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What is a FODMAP?

January 27, 2017 by Amy Agur

If you have recently been diagnosed with IBS (irritable bowel syndrome), your doctor or dietitian may have suggested you try the Low FODMAP Diet. They likely told you that following this specific diet may reduce your IBS symptoms. That sounds great, but now you're wondering, what is a FODMAP?

Illustration of glucose, fructose and galactose molecule
Illustration by Alex Davey

Breaking Down FODMAPs

The word FODMAP sounds ridiculous because it's an acronym. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. If your brain just exploded don't worry, I've got you!

Before we move any further, the first thing you need to know is that a “saccharide” is a sugar molecule. These molecules can stand alone or be bonded together into “chains.” When your dietitian talks to you about “short-chain” and “long-chain” foods, they are talking about how many molecules are bonded together as they float around in your digestive system.

A monosaccharide floats around on its own as a single molecule. A disaccharide, however, is two molecules bonded together. An oligosaccharide means there could be anywhere from 3 to 10 molecules bonded together. Just so we're clear, FODMAPs are generally “short-chain” compounds.

The Exception

You've been doing great, so stay with me! Polyols (the “P” in FODMAP) are long chains of sugar alcohols. These are a different kind of compound than a “-saccharide,” and normally end in “-ol.” These can be massively long; bonding together hundreds of molecules at a time.

When looking for a polyol on a food label, look for things ending in “-ol” (sorbitol, mannitol, maltitol, xylitol, lactitol, and erythritol are common). Isomalt is also a polyol. This one is worth memorizing as it's harder to recognize on a label.

FODMAP Subgroups

I thought I had this all figured out until I met with my dietitian for the first time. As it turns out the FODMAP groups are shorthand for several subgroups. Fear not, I said I've got you!

In fact, I made an illustrated guide to help you interpret what people are talking about. I thought this might be handy after my doctor, dietitian, and re-challenge booklet used three different terms to talk about the same food. Because why the heck not?

Infographic titled: What is a FODMAP? with desctiption of each FODMAP group

You might also like one of these:

  • What is Irritable Bowel Syndrome? Wondering if your digestive issues add up to IBS? Check out this article for everything you need to know about irritable bowel syndrome!
  • When to Start the Low FODMAP Diet Wondering if you should start the Low FODMAP Diet? Check out this article to find out if the low FODMAP program is right for you and a few things you should try first. x
  • How to Prepare for the Low FODMAP Diet Starting the Low FODMAP Diet doesn't have to be scary! These practical tips will help you get your home and your self ready to rock the Low FODMAP Diet.

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Filed Under: Articles, Understanding the Low FODMAP Diet, Understanding the Low FODMAP Diet Tagged With: Beginner Information, Frequently Asked Questions, Irritable Bowel Syndrome, Low FODMAP

About Amy Agur

Amy is a Monash-certified health coach and nutritionist who works with women who feel like IBS is running their lives. She helps them create a clear vision of the life they want and a straightforward game plan to get them there.

Next Post: What is the Low FODMAP Diet? »

Reader Interactions

Comments

  1. mike

    August 22, 2017 at 1:05 pm

    this is the first article / book/ resource that i have read that explains the FODMAP acronym in a layman’s term. i read one book that said it was for the layman but i could not understand half the article !!!!!

    • Amy Agur

      August 22, 2017 at 6:57 pm

      Hi, Mike!

      I had exactly the same problem when I started the Low FODMAP Diet! I’m so glad you found this resource helpful.

  2. Jennifer

    March 17, 2019 at 1:28 pm

    What a great resource! The cute pictures grabbed my attention on Pinterest but the way you describe everything with such care is what won me over. I’m actually beginning to understand everything, it feels great!

    • Amy Agur

      March 21, 2019 at 2:03 pm

      Hi Jennifer!

      Cute pins get me every time! Glad I could help you understand FODMAPs a little better!!

      Cheers,
      Amy

  3. Julie L. Schoenberg

    August 13, 2019 at 3:10 pm

    I started a low fodmap diet yesterday. My biggest question is there a coffee creamer that’s low fodmap in the USA? I tried almond milk and it’s just not thick enough.

    • Amy Agur

      August 14, 2019 at 4:05 pm

      Hi Julie!

      I took a quick peek online, but I couldn’t find any lactose-free creamers without other high FODMAP ingredients or chemicals that haven’t been tested, yet. If you’re ok with lactose at the end of your re-challenge phase, it looks like Coffe Mate’s “bliss” line may have some potential.

      Cheers,
      Amy

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Meet Amy Agur

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I’m an IBS health coach and nutritionist, and I’m passionate about helping women feel in control of their bodies!

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