High FODMAP food list

When you’re following a low FODMAP diet, it’s important to know what foods you can eat safely so you can plan meals and snacks. But perhaps just as important to know what to eat, it’s important to know what foods and drinks to avoid. This is because when you’re eating out or purchasing processed food products, there can be hidden ingredients in such items. If consumed, even the smallest amount of such hidden ingredients could trigger uncomfortable digestive symptoms. So, read below for a basic guide to those foods and drinks that are high FODMAP so you can stay safe no matter where you decide to enjoy your next meal.

High FODMAP whole foods

Whole foods are those foods that have been processed as minimally as possible with little to no additives or preservatives. Here is a list of whole foods that are considered high FODMAP, even in small servings (less than ½ cup or less than 1 slice). Disclaimer: This is not a comprehensive list. Please visit the Monash University app for a full list of high FODMAP foods.

• Grains:
  • Pearl barley
  • Wheat bran
  • Oatmeal, pumpernickel, whole wheat, rye, and white bread
  • Fruit and nut granola
  • Wheat couscous
  • Barley or wheat flakes
  • Spelt
  • Flour made from wheat, rye, spelt, or barley
  • Pasta or noodles made from spelt, wheat, or other high FODMAP grains
• Vegetables:
  • Globe or Jerusalem artichoke
  • Asparagus
  • Beetroot
  • Bitter melon
  • Brussels sprouts
  • Butternut squash
  • Cauliflower
  • Celery
  • Dried Chipotle Chili
  • Canned corn kernels
  • Sweet corn
  • Fennel or leek bulb
  • Garlic
  • Snow pea pods
  • Button, Porcini, Enoki, Portobello, and Shiitake mushrooms
  • Onions (fresh red, white, yellow, or shallots)
  • Peas
  • Butternut pumpkin
• Fruit:
  • Apple
  • Apricot
  • Avocado
  • Ripe banana
  • Blackberry
  • Blueberry
  • Cherries
  • Dried cranberries
  • Currants
  • Dates
  • Dried figs, pineapple, raisins, prunes, or goji berries
  • Guava
  • Lychee
  • Mango
  • Honeydew melon
  • Nectarine
  • Peaches
  • Pears
  • Persimmon
  • Pomegranate seeds
  • Raspberry
  • Seedless watermelon
• Dairy:
  • Buttermilk
  • Custard
  • Kefir (made with cow’s milk)
  • A2 milk
  • Coconut milk with inulin
  • Evaporated milk
  • Full cream cow’s or goat’s milk
  • Cow’s milk
  • Soymilk made from soybeans
  • Yogurt made from cow’s milk
• Legumes or nuts:
  • Almonds (more than 10 pieces)
  • Baked, red kidney, black, Borlotti, broad, fava, Haricot, lima, mung, navy, pinto, soy, or butter beans
  • Cashews
  • Chana dal
  • Sprouted chickpeas
  • Falafel
  • Pistachios
  • Split peas
  • Silken tofu

High FODMAP condiments

When you’re following a low FODMAP diet, it’s important not to forget that FODMAPs can be found in condiments as well. Here is a list of some high FODMAP condiments. Disclaimer: This is not a comprehensive list.

• Blueberry jam
• Hummus
• Honey
• Mixed berry jam
• Any condiment sweetened with high fructose corn syrup or sugar alcohols like sorbitol, mannitol, or xylitol
• Blackcurrant marmalade
• Pickled small onions
• Cream-based sauces
• Sauces or condiments containing garlic or onion in any form
• Tahini paste
• Tzatziki dip
• Vegetable pickles/relish
• Syrups made from agave, apple, sorghum, or molasses as well as honey or golden syrup

High FODMAP drinks

Finally, it’s important to remember that some beverages may be high in FODMAPs and could trigger digestive symptoms. Here is a list of some high FODMAP beverages that are high FODMAP in servings of 8 ounces or less. Disclaimer: This is not a comprehensive list.

• Apple juice
• Coffee or tea drinks made with cow’s milk or soymilk made from soybeans
• Orange juice
• Rum
• Chai tea, made strong with water
• Chamomile tea, made strong or weak
• Dandelion tea, made strong with water
• Fennel tea, made strong or weak
• Herbal tea, made strong with water
• Oolong tea, made weak or strong
• Sticky wine
• Coconut water (more than 100 mL)
• Mango juice

Other high FODMAP food and drink tips

Besides the foods and drinks listed above, here is a list of other food items and tips for avoiding high FODMAP food products.

• Carob powder
• Wheat-based cereal bar
• Cookies or energy bars made with wheat, honey, high FODMAP fruit, or containing other high FODMAP ingredients listed above
• Rye crispbread

It’s important to look at the labels of foods very carefully to make sure they don’t contain any high FODMAP ingredients. This is because even the smallest amount of certain high FODMAP foods can aggravate the gut of some people can cause uncomfortable symptoms.

Take home message

When you’re following a therapeutic diet like the low FODMAP diet, it’s just as important to know what not to eat as to know what to eat. This is because even the smallest amount of added onion or garlic, for example. So be sure to avoid the foods above, especially during the elimination phase of the low FODMAP diet, and read every label of foods and drinks before you purchase them. For more information on the low FODMAP diet as well as resources to low FODMAP foods you can purchase, be sure to visit the Casa de Sante website.