What Are FODMAPs?
FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that some people find difficult to digest, particularly those with IBS.
When FODMAPs aren't properly absorbed in the small intestine, they travel to the large intestine where gut bacteria ferment them. This is why foods like bread can cause bloating — wheat contains fructans, a key FODMAP. See our guide on why bread makes you bloated for more detail. FODMAPs can cause:
- Bloating and abdominal distension
- Gas and flatulence
- Abdominal pain and cramping
- Diarrhoea or constipation
- Nausea
The Five FODMAP Groups
Oligosaccharides
Fructans & GOS
Found in: wheat, rye, onions, garlic, legumes, chickpeas
Disaccharides
Lactose
Found in: milk, soft cheese, yoghurt, ice cream, custard
Monosaccharides
Excess Fructose
Found in: apples, pears, mango, honey, agave, high-fructose corn syrup
Polyols
Sorbitol & Mannitol
Found in: stone fruits, mushrooms, cauliflower, sugar-free products
Important: The low FODMAP diet should be undertaken with guidance from a registered dietitian. NutraSafe helps you track your food diary and symptoms, but is not a substitute for professional dietary advice.
How the Low FODMAP Diet Works
The low FODMAP diet has three phases, and NutraSafe can help you track through all of them:
Phase 1: Elimination (2-6 weeks)
Remove high-FODMAP foods from your diet to see if symptoms improve. Use NutraSafe to:
- Scan products to check ingredients for hidden FODMAPs
- Log every meal to ensure compliance
- Track symptoms to monitor improvement
Phase 2: Reintroduction (6-8 weeks)
Systematically reintroduce FODMAP groups one at a time to identify triggers. Use NutraSafe to:
- Log challenge foods and portion sizes
- Record symptoms during each challenge
- Track which FODMAP groups cause reactions
Phase 3: Personalisation (Ongoing)
Create your personalised diet, avoiding only your specific triggers. Use NutraSafe to:
- Maintain a food diary for ongoing management
- Check new products for your personal triggers
- Track patterns if symptoms return
How NutraSafe Helps Track FODMAPs
Ingredient Scanner
Scan barcodes to see complete ingredient lists. Identify common FODMAP ingredients like onion powder, garlic, inulin (chicory root), wheat, honey, and polyol sweeteners (sorbitol E420, mannitol E421, xylitol E967).
Additive Detection
Some food additives are high-FODMAP. NutraSafe identifies E-numbers including polyol sweeteners that may affect your gut, helping you make informed choices.
Symptom Tracking
Log digestive symptoms with timing and severity. Over time, NutraSafe helps surface patterns between foods eaten and symptoms experienced.
Meal Diary
Keep detailed records of everything you eat. Essential for tracking elimination and reintroduction phases, and for sharing with your dietitian.
Start Your FODMAP Journey
Track meals, check ingredients, and log symptoms with a UK-focused food diary app.
Download Free on iOSFrequently Asked Questions
FODMAPs are Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols — types of carbohydrates that some people find difficult to digest. They can cause bloating, gas, and other digestive symptoms in sensitive individuals.
The elimination phase typically lasts 2-6 weeks. During this time, you avoid high-FODMAP foods to see if symptoms improve. A registered dietitian can help guide you through this process.
NutraSafe shows complete ingredient lists for products, helping you identify FODMAP-containing ingredients like onion, garlic, wheat, and certain sweeteners. Use this information alongside guidance from your healthcare provider or dietitian.
Yes, it's strongly recommended. The low FODMAP diet is complex and restrictive. A registered dietitian can ensure you're following it correctly and getting adequate nutrition. NutraSafe supports the process but doesn't replace professional guidance.
Last updated: February 2026
Always check the label. NutraSafe helps you spot potential triggers and track reactions — but ingredients change and cross-contamination varies by batch. The packaging is your source of truth.