyalgia, and endometriosis. These cards are a simple way to communicate important information discreetly, especially when you’re out and about, at work, or eating out. You can find more information about these cards in the Medical Card category on our website. Whatever path you take next, we’re wishing you all the best. And if you do give FODMAP a try, we hope it helps you feel more comfortable, more confident, and more in tune with what your body needs.
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