FODMAPs (fermentable sugars)
Short-chain sugars and fibers (fructans, GOS, lactose, excess fructose, polyols) that the small intestine absorbs poorly. Gut bacteria ferment them, which makes gas and draws in water.
Who reacts
People with IBS or a sensitive gut. The low-FODMAP diet helps about 50–75% of people with IBS in trials.
Typical onset
30 minutes to 24 hours after you eat it
Linked symptoms
Where you find it
High:Milk · Ice cream · Rye bread · Kidney beans (cooked) · Kidney beans (slow cooker / undercooked) · Chickpeas / hummus · Cauliflower · Onion · Garlic · Mushrooms · Apple · Pear · Dried fruit (raisins, apricots) · Mango · Cashews · Fruit juice (apple) · Honey · Sugar-free sweets (sorbitol, xylitol)
Medium:Yogurt · Soft cheese (ricotta, cottage) · Wheat bread · Pasta (wheat) · Pizza · Barley · Breakfast cereal (wheat) · Lentils · Soy / tofu / soy milk · Beets · Avocado · Banana (ripe)
Low:Sourdough bread (wheat) · Broccoli · Cabbage (raw) · Sweet potato
Sources
- Monash University — FODMAPs and IBS
- Skodje et al. 2018, Gastroenterology 154(3):529 — fructans, not gluten, caused symptoms in self-reported gluten sensitivity