FODMAPs are short-chain carbohydrates that can be poorly absorbed in the small intestine and rapidly fermented in the large intestine. There are 6 sugars classified as FODMAPs:

Excess fructose

• Fructose attracts water into the bowel, so the symptoms most likely to occur following high intakes (in people with IBS) are diarrhoea, abdominal pain, and bloating.
• Food sources of excess Fructose include artichokes, sugar snap peas, apples, boysenberry, figs, dried fruit, fruit bars, mango, nashi pears, pears (canned in natural fruit juice), tamarillo, watermelon, feijoa, apple juice, fruit blends, high Fructose corn syrup, honey, tropical juices

Lactose (found in milk and milk products)

• In people who lack the enzyme needed to break down lactose, undigested lactose reaches the large intestine where it attracts water into the bowel. It is also fermented by gut bacteria, producing gas. These effects result in symptoms including diarrhoea, bloating and abdominal pain.
• Food sources of lactose include cow's milk (regular and low fat), condensed milk, yoghurt (regular and low fat), custard, evaporated milk, ice cream

Polyols (eg. sorbitol, mannitol)

• Because polyols are small in size, they attract water into the bowel. Common symptoms experienced after eating polyol-rich foods (in people with IBS) are diarrhoea and abdominal pain.
• Food sources of sorbitol include apples, apricots, nashi pears, nectarines, peaches, pears, plums, artificial sweeteners (e.g. sorbitol, mannitol, xylitol, isomalt)
• Food sources of mannitol include mushrooms, snow peas, clingstone peach, watermelon

Oligosaccharides - fructans (FOS) and galacto-oligosaccharides (GOS)

• Fructans and GOS are malabsorbed and fermented in everyone and are thought to have positive effects on the gut bacteria. However, in people with IBS, the gas produced through fermentation can lead to significant discomfort, and symptoms of abdominal pain, excessive wind, bloating and altered gut motility. This is because people with IBS have a highly sensitive gut.
• If your symptoms allow, including small amounts of foods rich in oligosaccharides may be a good idea, due to the beneficial effects of these carbohydrates on the gut bacteria.
• Food rich in fructans include garlic, leek, onion (red, white, shallot), artichokes, wheat flake cereal, roti bread, wheat pasta, pearl barley, dried apricot, peaches, watermelon, banana (common, ripe)
• Foods rich in GOS include butter beans, green peas, pistachios, cashews, custard apples, soy milk (made from whole soy beans), oat milk