FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are specific types of carbohydrates (sugars) and alcohols that are not fully digested in the small intestine, which can lead to fermentation by bacteria in the large intestine. This process can cause bloating, abdominal pain, gas, diarrhea, or constipation, especially in people with irritable bowel syndrome (IBS) or other digestive disorders.
FODMAP foods
Here is a list of high and low FODMAP foods that can help understand which foods may trigger digestive symptoms and which are safer for those with sensitive guts.
High FODMAP products:
- Oligosaccharides (fructans and galactans):
- Wheat (e.g. bread, pasta)
- Onion, garlic
- Leek, asparagus, savoy cabbage
- Beans, lentils, chickpeas
- Disaccharides (lactose):
- Cow’s milk, goat’s milk, sheep’s milk
- Yogurt, cream
- Cottage cheese, homogenized cheese
- Milk-based ice cream
- Monosaccharides (fructose):
- Apples, pears, mango
- Watermelon, apricots, plums
- Honey, glucose-fructose syrup
- Fruit juices
- Polyols (sorbitol, mannitol, xylitol, maltitol):
- Plums, peaches, nectarines
- Mushrooms, cauliflower
- Artificial sweeteners (e.g. gums for chews, sugar-free sweets)
Low FODMAP Products:
- Oligosaccharides:
- Lettuce, cucumber, tomatoes
- Carrots, potatoes, zucchini
- Eggplant, spinach
- Disaccharides:
- Lactose-free milk
- Hard ripened cheeses (e.g. cheddar, parmesan)
- Plant milk (e.g. almond, rice)
- Monosaccharides:
- Banana, blueberries, grapes
- Oranges, kiwi, pineapple
- Strawberries, raspberries
- Polyols:
- Cranberries, lemons, limes
- Pumpkin, lettuce, tomatoes
- Corn, rice, oats
Also:
Bread and cereals: Gluten-free bread, rice, oats, millet flakes.
Protein: Chicken, turkey, eggs, tofu (firm, not silky), fish and seafood.
Drinks: Water, herbal tea, coffee, lactose-free milk, plant milk (e.g. almond, coconut).
Low-FODMAP diet
This is an elimination diet that is used to reduce symptoms associated with IBS and other digestive problems. It involves limiting our intake of high-FODMAP foods for a period of time, then gradually reintroducing them back into our diet to identify which FODMAP groups are causing our symptoms.
The low-FODMAP diet can be complicated, so it is often recommended to follow a dietician to help identify problem foods and ensure that our diet is balanced.