FODMAP Food List

The low FODMAP diet really helped ease my IBS symptoms of pain, bloating, gas and the occasional bout of diarrhea. The low FODMAP diet is designed to eliminate key IBS symptom triggers for a few weeks and slowly introduce them back into your diet to better understand what your body can handle and what you should continue to avoid.

When looking over the list of foods, it is initially very scary to see all the things that should be eliminated out of your diet. Many of the items are ingredients in commonly used products, such as salad dressings, pasta sauces and marinades, so it’s very important to read through all the ingredients when purchasing a product.

It’s also essential to know that new items are constantly being tested for FODMAPs, so the list is always changing as more is discovered. Beware of out-dated FODMAP lists that seem to be everywhere online. This high FODMAP list is based on all testing directly from Monash University and was updated in April 2014.

Below are the high FODMAP foods that should be avoided when on the diet. For your convenience, I have listed them below and provided printer friendly versions.

High FODMAP Food List (by Food Group):

High FODMAP Foods to Avoid by Food Group

Fruit

  • Apple
  • Apricot
  • Avocado
  • Banana (Ripe)
  • Blackberry
  • Boysenberry
  • Cherry
  • Dates
  • Longon
  • Lychee
  • Mango
  • Nashi
  • Nectarine
  • Peach
  • Pear
  • Persimmon
  • Plum
  • Prune
  • Tamarillo
  • Watermelon
  • Concentrated Fruit Sources
  • Dried Fruit
  • Fruit Juice
  • Tinned Fruit in Natural Juice

Vegetables

  • Artichoke
  • Asparagus
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Fennel
  • Garlic
  • Leek
  • Mushrooms
  • Onion (All)
  • Peas
  • Pumpkin
  • Shallots
  • Spring Onion (White Part)
  • Snow Peas
  • Sugar Snap Peas
  • Sweet Corn

Dairy

  • Buttermilk
  • Cottage Cheese
  • Cow Milk
  • Cream
  • Cream Cheese
  • Custard
  • Evaporated Milk
  • Frozen Yogurt
  • Goat Milk
  • Ice Cream
  • Lactose
  • Margarine
  • Ricotta Cheese
  • Sheep Milk
  • Sherbet
  • Soft Unripe Cheese
  • Sour Cream
  • Sweetened Condensed Milk
  • Yogurt

Legumes

  • Baked Beans
  • Chickpeas
  • Kidney Beans
  • Lentils
  • Soy Beans

Grains

  • Rye
  • Spelt
  • Wheat

Nuts & Seeds

  • Almonds
  • Cashews
  • Pistachios

Sweeteners

  • Fructose
  • High Fructose Corn Syrup
  • Fruisana
  • Honey
  • Isomalt
  • Maltitol
  • Mannitol
  • Molasses
  • Sorbitol
  • Xylitol

Misc

  • Camomile Tea
  • Chicory
  • Cocoa Powder
  • Dandelion
  • Fennel Tea
  • Instant Coffee
  • Inulin

Alcohol

  • Rum
  • Low Glycemic Index Wine
  • Sticky Wine

For your convenience, here is a Printer Friendly High FODMAP Food List (April 2014). I have also provided the following:

Like I said, it’s overwhelming to read through that list and see some of your favorite foods on the list. For me, I am not a great chef, so the realization that I would have to make all my own sauces, dressings, dips, etc. was a lot to handle.

So… what can you eat? I’ve also outlined a helpful list of low FODMAP foods that are deemed safe, as well as a Sample Meal Plan and Brand Name Packaged Foods to eat. Also, I have provided my favorite low FODMAP items, which mirrors my weekly grocery list.

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32 thoughts on “FODMAP Food List

    • Spelt is a tricky one since technically it is low FODMAP in small amounts, but many people have issues with it since it is not gluten free. I have never had success with spelt, so I completely avoid it.

      • this is correct. Whatever you can read, all types of spelt contains gluten, even though it can be as low as 10 fold less than wheat, it still remains too much.

  1. Confused on the ripe / unripe banana categorization. Many websites have listed ripe bananas as okay and to avoid unripe bananas, however, your list have the opposite. Can you help explain?
    Thanks for all your time getting this information out there! It’s so very helpful for so many!

    • Bananas were thought to be a low FODMAP item until recent testing on ripe bananas found them to be high in FODMAPs (explained a lot for me!). So many of the low FODMAP recipes that contain bananas were created prior to this more recent testing by Monash University. I have the Monash U app, which has the most up-to-date testing information, which is very helpful and where I get my details. Personally, I avoid all bananas, which is a bummer for my taste buds, but not for my body!

  2. Where can I get this list broken down by classification, i.e., fructans, polyols, etc? I have no problem with bananas or other fruits, including avocado.

  3. Thank you for your work, this is a terrific resource. It is helpful to have the latest updates to FODMAPS, even though it means continuous adjustment, hopefully leads to improved health.

  4. I have been following a low FODMAP diet for roughly 4 weeks and yet I kept feeling that certain foods were still triggering me. After spending some time researching my recently diagnosed Dybiosis I came across your page and found that the FODMAP sheet I was following was out of date and included several items that I should really be avoiding. I’ve just downloaded the Monash Uni app you have recommended to someone in an earlier post which will save me walking round with a printed sheet.

