FODMAPs are a group of small chain carbohydrates, or natural sugars, that can be difficult for many people to digest. If you have IBS, FODMAPs may be causing your symptoms. A diet limiting high FODMAP food sources – fructose, lactose, fructans/GOS, and polyols – is proven to keep symptoms in check.  


FODMAP stands for: 

Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols


There are two ways FODMAPs cause stomach distress: First, when FODMAPs pass into the colon, they are fermented, creating gas. Second, FODMAPs are also osmotic, pulling water into the intestinal tract. Water and gas build up in your gut to cause bloating, cramps, diarrhea, or constipation. Sound familiar? Fortunately, the low FODMAP diet helps prevent symptoms in up to 75% of people with IBS. 


This cheat sheet will help you on your low FODMAP journey, but read carefully! There are lots of hard-to-detect ingredients and additives that are high in FODMAPs. And some foods are only accepted up to certain quantities!