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):
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:
- High FODMAP Food List by FODMAP Group Printout (April 2014)
- Low FODMAP Food List Printout (April 2014)
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.
Living Happy with IBS 
Reblogged this on tanusreeroy and commented:
This is really helpful for those who are following low fodmap diet.
i have sibo i would like a list of food i can have i wanted to make sure i eat the good food for this
sibo.
Several list have said spelt is good for you and another has said its bad for you. Very confusing !
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.
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!
I had a feeling your list was more accurate! Thanks a million for clearing that up.
Is peanut butter ok on this diet?
Some are, in limited quantities. Stick to an all-natural peanut butter (without HFCS) and use sparingly, since peanuts become high FODMAP in large quantities. My go-to is Skippy Natural Creamy Peanut Butter.
How about eggplants? I love them! Do you know if they are okay to eat? Thanks! Keep up the great work!
Great news… Eggplants are low FODMAP! I will be sure to add this to the list. Enjoy!
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.
Hi Lia, my apologies for the delay, I was on vacation. Here’s where you can find the printable list by FODMAP group: https://livinghappywithibs.files.wordpress.com/2014/04/high-fodmap-foods-to-avoid-by-fodmap-20140406.pdf
Good luck!
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.
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!
hey! why shouldnt you avoid beer as an alcohol product? there is a lot of gluten in beer! 🙂
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.
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!
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.
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.
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.
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.
how about almond milk? Is that safe?
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.
I’m curious how recent the testing is for pumpkin…it is listed in a lot of places as low fodmap. But you say to avoid it altogether. Sad!
Oh and what about goat cheese? Is that ok?
Not sure about the date of the pumpkin testing, but if you keep it under 1/2 serving, you should be good. Goat cheese has a lower amount of lactose, so you should be OK in small quantities.
Thanks!
I’ve seen avocado on a lot of high FODMAP lists but not on those ones you give. A whole organic sweet potato or avocado for a snack were huge staples in my diet. I see that I now need to limit my sweet potato (huge bummer). Am I loosing avocado too?
Elizabeth – Avocado is on my high FODMAP list above (under fruit), just like all the others. Sorry, but it will need to be excluded during the elimination phase.
Hello Heather!
First of all thank you for your blog, it is a great help to me.
My question for you is regarding lactose and gluten in the low FODMAP diet. I have been through just about every test available when it comes to digestive problems before recently getting diagnosed with IBS (aka. we have no idea what is wrong with you!)
I have been tested for lactose and gluten intolerance twice and the tests were negative and I don’t seem to react to dairy products. I am not yet sure about wheat etc and have read that it can cause problems even if you do not suffer from gluten allergy.
Will I still have to stay away from dairy and gluten products?
I, too, have had ever test in the book come back negative, including wheat and milk allergy and gluten and lactose intolerance. Defeating, isn’t it? However, I choose to be completely gluten free because I always fee better when I exclude it from my diet, even though a test never reflected that. The best advice I can give you is to listen to your body and hear what it’s trying to tell you. Try being gluten free for a bit and see how you feel. In my opinion, being gluten free isn’t nearly as bad as being in pain or running to the bathroom every 20 minutes!
Thanks for sharing your thoughts on kefir. Regards
I have lost a tremendous amount of weight due to digestive problems now I don’t know what to eat so I can gain it back.I don’t have a gallbladder and I have developed gastritis and esophagitis.It is a nightmare for me to figure out where to go from here.I think I have SiBO because of all my other issues but my Dr.doesn’t have the test I would need to find out if that’s the case.Any advice out there please,thank you ,Christine
Hi Christine, on the low FODMAP there are a few things that can help you gain weight: potatoes, rice, quinoa, eggs, and any meats or fish that you prefer.
I have been consuming a tea made from chaga mushrooms. It is supposed to be of great benefit for many things and hence the reason I started drinking it instead of coffee. Should I be excluding this tea as well? I haven’t quite figured out if it agrees with my stomach yet or not as I only have one cup a day and right now, there are so many other foods that seem to bother me. Thanks!
Chaga mushrooms have not yet been tested for FODMAPs, so I would be very cautious. A great alternative in the meantime is peppermint tea, which is great for soothing your stomach.
Hi
I just discovered your site. I’m pretty overwhelmed with the restrictions. I am not intolerant to gluten. I’ve done the test so it pains me to see that with IBS I have to start taking that into account. Very sad!
However I’m confused about fennel tea. It is supposed to help with gas and bloating which is a clear symptom of IBS. Some sites recommend it for this reason. Would you share why you have it on your High FODMAP list?
I have it on the high FODMAP list because it tested high in FODMAPs according to Monash University. Many items that were thought to be beneficial for IBS symptoms have been found to be high in FODMAPs. That being said, if fennel tea works to calm your symptoms, go for it.
Thank you for your reply.
I’m very confused on the lists I keep seeing. The list from my doctor states that garlic powder is fine, but every list online I found say absolutely not. Also, the list from my doctor says green beans are bad, but I can’t find that on any other list. Is there a super up to date list that you know of? Or somewhere where you can actually see how much fodmaps are ina particular food?
There is a lot of conflicting information online since FODMAP testing is ongoing. Lists quickly get outdated as new items are tested. The most up-to-date and accurate information is the Monash University FODMAP App. It lets you know what foods are high and low, and if you can’t find a food, it lets you know that it hasn’t been tested.
That being said garlic powder should be avoided, but green beans should be fine!
Hi there! JUST found this site, how wonderful! Wondering about coconut milk/water, kefir (dairy and water varieties), and kombucha. Apologies if they were listed or mentioned in the comments already. Thank you so much! 🙂
I have been hearing a lot lately about how grape seed oil is better than olive oil. Is it a good alternative for this diet?
hi, i have been trying to find out if dextrose and sunflower seeds are ok? Please inform, thank you.
Sunflower seeds are safe and dextrose has not yet been tested.
Any advice on here would be amazing :
I have IBS and suffer badly with gas, I have noticed (after completing the fodmap diet over the past 2 weeks) that I only get gas in the evening.
Any ideas what I can do or change to stop this??
Thanks 🙂
I have seen contradictory information about whether Rice Krispies and Rice Chex are low FODMAP foods. Without using brand names, it is hard to know if the Monash University list is referring to these products. Assuming they are low, what would be considered a portion size that is appropriate for someone watching FODMAPs?
When is the list of foods to avoid going to be updated? It is almost 2 years old and there have been many updates.
Hello, I am new to this and don’t know if my life long stomach aches are IBS but this diet should let me know I guess if things get better or not. I take apricot kernels and also bee pollen. Are either of these considered safe? What about supplements like slippery elm powder and glycine and l-glutamine? Sorry to ask so many questions. Thanks for any answers.
Sorry, I also meant to ask about Amalaki (or Amla) powder which is called the Indian gooseberry though I don’t think that they are related. It is super rich in natural Vit C and I use it daily.
oh, and Erythritol sweetener? Sometimes called Swerve or Truvia?