What are FODMAPs?

by Anna Bonesteel

 

FODMAPs are groups of sugars or carbohydrates that are poorly digested or absorbed in our intestines. For some people, foods and drinks containing FODMAPs lead to digestive distress with issues such as cramping, diarrhea, gas, and bloating. (Monash University, 2019) FODMAP is an acronym and stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. High FODMAP foods fall into these categories and include foods such as wheat, milk, garlic, onion, sweeteners, and various fruits and vegetables. Studies have shown that a low FODMAP diet improves gastrointestinal symptoms. (Harvard Health, 2022) 

One randomized double-blind study, published in Clinical Gastroenterology and Hepatology in 2025, discussed how select FODMAPs may be responsible for symptoms in IBS patients who have responded to low FODMAP diets. The results suggest that most people are not sensitive to all FODMAP subgroups. The study’s conclusion recommends additional research and pursuing the thought of initially reducing only the most problematic FODMAP groups that most frequently trigger symptoms.  This approach could help reduce the difficulty of the low FODMAP diet. (Eswaran et al., 2025)

While incredibly helpful and life-changing for many people, the low FODMAP diet is also difficult and complex to understand and follow. The process of identifying these food groups is an individual journey that takes time and experimentation. I like to think about the FODMAP food list as a framework to help identify problem foods and triggers. I categorize these foods into two groups: avoidance foods and limited quantity foods. While the FODMAP food list is large and restrictive, all the foods listed are not necessarily a problem for each person. Additionally, many foods on the list do not cause problems when consumed in smaller quantities. The recipes on Fodlife are free from garlic, onion, gluten, and artificial sweeteners. These foods frequently cause digestive distress even when consumed in very small quantities. 

Monash University has some great resources and information regarding FODMAPs and diet management if you would like to learn more. 

 

References:

  • University, M. (2019). FODMAPS and irritable bowel syndrome. About FODMAPs and IBS | Monash FODMAP – Monash Fodmap. https://www.monashfodmap.com/about-fodmap-and-ibs/

  • Harvard Health Publishing. (2022, March 15). Try a FODMAPs diet to manage irritable bowel syndrome. Harvard Health. https://www.health.harvard.edu/diseases-and-conditions/a-new-diet-to-manage-irritable-bowel-syndrome

  • Eswaran, Shanti et al. (2025) All FODMAPs Aren’t Created Equal: Results of a Randomized Reintroduction Trial in Patients With Irritable Bowel Syndrome. Clinical Gastroenterology and Hepatology, Volume 23, Issue 2, 351 – 358.e5