    I wish I’d found this page earlier!

    • Personally, I don’t drink beer because I’m gluten free. However, beer is acceptable on the low FODMAP diet, which differs from a gluten free diet. All beer contains barley, which makes it filled with gluten. Only certain beer contains wheat. Again, the low FODMAP diet has loose guidelines and you can see what works well with your body. Good luck!

      • Thank you for your reply, Heather! as a young student, i am still struggling to adapt to the low fodmap diet to counter IBS, but i am really trying my best to learn to live with it. I do have some future questions though, if you could be so kind to answer: i first now realized that you dont need to be glutenfree in order to live with a FODMAP diet. However – is it normal to be totally glutenfree on a FODMAP diet? what do you personally suggest? I also have a question about wheat starch. Is wheat starch allowed in a glutenfree and/or FODMAP diet?

        • Going gluten free is a lifestyle. I chose to do it because it was right for me. When I started the FODMAP diet, I was already gluten free, so it was easier, but I don’t think that’s necessarily normal. The FODMAP diet is short term to figure out what foods impact your health. I would first suggest to the FODMAP diet to see where your triggers are, since its a limited time engagement.

          Wheat starch is FODMAP safe, but not gluten free.

  5. Hi many years ago (about 20) i was diagnosed with IBS the Dr based it all on the symptoms i was having, no tests ever confirmed this diagnose, i suffered for a while then symptoms kind of went away and would appear very rarely. Anyway fast forward 20 yrs to April 2014 i had to have gallbladder removed, no stones but dyskenisia. Now two months out of surgery which was laproscopic, i am expieriencing severe stomach pains lower stomach which ended me up in ER last night, all tests came back normal Dr i was constipated and had gas! I have been on a no fat diet since gallbladder surgery eating lean protien, veg, fruits, whole grain pasta, breads etc and lots of rice and potatoes. but am having gas pains all the time and constipation i am now thinking maybe some of these foods have triggered my IBS again?? I have been researching the Fodmap diet. Do you think this would be a good food plan for someone with IBS and recent gallbladder removal, of course i would have to watch the fat intake apart from that this is an excellent list of foods, i see i have been eating a lot of the bad fodmap foods which i dont really know if they are the culprit as i would eat them before the gallbladder removal. Years ago when suffering IBS symptoms wasnt aware of the Fodmap plan so I never really knew back then what triggered the symptoms. Would appreciate any input. Thank You so much.

    • While I am certainly not qualified to give you a medical opinion, I think that it’s worth a try. Many of the low FODMAP foods will fit within a low fat diet, so I don’t think it will be too difficult to find delicious meals. If the low FODMAP approach scares you, it could be good to try to avoid gluten first to see if that helps. Good luck!

  6. What herbs are good for IBS? I have been drinking organic fennel and chamomile tea for almost 1 year every day however you list them as high FODMAP. Other IBS sites say fennel and chamomile are good for abdominal pain/cramping/IBS symptoms. I get lots of IBS pain and both IBS-C and IBS-D symptoms. I am a vegetarian and trying gluten-free, dairy-free. Any suggestions much appreciated. Thank you

    • Fennel and chamomile teas have been more recently tested for FODMAPs, so this is why they’re on many lists as safe. Outside of tea, they are safe in small quantities. Peppermint tea is the best herb to soothe abdominal pain and I use it frequently. As far as food herbs go, most green herbs are safe. Just ensure they do not include onion or garlic.

  7. Just getting started. What kind of spread or spreads can be used on bread or toast. Have always used country club spread. Thanks for any suggestions.

    • You’ll want a lactose free spread and there’s surprisingly many options out there. Just ensure to read the ingredients carefully. Personally, I like Smart Balance and Earth Balance.

  8. Hi Heather your advice is a great help, thanks. The what’s high and what’s low is confusing with so many opposing info sources. I want to ask about garlic and onion, Is it ok to infuse olive oil with them and use that as way to flavour food?
    Thanks again,

    • The reason that there’s so many lists out there is that testing is ongoing and as more things are tested, the more outdated lists get. For example, it was just discovered that the more a banana ripens, the higher the amount of FODMAPs are in it. This is why you’ll see a lot of lists and recipes that say bananas are safe. I try to keep my lists as updated as possible.
      As for garlic and onion, the fructans in these are water-soluble, not oil-soluble, so garlic or onion infused olive oil is safe. I have a lot more information on getting the garlic and onion flavor in your food.

  9. Hi Heather,

    Is it OK to take fiber supplements on a low FODMAP diet? I’ve been taking Benefiber which is a wheat dextrin fiber. I have had IBS for most of my life. Fiber and probiotics seem to help the most but I still have IBS symptoms so thinking of trying the low FODMAP, gluten free diet.

    • Hi Jan, I use Konsyl, which is soluble fiber, which is gentle on your system. Ensure that your fiber supplement is soluble, and you should be fine. As far as probiotics, I personally don’t use them due to the added ingredients, but double check the additives before you take them. Sometimes, you can eliminate the casing and you’ll eliminate the additives.

    • As far as almonds go, they are safe only in small amounts (1/2 serving or approximately 10 almonds). When you increase the amount, they become high in fructans. Because of this, I stay away from almond products, such as almond milk and almond flour, because you never know the amount of almonds included. Rice milk is a much safer bet.

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