10 Common Foods and Ingredients High in FODMAPs

Overview

FODMAP represents the scientific name for carbs that may cause digestive issues. It stands for fermentable oligo-, di-, mono-saccharides, and polyols.

High FODMAP is a category of food that has a high published cutoff level. Published cutoff levels imply that a high FODMAP food contains more than one of the following carbs:

  • Oligosaccharides: Which Contain 0.3 grams of fructans and galacto-oligosaccharides (GOS), (0.2 grams for fruits and vegetables)
  • Disaccharides: Which contains 1.0 gram of lactose
  • Monosaccharides: Which contain 0.15 grams of fructose in excess of glucose (0.4 grams for fruits and vegetables when fructose is the only FODMAP present)
  • Polyols: which contains 0.2 grams of either mannitol or sorbitol or 0.4 total polyols

FODMAPS usually increases the water content in the small intestines, increase the production of gas through fermentation, and can lead to excess production of short-chain fatty acids.

High FODMAPS can lead to conditions such as bloating, abdominal pain, flatulence [1], and alterations in bowel habits in some individuals, particularly those with IBS [2].

However, not everyone should avoid FODMAPs. They are in fact beneficial for most people.

Firstly, it is important to decide whether restricting FODMAPs is right for you. Healthcare professionals such as gastroenterologist (GI) [3] or registered dietician (RD) or another specialist will help determine if low FODMAP is the right choice for you.