What Exactly Are FODMAPs?

If you have been scouring the internet looking for relief from stomach issues, you have probably stumbled across the term “Low FODMAP.” It sounds complicated, but it is currently the most effective, scientifically backed method we have for managing Irritable Bowel Syndrome (IBS).

While the research isn’t “brand new” anymore (it has been refined over the last 15 years), it is widely considered the gold standard. It has changed the lives of millions of people dealing with IBS, and it also helps manage gut symptoms for those with Crohn’s and Colitis.

The diet is specifically designed to tackle those symptoms that make daily life so difficult:

Constant abdominal pain or cramping
Severe bloating (looking 6 months pregnant after a meal)
Gas and flatulence
Unpredictable bowel habits (swinging from diarrhea to constipation, or stuck with one)

So, what causes this?

It turns out that certain types of carbohydrates can be really tricky for some of us to digest. When these carbs aren’t absorbed properly in the small intestine, they travel to the large intestine where they attract water and get fermented by bacteria.

These carbohydrates are grouped under the acronym FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols).

Here is the breakdown of the four groups you need to watch out for:

Oligosaccharides (The “O”)

This is often the trickiest group because it includes healthy foods that we are told to eat more of! For people with a sensitive gut, however, these are poorly absorbed.

The Big Triggers: Wheat, rye, and barley.
Legumes: Most beans and peas (though canned chickpeas and lentils are safer if rinsed well).
Vegetables: Garlic and onions are the biggest offenders here. Even a small amount of onion powder can set off symptoms.
Hidden Additives: Look out for “Inulin” or “Chicory Root” on ingredient labels. These are often hidden in high-fiber snack bars or probiotics.

Disaccharides (The “D”)

The main culprit here is Lactose. It is important to note that you don’t necessarily need to give up dairy completely, just the lactose sugar found within it.

What to limit: Regular cow, sheep, and goat milk, as well as soft, fresh cheeses like ricotta or cottage cheese.
What is usually fine: Lactose-free milk, butter, and hard cheeses like Cheddar or Parmesan (the aging process naturally removes the lactose).

Monosaccharides (The “M”)

This refers to Fructose (fruit sugar), but only when it is in higher quantities than glucose. When there is too much fructose for the gut to handle, it causes issues.

Fruits: Apples, pears, and figs are high in excess fructose.
Sweeteners: Honey, High Fructose Corn Syrup (HFCS), and Agave Nectar.
Vegetables: Sugar snap peas and asparagus.

Polyols (The “P”)

Polyols are sugar alcohols. They act like a sponge in your gut, drawing in water which can cause rush-to-the-bathroom diarrhea.

Natural sources: Stone fruits like peaches, plums, apricots, and cherries.
Vegetables: Mushrooms and cauliflower.
Artificial sources: This is a big one. Check your sugar-free gum and candy. If they contain Sorbitol, Xylitol, or Mannitol, they could be causing your bloating.

Where to start?

It feels like a lot to take in, but you don’t have to do it alone. Check out our guide to FODMAP dieting for practical tips on how to get started. You can also explore the rest of the site using the menu on the right to find food lists and recipes to help you through.