"Its hard to talk about carbs without talking about wheat and its hard to talk about wheat without talking about gluten. Gluten is not a carbohydrate its a mix of proteins found in wheat and its close relatives including spelt kamut and farro as well as in barley and rye. Its what gives bread its elasticity but it also sets off the immune system of people with celiac disease httpceliac.orgceliacdiseasewhatisceliacdisease damaging the small intestine and sometimes producing painful and unpleasant symptoms. Even some people who dont have celiac disease feel better when they dont eat wheat. They may assume that they have gluten sensitivity but some researchers believe that its not the gluten theyre sensitive to. Instead its fermentable oligosaccharides disaccharides monosaccharides and polyols or FODMAPS. Never was a group of molecules more desperately in need of an acronym. FODMAPs are a group of carbohydrates that dont get broken down and absorbed in the small intestine. Instead they pass through to the large intestine where they draw water into the gut and start to ferment httpcdhf.cabankdocument_enfodmaps.pdf. The process by which FODMAPs are broken down and fermented can cause gastrointestinal distress diarrhea bloating pain flatulence and constipation. http Wheat and rye are high in FODMAPs as are onions garlic apples stone fruit pistachios and many other foods. Research by Peter Gibson a professor of gastroenterology at Australias Monash University has found http that some people who believed they were glutensensitive were instead FODMAPsensitive. A lowFODMAP diet eased their symptoms as it does for about  percent of people who suffer from irritable bowel syndrome a condition that causes abdominal pain and bowel changes. Gibson estimates that overall about  percent of the population may be FODMAPsensitive. But theres a problem with a lowFODMAP diet. The fermentation that is painful to that  percent is good for your gut because it stimulates growth of the kind of bacteria associated with digestive health. Following strictly the lowFODMAP diet is associated with changes in the microbiota that many would not equate with good health says Gibson who stresses that a lowFODMAP diet should be used to reduce specific symptoms not as a way to improve health. If your gut can handle FODMAPs foods that contain a lot of them can be very good choices  partly because the fermentation helps your gut biome and partly because the way FODMAPs are digested means youre absorbing fewer calories than indicated on a FODMAPrich products label. Unless you have specific symptoms that a lowFODMAP diet alleviates Gibson says enjoy your FODMAPs Food list  HighFODMAPs protein Legumes LowFODMAPs protein Meat fish chicken tofu HighFODMAPs vegetables  Garlic onions asparagus artichokes sugar snap peas celery sweet corn LowFODMAPs vegetables Green beans carrots cucumbers lettuce tomatoes zucchini HighFODMAPs fruit and nuts  Apples mangoes pears peaches plums watermelon cashews pistachios LowFODMAPs fruit and nuts Bananas oranges grapes almonds HighFODMAPs cereals grains breads pastas  Wheat products barley rye LowFODMAPs cereals grains breads and pastas  Glutenfree bread and pastas oats rice quinoa HighFODMAPs dairy products Soft cheeses cows milk cream ice cream yogurt LowFODMAPs dairy products Lactosefree milk and yogurt hard cheese"