The Complete Low FODMAP Diet Guide (+ High-Protein Recipes)

What is the Low FODMAP Diet?

The Low FODMAP diet is a clinically proven approach to managing IBS (Irritable Bowel Syndrome) and other digestive conditions. Developed by Monash University, it works by temporarily eliminating fermentable carbohydrates — known as FODMAPs — that can trigger bloating, cramping, and discomfort in sensitive guts.

FODMAP stands for: Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are short-chain carbohydrates found in many everyday foods that are poorly absorbed in the small intestine.

Who is it for?

The Low FODMAP diet is recommended for people with IBS, SIBO (Small Intestinal Bacterial Overgrowth), and other functional gut disorders. Studies show it reduces symptoms in up to 75% of IBS sufferers. It is typically followed in three phases: elimination, reintroduction, and personalisation.

Low FODMAP Foods: What to Eat

Safe Low FODMAP foods include oats, rice, almond milk, firm bananas, blueberries, strawberries, raspberries, pineapple, peanut butter, chia seeds, maple syrup, dark chocolate, and tofu. Protein sources like our plant-based protein powders and protein porridges are naturally Low FODMAP and make hitting your protein targets easy without triggering symptoms.

What to Avoid

High FODMAP foods to limit include wheat, onion, garlic, cow's milk, soft cheeses, apples, pears, cashews, pistachios, and most legumes. Always check labels — many processed foods contain hidden high FODMAP ingredients like inulin or chicory root.

Low FODMAP & High Protein: Can You Do Both?

Absolutely. Getting enough protein on a Low FODMAP diet is one of the most common challenges — especially for vegans. That's where that protein comes in. Our vegan protein powders and protein porridges are free from high FODMAP ingredients, making them the perfect base for gut-friendly, high-protein meals.

Our Low FODMAP Protein Products

All thatprotein products are made without high FODMAP ingredients, making them a safe and delicious choice for sensitive guts and IBS sufferers. Two of our products carry full Low FODMAP Friendly certification:

• 🏅 Blissful Chocolate — certified Low FODMAP Friendly
• 🏅 Double Chocolate Protein Oats — certified Low FODMAP Friendly

The rest of our range — including our protein powders and protein porridges — are crafted with gut health in mind, free from high FODMAP ingredients and suitable for anyone following a Low FODMAP diet.

100+ Low FODMAP High-Protein Recipes

Browse our full collection of Low FODMAP recipes, all made with thatprotein:

• 🥤 Smoothies — Low FODMAP Banana Protein Smoothie, Low FODMAP Mango Protein Smoothie, Low FODMAP Green Protein Smoothie and more
• 🥞 Pancakes — Low FODMAP Vanilla Banana Protein Pancakes, Low FODMAP Blueberry Protein Pancakes and more
• 🌙 Overnight Oats — Low FODMAP Protein Overnight Oats, Low FODMAP Strawberry Protein Overnight Oats and more
• 🍫 Baked Goods — Low FODMAP Protein Brownies, Low FODMAP Banana Protein Bread, Low FODMAP Protein Mug Cake and more
• 🍪 Cookies & Bites — Low FODMAP Peanut Butter Chocolate Protein Cookies, Low FODMAP Chocolate Protein Truffles and more
• 🍮 Puddings & Oats — Low FODMAP Mocha Chia Protein Pudding, Low FODMAP Protein Porridge and more