FODMAPs - What are they?
What Are FODMAPs and Why Do They Matter for Digestion?
FODMAPs are a group of carbohydrates that some people struggle to digest.
For those with sensitive guts—especially people with IBS—FODMAPs can trigger symptoms like bloating, gas, cramping, or changes in bowel habits.
What does FODMAP stand for?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.
They’re not harmful, but in sensitive people, they can ferment in the gut and cause discomfort.
These carbohydrates are naturally found in many everyday foods, including certain fruits, vegetables, grains, dairy products, and legumes.
Here’s a quick guide to FODMAP types and where they’re found:
Fructans – In garlic, onions, wheat, rye.
Fructose – In fruits like apples and mangoes, as well as honey and high-fructose corn syrup.
Galactans – In beans, lentils, and other legumes. Lactose – In milk, yogurt, and soft cheeses.
Polyols – In stone fruits (e.g. apples, cherries, avocados) and sugar-free products containing sugar alcohols.
Examples of High-FODMAP Foods:
Fruits: Apples, pears, mangoes, watermelon, cherries
Vegetables: Onions, garlic, asparagus, green peas
Grains: Wheat, rye, many breads and cereals Dairy: Milk, yogurt, soft cheeses
Legumes: Chickpeas, lentils, black beans
Examples of Low-FODMAP Alternatives:
Fruits: Oranges, bananas, berries (except high-FODMAP ones), grapes, pineapple
Vegetables: Carrots, spinach, green beans, zucchini, potatoes
Grains: Rice, oats, quinoa, corn-based products
Dairy: Lactose-free milk or yogurt, almond milk, hard cheeses
Proteins: Eggs, plain meats, tofu, some nuts
Why FODMAP?
A low FODMAP diet is commonly used to help relieve symptoms of Irritable Bowel Syndrome (IBS) and similar gut issues.
It works by limiting specific types of carbohydrates that are harder to digest and can lead to bloating, gas, or stomach discomfort in people with sensitive digestive systems.
Who should try a low FODMAP diet?
The low FODMAP diet is designed for people diagnosed with Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO), or fructose malabsorption.
It may help reduce digestive symptoms like bloating, gas, or discomfort in those with these conditions.
What is FODMAP Friendly certified?
FODMAP Friendly certification means a food product has been laboratory tested and verified to be low in FODMAPs, a group of fermentable sugars that can cause digestive issues in some individuals.
The certification provides a convenient way for people following a low FODMAP diet to identify and purchase suitable packaged foods with confidence, as these products have been tested to meet specific low FODMAP thresholds.
Look for this stamp of approval (as seen on the Wonder Foods PHGG and Wonder Foods Gut Health Plus).
