Excess fructose (in apples, honey, asparagus)
Foods with a lot of fructose (another FODMAP) compared with glucose can contribute to gas, bloating, and diarrhea. A 2008 study in the Journal of Clinical Gastroenterology found that patients with IBS who followed a non-fructose diet had fewer symptoms.
Found in: Certain fruits (apples, mangoes, watermelons); certain vegetables (asparagus, sugar snap peas); sweeteners (high-fructose corn syrup, agave nectar, honey).
Garlic, onions, and high-fiber cousins
The body’s inability to digest a kind of fiber, called fructan, in these foods can cause flatulence. This fiber (another FODMAP) seems to cause more symptoms than some other kinds, but that may simply be because we eat so much of it.
Found in: Grains (barley, wheat); vegetables (artichokes, onions, garlic); legumes (black beans, kidney beans, soybeans); additives (inulin). Don’t miss these 9 ways to blast belly fat in a single day.
Beans and nuts
We lack the enzyme to break down a FODMAP in these foods, so our gut bacteria must digest them, which produces gas.
Found in: Most beans and some nuts (cashews, pistachios).