What Foods Should I Avoid on the FODMAP Diet?

If you live with irritable bowel syndrome (IBS), you’ll know how frustrating symptoms like bloating, abdominal pain, gas, and unpredictable bowel habits can be. The Low FODMAP Diet is one of the most effective, evidence-based approaches to reduce these symptoms — and it helps around 75% of people feel significantly better.

As a New Zealand clinical dietitian, I work with many clients who finally get relief after years of gut discomfort by following a structured, personalised Low FODMAP approach.

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What Is the Low FODMAP Diet?

FODMAPs are types of carbohydrates (sugars) found naturally in many foods. For some people, these carbohydrates are poorly absorbed in the small intestine and fermented by gut bacteria, causing gas, bloating, and pain.

FODMAP stands for:

Fermentable
Oligosaccharides – in wheat, onion, garlic
Disaccharides – lactose in milk
Monosaccharides – excess fructose in apples, honey
And
Polyols – sugar alcohols such as sorbitol and mannitol in some fruits and sweeteners

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High FODMAP Foods to Limit or Avoid

During the first phase of the diet, we remove all high FODMAP foods for 2–6 weeks to calm the gut and identify your triggers.

Here are some common high FODMAP foods to be mindful of:

🍞 Grains and Cereals

Wheat, rye, and barley (bread, pasta, cereals, biscuits)
High-FODMAP gluten-free products made with inulin or chicory root

🧅 Vegetables

Onion, garlic, cauliflower, mushrooms, asparagus, artichokes

🍎 Fruit

Apples, pears, mango, watermelon, cherries, stone fruit, honey

🥛 Dairy

Milk, yoghurt, custard, ice-cream, soft cheeses (due to lactose)

🥫 Legumes and Pulses

Baked beans, lentils, chickpeas, kidney beans

🍬 Sweeteners

Sugar-free mints, chewing gum, and diet products containing sorbitol, mannitol, or xylitol

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The Goal Isn’t Restriction Forever

The Low FODMAP Diet is not a lifetime diet — it’s a three-phase process designed to help you discover which foods your body can comfortably tolerate.

At Kylie Russell Dietitian, I guide clients through all three stages using my Low FODMAP Package, ensuring your gut health and nutrition stay on track.

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The Three Phases of the Low FODMAP Diet

Phase One: Low FODMAP Elimination (2–6 weeks)

Remove all high FODMAP foods to assess your symptom response.
You’ll receive written resources including:

FODMAP food list
Practical tips for getting started
Eating out and shopping guides
Meal and snack ideas

Phase Two: Re-challenge Phase

Systematically reintroduce one FODMAP group at a time to identify which sugars trigger your symptoms.
Includes:

Personalised challenge schedule
Step-by-step instructions
Managing a FODMAP flare guide

Phase Three: Modified Low FODMAP Diet (Long-Term Balance)

Reintroduce as many moderate and high FODMAP foods as tolerated for a balanced, gut-friendly diet.
You’ll get:

Interpretation of your challenge results
Long-term meal planning
Gut health and nutrition education

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The Low FODMAP Package

Includes:
💻 1 × 45-minute initial consultation
🩺 2 × 25-minute follow-up consultations
📑 Written resources at each stage
📬 Email support between sessions
💰 $600 (incl. GST)
📍 Online consultations available anywhere in New Zealand

This structured program ensures you get professional guidance through every phase, so you can feel confident and symptom-free without guessing what to eat.

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Why Work With a Dietitian?

Working with an experienced Low FODMAP dietitian ensures you:

Identify your true FODMAP triggers
Avoid unnecessary restriction
Maintain good gut health and microbiome diversity
Receive ongoing support through each phase

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Start Your Gut-Health Journey Today

If bloating, cramping, or digestive discomfort are affecting your quality of life, it’s time to take control.
Book your Low FODMAP Package and get professional guidance tailored to you.

👉 Book your Low FODMAP Package here

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