Find out if a food is high, moderate, or low FODMAP. Helpful for managing IBS, irritable bowel syndrome, and gut sensitivity. Search 280+ foods across all categories.
160 foods found
High fructose + sorbitol. Even small amounts can trigger symptoms.
High in sorbitol and fructose.
High in sorbitol — limit to ⅛ of a whole avocado per serving.
Ripe bananas are high in fructose. Unripe (firmer) bananas are low FODMAP.
Unripe/green bananas are low FODMAP. 1 medium serving.
Safe in servings of ~20 berries (40g). Larger amounts can be high.
Very high in sorbitol. A major FODMAP trigger.
Low FODMAP in servings of 2 clementines.
Safe at 1 cup serving.
Low FODMAP at 1 cup serving.
High in fructans and fructose.
Very concentrated fructose and polyols.
High FODMAP even fresh.
Low FODMAP at ½ small grapefruit. Larger portions become moderate.
Low FODMAP at 1 cup (150g). High in fructose at larger amounts.
High in fructose and polyols.
2 kiwis is a low FODMAP serve.
Juice and zest are low FODMAP.
Juice and zest are low FODMAP.
High in fructose and polyols.
Low FODMAP at 1 small slice (40g). High FODMAP at larger amounts.
High in sorbitol and fructose.
1 medium orange is low FODMAP. Excess can be moderate.
Low FODMAP at 1 cup.
Low FODMAP at 2 whole fruits.
High in sorbitol and fructose. A major trigger.
Very high in fructose and sorbitol. One of the highest-FODMAP fruits.
1 cup (140g) is low FODMAP.
High in sorbitol. Triggers IBS symptoms in many people.
High in fructose.
Concentrated sorbitol and fructose. Strong laxative effect.
Low FODMAP at ~10 berries (60g).
Low FODMAP at 1 medium fruit.
Safe at 10 medium strawberries (150g).
High in fructose and polyols. Even small amounts trigger symptoms.
Very high in fructans. One of the highest FODMAP vegetables.
High in fructans. A significant trigger.
Low FODMAP at 2 slices (40g). High in fructans at larger amounts.
All colors are low FODMAP. Safe.
Low FODMAP at ½ cup. High FODMAP at 1+ cups due to fructans.
Stems are lower FODMAP than florets.
High in fructans. Notorious IBS trigger.
Low FODMAP at ¼ cup (35g). Higher amounts have significant fructans.
Safe at ¾ cup.
High in fructans.
Safe in normal serving sizes.
High in fructans and polyols. A well-known trigger.
High in mannitol.
½ cup or ½ cob is low FODMAP.
Safe in normal amounts.
Safe at 1 cup.
½ cup is low FODMAP.
Very high in fructans. One of the highest FODMAP foods. Even small amounts can trigger symptoms. Garlic-infused oil is safe.
High in fructans. Substitute with garlic-infused oil.
15 beans (75g) is low FODMAP.
Safe at 1 cup.
Green leaves only are safe. The white/light green parts are high FODMAP.
The white/light green part is high in fructans.
All common lettuce types are low FODMAP.
High in polyols (mannitol). Most varieties are high FODMAP.
Oyster mushrooms are an exception — low FODMAP.
Safe at ½ cup (85g).
Very high in fructans. Major IBS trigger. Even cooking stock made with onion can trigger symptoms.
The green tops of green onions/scallions are low FODMAP. The white bulb is high.
Safe at ½ cup.
High in fructans and GOS (galacto-oligosaccharides).
Safe in normal servings. Low FODMAP.
½ cup is low FODMAP.
Low FODMAP.
Safe.
Very high in fructans. Same risk as onion.
Safe at 1 cup serving.
Low FODMAP at ¼ cup.
Low FODMAP at ½ cup (70g). Larger amounts contain notable polyols.
Fresh tomatoes are low FODMAP at 1 medium tomato.
Low FODMAP at ¼ cup. Concentrated tomato products have more fructans.
Safe at ½ cup.
High in fructans. Most wheat-based breads are high FODMAP.
Long fermentation reduces fructan content. Low FODMAP at 2 slices.
