High FODMAP Foods: Complete List and What to Avoid | Guide

If you experience frequent digestive discomfort, bloating, or stomach pain after eating, high FODMAP foods might be the culprit. Understanding which foods contain these fermentable carbohydrates can help you manage symptoms and improve your quality of life.

FODMAPs are a group of short-chain carbohydrates that are poorly absorbed in the small intestine. For people with sensitive digestive systems, particularly those with irritable bowel syndrome (IBS), these foods can trigger uncomfortable symptoms. This comprehensive guide will help you identify high FODMAP foods and provide suitable alternatives.

What Does High FODMAP Mean?

FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These are scientific terms for specific types of carbohydrates that can ferment in your digestive system.

A food is classified as high FODMAP based on specific threshold levels established through scientific research. According to established guidelines, a food is considered high FODMAP if it contains more than:

• Oligosaccharides: More than 0.3 grams of fructans and galacto-oligosaccharides (GOS), or 0.2 grams for fruits and vegetables
• Disaccharides: More than 1.0 gram of lactose
• Monosaccharides: More than 0.15 grams of excess fructose (0.4 grams for fruits and vegetables when fructose is the only FODMAP present)
• Polyols: More than 0.2 grams of mannitol or sorbitol, or 0.4 grams total polyols

How FODMAPs Affect Digestion

When you consume high FODMAP foods, several things happen in your digestive system:

• They draw extra water into the small intestine, which can lead to diarrhea
• They move into the large intestine where gut bacteria ferment them, producing gas
• They can cause the intestines to stretch and expand, leading to bloating and discomfort
• They may alter bowel movements, causing either constipation or diarrhea

For individuals with IBS or other digestive sensitivities, these effects can be particularly pronounced, causing significant discomfort and disruption to daily life.

Complete High FODMAP Foods List

1. Wheat and Wheat-Based Products

Wheat is the single largest contributor of FODMAPs in Western diets, primarily because it’s so widely consumed rather than being exceptionally high in FODMAPs per serving. The main FODMAP in wheat is fructans.

High FODMAP wheat products include:

• White and whole wheat bread
• Regular pasta and noodles
• Most breakfast cereals containing wheat
• Crackers and cookies
• Pastries, cakes, and muffins
• Couscous
• Regular flour tortillas

Low FODMAP alternatives:

• Gluten-free bread and pasta
• Rice-based products
• Quinoa
• Oats (in moderate portions)
• Corn tortillas
• Buckwheat
• Polenta
• Sourdough spelt bread (limited portions)

2. Garlic

Garlic ranks among the most concentrated sources of FODMAPs, specifically fructans. This presents a significant challenge since garlic is a fundamental flavoring ingredient in countless cuisines worldwide.

The FODMAP content varies depending on preparation. Dried garlic powder contains approximately three times more fructans than fresh garlic. Even small amounts can trigger symptoms in sensitive individuals.

Where garlic hides:

• Sauces and gravies
• Marinades and dressings
• Seasoning blends
• Processed foods labeled with “natural flavoring”
• Stock cubes and bouillon
• Pre-made spice mixes

Low FODMAP substitutes:

• Garlic-infused oil (FODMAPs are not fat-soluble)
• Garlic scape powder (green part only)
• Asafoetida powder
• Fresh ginger
• Chives
• Cumin
• Smoked paprika for depth of flavor

3. Onions

Like garlic, onions are extremely high in fructans and are used extensively in cooking. All varieties of onions—yellow, white, red, Spanish, and shallots—are considered high FODMAP, though they contain varying amounts.

Shallots contain the highest concentration of fructans, while Spanish onions have slightly less. However, even the “lowest” onion varieties still exceed FODMAP thresholds.

