FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbohydrates. They aren’t absorbed well in the small intestine; they draw in water and ferment or break down in the colon. For most people, FODMAPs don’t cause problems and can support gut health by feeding good gut bacteria.
If you have irritable bowel syndrome (IBS), your gut may be more sensitive to these foods. The extra water and gas they create can lead to bloating, stomach pain, and diarrhea. Understanding which foods are high in FODMAPs and avoiding them can help you manage IBS. A low-FODMAP diet may also help with other gut-related conditions like Crohn’s disease, ulcerative colitis (UC), and Celiac disease.
Most food groups contain some high-FODMAP foods. Knowing which ones to limit can help you manage gastrointestinal (GI) symptoms.
Fruits
Fructose and sorbitol are the common FODMAPs found in fruits. Fruits that are especially high in these FODMAPs, which can trigger symptoms, include:
- Apples
- Cherries
- Dried fruit
- Mangoes
- Peaches
- Pears
- Plums
- Ripe banana
- Watermelon
Vegetables
Fructans and mannitol are the main FODMAPs in vegetables. Vegetables that are particularly rich in these FODMAPs include:
- Artichokes
- Asparagus
- Beets
- Broccoli
- Cabbage
- Cauliflower
- Garlic
- Mushrooms
- Onions
- Snow peas
Grains
Grains high in FODMAPs, mainly fructans and some galactooligosaccharides, are found in bread, pasta, cereals, and snack foods made from these grains. Common high-FODMAP grains include:
- Barley
- Bran
- Kamut® (Khorasan wheat)
- Rye
- Wheat
- Spelt (gluten-free)
Protein Foods
Legumes are a great source of protein. However, this food group, including beans, peas, and lentils, is high in galactooligosaccharides, a FODMAP. Processed and marinated meats, poultry, and seafood may also contain high FODMAPs due to added ingredients like garlic and onion.
Dairy and Alternatives
Lactose is the common FODMAP found in dairy foods, and some dairy products are particularly high in lactose. These include cow’s milk, condensed milk, evaporated milk, soft cheeses, and yogurt. Soy milk made from whole soybeans is also high in FODMAPs.
Nuts
Fructans and galactooligosaccharides are the main FODMAPs in nuts. Cashews and pistachios have the highest FODMAPs.
Sugary Products and Sweeteners
Sugary drinks and foods often contain the FODMAP fructose. Sweeteners high in FODMAPs, like honey and high-fructose corn syrup, are sources of fructose. Sugar polyols, the “P” in FODMAPs, include sorbitol, xylitol, and erythritol.
FODMAPs are in many foods, and most people can digest them. When eaten, FODMAPs move through your small intestine, drawing in water. In your large intestine, gut bacteria ferment or break them down, producing gas.
If you have IBS, your gut is more sensitive. The extra water and gas stretch your intestines, causing common IBS symptoms like pain, bloating, gas, and changes in bowel movements. High-FODMAP foods may also contribute to gut inflammation, especially in people with IBS or other digestive conditions.
High-FODMAP foods can trigger IBS symptoms, but some, like fructans and galacto-oligosaccharides, are prebiotics. Prebiotics are a type of fiber your body can’t digest, but they feed your gut’s good bacteria, supporting a healthy gut.
The FODMAP diet is done in phases. After eliminating high-FODMAP foods, you can gradually reintroduce small amounts of FODMAP-containing foods. This can help restore your gut bacteria by providing important prebiotics to your diet.
Eating various low-FODMAP foods ensures you get the nutrients your body needs while keeping meals interesting and enjoyable. This can make it easier to stick to a low-FODMAP diet. Here are a few foods low in FODMAPs to mix and match:
- Vegetables: Carrots, lettuce, spinach, eggplant
- Grains and starches: Rice, quinoa, potatoes, gluten-free bread
- Protein: Unprocessed meats, poultry, fish, eggs, tofu, tempeh
- Dairy: Plant-based or lactose-free milk and yogurt fortified with added calcium; hard cheeses like feta and parmesan
- Nuts and seeds: Macadamias, peanuts, walnuts, sunflower seeds, pumpkin seeds
- Sweeteners: Dark chocolate, maple syrup, rice malt syrup, table sugar
Most animal-based protein sources, like meats, fish, and eggs, are naturally FODMAP-free. However, marinades and processed meats may contain HIGH-FODMAP components like onion or garlic. Add firm tofu or tempeh to salads, stir-fries, or sandwiches for a plant-based protein alternative.
Bread options like sourdough spelt bread or gluten-free varieties that exclude wheat, rye, and barley are low in FODMAPs.
Meal Tips
Here are a few ways to build low-FODMAP meals
- Choose low-FODMAP vegetables and starches as nutritious sides, such as a spinach salad, roasted eggplant, or baked potato
- Use rice or quinoa for a side or as a base for a grain bowl or salad
- Swap lactose-rich dairy milk for a lactose-free milk or plant-based alternatives like almond milk or soy milk made from soy protein. Choose calcium-fortified dairy alternatives.
- Sprinkle hard cheeses (which also provide calcium) over eggs, salads, or soups
Before starting a low-FODMAP diet, getting an official diagnosis from a healthcare professional is important. A healthcare provider will assess your symptoms, run tests, and confirm your condition to ensure a low-FODMAP diet is the right choice for your needs.
A low-FODMAP diet doesn’t cure IBS, but it can help you manage symptoms and live more comfortably with the condition. A registered dietitian (RD) or registered dietitian nutritionist (RDN)who is well-versed in the low-FODMAP diet can suggest more ideas and provide other guidance.
Staying on a low-FODMAP diet for more than 4-6 weeks is typically not recommended. Prolonged use may affect your gut health and nutrient intake. It’s best to work with clinicians who have experience with the diet to ensure you follow it correctly.
FODMAPs are found in many common foods, including fruits, vegetables, grains, and dairy. While these foods can cause discomfort if you have IBS, they also provide important nutrients that benefit your health.
The goal of the low-FODMAP diet is not to completely eliminate these foods but to reduce symptoms by identifying which specific FODMAPs trigger discomfort. Work with your healthcare provider for an accurate IBS diagnosis and an RD or RDN to ensure you get the right balance of nutrients while following the diet.
