Do you suffer from excessive bloating, gas, abdominal pain and diarrhoea or constipation? These are the uncomfortable & common symptoms of Irritable bowel syndrome (IBS).

The link between food & IBS has been well established. If you have IBS, you may have already noticed that certain foods effect your digestive system more than others. Bread, dairy milk, lentils, onions, artificial sweeteners – these are just some of the foods that may effect your gut. And they all have something in common; they are high in FODMAPs.

What are FODMAPs?

FODMAPs are a collection of carbohydrates & sugar alcohols found in certain foods that are poorly absorbed by some people. FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.

If you are sensitive to FODMAPs, your body can’t digest them properly and instead of being absorbed in the small intestine, they pass into your large intestine which causes 2 things to happen:

  1. Bacteria ferment the FODMAPs leading to the production of excessive gas, bloating & abdominal distension.
  2. Water is pulled into the large intestine, which causes upset bowels & abdominal pain.

What Foods Contain FODMAPs?  

  • Fructose: Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup, Honey
  • Fructans: Artichokes, Garlic, Leek, Onion, Shallots, Wheat, Barley, Rye, Inulin
  • Lactose:Milk, ice-cream, custard, condensed/evaporated milk, milk powder, yoghurt, soft cheeses (ricotta, cottage, cream, marscarpone)
  • Galacto-Oligosaccharides:Chickpeas, Legumes (eg. baked beans, kidney beans), Lentils
  • Polyols:Apples, Apricots, Nectarines, Pears, Plums, Prunes, Mushrooms, sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and isomalt (953).
*Note – For a complete list, consult your dietitian.

Following a Low FODMAP Diet

If you want to follow a Low FODMAP diet to manage your IBS symptoms, it is recommended that you consult your GP and Dietitian & do so under their guidance. A low FODMAP diet is not designed to be permanent and is initially restrictive before foods are slowly reintroduced to determine which FODMAPs cause your symptoms.

The New FODMAP Friendly Bread

Most breads, including wheat, rye and barley breads, are high in FODMAPs and are often avoided or substituted for gluten free options. Many gluten-free breads are lower in protein, fibre and many other important nutrients.

Bakers Delight have developed the new Lo-Fo Loaf for sensitive tummies, which can assist you in following a low FODMAP diet.

The Lo-Fo Loaf is low in FODMAPS, high in protein (10g per serve) & packed with seeds & grains including oat bran, sesame seeds, poppy seeds, linseed and kibbled sorghum. It’s healthy, delicious and can help with controlling your IBS symptoms. The bread is now available at Bakers Delight bakeries across Australia for $6.30.

Two FODMAP Friendly Recipes 

Healthy Berry Compote Toast 


Makes 2 serves


  • Wash & remove tops from strawberries. Slice and place in a small saucepan with orange juice. Bring to a medium heat & simmer.
  • Reduce heat & cook for 3-5 minutes. Stir in chia seeds. Remove from heat & set aside.
  • Toast Bakers Delight Lo-Fo Loaf & top with berry compote. Enjoy.


Toasted Chocolate & Banana Sandwich  


Makes 2 serves

For the spread (note – this makes a small jar of spread)

  • 1 cup hazelnuts (240g)
  • 1 tbs vanilla extract
  • 3 tbs cocao powder
  • 3 tbs maple syrup
  • 1 tsp melted coconut oil
  • 1/4 cup low FODMAP milk of choice (eg soy milk)

*Unripe bananas are lower in Oligo-fructans so choose an unripe banana.


  1. Place all chocolate spread ingredients into a high speed blender or food processor & combine until smooth.
  2. Toast Bakers Delight Lo-Fo Loaf & slice in half.
  3. Spread bottom slice with chocolate spread, then layer with sliced banana. Repeat until snack is formed. Enjoy.

Note – if you are currently following the Low FODMAP Diet with a dietitian, you need to keep the chocolate spread serving to 10g per serve.

Sponsored Content: This article is proudly sponsored by Bakers Delight. Why? Because I love Bakers Delight and only recommend companies/brands/products that I truly believe in and who share the same approach to health as I do. All opinions are my own and not influenced in any way.


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