If you suffer from a sensitive gut or often get painful stomach symptoms, forget a life on medication, you could benefit from a low FODMAP diet. But what is it? What does it mean? And which foods can you eat? We take a look.

What does FODMAP stand for?

FODMAP stands for fermentable oglio-, di-, mono-saccharides and polyols. These are the scientific terms used to refer to a class of carbohydrates which are highly likely to trigger digestive symptoms such as trapped wind, bloating, and stomach pain. Foods containing these FODMAPs are more likely to aggravate the gut, especially in sensitive people who suffer from conditions like Irritable Bowel Syndrome (IBS) and endometriosis. 

What foods contain FODMAPs?

FODMAPs are mostly found in various carbohydrates. The below foods are high in the various FODMAPs:

• Wheat
• Rye
• Garlic
• Onions
• Dairy (milk, yogurt, cheese)
• Certain fruits, mainly mangoes, figs, and blackberries

Foods to avoid on a FODMAP diet

If you suffer from a sensitive gut and have chronic symptoms like bloating, gas, stomach pains, and an irritable bowel, you could benefit from following a low FODMAP diet. Additionally, if you suffer from a food intolerance such as Coeliac disease or a lactose intolerance, you could also benefit from following a low FODMAP diet. 

When on a low FODMAP diet, you want to avoid high FODMAP foods. These include the above-mentioned foods like wheat, rye, dairy, and fruit. There are plenty of tasty and enjoyable low FODMAP foods that you can still eat, such as chives, chilli, mustard, ginger, and pepper. 

Fruits that you should avoid on a FODMAP diet include mangoes, figs, and blackberries, however you can still enjoy bananas, blueberries, kiwis, and limes, all of which are low FODMAP fruits. 

You should also avoid most legumes on a low FODMAP diet, however you can still enjoy brown rice, maize, oats, and quinoa.