Have you ever finished a meal and suddenly felt like your belly turned into a balloon? Or maybe you’ve had unexpected cramps, gas, or irregular bathroom habits that seem to appear out of nowhere. It might not just be what you’re eating—it could be how your body is digesting it.
Let’s talk about FODMAPs. It might sound like a complex scientific term, but it’s just an acronym for a group of carbohydrates that can be tough on some people’s digestive systems: Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols (say that five times fast!). These natural sugars show up in plenty of everyday foods—think apples, garlic, milk, and beans. Most people handle them just fine, but for those with Irritable Bowel Syndrome (IBS), FODMAPs can ferment in the gut and cause uncomfortable symptoms like bloating, gas, stomach pain, constipation, or diarrhea.
The good news is you don’t have to suffer through those uncomfortable symptoms. Many people have found real relief by following a low-FODMAP diet, which can help ease digestive issues and improve gut comfort. But before you start clearing out your pantry, it’s essential to work with a healthcare provider or registered dietitian. That’s because a low-FODMAP approach isn’t about cutting out foods forever—it’s a guided process designed to identify which foods your body tolerates best, helping you find lasting, personalized relief.
Below are examples of foods that are high in FODMAPs and those that are typically gentler on your digestion. It’s not about strict restriction—it’s about finding the foods that help your gut feel its best.
What Are FODMAPs? A Simple Breakdown
F-Fermentable
These types of carbohydrates are broken down slowly in the gut by bacteria—a process known as fermentation. This can create gas, bloating, cramping, and discomfort, especially for those with sensitive digestion or IBS.
O – Oligosaccharides (e.g., fructans and GOS)
These are short chains of sugar molecules that the body can’t fully digest. They’re found in foods like garlic, onions, and wheat, and can ferment in the gut—sometimes causing gas and bloating for certain people.
D – Disaccharides (e.g., lactose)
These sugars consist of two linked sugar molecules—such as lactose in milk (glucose + galactose). When the body lacks enough of the enzyme needed to break them down, like lactase, they can remain in the gut and trigger digestive discomfort.
M – Monosaccharides (e.g., excess fructose)
When a food contains more fructose than glucose—like apples or honey—it may not be fully absorbed in the small intestine. This can lead to fermentation in the colon and cause digestive symptoms.
A&P – And Polyols (e.g., sorbitol, mannitol)
Polyols are sugar alcohols found naturally in certain fruits and vegetables, and often added to “sugar-free” or “diet” products. Because they’re only partially absorbed in the gut, they can draw water into the intestines, sometimes causing bloating or loose stools. You can spot them by names ending in “-ol.”
Food Sources of Fodmap
Here are just a few examples from each food category—there are many more, but this gives you a great starting point.
| Category | Low FODMAP (generally well tolerated) | Moderate FODMAP(watch portion size) | High FODMAP (may trigger symptoms) |
|---|---|---|---|
| Fruits | Bananas (unripe), Blueberries, Strawberries, Kiwi, Grapes, Oranges, Pineapple, Cantaloupe | Ripe Banana, Papaya, Cranberries (dried), Raspberries | Apples, Pears, Mango, Cherries, Watermelon, Nectarines, Dates, Figs |
| Vegetables | Carrots, Cucumbers, Zucchini (≤½ cup), Spinach, Lettuce, Green beans, Eggplant | Sweet corn (small amount), Beetroot (small serve), Butternut squash | Garlic, Onion, Cauliflower, Broccoli (stems), Asparagus, Leeks, Mushrooms (button, portobello) |
| Grains & Breads | Rice, Quinoa, Oats (gluten-free), Corn tortillas, Spelt sourdough (small amounts) | Sourdough rye, Couscous (small serve), Wheat in small amounts | Wheat, Barley, Rye (in larger amounts), White bread, Regular pasta, Crackers with wheat |
| Dairy | Lactose-free milk, Almond milk (unsweetened), Hard cheeses (cheddar, parmesan), Butter | Yogurt (lactose-free), Soft cheeses (brie, camembert in moderation) | Milk (cow, goat, sheep), Ice cream, Yogurt (regular), Cream cheese |
| Legumes | Firm tofu, Canned lentils (well-rinsed, small serve), Canned chickpeas (well-rinsed) | Lentils (small amount), Kidney beans (small serve) | Baked beans, Black beans, Split peas, Large servings of chickpeas/lentils |
| Proteins | Eggs, Chicken, Fish, Turkey, Tempeh | – | Processed meats with onion/garlic, Sausages (with fillers) |
| Nuts & Seeds | Chia seeds, Pumpkin seeds, Walnuts, Peanuts, Almonds (≤10), Macadamias | Almonds (more than 10), Cashews (small amount) | Cashews (larger amounts), Pistachios |
| Sweeteners | Maple syrup, Rice malt syrup, Stevia (pure), Table sugar (in small amounts) | Honey (small serve), Coconut sugar | Honey (large amounts), Agave, High-fructose corn syrup, Sugar alcohols (sorbitol, xylitol, mannitol) |
| Spices & Herbs | Basil, Parsley, Thyme, Ginger, Chives (green part), Turmeric | – | Garlic, Onion powder, Garlic salt, Fennel seeds |
| Beverages | Water, Green tea, Coffee (small amount), Herbal teas (peppermint, ginger) | Coconut water (½ cup), Kombucha (small amount) | Apple juice, Orange juice, Soda (with HFCS), Wine, Beer |
Quick Tips:
- Portion size matters Some moderate- and high-FODMAP foods may be tolerated in small amounts.
- Garlic and onion are high in FODMAPs but garlic-infused oils are safe and great alternatives.
- Fermented foods like kimchi or sauerkraut may be high FODMAP due to fermentation, even if the base ingredients are low.
Understanding FODMAPs is just one part of supporting better digestion and overall well-being. It may feel like a lot to take in at first, but as you learn how your body reacts to different foods, you’ll gain confidence and a stronger sense of control. Remember—everyone’s gut is unique, and what works for one person might not work for another. Be patient with yourself, stay curious, and take it one step at a time. You deserve to feel your best—starting with what’s on your plate.