Examples of FODMAP Foods
FODMAPs are fermentable short-chain carbohydrates found in five main categories: oligosaccharides (fructans and galacto-oligosaccharides), disaccharides (lactose), monosaccharides (excess fructose), and polyols (sugar alcohols), which are poorly absorbed in the small intestine and trigger gastrointestinal symptoms through osmotic effects and rapid bacterial fermentation. 1
Oligosaccharides
Fructans
- Wheat-based products: bread, pasta, noodles, breakfast cereals 1, 2
- Vegetables: onions, garlic, shallots, artichokes 1, 2, 3
- These are among the most common trigger FODMAPs identified in clinical practice 4
Galacto-oligosaccharides (GOS)
- Legumes and pulses: beans, lentils, chickpeas 1, 2, 3
- Certain vegetables: peas, turnips, parsnips 1
- GOS are frequently identified as common trigger FODMAPs alongside fructans and mannitol 4
Disaccharides
Lactose
- High-lactose dairy products: milk, ice cream, soft cheeses 1, 2
- Dairy items containing this disaccharide sugar 1
- Lactose malabsorption is a well-established cause of gastrointestinal symptoms 2
Monosaccharides
Excess Fructose (fructose in excess of glucose)
- Fruits: apples, pears, mango, watermelon 1, 2
- Sweetened beverages: soft drinks sweetened with high-fructose corn syrup 1
- Foods where fructose exceeds glucose content 1
- Note that high-fructose corn syrups in processed foods (particularly in the USA) may contribute to higher FODMAP levels 5
Polyols (Sugar Alcohols)
Sorbitol, Mannitol, Xylitol, Isomalt, Maltitol, and Lactitol
- Sugar-free products: sugar-free gum, diet candy, light products 1, 2
- Certain fruits and vegetables naturally containing these sugar alcohols 1
- Mannitol is identified as one of the common trigger FODMAPs in clinical practice 4
Clinical Context
These FODMAPs share common properties that trigger symptoms: they have low digestibility in the upper gastrointestinal tract, undergo rapid bacterial fermentation in the proximal colon, possess small molecular size with high osmotic activity, and foster water mobilization in the intestine causing distension, gas production, diarrhea, and abdominal bloating 6, 1. The symptoms are particularly problematic in individuals with irritable bowel syndrome and visceral hypersensitivity 6, 1.
Important Considerations
Food processing significantly impacts FODMAP content: pickling and canning produce the greatest reductions in FODMAP levels, while sprouting, fermentation, and activation can also lower FODMAP content 7. This means that the same food may have different FODMAP levels depending on how it is prepared 5, 7.
Regional variations exist: food processing techniques and ingredient selection vary between countries, affecting FODMAP composition 5. Asian cuisines frequently use high-FODMAP ingredients including onion, garlic, shallots, legumes, and wheat-based products 3.