You eat a meal and then shortly after your stomach feels tight, puffy, uncomfortable. Maybe there’s gas, cramping, or your digestion is just off in a way you can’t quite explain. You’re not imagining it and it might not even be about eating too much. It could be about what your body is struggling to break down.
That’s where FODMAPs come in.
So What Actually Are FODMAPs?
Here’s what each letter actually means:
F — Fermentable These carbohydrates break down slowly in the gut through fermentation. This can create gas, bloating, cramping, and discomfort, especially for those with sensitive digestion or IBS.
O — Oligosaccharides (e.g., fructans and GOS) Short chains of sugar that the body can’t fully digest. They’re found in foods like garlic, onions, and wheat, and can ferment in the gut, sometimes causing gas and bloating for certain people.
D — Disaccharides (e.g., lactose)— the sugar in milk. These sugars consist of two linked sugar molecules, such as lactose in milk (glucose + galactose). When the body lacks enough of the enzyme needed to break them down, like lactase, they can remain in the gut and trigger digestive discomfort.
M — Monosaccharides (e.g., excess fructose) When a food contains more fructose than glucose, like apples or honey, it may not be fully absorbed in the small intestine. This can lead to fermentation in the colon and cause digestive symptoms.
A&P — And Polyols (e.g., sorbitol, mannitol) Sugar alcohols found naturally in some fruits and vegetables and added to a lot of “sugar-free” products. You can spot them on labels because they end in “-ol”, sorbitol, mannitol, xylitol. They’re only partially absorbed which can draw water into the intestines and cause bloating or loose stools.
Food Sources of Fodmap
This is where people panic a little, because the high FODMAP list includes a lot of everyday staples. But there’s actually plenty of really good food that’s easy on the gut. Here’s a simple breakdown:
| 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 few things worth knowing: Portion size matters more than you’d think. Some moderate and high FODMAP foods are fine in small amounts, it’s when you pile them up that things go sideways.
Garlic and onion are high FODMAP, but garlic-infused oil is generally well tolerated. The compounds that cause digestive discomfort are water soluble, not oil soluble, so the flavour stays while the fermentable carbs are left behind. This simple swap made a noticeable difference in my kitchen. Fermented foods like kimchi or sauerkraut can also be higher FODMAP, even if the base ingredients seem fine, so portion size tends to matter there.
Where to Start
Before you clear out your entire pantry, please work with a healthcare provider or dietitian first. A low FODMAP approach isn’t about cutting things out forever, it’s a temporary elimination process to figure out what your body actually reacts to. Everyone’s gut is different. What triggers one person might be completely fine for another.
It takes a bit of patience but the payoff is real, actually understanding your own digestion instead of just guessing and feeling awful.
Simply Salt & Soul
The Salt (The Science): The garlic infused oil trick deserves its own mention here because it’s genuinely useful. Fructans, the part of garlic that causes gas and bloating, are water soluble but not oil soluble. So if you sauté smashed garlic in oil and then remove the pieces before cooking, the flavour transfers but the gut irritants don’t. You get the taste without the discomfort. Simple and actually works.
The Soul (The Wellness): The wellness world is constantly telling us to add more, more supplements, more superfoods, more everything. The FODMAP process is kind of the opposite. It’s about simplifying. Stripping things back, paying attention, and actually noticing how different foods make you feel. There’s something kind of refreshing about that.