Table of ContentsView AllTable of ContentsFODMAP ProblemsHigh-FODMAP FoodsLow-FODMAP FoodsWorking With a Dietitian
Table of ContentsView All
View All
Table of Contents
FODMAP Problems
High-FODMAP Foods
Low-FODMAP Foods
Working With a Dietitian
Identifying low and high FODMAP foods can make the difference between a healthy gut and dealing with the discomfort of gas and abdominal pain.
Why FODMAPs Cause Problems
FODMAP (fermentableoligo-saccharides,disaccharides,mono-saccharides,andpolyols) refers to a group of carbohydrates that are poorly absorbed in the small intestine.
The FODMAP carbs are:
Most people can tolerate FODMAPs. But if you have irritable bowel syndrome (IBS), consuming high-FODMAP foods triggers your symptoms and worsens existing problems.
Javier Zayas Photography / Getty Images
High-FODMAP Foods to Avoid
This is a partial list of the high-FODMAP foods:
1. Fruits
Fruits are high in fructose and sorbitol (a natural polyol). While you don’t need to avoid all fruits when following a low-FODMAP diet, the following are considered to be high in FODMAPs:
2. Vegetables
Garlic and onions are especially high in FODMOPS.Avoid or limit whole vegetables like chopped garlic, sliced onions, scallions, leeks, and pickled onions. You’ll also need to watch for products containing garlic or onion powder or flakes.
High-FODMAP vegetables include:
3. Grains
Avoid bread, crackers, cereals, snacks, and any other products containing the following grains:
4. Dairy Products
You may not need to avoid all dairy products. Butter and hard cheese are low in lactose because the liquid is removed when they’re produced. Since milk’s lactose is in the liquid part, they’re low-FODMAP foods.
The dairy products to avoid include:
5. Beans
Most beans belong on the high-FODMAP list, including:
6. Sweeteners
Check the ingredients list on the food label. If the product contains any of the following sweeteners, it’s high in FODMAPs:
7. Processed and marinated meats
Meat, poultry, and fish are free of FODMAPs. However, processed meats and marinated meats may contain garlic, onion, or sweeteners.
8. Nuts and Seeds
You can enjoy most nuts and seeds, but there are two exceptions. Cashews and pistachios are on the high-FODMAP list.
Low-FODMAP Food List
Low-FODMAP foods are foods that are low in fermentable carbohydrates. In people who are sensitive to FODMAPs, these foods are less likely to cause symptoms such as bloating, abdominal pain, and diarrhea.
If you have IBS or another condition that causes intestinal symptoms, you may benefit from switching to a low-FODMAP diet.
The following foods have been identified as being lower in FODMAPs:
As you can see from this list, you don’t need to give up all fruits when following a low-FODMAP diet. However, it’s essential to limit the amount you eat. Consuming a large portion may introduce enough fruit sugars to cause symptoms.
Although potatoes and sweet potatoes are low-FODMAP, they can deliver too much sugar if you eat a large portion.
Most of the low-FODMAP grains on this list are healthy whole grains. However, some gluten-free products may contain refined grains.
4. Dairy and Dairy Alternatives
When choosing alternative dairy products, be sure they don’t have added sugars from the high-FODMAP list.
5. Nuts and Seeds
Since pistachios and cashews are the only high-FODMAP nuts, you can enjoy most nuts and seeds, including:
Though research regarding the use of sweeteners in people with IBS is limited, the following sweeteners are considered low-FODMAP when used in moderation:
7. Meats and other proteins
You can enjoy meats and other proteins on a low-FODMAP diet because they don’t contain carbohydrates. A partial list of safe proteins includes:
If you are interested in following alow-FODMAP diet, experts recommend that you work with a qualified dietary professional.The first phase of a low-FODMAP diet can be challenging as you restrict foods but still need to get optimal nutrients.
There are also risks to designing your own FODMAP diet. While it may be tempting to pick foods based on your own personal preference, this could lead to continued symptoms if you don’t strictly follow a low-FODMAP diet.
For all these reasons, it’s important to work with aregistered dietitian (RD)or registered dietitian nutritionist (RDN). Working with a licensed dietitian will help ensure that you receive balanced nutrition every day. This includes eating enoughdietary fiber, which can be challenging for people with IBS.
Be sure to discuss your dietary plans with your primary healthcare provider. They can tell you if the plan is safe and appropriate for you and ensure that it does not interfere with any treatments you have been prescribed.
Unlike a nutritionist, whose training and scope of practice can vary, dietitians receive specific training in medical nutrition therapy. Dietitians are required to hold at least a bachelor’s degree in nutrition. The training includes the management of gastrointestinal disorders like IBS.
Summary
High-FODMAP foods like dairy and legumes cause higher levels of gas and liquid in the intestines. Low-FODMAP fruits, vegetables, grains, nuts, seeds, and protein are less likely to cause symptoms like abdominal pain and bloating and may be ideal if you are struggling with irritable bowel syndrome (IBS).
To get the most out of a low-FODMAP diet, work with a registered dietitian (RD) who can help you choose the right combination of foods that meet your daily nutritional needs.
