FODMAP sounds like a complicated scientific term, but once you understand it, everything clicks into place—especially if you’ve been struggling with IBS or unexplained bloating.
What Does FODMAP Stand For?
Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. Simply put: these are types of carbohydrates that some people have trouble digesting.
Research shows low FODMAP helps up to 75% of people with IBS find significant relief. That's huge!
Common High FODMAP Foods
- Garlic and onion (the sneaky ones—they’re in everything!)
- Wheat and rye products
- Apples, pears, and stone fruits
- Milk and soft cheeses
- Honey and high-fructose corn syrup
- Cauliflower, mushrooms, and snow peas
Low FODMAP Swaps
- Garlic-infused oil instead of fresh garlic
- Green onion tops instead of white parts
- Sourdough spelt bread
- Lactose-free dairy or hard cheeses
- Maple syrup instead of honey
- Berries instead of apples
The goal isn’t to avoid FODMAPs forever—it’s to identify YOUR specific triggers. Most people can reintroduce many foods after the elimination phase.
