| OWL Venice

FODMAPs - What’s Upsetting Your Stomach?

lentils and leeks

Do you constantly experience pain, bloating, or other digestive upsets after eating? Are you tired of discomfort following every meal? Perhaps you’re wondering if you have a food sensitivity. Or you know you have IBS and can’t seem to avoid the side effects of gas, bloating, and bowel issues.

You might benefit from learning about FODMAPs and the effect they can have on your whole body. Let’s take a moment to dive into some basic information about high FODMAP foods and what foods you can replace these with.

What are FODMAPs?

FODMAPs are fermentable carbohydrates that fall in the categories of oligosaccharides, disaccharides, monosaccharides, and polyols. In simple terms, they are carbs that cause digestive issues for certain individuals. FODMAPs are categorized as dietary fiber and are resistant to digestion.

The reason FODMAPs can cause some people problems is because these foods are poorly absorbed and like to hang out in your lower intestines and
interact with your gut microbiome. For people with Irritable Bowel Syndrome, Inflammatory Bowel Disease, or Crohn’s this causes severe discomfort and can lead to more serious issues.

If a food is considered high FODMAP then it exceeds specified limits based on predefined levels. The following are the carbohydrates considered FODMAPs:

  • Fructans - found in many grains
  • Galactans - found in most legumes
  • Lactose - found in dairy products
  • Fructose - found in fruits, veggies, table sugar, and added sugars
  • Polyols - sugar alcohols like sorbitol

How FODMAPs Affect Your Body

The Western diet has caused an increase in the consumption of FODMAPs even in people who immigrate from regions with traditionally healthier diets. Because of this, gastrointestinal issues are more common among Americans. Sensitive individuals are especially responsive to high FODMAP foods.

FODMAPs are fermented into short-chain fatty acids that take up residence in your lower intestine and interact with your natural gut bacteria. This interaction leads to the production of hydrogen gas which is what causes discomfort in people with digestive issues.

Another effect of these foods interacting with your gut bacteria is bacteria overgrowth which could lead to intestinal permeability. FODMAPs can also draw liquid into your digestive tract causing diarrhea and dehydration for some.

Symptoms to look for to determine if you might be sensitive to FODMAPs include:

  • Gas
  • Bloating
  • Stomach pain
  • Reflux
  • Flatulence
  • Bowel urgency
  • Diarrhea
  • Constipation

Bread and apples

High FODMAP Foods to Avoid

Grains like wheat and rye, legumes like beans and lentils, and certain fruits and veggies like garlic and onions.

  • Amaranth
  • Barley
  • Rye
  • Wheat
  • Baked beans
  • Black-eyed peas
  • Broad beans
  • Butter beans
  • Chickpeas
  • Kidney beans
  • Lentils
  • Soybeans
  • Split peas
  • Asparagus
  • Brussels sprouts
  • Cauliflower
  • Chicory leaves
  • Leeks
  • Globe and Jerusalem artichokes
  • Mushrooms
  • Snow peas

Dairy products like milk and cheese.

  • Cottage cheese
  • Cream cheese
  • Milk
  • Ricotta
  • Yogurt

Fruits like figs and mangos and certain sweeteners.

  • Apples
  • Apricots
  • Cherries
  • Peaches
  • Pears
  • Plums
  • Watermelon
  • Agave nectar
  • High-fructose corn syrup
  • Honey

Certain fruits like blackberries and low calorie sweeteners.

  • Sugar-free mints
  • Sugar-free chewing gums

Also, certain teas and alcohols like Chai tea, chamomile tea, coconut water, dessert wine, and rum can really light up your GI tract.

Blueberries and brown rice

Low FODMAP Foods to Consider

It’s true that the list of foods that can cause you discomfort is a long one. But don’t be discouraged! There are still plenty of foods available to you that won’t cause a flareup in your digestive symptoms.

And, you might not be sensitive to all the high FODMAP foods. As you work with your doctor to eliminate these foods, you’ll be able to slowly add them back into your diet to find out which ones are causing your unique issues. Until then enjoy meals comprised of foods from the following:


  • Brown rice
  • Buckwheat
  • Maize
  • Millet
  • Oats
  • Polenta
  • Quinoa
  • Tapioca


  • Chives
  • Chili
  • Ginger
  • Lemongrass
  • Mustard seeds
  • Saffron
  • Turmeric


  • Unripe bananas
  • Blueberries
  • Kiwi
  • Limes
  • Mandarins
  • Oranges
  • Papaya
  • Pineapple
  • Rhubarb
  • Strawberries


  • Bean sprouts
  • Carrots
  • Eggplant
  • Kale
  • Tomato
  • Spinach
  • Zucchini


  • Tofu
  • Eggs
  • Most nuts and seeds


  • Glucose
  • maple syrup
  • Sucrose


  • Cheddar cheese
  • Cream
  • Feta cheese
  • Lactose-free milk
  • Parmesan cheese


  • Black tea
  • Green tea
  • White tea
  • Peppermint tea
  • Coffee
  • Water

Is the FODMAP Diet For Me?

The majority of FODMAPs are prebiotics. Most people need the fermented short-chain fatty acids created by FODMAPs in order to have a fluid digestive system. This process promotes the growth of good gut bacteria. Dietary fiber is essential to most healthy eating habits.

However, for some, including those with chronic digestive issues, trying a low FODMAP diet might significantly improve your symptoms and increase your quality of life.

OWL Broth Elixirs

OWL Bone Broth: Part of the Solution

Our goal is to help educate people how to heal the body holistically instead of putting a bandage on it and hoping everything fixes itself. There are so many factors that can contribute to the irritation and destruction of your intestinal lining. A superb answer is bone broth.

Our Broth Elixirs specifically made for people with IBS and other digestive sensitivities. We don't use garlic or onion in our recipe. Even better, we include healing herbs and other beneficial ingredients. Ingredients filled with antioxidants, vitamins, minerals, stomach-soothing anti inflammatories, and so much more.

When paired with our nutrient-dense Mylkshakes you can enjoy all the benefits of a repaired gut wall, reduced inflammation, and increased energy. Our Broth Elixirs and Mylkshakes nourish your body, reset your gastrointestinal system, and draw out toxins and heavy metals.

Revitalize Your Gut

If you think you have chronic digestive issues, talk to your doctor to find out if high FODMAP foods could be the cause. Consider a Reset Cleanse as part of your treatment, or even if you’re just thinking that you don’t feel exactly yourself and need a fresh start. You deserve a life free from discomfort after eating. Restore your body, raise your quality of life.

Wishing you the best health,
The OWL Fam

Julie Weller

Julie is a self-made writer on a forever journey of fitness and health. As a high school music teacher, she has seen and experienced the challenges of maintaining good health while simultaneously balancing a career and healthy relationships.

Julie has always lived a healthy and active lifestyle. She loves the outdoors, hiking, and camping. Over the years she has continued to learn smarter and better ways to take care of her body while continuing to do the things that make her smile. Naturally, all of her teacher friends wanted to know how she did it - what was her secret?

Julie found herself explaining over and over everything she'd learned in her research, and sharing her experiences through trial and error. Her friends would take her advice, try some new things, and then come back to ask how to take it to the next level.

"You should charge for this kind of information!" Became a constant phrase, and so began her career of writing to share her knowledge with the world through health and wellness companies looking to spread healing and healthy habits within their communities. Now Julie gets to combine two of the things she enjoys most - writing and wellness - and use them to affect change in a real way.

When not making music with her kiddos, or writing wellness tips for a higher quality of life, you can find her reading, hiking, drumming, and fitnessing