Have you ever finished a meal and suddenly felt like your belly turned into a balloon? Or maybe you’re dealing with cramping, gas, or irregular bathroom habits that seem to come 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 are natural sugars found in a lot of everyday foods, like apples, garlic, milk, and beans. For many, these carbs are no problem. But for some, especially those with Irritable Bowel Syndrome (IBS), FODMAPs can ferment in the gut, leading to uncomfortable symptoms such as bloating, gas, pain, constipation, or diarrhea.
The good news is you don’t have to suffer through those uncomfortable symptoms. A low-FODMAP diet has helped many people manage and significantly reduce their digestive distress. However, before you start tossing out half your pantry, it’s really important to work with a healthcare provider or a registered dietitian. Why? Because going low-FODMAP isn’t about permanently cutting out certain foods. Instead, it’s a guided process to help you discover exactly which foods your body tolerates best, leading you toward lasting relief.
The charts below show which foods are high in FODMAPs and which ones are gentler on digestion. It’s not about restriction—it’s about making choices that help your gut feel good.
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 human body can’t fully digest. Found in foods like garlic, onions, and wheat, they tend to ferment in the gut and can lead to gas and bloating in some individuals.
D – Disaccharides (e.g., lactose)
These sugars are made up of two linked sugar molecules—like lactose in milk (glucose + galactose). If your body doesn’t produce enough of the enzyme needed to break them down (like lactase), they can linger in the gut and cause digestive upset.
M – Monosaccharides (e.g., excess fructose)
These are single sugar units, like fructose. When a food contains more fructose than glucose (e.g., apples, honey), it may not be absorbed properly in the small intestine, leading to fermentation in the colon and resulting in digestive symptoms.
A&P – And Polyols (e.g., sorbitol, mannitol)
Polyols are sugar alcohols found naturally in some fruits and vegetables, and added to “sugar-free” or “diet” products. They are only partially absorbed in the gut, which can draw water into the intestines and lead to bloating or loose stools. Look for 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 piece of the puzzle when it comes to better digestion and feeling your best. While it might seem like a lot at first, the more you learn about how your body responds to different foods, the more confident and in control you’ll feel. Everyone’s gut is unique, and what works for one person may look different for someone else. Be gentle with yourself, stay curious, and take it one step at a time. You deserve to feel good in your body – starting with what’s on your plate.