The “F” in FODMAP stands for fermentable. During fermentation, the “good” bacteria that live in your gut break down fiber and other indigestable carbohydrates in food, namely oligo-, di-, and monosaccharides and polyols (thus FODMAP). “This process creates gas and other chemicals within your gastrointestinal tract,” Jou says. “It happens to everyone, but those with IBS are more sensitive to it, and it can lead to gas buildup and bloating.”
FODMAPs are in many foods, such as onions, garlic, bread, pasta, kidney beans, cashews, and apples. “The diet is very restrictive and can be hard to follow,” Jou says. She recommends working with a dietitian to help determine which foods cause symptoms and to make sure you’re getting enough nutrients.
Eating smaller meals more often is also important. “They’re likely easier to digest, possibly because they don’t spend as long fermenting in your gut,” says Mona Rezapour, MD, a gastroenterologist at UCLA Health.