Low FODMAP onion alternatives:

• Green tops of spring onions/scallions (avoid the white bulb)
• Chives
• Leek leaves (not the white part)
• Asafoetida powder for onion-like flavor
• Fennel bulb (in small amounts)

4. High FODMAP Fruits

All fruits contain fructose, but not all are high FODMAP. Fruits with more fructose than glucose are more likely to cause digestive issues. Additionally, even low FODMAP fruits can become problematic when consumed in large quantities.

High FODMAP fruits:

• Apples and apple juice
• Pears
• Watermelon
• Mangoes
• Cherries
• Peaches and nectarines
• Plums
• Apricots
• Figs (fresh and dried)
• Dates
• Persimmons
• Blackberries (more than 10 berries)

Low FODMAP fruit options:

• Strawberries
• Blueberries (less than 1/4 cup)
• Oranges
• Grapes (small serving)
• Kiwi
• Pineapple
• Bananas (firm, not overripe)
• Cantaloupe
• Honeydew melon
• Papaya
• Raspberries (less than 1/4 cup)

Important tip: Stick to one serving of fruit per sitting (approximately 3 ounces or 80 grams) to avoid overloading your system with fructose.

5. High FODMAP Vegetables

Vegetables contain the most diverse range of FODMAPs, including fructans, GOS, fructose, mannitol, and sorbitol. Some vegetables even contain multiple types of FODMAPs simultaneously.

High FODMAP vegetables:

• Asparagus
• Cauliflower
• Onions and garlic
• Mushrooms (all varieties)
• Sugar snap peas
• Snow peas
• Brussels sprouts
• Cabbage (savoy)
• Artichokes (globe and Jerusalem)
• Beetroot
• Celery (more than 1/4 stalk)
• Butternut squash
• Leeks (white part)

Low FODMAP vegetables:

• Carrots
• Cucumber
• Lettuce (all types)
• Tomatoes
• Zucchini
• Bell peppers
• Eggplant
• Green beans
• Spinach
• Kale
• Bok choy
• Potatoes
• Sweet potatoes
• Turnips
• Radishes

6. Legumes and Beans

Legumes are well-known for causing gas and bloating, largely due to their high content of galacto-oligosaccharides (GOS). However, preparation methods can significantly affect FODMAP levels.

Canned legumes that have been rinsed contain approximately half the GOS of home-cooked dried legumes, as some FODMAPs leach into the canning liquid.

High FODMAP legumes:

• Chickpeas
• Black beans
• Kidney beans
• Baked beans
• Lentils (all colors)
• Soybeans
• Split peas
• Lima beans
• Butter beans

Low FODMAP protein alternatives:

• Firm tofu
• Tempeh
• Canned lentils (small portions, well-rinsed)
• Canned chickpeas (up to 1/4 cup, well-rinsed)
• All meat, poultry, and fish
• Eggs
• Peanut butter (limit to 2 tablespoons)

7. Dairy Products

Dairy products are the primary source of lactose, a disaccharide FODMAP. However, lactose content varies significantly among dairy products.

Hard and aged cheeses contain minimal lactose because most of it is removed during the cheesemaking process. Cultured dairy products like some yogurts may also be lower in lactose.

High FODMAP dairy:

• Regular milk (cow, goat, sheep)
• Ice cream
• Soft cheeses (ricotta, cottage cheese)
• Cream cheese (large amounts)
• Yogurt (regular)
• Buttermilk
• Condensed milk
• Evaporated milk

Low FODMAP dairy options:

• Lactose-free milk
• Hard cheeses (cheddar, parmesan, Swiss)
• Brie and camembert
• Feta cheese
• Mozzarella
• Butter
• Ghee
• Lactose-free yogurt
• Greek yogurt (small amounts)

8. Sweeteners

Sweeteners can be a hidden source of FODMAPs in processed foods and beverages. Always check ingredient labels, as manufacturers often use high FODMAP sweeteners.

