If you have irritable bowel syndrome or any type of digestive issues (supposedly, all the hot girls do), you’ve likely heard of the “FODMAP” diet. But what does that mean exactly? It’s a term experts want to demystify.

“Most people can eat high FODMAP foods without issue, as these are generally healthy foods that encourage growth of good bacteria,” says Samantha Dieras, RD, director of ambulatory nutrition services at Mount Sinai Hospital. “Persons with IBS can be more sensitive [to certain foods], and using a low FODMAP diet to gain control of their symptoms may be helpful.”

Below, the experts break down everything you need to know about low FODMAP foods and figuring out whether this is the healthiest diet for you.

What is FODMAP?

FODMAP is an acronym: Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. According to Dieras, FODMAP refers to short-chain carbohydrates that are poorly absorbed in your small intestine and fermented by gut bacteria in the large intestine, which can lead to water being drawn into the large intestine. When you eat foods with high amounts of FODMAP, this then causes issues such as bloating, gas, abdominal pain, and diarrhea, as well as more sensitivity for anyone with IBS.

Australian university Monash University, which has created an app dedicated to learning more about FODMAP, breaks down the acronym even further as follows:

• Fermentable: this means something that can be fermented
• Oligosaccharides: carbohydrates composed of simple sugars and can be found in foods like wheat, rye, and some legumes.
• Disaccharides: this is found in your dairy products, like milk, cheese, and yogurt.
• Monosaccharides: also known as fructose, this will be found in things like corn syrup.
• Polyols: these are sugar alcohols known as sorbitol and mannitol that you can find in things like artificial sweeteners, but also some vegetables and fruits.

What are low FODMAP foods?

If you’re looking at a FODMAP list, you’ll notice that many food categories have both low and high FODMAP foods. If you’re looking for low FODMAP options, you can turn to the following:

Vegetables

Dieras lists vegetables such as eggplant, beans, cucumber, and bok choy as some of the low FODMAP vegetables you can add to a low FODMAP diet. You can eat them alone, cook them as side dishes, incorporate them into a salad, etc. The options are many, making this one of the easiest low FODMAP food options.

Fruits

Monash University lists fruits like cantaloupe, kiwi fruit, mandarin, and orange as some of the fruits that are low in polyols, therefore low FODMAP foods.

Meats and Poultry

If you like meat, Dieras says to go as plain as possible. Plain chicken, beef, turkey, lamb, or pork are your best options for a low FODMAP option.

Nuts and Seeds

For a snack or garnish, there are low FODMAP nut and seed options. Monash University lists macadamias, peanuts, pumpkin seeds, and walnuts as some of the best ones to add to your diet.

Who should consider a low FODMAP diet?

A FODMAP diet is a way for someone with IBS or experiencing digestive issues such as bloating, gas, abdominal pain, or diarrhea to understand which foods they’re able to tolerate better, says Diears. This will also allow the gut to rest and heal. If you aren’t experiencing that much discomfort when you eat, then you are mostly okay to go on with your regular diet.

Are there any risks to a low FODMAP diet?

Dieras says that a low FODMAP diet can be restrictive, which comes with its own set of problems. “When restricting foods or food groups, there is the risk of developing nutritional deficiencies, which may contribute to other health consequences,” she says. Balance here is key. You may be able to get away with small portions of certain high FODMAP foods or be able to do a reintroduction phase, so you don’t have to completely cut those foods off. It’s best to work with a registered dietitian or a healthcare provider to figure out the best and safest steps for your diet.

What are the most common high FODMAP Foods?

Again, Dieras says it’s important to note that high FODMAP foods are considered healthy and shouldn’t be eliminated permanently if you don’t need to. But if they are causing you issues, you just have to learn how to adjust your diet the right way for you to improve your digestion. That said, the three most common high FODMAP foods are:

Wheat

Studies show that wheat is high in oligosaccharides, so if you’re looking for better food replacements, Dieras says you can opt for quinoa and rice. Monash University also lists corn flakes, oats, and wheat-, rye-, and barley-free breads.

Dairy

Because dairy is a source of disaccharides, you might be better off with dairy alternatives. Dieras lists almond milk, lactose-free options, rice milk, cashew milk, and aged hard cheeses.

Artificial Sweeteners

Artificial sweeteners are known to have both monosaccharides and polyols, making them high on the FODMAP food list. Dieras says some better alternatives include dark chocolate and maple syrup.

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