FODMAP-list, A guide to what you should eat and what you should avoid

FODMAP works like this:

Fructose: Fruit sugar found in certain fruits and vegetables, such as mango, and in honey
Lactose: Milk sugar found in dairy products from cows, sheep, and goats
Oligosaccharides: Dietary fiber found in peas, beans, onions, garlic, wheat, barley, rye, beets, and artichokes
Sugar alcohols: Sweeteners in chewing gum and throat lozenges, naturally occurring in cauliflower and mushrooms

In the image below, you get a sample of our FODMAP guide where we provide concrete examples of what is high-FODMAP and low-FODMAP.