High FODMAP sweeteners:

• Honey
• High fructose corn syrup
• Agave nectar
• Molasses
• Corn syrup
• Sorbitol
• Mannitol
• Xylitol
• Maltitol
• Isomalt

Low FODMAP sweeteners:

• Table sugar (sucrose)
• Maple syrup (pure)
• Glucose
• Brown sugar
• Powdered sugar
• Stevia
• Aspartame
• Saccharin
• Rice malt syrup

9. Other High FODMAP Grains

While wheat gets most of the attention, other grains can also be high in FODMAPs. Rye, for instance, contains nearly twice the FODMAPs found in wheat.

Interestingly, processing methods can dramatically change a grain’s FODMAP content. Sourdough fermentation, for example, can reduce fructan content by over 70%.

High FODMAP grains:

• Rye bread (except sourdough)
• Barley
• Wheat-based products
• Amaranth flour

Low FODMAP grain alternatives:

• White and brown rice
• Rice noodles
• Oats and oatmeal
• Quinoa
• Millet
• Sorghum
• Corn and cornmeal
• Buckwheat
• Gluten-free oats
• Sourdough spelt bread (limited portions)

10. Nuts and Seeds

Not all nuts are created equal when it comes to FODMAPs. Some are high in GOS or fructans, while others are perfectly suitable for a low FODMAP diet.

High FODMAP nuts:

• Cashews
• Pistachios
• Almonds (more than 10 nuts)

Low FODMAP nuts and seeds:

• Macadamia nuts
• Peanuts
• Pecans
• Walnuts
• Pine nuts
• Pumpkin seeds
• Sunflower seeds
• Chia seeds
• Sesame seeds

11. Beverages

Many beverages contain high levels of FODMAPs, and this isn’t always obvious from the ingredients. Concentrated fruit juices are particularly problematic because multiple fruits are used to create one serving.

High FODMAP beverages:

• Apple juice
• Pear juice
• Mango juice
• Orange juice (large servings)
• Coconut water
• Chamomile tea
• Fennel tea
• Oolong tea
• Soy milk (regular)
• Oat milk (regular)
• Coconut milk (from carton)
• Rum
• Dessert wines
• Kombucha

Low FODMAP beverages:

• Water
• Coffee (black)
• Black tea
• Green tea
• Peppermint tea
• White tea
• Rooibos tea
• Almond milk (small amounts)
• Lactose-free milk
• Cranberry juice
• Tomato juice
• Wine (red or white, in moderation)
• Beer (in moderation)
• Vodka
• Gin

Who Should Avoid High FODMAP Foods?

It’s crucial to understand that FODMAPs aren’t inherently “bad” for everyone. In fact, they provide important health benefits for most people, acting as prebiotics that feed beneficial gut bacteria.

People Who May Benefit from a Low FODMAP Diet:

• IBS sufferers: Approximately 70% of people with IBS experience significant symptom relief on a low FODMAP diet
• Those with SIBO: Small Intestinal Bacterial Overgrowth can make FODMAP digestion more problematic
• People with functional digestive disorders: Conditions causing chronic bloating, pain, or altered bowel habits
• Individuals with inflammatory bowel disease (IBD): During flare-ups, some people with Crohn’s or ulcerative colitis find relief

Who Should NOT Restrict FODMAPs:

• People without digestive symptoms
• Those who haven’t confirmed food triggers through proper testing
• Individuals with eating disorders or restrictive eating patterns
• Children, unless under medical supervision
• Anyone without professional guidance, as improper implementation can lead to nutritional deficiencies

The Three Phases of the Low FODMAP Diet

The low FODMAP diet isn’t meant to be permanent. It follows a structured approach in three distinct phases:

Phase 1: Elimination (2-6 weeks)

During this phase, all high FODMAP foods are eliminated from your diet. This allows your digestive system to calm down and provides a baseline for comparison. Most people begin noticing symptom improvement within 2-4 weeks.

Phase 2: Reintroduction (6-8 weeks)

Foods are systematically reintroduced one at a time, testing different FODMAP groups separately. This helps identify which specific FODMAPs trigger your symptoms and in what amounts.

