What are FODMAPs?
FODMAPs are certain hard-to-digest carbohydrates found in many healthy foods that trigger symptoms like bloating, gas and abdominal pain.
FODMAP is an acronym that stands for:
Some examples of foods in each FODMAP category include:
These short-chain carbohydrates and sugar alcohols found in food can pull water into the gut and ferment, causing digestive distress in sensitive individuals who should...
AVOID these High-FODMAP common foods*
If you suffer from irritable bowel syndrome (IBS) or, as it is more accurately termed, a disorder of the gut-brain-microbiome interaction (DGBI), refer to serving sizes found in the Monash University Low FODMAP Diet app and use a food scale to limit your FODMAP intake. Build a noninflammatory dietary pattern around a wide variety of the recommended serving sizes of...
Low-FODMAP foods*
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
- And
- Polyols
Some examples of foods in each FODMAP category include:
- Oligosaccharides: foods that contain fructans and galactans such as onions, garlic, lentils, beans, barley, rye and wheat products
- Disaccharides: products that contain lactose such as milk, yogurt and cheese
- Monosaccharides: products that include fructose, such as apples, honey, watermelon and high-fructose corn syrup
- Polyols: products that contain sugar alcohols such as peaches, apricots, sweet corn, avocado, celery and sugar substitutes (e.g., sorbitol, mannitol, xylitol) found in sugar-free gum, candy and sodas
These short-chain carbohydrates and sugar alcohols found in food can pull water into the gut and ferment, causing digestive distress in sensitive individuals who should...
AVOID these High-FODMAP common foods*
- Grains: wheat and rye
- Vegetables: onion, leeks, cauliflower, most mushrooms, garlic
- Fruits: apples, pears, all dried fruits, stone fruits (e.g., peaches, cherries, plums and nectarines), watermelon
- Dairy: cow's milk, traditional yogurt
- Legumes: beans, such as soybeans, most soy milk, kidney beans, black beans
If you suffer from irritable bowel syndrome (IBS) or, as it is more accurately termed, a disorder of the gut-brain-microbiome interaction (DGBI), refer to serving sizes found in the Monash University Low FODMAP Diet app and use a food scale to limit your FODMAP intake. Build a noninflammatory dietary pattern around a wide variety of the recommended serving sizes of...
Low-FODMAP foods*
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VEGETABLES
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FRUITS
PROTEINS
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GRAINS
FATS
DAIRY AND DAIRY SUBSTITUES
OTHER
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*Lists adapted from Mind Your Gut book by Kate Scarlata and Megan Riehl, pages 144-147; 164
Tools for living with disorders of the gut-brain-microbiome interaction:
- FODMAP gentle diet; also see page 131 of the IBS for Dummies book published in 2025 for this less-restrictive low FODMAP approach
- FIG app (Food Is Good) helps you navigate dietary restrictions using a barcode scanner
- Monash University FODMAP DIET app shows how to swap high fermentable carbohydrates (FODMAPs) with low FODMAP alternatives
- Food scale; use this to stay within the Monash University low FODMAP serving sizes
- Nerva app provides a tailored brain-gut hypnotherapy program developed in collaboration with Monash University researchers
- Vagus nerve meditation using Insight Timer meditation app or similar application
- Psyllium fiber supplements such as unsweetened Metamucil act as a natural regulator for both diarrhea and constipation. It treats constipation by softening stool with water, and manages diarrhea by absorbing excess liquid. Start with 5 gm divided into two doses taken with fluids before meals (see page 245, Mind Your Gut book). Gradually increase dose at one to two week intervals to 10-12 gm daily (up to 20 gm is possible). Soluble fiber doses vary depending on Metamucil type. 1 gram of unsweetened Metamucil has 2.4 g of soluble fiber
- Hydrate!! Drink plenty of water throughout the day and use unflavored Pedialyte if necessary
- Focus on simple ingredients, home-prepared meals and a noninflammatory-Mediterranean dietary pattern