13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Nanayakkara WS, Skidmore PM, O’Brien L, Wilkinson TJ, Gearry RB.Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date.Clin Exp Gastroenterol. 2016;9:131-142. doi:10.2147/CEG.S86798Monash University.FODMAPS and irritable bowel syndrome.Mount Sinai.Low FODMAP diet.Monash University.Starting the FODMAP Diet.National Library of Medicine: MedlinePlus.Low FODMAP diet.Pejcz E, Wojciechowicz-Budzisz A, Spychaj R, Gil Z, et al.Concentrations in cooked cereal grains as a nutritional consideration for low-FODMAP diet.Molecules. 2024 Jan 5;29(2):282. doi:10.3390/molecules29020282Monash University.Grain-based foods on a low-FODMAP diet.Monash University.Sweeteners and the low FODMAP diet.American College of Gastroenterology.Low FODMAP diet.National Library of Medicine: MedlinePlus.Low FODMAP diet.Monash University.Using non-traditional cereals and grains.Johns Hopkins Medicine: FODMAP diet:What you need to know.Roseman MG, Miller SN.Academy of Nutrition and Dietetics: updated 2021 standards of professional performance for registered dietitian nutritionists (competent, proficient, and expert) in management of food and nutrition systems.J Acad Nutr Diet. 2021;121(6):1157-1174.e29. doi:10.1016/j.jand.2021.02.007
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Nanayakkara WS, Skidmore PM, O’Brien L, Wilkinson TJ, Gearry RB.Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date.Clin Exp Gastroenterol. 2016;9:131-142. doi:10.2147/CEG.S86798Monash University.FODMAPS and irritable bowel syndrome.Mount Sinai.Low FODMAP diet.Monash University.Starting the FODMAP Diet.National Library of Medicine: MedlinePlus.Low FODMAP diet.Pejcz E, Wojciechowicz-Budzisz A, Spychaj R, Gil Z, et al.Concentrations in cooked cereal grains as a nutritional consideration for low-FODMAP diet.Molecules. 2024 Jan 5;29(2):282. doi:10.3390/molecules29020282Monash University.Grain-based foods on a low-FODMAP diet.Monash University.Sweeteners and the low FODMAP diet.American College of Gastroenterology.Low FODMAP diet.National Library of Medicine: MedlinePlus.Low FODMAP diet.Monash University.Using non-traditional cereals and grains.Johns Hopkins Medicine: FODMAP diet:What you need to know.Roseman MG, Miller SN.Academy of Nutrition and Dietetics: updated 2021 standards of professional performance for registered dietitian nutritionists (competent, proficient, and expert) in management of food and nutrition systems.J Acad Nutr Diet. 2021;121(6):1157-1174.e29. doi:10.1016/j.jand.2021.02.007
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Nanayakkara WS, Skidmore PM, O’Brien L, Wilkinson TJ, Gearry RB.Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date.Clin Exp Gastroenterol. 2016;9:131-142. doi:10.2147/CEG.S86798Monash University.FODMAPS and irritable bowel syndrome.Mount Sinai.Low FODMAP diet.Monash University.Starting the FODMAP Diet.National Library of Medicine: MedlinePlus.Low FODMAP diet.Pejcz E, Wojciechowicz-Budzisz A, Spychaj R, Gil Z, et al.Concentrations in cooked cereal grains as a nutritional consideration for low-FODMAP diet.Molecules. 2024 Jan 5;29(2):282. doi:10.3390/molecules29020282Monash University.Grain-based foods on a low-FODMAP diet.Monash University.Sweeteners and the low FODMAP diet.American College of Gastroenterology.Low FODMAP diet.National Library of Medicine: MedlinePlus.Low FODMAP diet.Monash University.Using non-traditional cereals and grains.Johns Hopkins Medicine: FODMAP diet:What you need to know.Roseman MG, Miller SN.Academy of Nutrition and Dietetics: updated 2021 standards of professional performance for registered dietitian nutritionists (competent, proficient, and expert) in management of food and nutrition systems.J Acad Nutr Diet. 2021;121(6):1157-1174.e29. doi:10.1016/j.jand.2021.02.007
Nanayakkara WS, Skidmore PM, O’Brien L, Wilkinson TJ, Gearry RB.Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date.Clin Exp Gastroenterol. 2016;9:131-142. doi:10.2147/CEG.S86798
Monash University.FODMAPS and irritable bowel syndrome.
Mount Sinai.Low FODMAP diet.
Monash University.Starting the FODMAP Diet.
National Library of Medicine: MedlinePlus.Low FODMAP diet.
Pejcz E, Wojciechowicz-Budzisz A, Spychaj R, Gil Z, et al.Concentrations in cooked cereal grains as a nutritional consideration for low-FODMAP diet.Molecules. 2024 Jan 5;29(2):282. doi:10.3390/molecules29020282
Monash University.Grain-based foods on a low-FODMAP diet.
Monash University.Sweeteners and the low FODMAP diet.
American College of Gastroenterology.Low FODMAP diet.
Monash University.Using non-traditional cereals and grains.
Johns Hopkins Medicine: FODMAP diet:What you need to know.
Roseman MG, Miller SN.Academy of Nutrition and Dietetics: updated 2021 standards of professional performance for registered dietitian nutritionists (competent, proficient, and expert) in management of food and nutrition systems.J Acad Nutr Diet. 2021;121(6):1157-1174.e29. doi:10.1016/j.jand.2021.02.007
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