What are FODMAPs?
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates (sugars) that are not properly absorbed by the small intestine in some individuals. Instead, they travel to the large intestine, where gut bacteria rapidly ferment them, producing gas and causing the intestines to stretch. This process can lead to uncomfortable symptoms like abdominal pain, bloating, and changes in bowel habits, especially for people with sensitive guts, such as those with Irritable Bowles Syndrome (IBS).
The Different Types of FODMAPs
To better identify which foods may be causing your symptoms, it helps to break down FODMAPs into their component parts. Here is a brief overview of each type:
Oligosaccharides
This group includes fructans and galacto-oligosaccharides (GOS). They are found in many common foods and can cause significant digestive distress for sensitive people. Common sources include:
- Fructans: Wheat, rye, barley, onions, garlic, artichoke, and asparagus.
- GOS: Legumes, chickpeas, and lentils.
Disaccharides
This category mainly refers to lactose, the sugar found in dairy products. Individuals with lactose intolerance lack the enzyme lactase needed to properly digest it, leading to symptoms. High lactose foods include:
- Cow's milk
- Yogurt
- Ice cream
- Soft cheeses
Monosaccharides
Excess fructose falls into this group. While fructose is a simple sugar, it can be poorly absorbed when consumed in excess of glucose. Sources of high-fructose foods include:
- Apples
- Mangoes
- Honey
- High-fructose corn syrup
Polyols
These are sugar alcohols, such as sorbitol and mannitol, and they are often used as artificial sweeteners. They are also naturally present in some fruits and vegetables. High-polyol foods include:
- Apples
- Pears
- Cherries
- Peaches
- Avocados
A Comprehensive List of High FODMAP Foods
This list highlights some of the most common high FODMAP items to be aware of. Remember that portion size matters, and consulting a dietitian is essential for precise guidance.
High FODMAP Fruits
- Apples, pears, and mangoes (high in both fructose and sorbitol)
- Watermelon (high in fructose, fructans, and mannitol)
- Cherries, peaches, plums, and other stone fruits
- Dried fruits, such as dates, figs, and raisins
High FODMAP Vegetables
- Garlic and onions (including powders)
- Asparagus, artichoke, and leeks
- Mushrooms, cauliflower, and Brussels sprouts
- Beets, corn, and snow peas
High FODMAP Grains
- Wheat, rye, and barley, found in many breads, pastas, and cereals
- Some gluten-free products may still contain other high FODMAP ingredients, like soy flour or chickpea flour.
High FODMAP Dairy and Alternatives
- Cow's milk, sheep's milk, and goat's milk
- Yogurt and ice cream
- Soft cheeses like ricotta and cottage cheese
- Soy milk made from whole soybeans
High FODMAP Legumes and Pulses
- Chickpeas, lentils, kidney beans, and most other beans
- Hummus
High FODMAP Nuts and Seeds
- Cashews and pistachios are notably high in FODMAPs.
High FODMAP Sweeteners and Condiments
- Honey and agave nectar
- High-fructose corn syrup (HFCS)
- Artificial sweeteners like sorbitol, mannitol, and xylitol
- Sauces and marinades containing garlic or onion
High FODMAP vs. Low FODMAP Food Comparison Table
| Food Category | High FODMAP Examples | Low FODMAP Alternatives |
|---|---|---|
| Fruits | Apples, watermelon, cherries, mangoes | Bananas (unripe), blueberries, grapes, kiwi, oranges |
| Vegetables | Onions, garlic, mushrooms, cauliflower | Carrots, cucumber, lettuce, potatoes, spinach |
| Grains | Wheat bread, rye crackers, barley | Oats, quinoa, rice, gluten-free pasta |
| Dairy | Cow's milk, ice cream, soft cheese | Hard cheese (cheddar), lactose-free milk, almond milk |
| Protein | Lentils, chickpeas, cashews | Plain cooked meat, fish, eggs, firm tofu, walnuts |
| Sweeteners | Honey, high-fructose corn syrup, sorbitol | Maple syrup, table sugar (in moderation), stevia |
How to Follow a Low FODMAP Diet
For individuals with IBS or other digestive issues, a low FODMAP diet is not a long-term eating plan but a temporary elimination protocol to identify specific food triggers. The process typically involves three phases:
- Elimination: For 2-6 weeks, all high FODMAP foods are strictly removed from the diet. Many people experience significant symptom relief during this phase.
- Reintroduction: High FODMAP food groups are systematically reintroduced, one at a time, to test for intolerance. This helps pinpoint which specific FODMAPs cause symptoms.
- Personalization (Maintenance): Based on the reintroduction phase, a personalized, long-term diet is created. The goal is to reintroduce as many foods as possible while managing trigger foods.
It is strongly recommended to undertake this process under the guidance of a registered dietitian, who can provide expert advice and ensure your diet remains nutritionally complete. For comprehensive resources, the Monash University FODMAP Diet app is the most authoritative guide.
Conclusion
High FODMAP foods are not inherently unhealthy; in fact, many are nutritious and act as prebiotics for beneficial gut bacteria. The issue lies in the fermentation process and gut sensitivity in certain individuals, not the food itself. By understanding and identifying what foods are high in fodmap, people with chronic digestive issues can work toward a personalized dietary approach that reduces painful symptoms without unnecessarily restricting their diet long-term. This controlled process is a powerful tool for improving daily comfort and overall gut health.
Tips for Success
- Portion size matters. A small amount of a high FODMAP food may be tolerated, while a large serving might trigger symptoms.
- Read labels carefully. Many processed foods contain hidden high FODMAP ingredients like garlic powder, onion powder, or high-fructose corn syrup.
- Find low FODMAP alternatives. With a little creativity, you can swap out high FODMAP ingredients. For instance, use garlic-infused olive oil instead of garlic cloves.
- Seek professional guidance. A dietitian experienced in the low FODMAP diet can help navigate the complexities and personalize the plan to your needs.
- Give it time. The full effect of the elimination phase may take a few weeks to become apparent, and it is important to stick with the process.
