What are FODMAPs?

What Are FODMAPs?

FODMAPs are types of carbohydrates (sugars and fibers) that can be difficult for some people to digest.

Normally, nutrients are absorbed in the small intestine. But when FODMAPs aren’t absorbed properly, they continue into the large intestine, where they are fermented by gut bacteria. This fermentation can lead to digestive symptoms such as bloating, gas, abdominal pain, and changes in bowel habits.

What does FODMAP stand for?

• Fermentable
• Oligosaccharides
• Disaccharides
• Monosaccharides
• And
• Polyols

Examples of FODMAPs in Everyday Foods

🌱 Oligosaccharides

Found in: wheat, rye, onions, garlic, beans, lentils, chickpeas

Subtypes include:

• Fructans (e.g., onions, garlic, wheat)
• Galacto-oligosaccharides (GOS) (e.g., legumes such as beans, lentils, chickpeas)

🥛 Disaccharides

The most common is lactose (milk sugar)

Found in: milk, soft cheeses, yogurt, cream, ice cream

🍯 Monosaccharides

The main one is fructose (when present in excess of glucose)

Found in: honey, apples, pears, mangoes, watermelon, high-fructose corn syrup

🍎 Polyols

Sugar alcohols used naturally in some fruits and vegetables, and often as sweeteners

Found in: apples, pears, cherries, prunes, mushrooms, cauliflower, sugar-free gum and candies (sorbitol, mannitol, maltitol, xylitol)

✨ Remember:

Not everyone reacts to all FODMAPs. Some people are sensitive to only one or two groups, while others may notice symptoms from several. The key is to test them individually so you can understand your personal tolerances and make food choices that support your gut health.

Updated on: 06/10/2025