What Exactly Are FODMAPs?
FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols. These are a group of short-chain carbohydrates that can be poorly absorbed by the small intestine in some people, especially those with irritable bowel syndrome (IBS). Once they reach the large intestine, gut bacteria rapidly ferment them, which can lead to uncomfortable digestive symptoms such as bloating, gas, pain, and altered bowel habits. The goal of a low-FODMAP diet is not to completely eliminate all FODMAPs forever, but rather to identify which specific types and amounts trigger your symptoms. It typically involves a short elimination phase, followed by a reintroduction phase, and is best undertaken with guidance from a qualified dietitian.
The Major High-FODMAP Food Groups to Avoid
The elimination phase of the diet focuses on removing major sources of FODMAPs. Here is a breakdown of the key food groups to avoid:
- Excess Fructose: Some fruits and sweeteners contain more fructose than glucose, making them harder to absorb.
- Common Foods to Avoid: Apples, mangoes, pears, watermelon, honey, and high-fructose corn syrup.
- Lactose: This disaccharide is found in dairy products and can cause issues for those with lactose intolerance.
- Common Foods to Avoid: Cow's milk, soft cheeses (like ricotta and cottage cheese), yogurt, and ice cream. Lactose-free alternatives are acceptable.
- Fructans and GOS (Oligosaccharides): These complex carbohydrates are found in many common grains and vegetables.
- Common Foods to Avoid (Fructans): Wheat, rye, barley, onions, and garlic.
- Common Foods to Avoid (GOS): Legumes like beans, lentils, and chickpeas.
- Polyols: These are sugar alcohols found naturally in some fruits and vegetables, and added to many sugar-free products.
- Common Foods to Avoid: Apples, apricots, peaches, plums, avocados, mushrooms, and artificial sweeteners like sorbitol and mannitol.
Potential Hidden Sources of FODMAPs
Successfully navigating a low-FODMAP diet means reading ingredient labels carefully. High-FODMAP ingredients can hide in unexpected places, from sauces to seasonings.
- Sauces and Dressings: Many pre-made marinades, pasta sauces, and salad dressings contain hidden onion or garlic powder.
- Processed Meats: Some sausages, salami, and other processed meats use high-FODMAP ingredients like onion or garlic for flavor.
- Packaged Snacks: Granola bars, crackers, and biscuits may contain wheat, rye, or high-fructose sweeteners.
- Sweeteners: Be cautious of agave syrup, high-fructose corn syrup, and sugar alcohols like sorbitol, mannitol, and xylitol.
- Supplements: Check any supplements, including fiber supplements, for ingredients like inulin or chicory root.
High FODMAP vs. Low FODMAP Comparison
This table provides a helpful side-by-side comparison of common high-FODMAP foods and their low-FODMAP alternatives.
| Food Category | High FODMAP (to Avoid) | Low FODMAP (Allowed Alternatives) |
|---|---|---|
| Dairy | Cow's milk, soft cheeses (ricotta), custard, yogurt | Lactose-free milk, hard cheeses (cheddar, parmesan), almond milk |
| Fruits | Apples, mangoes, pears, peaches, watermelon, dried fruit | Oranges, grapes, strawberries, kiwi, unripe bananas |
| Vegetables | Onions, garlic, asparagus, mushrooms, cauliflower | Carrots, cucumber, spinach, bell peppers, lettuce |
| Grains | Wheat-based bread, pasta, rye, barley | Oats, quinoa, rice, gluten-free bread/pasta |
| Legumes | Chickpeas, lentils, kidney beans | Canned, rinsed lentils or chickpeas in small portions |
| Sweeteners | High-fructose corn syrup, honey, agave | Maple syrup, table sugar, dark chocolate |
Important Considerations
While restricting high-FODMAP foods is the core of the elimination phase, there are other factors to consider for managing digestive symptoms.
- Stress and Lifestyle: Stress, irregular meals, and insufficient water intake can all impact digestion, independent of FODMAP intake. Addressing these lifestyle factors is often a critical part of symptom management.
- Portion Control: Some foods are high in FODMAPs in large quantities but are considered low-FODMAP in smaller portion sizes. For instance, a small serving of avocado may be fine, while a large one is not. This nuance is why consulting a dietitian is so important.
- Nutrient Deficiencies: The low-FODMAP diet is restrictive, and some high-FODMAP foods are excellent sources of fiber and calcium. It is important to work with a healthcare professional to ensure you maintain adequate nutrient intake.
Conclusion: Navigating Your Low-FODMAP Journey
The low-FODMAP diet can be an incredibly effective tool for managing IBS and other digestive issues, but it requires careful attention to what you eat. By understanding which foods are high in fermentable carbohydrates, you can successfully navigate the elimination phase and move toward identifying your personal triggers. Always remember that this is not meant to be a permanent solution, but a strategic tool for gaining greater control over your digestive health. Working with a registered dietitian is the best way to ensure you are following the diet correctly and receiving all the necessary nutrients.
Ready to Take Control of Your Gut Health?
For the most up-to-date and comprehensive food lists, consider utilizing the Monash University FODMAP Diet App. Developed by the researchers who pioneered the diet, the app is a valuable resource for identifying FODMAP content and proper portion sizes.
Download the Monash University FODMAP Diet App
References
About FODMAPs and IBS. Monash University FODMAP Diet. Retrieved October 8, 2025. Low-FODMAP-Diet-and-Instructions-2023.pdf. University of Virginia School of Medicine. Retrieved October 8, 2025. All About FODMAPs: Who Should Avoid Them and How?. Healthline. Retrieved October 8, 2025. Low FODMAP Diet & Foods: Everything You Need to know. Gastroenterology Consultants of San Antonio. Retrieved October 8, 2025.
