Which foods are high FODMAP?
If there’s one question we get more than any other it’s: which foods are high FODMAP? Unsurprising, as this is an increasingly confusing topic with plenty of conflicting information. Here are the most common, high FODMAP foods. This is by no means an exhaustive list. You can find our full, most up-to-date list of food’s FODMAP content in our simple FODMAP challenge.
List of high FODMAP foods
Fruit
- Apples
- Pears
- Mangoes
- Cherries
- Figs
- Pears
- Watermelon
- Blackberries
- Peaches
- Plums
Vegetables
- Artichoke
- Garlic
- Spring onion
- Onion
- Leek
- Mushrooms
- Snow peas
- Cauliflower
Grains & cereals
- Wholemeal bread
- Rye bread
- Wheat pasta
- Cereals containing wheat
Legumes & pulses
- Red kidney beans
- Split peas
- Baked beans
Dairy
- Soft cheeses
- Milk
- Yoghurt
Meat
- Be careful of processed and marinated meats as they might contain garlic, onion and other high FODMAP additions.
Nuts & seeds
- Cashews
- Pistachios
Sugars & sweeteners
- Honey
- High fructose corn syrup
- Many artificial sweeteners, read more on that in our guide to sugar and other sweeteners for IBS.
While a list of low and high FODMAP foods can help, it might not always be the most up to date information as foods are constantly being tested and retested in different forms.
For this reason, our favourite resource to recommend is easily the Monash Uni App, available from iTunes or Google Play. It has a comprehensive list of foods, indicating FODMAP content, along with some recipes and information about FODMAPs. The app is updated as new research is done meaning you always have the most up to date info on hand.
Another super useful app is FODMAP Friendly, available on iTunes and Google Play. This comes from the guys who test foods for FODMAP content and includes more information, particularly about packaged foods.
Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.
If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a health professional, get started with the manage your gut symptoms program.
Reviewed by the healthylife Advisory Board March 2022