FODMAPs, what are they?

The acronym FODMAP is a term that is hard to comprehend. It actually refers to all the sugars that are not easily digested and that are present in our daily foods.

These sugars have the distinction of arriving in the colon nearly intact, where they are ‘digested’ by naturally occurring bacteria, which causes fermentation, followed by flatulence.

Examples of foods that are rich in FODMAPs: cow’s milk, wheat, rye, shallots, legumes, and brassicas (broccoli, Brussels sprouts, etc.), green bell peppers, mushrooms, apples, pears, apricots, avocado, dried fruits, sodas, sweets and sweetener-based foods (‘sugar-free’ chewing gum) …

Examples of foods that are poor in FODMAPs: vegetable milk, hard cheeses, oat, spelt, quinoa, red bell peppers, bananas, strawberries, rhubarb, olive oil, turmeric, mustard, green tea, …

What does FODMAP stand for?

F = Fermentable
(rapidly fermented by colonic bacteria)
O = Oligosaccharides
(found in certain vegetables and dried legumes)
D = Disaccharides
(found in milk and dairy products)
M = Monosaccharides
(found in certain fruits)
A = And
P = Polyols
(sorbitol, mannitol, xylitol and maltitol, found in food products mentioning ‘sugar-free’)