What Are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Basically, they're different types of carbohydrates found in food. More specifically, they're short-chain carbs, or sugars, that are difficult for some people to digest1.

The term FODMAP was coined in 2004 by a team of researchers at Monash University in Australia who were studying the effects of different foods on gut health. They were particularly interested in treating symptoms of IBS (Irritable Bowel Syndrome)2.

People with IBS tend to have ultra sensitive intestinal linings and they malabsorb certain foods. When those foods enter their digestive tract, they'll most likely experience a multitude of uncomfortable symptoms.

FODMAPs & IBS

What is IBS?

IBS, or Irritable Bowel Syndrome, is a chronic gastrointestinal disorder that causes pain in the abdomen, bloating, gas, diarrhea, and constipation. Read our article, What is IBS? for more information.

What happens if you have IBS and eat FODMAP-rich foods?

FODMAPs are found in almost everything you eat; some foods have higher amounts than others. When people with IBS eat high amounts of FODMAPs, they are malabsorbed in the small intestine. Once they make it to the large intestine, they're broken down very quickly by bacteria. This rapid breakdown and excess food that wasn't absorbed earlier in the digestive process create a spike in gas production. As these bacteria feed on what's left, they produce gases such as methane. You end up producing more gas more quickly than someone without IBS. This increase in gas production causes your intestines to expand, which then causes your stomach to expand. The result is bloating, cramping, and abdominal pain3,4.

Another common symptom of eating high FODMAP foods is an interruption in normal gut motility. Meaning, you'll likely experience changes in bowel habits, such as diarrhea or constipation. This happens when food moves through the intestines too quickly and doesn't absorb enough water (leading to diarrhea) or remains in the intestines too long and absorbs too much water (leading to constipation)5.

Types of FODMAPs

As mentioned, there are different carbs classified as FODMAPs. Although they can be found in most foods, below are some examples of FODMAP offenders:

Oligosaccharides

Fructans and galactose (GOS)

Garlic, onion, wheat, almonds

Disaccharides

Lactose

Milk, cheese, yogurt

Monosaccharides

Fructose

Asparagus, honey, mango

Polyols

Mannitol and sorbitol

Avocado, celery, sweet potato

In addition to the above, there are several other triggers for IBS, such as stress, over eating, caffeine, alcohol, and eating foods high in fat.

The Low FODMAP Diet

Thanks to Monash University and their research on how diet effects IBS, we now have the Low FODMAP Diet. It's not meant to eliminate FODMAPs from your diet completely, but to monitor intake in order to keep servings low enough in FODMAPs that you don't experience IBS symptoms as often.

The Low FODMAP Diet isn’t suitable for everyone and you shouldn’t follow the diet without an IBS diagnosis. Because gastrointestinal symptoms can be common across many illnesses, it’s important to seek out a medical professional’s advice and diagnosis.

To learn more about the Low FODMAP Diet, read our article, What is the Low FODMAP Diet?