FODMAPs is a term used to describe the variety of short-chain carbohydrates that are found in many common foods. FODMAP stands for Fermentable Oligo-, Di- and Mono-saccharides, and Polyols. I think you’ll agree, FODMAP is much catchier!
It is believed that FODMAPs cause problems for people with IBS and other gastro-intestinal issues, like bloating, gas, stomach cramps, diarrhoea and constipation. Therefore, if you suffer from these symptoms, eliminating foods which contain FODMAPs in high levels could be beneficial. However, there are still ongoing studies looking at the accuracy of the FODMAP diet in terms of its effectiveness for IBS sufferers.
FODMAPs are divided into the following 5 groups:
A detailed list of foods that contains these FODMAPs can be found below.
High FODMAP Foods
High in Fructose
Fruit in large quantities
Dried fruit (some, like raisins, are ok for some)
Corn Syrup and High Fructose Corn Syrup (HFCP)
High in Lactose
Milk from cows
Milk from goats
Soft Unripened Cheeses:
High in Fructans
Broccoli (ok for some people)
Wheat & Rye e.g. pasta, bread, cakes, biscuits etc.
High in Galactans
High in Polyols
Below is a list of low-FODMAP foods suitable for the low-FODMAP diet. For more details on the low-FODMAP diet, visit the Low-FODMAP Diet page here.
Alternatives to Wheat
Corn (not ok for some)
Alternatives to Lactose
Hard cheese, like parmesan
Peppers (Not green)
Spring onion (green part only)
Tomato (not concentrated e.g. tomato paste not ok)
Sweeteners that do not end in -ol
Notes on Fruit
- It is best to buy organic fruit and veg wherever possible.
- Some people are ok with dried fruits and others are not, so please test.
- Limit your intake of the above fruits to one serving per meal. e.g. one whole banana or orange or small handful of berries.
- Juice should only be drunk in small quantities e.g. a third to half a glass.
Notes on Veg
- The starred (*) items may not be ok for some people. Please test in small quantities.
- There is undeclared onion hidden in many processed foods including sauces, marinades, dehydrated vegetables, stocks, gravies and soups.
- Onion is one of the biggest contributors to IBS. Complete avoidance is recommended.
The foods mentioned above have been compiled from various sources and are correct to the best of my knowledge BUT I am not a doctor, nutritionist, dietitian or FODMAP expert, so please ask any of the aforementioned professionals if you have any concerns about your health or diet. It can be dangerous to remove large groups of foods from your diet without professional advice and a properly devised plan, so please don’t try and follow the low-FODMAP diet alone. Thanks!