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FODMAP = Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols

Let me tell you, I have no idea what any of that means so I had to do some research into my research to figure it out lol. FODMAP’s are a “collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut” which can triggers the symptoms of IBS.

  • Fermentable: process through which gut bacteria ferment undigested carbohydrate to product gases
  • Oligosaccharides: Fructans & GOS – found in foods like wheat, rye, onions, garlics, legumes and pulses.
  • Disaccharides: Lactose – dairy products like milk, soft cheeses and yogurts.
  • Monosaccharides: Fructose – found in honey, apples, etc
  • AND
  • Polyols: Sorbitol & Mannitol – found in some fruit and vegetables and used as artificial sweeteners.

Essentially for gut health, you want to avoid foods that contain high amounts of these items (High FODMAP) by eating foods that contain none or low levels of these items (Low FODMAP).

Some examples of High FODMAP foods that I will need to remove from my diet:

  • Onions (I top my salads with fried onions)
  • Garlic
  • Beans (black, pinto)
  • Cauliflower
  • Avocado
  • Bananas
  • Blackberries
  • Wheat (mostly pastas)
  • Soy milk
  • All varieties of sweeteners

And some Low FODMAP foods that I think will be best/easy to incorporate into my diet:

  • Carrots
  • Cucumber
  • Bok Choy
  • Eggplants
  • Blueberries (This makes me sad – I much prefer blackberries to blueberries)
  • Grapes
  • Melons
  • Quinoa
  • Gluten free pastas (versus the wheat variety)
  • Nuts (pumpkin, sesame)

For a comprehensive list of FODMAP food charts, you can download them here:

via Kate Scarlata, RDN, FODMAP & IBS expert

Low FODMAP diet checklist

High FODMAP diet checklist

via IBSDiets.org

FODMAP food chart