Have you ever finished a meal and, not long afterwards, noticed your stomach feeling tight, bloated, or uncomfortable? Maybe you’re dealing with gas, some cramping, or a change in your bowel movements, and you’re left wondering what you ate that didn’t agree with you. It can be frustrating, especially when you’re trying to eat well but still end up feeling uncomfortable.

One possible explanation, particularly for people with irritable bowel syndrome (IBS), is FODMAPs.

I’d heard the term before learning more about nutrition, and it can sound pretty technical at first. But once you understand what it means, though, it becomes easier to see why certain foods may cause digestive symptoms in some people.

So What Actually Are FODMAPs?

FODMAP is an acronym for a group of carbohydrates that can be difficult for some people to absorb fully in the small intestine.

When these carbohydrates reach the large intestine, gut bacteria ferment them, producing gas. Some also draw water into the intestine. For people with a sensitive gut, particularly those with IBS, this can contribute to bloating, abdominal pain, and changes in bowel movements. However, that doesn’t mean these foods are bad for you. Many are nutritious foods that can be part of a healthy diet. The issue is how your digestive system responds to them, along with the amount you eat.

Here’s what the letters stand for.

F — Fermentable

This describes what happens when gut bacteria break down certain carbohydrates. Fermentation produces gas, which can contribute to bloating and discomfort in people who are sensitive to it.

O — Oligosaccharides

These are short chains of carbohydrates found in foods such as onions, garlic, wheat, and some beans and lentils. Humans don’t have the enzymes needed to digest certain oligosaccharides fully, so they pass into the large intestine, where gut bacteria ferment them.

D — Disaccharides

This group includes lactose, the natural sugar found in milk and other dairy products. Our bodies use an enzyme called lactase to break lactose down. When someone doesn’t produce enough lactase, some lactose remains undigested and can cause gas, bloating, and diarrhea.

M — Monosaccharides

In the FODMAP context, this refers mainly to excess fructose, which means there’s more fructose than glucose in a food. Some people don’t absorb excess fructose well, so it can contribute to digestive symptoms. Apples, pears, and honey are examples of foods that can contain excess fructose.

A — And

This simply connects the different groups.

P — Polyols

Polyols are sugar alcohols found naturally in some fruits and vegetables. They’re also used as sweeteners in products such as sugar-free sweets and chewing gum. Examples include sorbitol, mannitol, and xylitol. Polyols can draw water into the intestine and may be fermented by gut bacteria, potentially contributing to bloating, gas, or loose stools.

Which Foods Are High or Low in FODMAPs?

FODMAPs are found in quite a few foods we eat every day, from apples and onions to milk and wheat. Seeing the list for the first time can feel a little overwhelming, but it doesn’t mean you have to give up all these foods. It really comes down to which ones your gut has trouble handling and how much you eat.

Some foods are higher in FODMAPs, while others contain lower amounts at typical serving sizes. Portion size matters, too. A small serving of a food may be tolerated well, while a larger amount of the same food may trigger symptoms.

The following table is a general guide, not a list of foods everyone with digestive symptoms needs to follow. FODMAP content can vary by serving size, variety, processing, and preparation. If you’re following a structured low-FODMAP diet, check current serving guidance from Monash University’s FODMAP resources or work with a dietitian trained in this approach.

Category	Low FODMAP (generally well tolerated)	Moderate FODMAP(watch portion size)	High FODMAP (may trigger symptoms)
Fruits	Bananas (unripe), Blueberries, Strawberries, Kiwi, Grapes, Oranges, Pineapple, Cantaloupe	Ripe Banana, Papaya, Cranberries (dried), Raspberries	Apples, Pears, Mango, Cherries, Watermelon, Nectarines, Dates, Figs
Vegetables	Carrots, Cucumbers, Zucchini (≤½ cup), Spinach, Lettuce, Green beans, Eggplant	Sweet corn (small amount), Beetroot (small serve), Butternut squash	Garlic, Onion, Cauliflower, Broccoli (stems), Asparagus, Leeks, Mushrooms (button, portobello)
Grains & Breads	Rice, Quinoa, Oats (gluten-free), Corn tortillas, Spelt sourdough (small amounts)	Sourdough rye, Couscous (small serve), Wheat in small amounts	Wheat, Barley, Rye (in larger amounts), White bread, Regular pasta, Crackers with wheat
Dairy	Lactose-free milk, Almond milk (unsweetened), Hard cheeses (cheddar, parmesan), Butter	Yogurt (lactose-free), Soft cheeses (brie, camembert in moderation)	Milk (cow, goat, sheep), Ice cream, Yogurt (regular), Cream cheese
Legumes	Firm tofu, Canned lentils (well-rinsed, small serve), Canned chickpeas (well-rinsed)	Lentils (small amount), Kidney beans (small serve)	Baked beans, Black beans, Split peas, Large servings of chickpeas/lentils
Proteins	Eggs, Chicken, Fish, Turkey, Tempeh	–	Processed meats with onion/garlic, Sausages (with fillers)
Nuts & Seeds	Chia seeds, Pumpkin seeds, Walnuts, Peanuts, Almonds (≤10), Macadamias	Almonds (more than 10), Cashews (small amount)	Cashews (larger amounts), Pistachios
Sweeteners	Maple syrup, Rice malt syrup, Stevia (pure), Table sugar (in small amounts)	Honey (small serve), Coconut sugar	Honey (large amounts), Agave, High-fructose corn syrup, Sugar alcohols (sorbitol, xylitol, mannitol)
Spices & Herbs	Basil, Parsley, Thyme, Ginger, Chives (green part), Turmeric	–	Garlic, Onion powder, Garlic salt, Fennel seeds
Beverages	Water, Green tea, Coffee (small amount), Herbal teas (peppermint, ginger)	Coconut water (½ cup), Kombucha (small amount)	Apple juice, Orange juice, Soda (with HFCS), Wine, Beer

