What FODMAP foods should you avoid?


Do you suffer, or think you suffer, from food intolerance to FODMAPs, or even irritable bowel syndrome (IBS) or "functional colopathy"? Lactolérance can help you redefine your eating habits by presenting a non-exhaustive list of foods rich in FODMAPs, to be eaten in moderation on a daily basis for greater digestive comfort.


FODMAP foods: definition

FODMAP stands for :

  • F = fermentable
  • O = oligosaccharides (fructosans and galactans)
  • D = disaccharides (lactose)
  • M = monosaccharides (fructose)
  • A = and
  • P = polyols


Some people are intolerant of these carbohydrates, known as FODMAPs, which ferment rapidly in the intestines. FODMAP foods are as varied as wheat, leeks, refined white sugar, cauliflower and unripened fresh cheeses. Some of them also contain different types of FODMAP, like apples and pears, which contain both sorbitol and fructose.

But FODMAP foods can create a real food intolerance, manifesting as digestive discomfort that can be more or less disabling in everyday life. Abdominal pain, bloating, constipation, diarrhoea: experiencing these undesirable effects can be a warning sign.

If in doubt, consult a gastroenterologist for a glucose or lactulose breath test. Is your exhaled hydrogen increasing rapidly? This means that you are intolerant to FODMAPs. Dietary changes are therefore necessary if you wish to limit the appearance of symptoms linked to the consumption of FODMAP foods. You may also be subject to IBS. In this case, a colonoscopy is necessary. While there is no specific treatment for functional colopathy, you should eliminate various FODMAP foods from your diet if your quality of life is affected by irritable bowel syndrome.


Discover the list of FODMAP foods to limit in the event of FODMAP intolerance or irritable bowel syndrome (IBS).

Foods rich in FODMAPs include garlic, onions, apples, pears, cherries, cow's milk, wheat, rye, barley and honey. As part of a low FODMAP diet, it is therefore strongly recommended to limit consumption of these foods, which are likely to cause the various symptoms mentioned above.

On the contrary, many foods are low in FODMAPs and can be incorporated into your low-FODMAP diet. This is the case, for example, with certain fruits (bananas, grapes, kiwi fruit, lemons, etc.), vegetables (carrots, squash, spinach, chicory, etc.) and dairy products (lactose-free milk, vegetable drinks made from soya, almonds and rice, camembert, etc.).

However, make an appointment with a health professional before making any drastic changes to your diet. A nutritionist will help you to identify the FODMAP foods you should avoid or even ban from your diet, and to put in place a low-FODMAP diet that meets your needs and is healthy and balanced.


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