What are FODMAPs?
The six groups, which foods they are in and why they cause gas.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols: a group of short-chain carbohydrates that are poorly absorbed in the small intestine.
When they reach the large intestine undigested, they draw in water and are fermented by gut bacteria, producing gas. In people with a sensitive gut (such as irritable bowel syndrome, IBS) this can cause bloating, pain, gas, diarrhea or constipation.
The six main FODMAPs are:
- Fructans: wheat, rye, onion, garlic.
- GOS: legumes (chickpeas, beans, lentils).
- Lactose: milk, yogurt, fresh cheeses.
- Excess fructose: apple, pear, honey, agave.
- Sorbitol: stone fruit, "sugar-free" sweeteners.
- Mannitol: cauliflower, mushrooms.
Important: FODMAPs are not "bad". They are prebiotics that feed your gut flora. The low FODMAP diet is not forever: it is a three-phase diagnostic tool to discover your personal triggers.
Scientific evidence shows this diet improves symptoms in about 3 out of 4 people with IBS. Always check with a doctor before starting, to rule out other causes (celiac disease, inflammatory bowel disease…).