What is a FODMAP

FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. All of these molecules are mostly sugar molecules, such as fructose, lactose, fructans, galactans, and polyols, which occur naturally in food. They are short-chained carbohydrates that are poorly absorbed in the gut by many individuals, which is likely to cause gastrointestinal problems, such as painful bloating, flatulence, or diarrhea, due to fermentation of the molecules by the gut bacteria. These FODMAP carbohydrates are osmotic, so they pull water into your intestinal tract. If they are consumed too much, digestion and/or absorption of the molecules becomes increasingly weakened. By avoiding foods that contain the carbohydrates mentioned above, this can help alleviate gastrointestinal issues. 

A FODMAP diet is ideal for those who have gastrointestinal issues, such as Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO). It is recommended to follow a FODMAP diet for about 6-8 weeks by reducing the total FODMAP consumption at each meal. Along with dairy in general, foods that should be entirely avoided on this diet are mentioned below. These foods contain a high amount of FODMAPs:

In general, foods that should be limited are the following. These foods contains a moderate amount of FODMAPS:

The following foods contain very minimal FODMAPs and can be eaten freely: