FODMAP is a compound word consisting of the initial letters from certain sugars and carbohydrates:

  • Fermentierbare
  • Oligo-,
  • Di-,
  • Monosaccharide
  • und (And)
  • Polyole

FODMAPs can cause problems

FODMAPs are substances that pass through the gastrointestinal tract largely undigested, meaning they reach the colon relatively intact. Gas develops and liquid accumulates – both of which can result in feelings of fullness and discomfort as well as exerting a negative impact on the normal digestive process.

Source: Dept. of Gastroenterology, Monash University
Use granted with permission by Monash University (

Anyone aiming for a low FODMAP diet should familiarise themselves with basic food tables such as FODMAP FAKTEN. Here, low FODMAP and high FODMAP foods are listed, making finding alternatives to problematic foods easy. But anyone wishing to start a low FODMAP diet should also seek professional advice.

Lactose (also known as milk sugar) is a FODMAP. It is most commonly found in milk and dairy products such as cream, yoghurt and cheese. But lactose is also added to many foods as an ingredient where you wouldn’t expect it – for example, it is often included in bakery products. People who are sensitive to lactose may suffer digestive disorders.

2ab Wheat baked goods don’t contain lactose, so they can be enjoyed without any problems.

Until now, it has been a struggle to find an alternative to wheat because all types of grain (especially rye and regular bread wheat, but spelt too) are high in FODMAPs.

Many people turn to gluten-free products as a solution. These contain corn, rice and starch as a base – all of which are very low in FODMAPs.

However, gluten-free bakery products don’t taste as good as conventional wheat-based products, and they are also more expensive. For those who buy gluten-free foods because they can’t tolerate FODMAPs, 2ab Wheat baked goods are an indulgent alternative.

Please note, however, that people with celiac disease or a wheat allergy still need to follow a gluten-free diet.

Low FODMAP Diet App

With Monash University Low FODMAP DietTM App, everything you need to know about FODMAPs is available via smartphone. The app shows the FODMAP content of many foods in traffic light colours and is very easy to understand.

Link to Monash University Low FODMAP DietTM App


We also recommend visiting Swiss dietician/nutritionist Beatrice Schilling’s website. Beatrice is a real pionieer when it comes to FODMAPs and has been advising clients on how to manage their digestive symptoms using the FODMAP concept for more than 15 years. Beatrice shares her experiences on her website, and provides well researched food tables which offer practical guidance for everyday life.