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. Common foods that have especially high concentrations of FODMAPS include:*
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 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. Common foods that have especially high concentrations of FODMAPS include:*
- 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 low FODMAP foods:
Low-FODMAP foods YOU CAN EAT*
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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