Fodmaps are carbs that may cause digestive issues like bloating, stomach pain, diarrhea and constipation to some people. Instead of the carbs when eaten   being absorbed into your bloodstream, they reach the far end of your intestine where most of your gut bacteria reside sensitivity

Although, not everyone is sensitive to fodmaps its common among people with irritable bowel syndrome (IBS)

Fodmaps occur in some foods naturally or as addictive’s.


There two types of food maps:

1.Low fodmap

  1. High fodmap

Low Fodmap

These are food good to be eat

A low diet fodmap  help in relieving some problems especially in people with irritable bowel syndrome.


Low fodmap diet list include:


  • Broccoli
  • Carrots
  • Cassava
  • Cucumber
  • Tomato
  • Ginger


  • Bananas
  • Grapes
  • Oranges
  • Blue berries
  • Kiwi
  • Lemon
  • Passion fruits


  • Rice bran
  • Oats
  • Corn flour
  • Nuts


  • Drinking chocolate
  • Black tea
  • Water
  • Instant coffee


  • Beef
  • Chickein
  • Egg
  • Fish
  • Pork

High Fodmap

These are foods to be reduced on your diet or completely avoided.

Foods high on fodmap usually cause gut sensitivity.

They include:


  • Onions
  • Garlic
  • Cabbage
  • Mushroom



  • Apples
  • Pears
  • Mangoes
  • Black cherries
  • Pawpaw
  • Pineapple
  • Plums
  • Watermelon



  • Alcohol
  • Soda
  • Sport drinks


  • Ice cream
  • Sour milk
  • Cheese
  • Buttermilk
  • Ghee


Many foods that are high in fiber are also high in fodmap. Therefore, people often reduce their fiber intake on a low-fodmap diet.

This can be avoided by replacing high-fodmap, high-fiber foods like fruits and vegetables with low-fodmap varieties that still provide plenty of dietary fiber.

Low-fodmap sources of fiber include oranges, raspberries, strawberries, green beans, spinach, carrots, oats, brown rice, gluten-free brown bread and flaxseeds.

Fodmap are healthy for most people. However, a number of people are sensitive to them, including those with IBS.

However if you have IBS there is chance your digestive symptoms will improve on a low-fodmap diet