What are FODMAPs?

In this article, we explain what FODMAPs are and how such a diet can help you with digestive problems. We also list common foods and ingredients that are high and low in FODMAPs.

FODMAP is an acronym for Fermentable, Oligo-Di and Monosaccharides and Sugar Alcohols (Polyols). The group contains fructose, lactose, fructans, galactans and sugar alcohols, all of which have three common characteristics:

• They are absorbed poorly or not at all in the small intestine. The small intestine is the part of the digestive system that absorbs most of the many nutrients the body needs. Since FODMAP carbohydrates are not absorbed in the small intestine, they continue through the small intestine, along the digestive tract until they reach the large intestine. In the large intestine, they undergo a process called fermentation, where the contents are broken down by bacteria and in many cases converted into gas.

• They can cause a loose stomach: Small molecules in the intestine can give rise to osmosis, which is a process in which concentration differences of different substances are equalized by diffusion. This means that if small molecules such as fructose and lactose are present in the large intestine, water is drawn into the intestine, resulting in a loose stool.

• Fast fermentation by intestinal bacteria: How quickly the oligosaccharides are broken down by the bacteria in the colon is linear with how long the molecules are. In other words, FODMAP is considered to be fermented significantly faster in the large intestine compared to other dietary fibres.

Low and high FODMAP in one diet

FODMAPs are a natural part of the daily diet and therefore there are diet programs that can help you exclude some of the foods and ingredients that can cause digestive problems.

A low FODMAP diet is based on the principle that you restrict certain foods and ingredients from your diet. The carbohydrates you should avoid are categorized as high FODMAP.

Foods that are high in FODMAPs

You can find FODMAPs in a wide range of foods. This includes fruits, vegetables, legumes, nuts and sweeteners. Below we have categorized everyday foods and ingredients that are high in FODMAPs:

Fruit and berries

• Apple

• Apricot

• Blackberry

• Cherry

• The fig

• Pear

• Peach

• Watermelon

Sweetener

• Fructose

• Honey

• Corn syrup

Dairy products

• Milk

• Ice

• Yogurt

• Sour cream

• cottage cheese

• Whey protein

Vegetables

• Artichoke

• Asparagus

• Broccoli

• Beetroot

• Cabbage

• Cauliflower

• Garlic

• Leeks

• Mushroom

• Onion

• Peas

Cereal products

• Bread

• Pasta

• Fructose flakes

• Waffles

• Pancakes

• Biscuit

Drink

• Beer

• Soft drink with corn syrup or high fructose

• Milk

• Fruit juice

As you may notice, many foods and ingredients contain FODMAPs. Therefore, the purpose of a low FODMAP diet is not to exclude these carbohydrates completely, which would be almost impossible, but to minimize their intake.

Foods that are low in FODMAPs

There are a number of healthy and nutritious foods that you can eat on a low FODMAP diet. Here you can see which:

• Meat, fish and eggs

• Oil

• Most herbs and spices

• Almonds, cashews, peanuts, macadamia nuts, pine nuts, sesame seeds

• Banana, blueberry, grapefruit, grapes, kiwi, lemon, lime, tangerine, melon (except watermelon), orange, passion fruit, raspberry, strawberry

• Maple syrup

• Lactose-free dairy products and aged cheeses such as brie and camembert

• Paprika, carrot, celery, cucumber, lettuce, olive, parsley, potato, radish, spinach, sweet potato, tomato

• Oats, rice and quinoa

• Coffee and tea