A Guide to FODMAP

Tamari splash table citrus

Posted on: February 9, 2024

Have issues with digestion? A low FODMAP diet might be what you need. For people with digestive sensitivities, FODMAPs — including carbohydrates found in wheat and beans — have been shown to cause symptoms like gas, bloating and stomach pain. A low FODMAP diet can help you determine the foods that are problematic and those that help reduce symptoms. 

In our guide, we discuss low-FODMAP foods and include some recipes you can try to achieve a FODMAP-friendly diet.


FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Common FODMAPs include:

  • Fructose: This is a simple sugar found in many fruits and vegetables. It makes up the structure of table sugar and most added sugars, though table sugar is considered low-FODMAP. 
  • Lactose: This carbohydrate is found in dairy products like milk and yogurt. 
  • Galactans: A galactan is a polysaccharide with large amounts found in legumes.
  • Polyols: These are sugar alcohols like sorbitol, maltitol and mannitol. They are found in many fruits and vegetables or used as sweeteners. 
  • Fructans: Fructans are in many foods, including grains like wheat, rye and barley.

These short-chain carbs are resistant to digestion. Instead of being absorbed into your bloodstream, they reach the far end of your intestine, where most of your gut bacteria reside. These carbs are then turned into fuel, creating more gas and increasing fluid in the bowel. This can lead to bloating and affect how quickly food is digested, resulting in gas, stomach pain and diarrhea. 

Some high FODMAP foods include

  • Wheat products
  • Garlic
  • Onion
  • Fruits with more fructose than glucose, such as apples 
  • Some vegetables, such as asparagus and cauliflower 
  • Legumes 

These foods are low in FODMAPs:

  • Fruits like bananas, berries and melons
  • Some vegetables, such as lettuce, bell peppers and broccoli
  • Some grains, such as oats and brown rice
  • Nuts like almonds, walnuts and peanuts
  • Protein sources like chicken, beef, eggs, fish and tofu

The goal of a low FODMAP diet is to limit only a few of the foods from each category above — not all of them. Likely, you’ll find that you tolerate some foods better than others if you struggle with irritable bowel syndrome (IBS) or another digestive concern. 

Benefits of a FODMAP-Friendly Diet

Many studies have found a low FODMAP diet could improve IBS symptoms, with one finding 76% of IBS patients reporting an improvement in symptoms. This diet might also result in mental health benefits, as many digestive issues have been known to cause stress and are linked to mental disorders like depression and anxiety.

If you have an intolerance, the benefits of a low FODMAP diet might include:

  • Less gas
  • Less bloating
  • Less stomach pain
  • Less diarrhea
  • Less constipation

Overall, a FODMAP-friendly diet might help you manage your IBS symptoms and improve your quality of life without medicine. 

Our FODMAP Products 

Many Asian dishes are FODMAP-friendly, as they include gluten-free Tamari Soy Sauce as a low-FODMAP alternative to typical soy sauce. Asian cuisines also typically call for low-FODMAP herbs and spices, such as lemongrass, turmeric and coriander. 

At San-J, many of our products are FODMAP-friendly and certified.

Tamari Soy Sauces and Shoyu

The full line of our Tamari Soy Sauces and Shoyu are approved for a FODMAP-friendly diet, which includes the following products: 

Tamari Splash 

Our full line of Tamari Splash products are approved for a FODMAP-friendly diet, including the following products:

Asian Cooking Sauces 

These San-J Asian Cooking Sauces are approved for a FODMAP-friendly diet:

Brown Rice Crackers 

Our full line of brown rice crackers is FODMAP-friendly and approved:

A Day of FODMAP-Friendly Recipes 

When trying out a FODMAP-friendly diet, you’ll want to do some experimenting to discover which foods trigger symptoms and which benefit your body. The following are some examples of low-FODMAP recipes you might try and how to make them.

Breakfast: Cranberry Walnut Oatmeal 

Oatmeal is a breakfast staple, and with the right toppings, it’s FODMAP-friendly! Try out this cranberry walnut oatmeal for breakfast tomorrow. 

Bring 3 ½ cups of water and ¼ teaspoon salt to a boil in a large saucepan. Stir in 2 cups of quick-cooking oats, and let cook for 1 minute over medium heat. Remove the oatmeal from the heat, and stir in 3 tablespoons of sugar and 1 teaspoon of vanilla extract. Top with cinnamon, cranberry sauce and walnuts. You’ll be left with four servings. 

Lunch: Chicken Salad

To make a delicious summertime FODMAP-friendly salad, mix up lettuce, grilled chicken, berries and walnuts. For dressing, you can use one of the following:

  • Extra virgin olive oil and balsamic vinegar
  • Homemade lemon vinaigrette
  • Lemon juice, San-J No Soy Tamari and olive oil dressing

This recipe is super simple and super customizable, perfect for your daily lunches. 

Dinner: Grilled Salmon

Finish off your day with FODMAP-friendly grilled salmon. Prepare a marinade using less-sodium soy sauce, olive oil, maple syrup and balsamic vinegar. After marinating and grilling your salmon, pair it alongside FODMAP-friendly sides like brown rice and steamed broccoli. 

FODMAP-Friendly Snacks

Throughout the day, snack on one of the low-FODMAP foods mentioned above, such as:

  • Nuts
  • Berries
  • Bell pepper slices
  • Hard-boiled eggs 
  • FODMAP-friendly crackers 

Check Out Our FODMAP-Friendly Products 

A FODMAP-friendly diet can make all the difference in your digestive health. Just be sure to discuss any sudden diet changes with your doctor or a dietitian to ensure you follow the diet correctly. FODMAP Friendly is a helpful resource for learning more.

Many Asian dishes can be beneficial to those with digestive concerns, with many low-FODMAP foods and recipes that you can try out at home or in your restaurant. If you’re looking for new recipes and low-FODMAP products, look no further than San-J for delicious and certified FODMAP-friendly products. 

Use our product locator to shop FODMAP-friendly products today.