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Nutrition

FODMAP Five Group Map Basics

FODMAP five group map basics sort fermentable carbs into oligosaccharides, lactose, fructose, and polyols—so trials target groups instead of vague ingredient fear.

FODMAP five group map basics organize fermentable carbs into oligosaccharides (fructans, GOS), disaccharides (lactose), monosaccharides (excess fructose), and polyols (sorbitol, mannitol)—so elimination and reintroduction target groups, not random ingredient fear. Wheat onion piles hit fructans; milk hits lactose; sugar-free gum hits polyols.

Stacking groups in one meal often hurts more than any single green-listed item. This map is a clinician-guided IBS tool, not a weight-loss hack.

Common questions

  • Do you eliminate all five groups at once?

    Strict low FODMAP phases usually limit all groups briefly under guidance, then reintroduce one group at a time to find personal thresholds—not permanent total avoidance.

Related guide

Low FODMAP Starter Guide: Elimination, Safe Foods, and Reintroduction →

Related terms

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