Garlic, onions, and high-fiber cousinsHemera/Thinkstock
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).
Beans and nutsiStock/Thinkstock
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).
Natural and artificial sweetenersiStock/Thinkstock
Sugar alcohols, low-carb sweeteners naturally found in some foods and added to others, are another FODMAP. They don’t easily pass through our cell walls, so gut bacteria digest them, which can cause gas and bloating.
Found in: some fruits (apples, blackberries, nectarines, peaches, pears, plums), vegetables (cauliflower, mushrooms, snow peas), artificial sweeteners (isomalt, mannitol, polydextrose), sugar-free foods.