Skip Nav

What are FODMAPs?

Here's What You Need to Know About FODMAPs: the Acronym of Digestive Woes


If you've got an irritable digestive tract, FODMAPs are definitely something you want to avoid. Put simply, they're the type of carbohydrate that can cause bloating and gas — or worse symptoms. Let's take a look.

What are FODMAPs?

FODMAP is an acronym to spell out Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. The term in itself is almost like a mnemonic device to help you remember what NOT to eat.

Specifically, FODMAPs are fructose, lactose, fructans, galactans, and polyols. Those broad categories cover a lot of different foods.

FODMAPs can trigger symptoms of IBS. Fermentation can cause gas, and their osmotic properties (water attracting) can alter how quickly the bowels move. What does that mean? Gassiness and bloating, distention, abdominal pain, and/or constipation and diarrhea. In other words, zero fun for your tummy.

Which Foods Have FODMAPs?

Unfortunately, FODMAPs are found in many fruits, vegetables, wheat and rye products, dairy, processed meats, and sweeteners. Some examples of high FODMAP foods are:

  • Apples
  • Mangoes
  • Pears
  • Watermelons
  • Avocados
  • Peaches
  • Plums
  • cherries
  • Prunes
  • Artichokes
  • Asparagus
  • Beets
  • Brussels Sprouts
  • Cabbage
  • Garlic
  • Cauliflower
  • Bread
  • Pasta
  • Honey
  • Milk
  • Ricotta Cheese

Since it can be a challenge (if not impossible) to remember everything you can't eat on a low-FODMAP diet, there are charts online. You can read this comprehensive list of what to avoid on a low-FODMAP diet to better navigate the dos and don'ts.

Is a Low-FODMAP Diet Right For You?

If you've been suffering from digestive issues or have been diagnosed with IBS, it might be time to look into a low-FODMAP diet. Is everything you eat seeming to make your stomach inflate? Try eliminating these foods for a few weeks, and see how you feel (but as always, check in with your doctor!).

That being said, if you haven't dealt with any digestion issues, this is not the diet for you. The low-FODMAP diet is helpful for those who need it, but it eliminates truly nutritious foods that are part of a healthy, balanced diet.

Related: Try This 1-Day Macro Diet Plan For Weight Loss

Image Source: POPSUGAR Photography / Glen Giffen
Is Cheese Healthy?
Healthy Sweet Potato Lunch Recipes
A Trainer and Dietitian's Tips For Diet and Exercise
Low-Carb No-Cook Recipes
What Is the Best Late-Night Snack For Weight Loss?
How Do You Ripen Avocados Faster?
Expert Tips to Prevent Bloating
Are Vegetables a Good Source of Protein?
Meal-Prep Freezer Ideas
Healthy Avocado Desserts
How to Store Celery
How Do I Stop Overeating to Lose Weight?
Latest Fitness
All the Latest From Ryan Reynolds