Phase 3: Personalization (Ongoing)

Based on your findings during reintroduction, you create a personalized long-term eating plan that includes as many foods as possible while avoiding your specific triggers.

Working with a Registered Dietitian

The low FODMAP diet is complex and can be challenging to implement correctly without guidance. Working with a registered dietitian who specializes in digestive health offers several advantages:

• Proper implementation of all three phases
• Nutritional adequacy throughout the process
• Accurate identification of trigger foods
• Meal planning assistance
• Label reading education
• Support during challenging phases
• Prevention of unnecessarily restrictive eating patterns

Research consistently shows that people who work with dietitians have better outcomes and are more successful at properly implementing and eventually liberalizing their diets.

Tips for Following a Low FODMAP Diet

1. Use Validated Resources

Download the Monash University FODMAP app, which provides the most up-to-date and scientifically validated information about FODMAP content in foods.

2. Read Labels Carefully

High FODMAP ingredients often hide under names like “natural flavoring,” “spices,” or “chicory root extract.” Learning to identify these is essential.

3. Watch Portion Sizes

Even low FODMAP foods can become high FODMAP in large quantities due to FODMAP stacking. Stick to recommended serving sizes.

4. Keep a Food Diary

Track what you eat and how you feel. This helps identify patterns and triggers that may not be obvious.

5. Don’t Stay on Elimination Long-Term

The elimination phase should typically last only 2-6 weeks. Staying on it longer than necessary can harm your gut microbiome and lead to nutritional deficiencies.

6. Consider Cooking Methods

Some preparation methods can affect FODMAP content. For example, rinsing canned legumes reduces their FODMAP load.

7. Plan Ahead

Eating out can be challenging on a low FODMAP diet. Research restaurants beforehand and don’t hesitate to ask questions about ingredients and preparation methods.

Common Mistakes to Avoid

• Self-diagnosing: Always consult with a healthcare provider before starting a low FODMAP diet to rule out other conditions
• Eliminating foods indefinitely: This can harm your gut health and lead to food fears
• Not reintroducing foods properly: Skipping the reintroduction phase means missing the main benefit—knowing your specific triggers
• Following the diet if you don’t need to: If you don’t have digestive symptoms, there’s no benefit to restricting FODMAPs
• Assuming all FODMAPs are triggers: Most people only react to 1-2 FODMAP groups, not all of them
• Neglecting nutrition: Ensure you’re getting adequate fiber, calcium, vitamin D, and B vitamins

When to See a Doctor

Before starting a low FODMAP diet, consult with a healthcare provider if you experience:

• Persistent or severe abdominal pain
• Unexplained weight loss
• Blood in stool
• Severe or chronic diarrhea
• Night sweats or fever
• Family history of colon cancer, celiac disease, or IBD

These symptoms could indicate conditions that require medical attention beyond dietary changes.

The Bottom Line

High FODMAP foods include common items like wheat, onions, garlic, certain fruits and vegetables, dairy products, and legumes. While these foods can cause significant digestive distress in people with IBS and other sensitive conditions, they’re beneficial for most people.

If you suspect FODMAPs are causing your symptoms, work with a healthcare provider or registered dietitian to determine if a low FODMAP diet is appropriate for you. When properly implemented, this diet can provide remarkable symptom relief for the right individuals.

Remember that the goal isn’t to avoid high FODMAP foods forever, but to identify your specific triggers and create a personalized, sustainable eating pattern that supports both digestive comfort and optimal nutrition.

With the right approach, guidance, and patience through all three phases of the diet, you can develop a long-term eating plan that allows you to enjoy a wide variety of foods while managing your digestive symptoms effectively.

Sources:

• National Institutes of Health – FODMAP Content Classification
• Monash University FODMAP Research
• NIH – Low FODMAP Diet for IBS Management
• PubMed Central – FODMAP Diet Effectiveness
• King’s College London – FODMAP Research
• NIH – IBS Symptom Relief with Low FODMAP Diet