Most GF breads are low FODMAP. Check for apple juice or honey.
2 tortillas is a low FODMAP serving.
52g (½ cup dry) is low FODMAP. Oats contain some fructans at high amounts.
High in fructans.
1 cup cooked is low FODMAP.
Low FODMAP at 1 cup cooked. An excellent substitute for wheat.
Low FODMAP. Safe in normal serving sizes.
Low FODMAP in normal serving sizes.
Very high in fructans.
High in fructans. Avoid in cooking if sensitive.
Low FODMAP. Good wheat substitute.
High in fructans and GOS.
Low FODMAP in normal serving sizes.
Low FODMAP at 1 cup cooked.
Low FODMAP.
Low FODMAP at 7 cups.
High in lactose. Triggers symptoms in lactose-intolerant individuals, which overlaps significantly with IBS.
Lactose removed — safe.
Low FODMAP at 1 cup.
Low FODMAP at ½ cup. High amounts have notable fructans.
High in GOS. Use soy milk made from soy protein instead.
Lower in FODMAPs than whole bean soy milk.
½ cup is low FODMAP. Larger amounts may be moderate.
Low FODMAP.
High in lactose.
Safe.
Lower lactose than regular yogurt. Small serving (23g) is low FODMAP.
Aged hard cheeses are very low in lactose. Safe.
Higher in lactose. Avoid or limit.
Very low in lactose. Safe.
Virtually lactose-free. Safe.
High in lactose.
Lactose-free versions are safe. Check for high-FODMAP sweeteners.
Low FODMAP at ¼ cup. Higher amounts contain significant GOS.
Low FODMAP at ¼ cup. Canned and rinsed is much lower FODMAP than dried/cooked.
High in GOS.
High in GOS. Even canned versions are significant.
¼ cup canned is low FODMAP. Cooked from scratch is high.
32 peanuts is a low FODMAP serving.
High in GOS and fructans.
High in GOS. Whole soybeans are high FODMAP.
Low FODMAP. Much of the GOS drains away with the liquid.
Contains more GOS than firm tofu.
Fermentation reduces GOS significantly. Low FODMAP.
No FODMAPs in plain meat. Safe.
No FODMAPs in plain meat.
No FODMAPs in plain meat.
No FODMAPs in plain fish.
No FODMAPs in plain shrimp.
No FODMAPs. Highly recommended on low-FODMAP diet.
Low FODMAP at 10 nuts. More than 10 is high in GOS and fructans.
High in GOS and fructans. Even small amounts trigger symptoms.
2 tablespoons is low FODMAP.
1 tablespoon is low FODMAP.
Low FODMAP at 10 nuts.
Safe in normal serving sizes.
10 halves is a low FODMAP serving.
1 tablespoon is low FODMAP.
High in GOS and fructans. A major trigger.
2 tablespoons is low FODMAP.
1 tablespoon is low FODMAP.
2 tablespoons is low FODMAP.
10 walnut halves is low FODMAP.
High in excess fructose.
Low FODMAP at 2 tablespoons.
Low FODMAP in normal amounts.
Excess fructose — significant FODMAP trigger.
Very high in fructose.
Polyol — major FODMAP trigger. Found in 'sugar-free' products.
Polyol — high FODMAP trigger.
Polyol — very high FODMAP.
Low FODMAP natural sweetener.
Low FODMAP at 2 tablespoons.
Low FODMAP.
High in fructans. Use garlic-infused oil instead.
High in fructans. Use spring onion greens instead.
Low FODMAP at 1 sachet/packet. More than that has notable fructose.
Low FODMAP.
Low FODMAP.
No FODMAPs. Safe.
Low FODMAP in normal culinary amounts.
What is the FODMAP diet?
FODMAP stands for Fermentable Oligo-, Di-, Monosaccharides And Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine and rapidly fermented by gut bacteria — causing bloating, gas, cramping, and diarrhea in people with IBS.
The low-FODMAP diet was developed by Monash University in Australia. Research shows it reduces IBS symptoms in 70–80% of people with irritable bowel syndrome.
FODMAP categories explained
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