What Are FODMAPs?

FODMAPs—short for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—are types of short-chain carbohydrates that the small intestine struggles to absorb. They draw in water and ferment in the colon.

For most people, FODMAPs can be beneficial, feeding the healthy bacteria in your gut. But for those with irritable bowel syndrome (IBS) or other gastrointestinal issues, these compounds may trigger discomfort like bloating, cramping, or diarrhea.
A low-FODMAP diet can help manage symptoms associated with IBS, Crohn’s disease, ulcerative colitis, or even Celiac disease.

High-FODMAP Foods to Watch Out For

Fruits

Contain FODMAPs like fructose and sorbitol:

  • Apples

  • Cherries

  • Dried fruits

  • Mangoes

  • Peaches

  • Pears

  • Plums

  • Ripe bananas

  • Watermelon

Vegetables

Often high in fructans and mannitol:

  • Artichokes

  • Asparagus

  • Beets

  • Broccoli

  • Cabbage

  • Cauliflower

  • Garlic

  • Mushrooms

  • Onions

  • Snow peas

Grains

Contain fructans and galactooligosaccharides:

  • Wheat

  • Barley

  • Rye

  • Kamut® (Khorasan wheat)

  • Bran

  • Spelt (even gluten-free varieties)

Protein-Rich Foods

  • Beans, lentils, and peas (rich in galactooligosaccharides)

  • Processed meats that include onion, garlic, or high-FODMAP sauces

Dairy & Alternatives

High in lactose:

  • Cow’s milk

  • Condensed/evaporated milk

  • Yogurt

  • Soft cheeses

  • Soy milk (made from whole soybeans)

Nuts & Legumes

  • Cashews

  • Pistachios

Sweeteners

Contain high amounts of fructose or sugar alcohols:

  • Honey

  • High-fructose corn syrup

  • Sorbitol, xylitol, erythritol

Health Effects of FODMAPs

In individuals with IBS, the excess gas and water caused by FODMAP digestion can stretch the intestines, causing pain, bloating, gas, and irregular bowel movements.
Though problematic for some, certain FODMAPs—like fructans and galacto-oligosaccharides—are also prebiotics that support healthy gut bacteria.

A low-FODMAP diet usually follows three phases:

  1. Elimination of high-FODMAP foods

  2. Reintroduction to identify personal triggers

  3. Personalization for long-term balance

Low-FODMAP Food Alternatives

Switching to low-FODMAP foods allows you to maintain a nutrient-rich, satisfying diet.

Vegetables

  • Carrots

  • Spinach

  • Lettuce

  • Eggplant

Grains & Starches

  • Rice

  • Quinoa

  • Potatoes

  • Gluten-free bread

Proteins

  • Unprocessed meats, fish, poultry

  • Eggs

  • Tofu (firm)

  • Tempeh

Dairy Alternatives

  • Lactose-free milk

  • Almond milk

  • Soy milk (from soy protein isolate)

  • Hard cheeses (e.g., feta, parmesan)

Nuts & Seeds

  • Macadamias

  • Peanuts

  • Walnuts

  • Sunflower and pumpkin seeds

Sweeteners

  • Maple syrup

  • Rice malt syrup

  • Dark chocolate (in moderation)

  • Regular table sugar (small amounts)

Meal Tips for a Low-FODMAP Diet

  • Pair spinach salads with baked potatoes or roasted eggplant

  • Use quinoa or rice as a base for grain bowls

  • Swap dairy milk for fortified lactose-free or almond milk

  • Add hard cheeses to soups, salads, or eggs

  • Avoid sauces or marinades with garlic/onion

Before You Start: Key Considerations

⚠️ Talk to your doctor or dietitian first.

A low-FODMAP diet should only be started under medical guidance, especially if you suspect IBS or another digestive issue. A proper diagnosis ensures that you're not unnecessarily restricting your diet.

Also, this diet isn’t designed to be followed long-term—typically no more than 4 to 6 weeks. Prolonged elimination may negatively impact your gut microbiome and overall nutrient intake.

A registered dietitian familiar with FODMAPs can help you safely navigate reintroduction and create a sustainable eating plan.

Summary: Do You Need a Low-FODMAP Diet?

FODMAPs are found in many common foods, and most people digest them without issue.
However, if you live with IBS or a related condition, identifying your personal FODMAP triggers can greatly improve your quality of life.

Rather than eliminating FODMAPs completely, the goal is to reduce and reintroduce strategically—keeping symptoms under control while maintaining a balanced diet.

✅ Work with your healthcare provider and a dietitian to get the right support.