A quick note about the table: lower-FODMAP doesn’t mean unlimited. Even foods that are generally suitable can cause symptoms in large portions, and your overall meal matters. Several foods eaten together can also add up to a higher FODMAP load.

It’s also important not to confuse FODMAPs with gluten. They’re different things. Wheat contains fructans, which are FODMAPs, while gluten is a protein. Someone who feels better when reducing wheat may be responding to fructans rather than gluten, although there are other possible explanations, too.

A Few Things Worth Knowing

You don’t need to give up your favourite foods.

When people first see a low-FODMAP food list, it can feel as though everything they enjoy has suddenly become off-limits. Garlic, onions, certain fruits, wheat, and dairy are all common ingredients, so avoiding them can feel overwhelming. But the aim isn’t to eliminate every high-FODMAP food forever.

The low-FODMAP diet is most often used for people with IBS. It’s generally approached in three stages: temporarily reducing high-FODMAP foods, gradually reintroducing them to see which ones trigger symptoms, and then personalising the diet based on what you can tolerate. The restriction stage is usually short-term, often around two to six weeks under appropriate guidance. If your symptoms don’t improve, continuing to restrict foods may not be helpful.

Portion size can make a difference

You might tolerate a small serving of a particular food but experience symptoms after eating a larger amount. This is one reason a food list alone can’t tell you exactly what you’ll tolerate. Serving sizes and the combination of foods in a meal matter.

Fermented foods aren’t automatically low-FODMAP

Kimchi, sauerkraut, and other fermented foods are often discussed in conversations about gut health. However, fermentation doesn’t automatically make a food low in FODMAPs. The ingredients, preparation method, and serving size all matter. For example, kimchi made with garlic and onion may contain significant amounts of fructans. You don’t need to avoid fermented foods simply because you have digestive symptoms, but if you’re following a low-FODMAP approach, check the specific food and serving size.

Getting help with FODMAPs

If you’re experiencing ongoing bloating, abdominal pain, or changes in your bowel habits, it’s a good idea to speak with a healthcare professional. These symptoms can have several causes, and IBS isn’t the only possibility. A registered dietitian with experience in digestive health can help you work through the low-FODMAP process without cutting out more foods than necessary. This is particularly helpful if you already have a restricted diet or are struggling to get enough variety in your meals.

Simply Salt & Soul

The Salt (The Science): One thing I find interesting about FODMAPs is that a food can be nutritious and still trigger symptoms in certain people. Take onions and garlic, for example. They’re used in so many dishes, but they’re also high in fructans. For someone with IBS who is sensitive to fructans, eating them may contribute to gas, bloating, or abdominal discomfort. If they bother you, you may still be able to enjoy that familiar flavour in your cooking.

Fructans are water-soluble, rather than fat-soluble. This means that when garlic is infused into oil, the flavour compounds can pass into the oil without the fructans transferring in the same way. You can gently heat garlic in oil to infuse it with flavour, then remove every piece of garlic before using the oil. Commercial garlic-infused oils can also be a convenient option.

One important detail: don’t add fresh garlic to oil and leave it sitting at room temperature. Homemade garlic-in-oil preparations can pose a risk of botulism if stored improperly. For safety, use the oil immediately or refrigerate it promptly and follow recognised food-safety guidance for storage. This is one example of how understanding FODMAPs can help you make adjustments without feeling that your meals have to become bland.

The Soul (The Wellness): What I like about learning about FODMAPs is that it encourages us to look a little more closely at our own experiences with food. It’s easy to see a list of foods labelled good or bad and feel that we need to follow every rule. But digestion is more complicated than that. Two people can eat the same meal and have completely different experiences.

If you notice that you often feel bloated or uncomfortable after certain meals, try to remember what you ate and whether it happens again. Sometimes a pattern becomes clearer over time. Just keep in mind that bloating can have many causes, so it’s best not to assume a particular food is the problem or start cutting things out without knowing why. The goal of a low-FODMAP approach, when it’s appropriate, is to learn which foods and portions work for you and then bring as much variety back into your diet as you comfortably can. For me, that’s a much more useful way to approach food: understanding what your body tolerates, asking questions when something doesn’t seem right, and getting the right support when you need it.