List of High FODMAP Foods
Fruits
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Apples
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Apricots
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Blackberries
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Cherries
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Grapefruit
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Mango
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Nectarines
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Peaches
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Pears
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Plums and prunes
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Pomegranates
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Watermelon
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High concentration of fructose from canned fruit, dried fruit or fruit juice
Grains
- Barley
- Couscous
- Rye
- Wheat
Lactose-Containing Foods
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Buttermilk
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Cream
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Custard
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Ice cream
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Margarine
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Milk (cow, goat, sheep)
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Soft cheese, including cottage cheese and ricotta
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Yogurt (regular and Greek)
Dairy Substitutes
- Oat milk (although a 1/8 serving is considered low-FODMAP)
Legumes
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Baked beans
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Black-eyed peas
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Butter beans
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Chickpeas
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Lentils
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Kidney beans • Soybeans
Sweeteners
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Agave
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Fructose
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High fructose corn syrup
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Honey
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Isomalt
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Xylitol
Vegetables
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Artichokes
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Asparagus
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Beets
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Brussels sprouts
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Cauliflower
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Celery
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Garlic
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Leeks
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Mushrooms
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Okra
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Onions
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Peas
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Scallions (white parts)
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Shallots
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Snow peas
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Sugar snap peas
© RCA Fitness