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What are FODMAPS?

If you’re trying or have tried your hand at a Paleo style of eating, you’ve probably seen the word, or acronym, FODMAPS thrown around. I see them mentioned on blogs and also in Paleo cookbooks. That’s all well and good…but what exactly are they?

In case you’re interested (I’m not really) the acronym stands for “fermentable, oligo-, di-, mono-saccharides and polyols. I’m sure thta explains a lot.

They are short chain carbohydrates found in certain foods we westerners tend to eat on a regular basis. The elimination of FODMAPS tends to be especially beneficial for those with IBS or other gastrointestinal issues.

You may not technically have IBS, but if you find yourself constantly bloated and gassy, elimination of FODMAP foods may help ease your pain.

FODMAP foods are poorly absorbed in the small intestine (for everyone). They then pass to the large intestine where bacteria ferment them which results in the production of gas. Of course, we all have/get gas (except me, I’m a lady), but those with IBS, etc. tend to suffer with more discomfort than the average person.

You’re probably wondering what foods are considered FODMAPS? Here is a great chart laying out the best and worst food choices if you wanted to give it a try.

Here are just a few examples of foods to avoid if you have IBS or other tummy problems:

Excess Fructose:

apple, mango, high fructose corn syrup, dried fruit


cow’s milk, cottage cheese, cream cheese


artichoke, brussels sprouts, broccoli, onion, wheat and rye


Legumes- baked beans, chickpeas, soy beans


apricots, cauliflower, xylitol sweetener


It kind of seems like there is nothing to eat if you eliminate FODMAPS, but there actually are! Here are a couple foods that are good to go (and several more on that chart I linked to above):

Bananas, blueberries, cantaloupe, eggplant, spinach, zucchini, gluten free cereals/breads, lactose-free milks, hard cheese, tofu, maple syrup


There are options! I am seeing more and more recipes cater to FODMAP sensitive folks too, which is great. Like I mentioned above, lots of Paleo recipes include FODMAP free foods.

Hopefully that mini-breakdown helps clear up a little FODMAP mystery. Of course, I am not a doctor. I referred to information found on the Cleveland Clinic’s website and of course, Wikipedia.


Have you ever eliminated FODMAPS?

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