22/06/2026
FODMAPs: Are carbohydrates that can be difficult for some to digest, esp those with Irritable Bowel Syndrome (IBS). They are not absorbed in the small intestine & then ferment & can be irritating for multiple reasons:
1.Low stomach acid production or secretion Tidbit: This can contribute to the next two.
2.Overgrowth of bacteria in the wrong place (SIBO) Tidbit: most bacteria live in the large intestine
3.Overgrowth of the wrong type of bacteria (dysbiosis)
4.An infection or pathogen, travel abroad sickness
Symptoms: FODMAPs produce hydrogen resulting in gas, bloating, stomach pain, diarrhea, constipation. Tidbit: Good bacteria produce methane which feed on FODMAPs.
Consider a diet LOW in these foods:
Fruits: apples, applesauce, apricots, blackberries, blueberries, boysenberries, cherries, dates, figs, grapes, nectarines, peaches, pears, plums, raspberries, watermelon
Sweeteners: agave nectar, fructose, high fructose corn syrup, honey, malt, molasses
Sugar alcohols: maltitol, mannitol, sorbitol, xylitol
Vegetables: artichokes, asparagus, beetroot, broccoli, Brussels sprouts, butternut squash, cabbage, cauliflower, fennel, garlic, leeks, mushrooms, okra, onions, peas
Dairy products: ice cream, most yogurts, soft and fresh cheeses, sour cream, whey protein supplements
Legumes: beans, baked beans, black-eyed peas, broad beans, chickpeas, fava beans, lentils, pinto beans, red kidney beans, soybeans, split peas
Wheat: biscuits, bread, most breakfast cereals, crackers, pancakes, pasta, tortillas, waffles Grains: barley, rye
Beverages: coconut water, fortified wines, fruit juices, kombucha, oat milk, rum, soft drinks with high fructose corn syrup, soy milk, tea (chai, chamomile, fennel)
*Journey with me here at Tasteful Tidbits. My goal is to impart tidbits of advice to help others improve their health to feel & function their best. If you are in need of a functional nutrition practitioner to help guide you, CHECK OUT my website (link in bio) to apply as a client.
