So what foods contain high amounts of FODMAPs? Common sources include, but are not limited to:
- Oligosaccharides - Wheat bran, barley, onions, garlic, beans, legumes, and added fibers such as inulin, chicory root, and FOS (fructooligosaccharides).
- Fructose - This fruit sugar is found in certain fruits such as apples, pears, peaches, plums, cherries, as well as dried fruit, honey, and agave nectar.
- Lactose - This milk sugar is found in whey protein concentrate, dairy milk, soft cheeses, yogurt, and ice cream.
- Polyols/Sugar Alcohols - Polyols naturally occur in certain fruits and vegetables, such as blackberries, avocado, and cauliflower. Sugar alcohols are found in many reduced-sugar energy bars, sugar-free gum/candy, and "diet drinks".