In addition to a treatment plan, a Low FODMAP diet can help you manage constipation and the unwanted symptoms that go along with it: gas, bloating, and belly pain. Eating fewer FODMAPs can go a long way in improving your gut health. But what exactly are FODMAPs?
Breaking Down “FODMAP”
FODMAP stands for “Fermentable Oligosaccharide Disaccharide Monosaccharide and Polyols.” Don’t worry—there won’t be a quiz! Simply put, FODMAPs are carbs that your small intestine doesn’t absorb well—so do your best to avoid them whenever possible. Here’s a look at the FODMAPs:
Wheat, rye, legumes, and fruits and veggies such as garlic and onions.
Milk, yogurt, and soft cheese—lactose is the main carb here.
Fruits like apples and pears and sweeteners that are chock-full of fructose.
Fruits like peaches and blackberries and low-cal sweeteners that end in “-ol.”
Mapping out a Low FODMAP Diet
“FODMAPs and Irritable Bowel Syndrome.” Monash University. www.monashfodmap.com/about-fodmap-and-ibs/. Accessed 3 Nov. 2021.
Gaukroger, Amanda. “What To Expect When Starting A Low FODMAP Diet.” The FODMAP Challenge. 20 Oct. 2020,
www.fodmapchallenge.com/what-to-expect-when-starting-a-low-fodmap-diet/. Accessed 3 Nov. 2021.