List of High FODMAP Foods

Fruits

  • Apples

  • Apricots

  • Blackberries

  • Cherries

  • Grapefruit

  • Mango

  • Nectarines

  • Peaches

  • Pears

  • Plums and prunes

  • Pomegranates

  • Watermelon

  • High concentration of fructose from canned fruit, dried fruit or fruit juice

Grains

  • Barley
  • Couscous
  • Rye
  • Wheat

Lactose-Containing Foods

  • Buttermilk

  • Cream

  • Custard

  • Ice cream

  • Margarine

  • Milk (cow, goat, sheep)

  • Soft cheese, including cottage cheese and ricotta

  • Yogurt (regular and Greek)

Dairy Substitutes

  • Oat milk (although a 1/8 serving is considered low-FODMAP)

Legumes

  • Baked beans

  • Black-eyed peas

  • Butter beans

  • Chickpeas

  • Lentils

  • Kidney beans • Soybeans

Sweeteners

  • Agave

  • Fructose

  • High fructose corn syrup

  • Honey

  • Isomalt

  • Xylitol

Vegetables

  • Artichokes

  • Asparagus

  • Beets

  • Brussels sprouts

  • Cauliflower

  • Celery

  • Garlic

  • Leeks

  • Mushrooms

  • Okra

  • Onions

  • Peas

  • Scallions (white parts)

  • Shallots

  • Snow peas

  • Sugar snap peas

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