Examples of FODMAPs
FODMAPs are fermentable short-chain carbohydrates that include five main subgroups: oligosaccharides (fructans and galacto-oligosaccharides), disaccharides (lactose), monosaccharides (excess fructose), and polyols (sugar alcohols). 1
Oligosaccharides
Fructans
- Wheat products including bread, pasta, noodles, and breakfast cereals 1
- Onions and garlic 1
- Various vegetables and grains that contain these non-digestible oligosaccharides 1
Galacto-oligosaccharides (GOS)
- Beans and legumes 1
- Certain vegetables including peas, turnips, and parsnips 1
- Non-digestible oligosaccharides found in various plant foods 1
Disaccharides
Lactose
- High-lactose dairy products 1
- Milk and dairy items that contain this disaccharide sugar 1
- Foods with lactose that require the enzyme lactase for digestion 1
Monosaccharides
Excess Fructose
- Fruits high in fructose (when fructose exceeds glucose content) 1
- Soft drinks sweetened with corn syrup 1
- Foods where fructose is present in excess of glucose, exceeding small bowel absorption capacity 1
Polyols (Sugar Alcohols)
- Sorbitol - found naturally in some fruits and used as an artificial sweetener 1
- Mannitol - used in food products and found in certain vegetables 1
- Xylitol - commonly used in sugar-free gum and diet products 1
- Isomalt, maltitol, and lactitol - used as sweetening agents and bulking agents in processed foods 1
- Artificial sweeteners in diet drinks and chewing gum 1
Key Characteristics of FODMAPs
These carbohydrates share common properties that trigger gastrointestinal symptoms: 1
- Low digestibility in the upper gastrointestinal tract 1
- Rapid bacterial fermentation in the proximal colon 1
- Small molecular size with high osmotic activity 1
- Foster water mobilization in the intestine 1
- Cause abdominal distention and increase gas production 1
Clinical Relevance
FODMAPs trigger symptoms including gas, diarrhea, and abdominal bloating particularly in individuals with irritable bowel syndrome and functional gastrointestinal disorders. 1 The low FODMAP diet restricts these fermentable carbohydrates for up to 8 weeks, followed by systematic reintroduction to identify individual triggers 1