Bacteria feeding on the carbs naturally produce gas.
The extra water and gas may cause pain, bloating, and diarrhea.
The FODMAP carbs are:
Most people can tolerate FODMAPs.
Javier Zayas Photography / Getty Images
This is a partial list of high-FODMAP foods:
1.
Fruits
Fruits are high in fructose and sorbitol (a natural polyol).
Youll also need to watch for products containing garlic or onion powder or flakes.
High-FODMAP vegetables include:
3.
Dairy Products
You may not need to avoid all dairy products.
Butter and hard cheese are low in lactose because the liquid is removed when theyre produced.
Since milks lactose is in the liquid part, theyre low-FODMAP foods.
The dairy products to avoid include:
5.
Beans
Most beans belong on the high-FODMAP list, including:
6.
Sweeteners
Check the ingredients list on the food label.
If the product contains any of the following sweeteners, its high in FODMAPs:
7.
Processed and marinated meats
Meat, poultry, and fish are free of FODMAPs.
However, processed meats and marinated meats may contain garlic, onion, or sweeteners.
Cashews and pistachios are on the high-FODMAP list.
Low-FODMAP Food List
Low-FODMAP foods are foods that are low in fermentable carbohydrates.
However, its essential to limit the amount you eat.
Consuming a large portion may introduce enough fruit sugars to cause symptoms.
Most of the low-FODMAP grains on this list are healthy whole grains.
However, some gluten-free products may contain refined grains.
There are also risks to designing your own FODMAP diet.
Working with a licensed dietitian will help ensure that you receive balanced nutrition every day.
This includes eating enoughdietary fiber, which can be challenging for people with IBS.
Be sure to discuss your dietary plans with your primary healthcare provider.
Dietitians are required to hold at least a bachelors degree in nutrition.
The training includes the management of gastrointestinal disorders like IBS.
Summary
High-FODMAP foods like dairy and legumes cause higher levels of gas and liquid in the intestines.
2016;9:131-142. doi:10.2147/CEG.S86798
Monash University.FODMAPS and irritable bowel syndrome.
Mount Sinai.Low FODMAP diet.
Monash University.Starting the FODMAP Diet.
National Library of Medicine: MedlinePlus.Low FODMAP diet.
2024;29(2):282. doi:10.3390/molecules29020282
Monash University.Grain-based foods on a low-FODMAP diet.
Monash University.Sweeteners and the low FODMAP diet.
American College of Gastroenterology.Low FODMAP diet.
Monash University.Using non-traditional cereals and grains.
Johns Hopkins Medicine:FODMAP diet: what you better know.
2021;121(6):1157-1174.e29.
