If you’ve ever experienced bloating, discomfort, or irregular digestion after meals, you’re not alone. For many of our clients at Ascend, these symptoms are tied to something called FODMAPs—a group of fermentable carbohydrates that can trigger symptoms in people with sensitive guts, especially those with IBS (Irritable Bowel Syndrome).

What Are FODMAPs?

FODMAPs are short-chain carbohydrates that aren’t fully absorbed in your intestines. When they reach the small intestine, they draw water into the gut. Once they move into the large intestine, gut bacteria ferment them—producing gas as a byproduct. This combination of gas and water can cause the gut wall to stretch, which may lead to bloating, cramping, and discomfort.

For people with IBS, this can feel especially intense. But here’s the good news: reducing FODMAPs in the diet has been shown to significantly improve symptoms for many sufferers.

Breaking Down the FODMAPs

FODMAP stands for:

Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Let’s take a closer look at each group and where they show up in food:

1. Oligosaccharides

Includes: Fructans (e.g. inulin) and Galacto-oligosaccharides (GOS)
Found in:

• Wheat and rye (especially in large quantities)

• Garlic and onions

• Legumes and lentils

2. Disaccharides

Main FODMAP: Lactose
Found in:

• Milk

• Yogurt

• Soft cheeses

3. Monosaccharides

Main FODMAP: Fructose (in excess of glucose)
Found in:

• Honey

• Apples, pears, and mangoes

• High-fructose sweeteners like agave

4. Polyols

Includes: Sorbitol, Mannitol, Xylitol
Found in:

• Sugar-free gum and mints

• Stone fruits like cherries, plums, and nectarines

• Cauliflower, mushrooms

So… Should You Cut Out All FODMAPs?

Not necessarily. The goal isn’t to eliminate these foods forever—it’s to identify which ones trigger your symptoms and then personalise your diet accordingly.

A low-FODMAP diet is best done with guidance, especially from a qualified dietitian. The process usually involves three phases:

1. Elimination of high-FODMAP foods

2. Reintroduction of FODMAPs one at a time

3. Personalisation of your long-term diet

This approach helps you figure out your unique tolerance and build a sustainable eating pattern that supports your digestion without being overly restrictive.

Best Resource? Monash University

Monash University is the global leader in FODMAP research and provides the most up-to-date, evidence-based tools to support clients with IBS. Their app is incredibly helpful for identifying which foods to limit or enjoy freely during each phase of a low-FODMAP diet.

You can check out their website or app for practical guidance and food lists: Monash FODMAP

Final Thoughts from Ascend

If you’ve been struggling with gut issues, this might be the missing piece. As always, we recommend working with a dietitian or functional health coach to explore whether a low-FODMAP approach is right for you.

At Ascend, we’re here to help guide your journey—not just with workouts and macros—but with evidence-based solutions that truly support your energy, performance, and health.