Digestive Health Irritable Bowel Syndrome Nutrition High- and Low-FODMAP Foods By Barbara Bolen, PhD Barbara Bolen, PhD Twitter Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome. Learn about our editorial process Updated on April 20, 2023 Medically reviewed by Jonathan Purtell, MS, RD, CDN Medically reviewed by Jonathan Purtell, MS, RD, CDN Jonathan Purtell, MS, RDN, CDN, is a board-certified Registered Dietitian who provides in-patient services at Lenox Hill Hospital in New York, New York. Learn about our Medical Expert Board Fact checked by Nick Blackmer Fact checked by Nick Blackmer LinkedIn Nick Blackmer is a librarian, fact-checker, and researcher with more than 20 years’ experience in consumer-oriented health and wellness content. Learn about our editorial process Print FODMAPs are found in a wide variety of foods, including fruits, vegetables, legumes, grains, milk products, and sweeteners. Many people are able to eat high-FODMAP foods without issue. But for other people, high-FODMAP foods cause gastrointestinal symptoms such as abdominal pain, gas, and bloating. Foods high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are poorly absorbed in the gut and cause problems by drawing water out of the intestines and producing gas as they ferment. By eating low-FODMAP foods, you may be better able to control symptoms of irritable bowel syndrome (IBS). This article offers a list of common high-FODMAP and low-FODMAP foods. These lists were compiled from research by Monash University, the institution which spearheaded FODMAP research and introduced the first low-FODMAP diet to treat IBS in 2005. High-FODMAP Food List Katarina Lofgren / Maskot The following foods are considered high in FODMAPs: 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 BarleyCouscousFarroRyeSemolinaWheat Lactose-Containing Foods ButtermilkCreamCustardIce creamMargarineMilk (cow, goat, sheep)Soft cheese, including cottage cheese and ricottaYogurt (regular and Greek) Dairy Substitutes Oat milk (although a 1/8 serving is considered low-FODMAP)Soy milk Legumes Baked beansBlack-eyed peasButter beansChickpeasLentilsKidney beansLima beansSoybeansSplit peas Sweeteners Agave Fructose High-fructose corn syrup Honey Isomalt Maltitol Mannitol Molasses Sorbitol Xylitol Vegetables ArtichokesAsparagusBeetsBrussels sproutsCauliflowerCeleryGarlicLeeksMushroomsOkraOnionsPeasScallions (white parts)ShallotsSnow peasSugar snap peas Low-FODMAP Food List Cristina Cassinelli / Getty Images The following foods have been identified as being lower in FODMAPs: Fruits Avocado (limit 1/8 portion) Banana Blueberry Cantaloupe Grapes Honeydew melon Kiwi Lemon Lime Mandarin oranges Olives Orange Papaya Plantain Pineapple Raspberry Rhubarb Strawberry Tangelo Sweeteners Artificial sweeteners that do not end in -ol (like sorbitol or xylitol) Brown sugar Glucose Maple syrup Powdered sugar Sugar (sucrose) Dairy and Alternatives Almond milkCoconut milk (limit 1/2 cup)Hemp milkRice milkButterCertain cheeses, such as brie, camembert, mozzarella, ParmesanLactose-free products, such as lactose-free milk, ice cream, and yogurt Vegetables Arugula (rocket lettuce)Bamboo shootsBell peppersBroccoliBok choyCarrotsCelery rootCollard greensCommon cabbageCorn (half a cob)EggplantEndiveFennelGreen beansKaleLettuceParsleyParsnipPotatoRadicchio Scallions (green parts only)Spinach, babySquashSweet potatoSwiss chardTomatoTurnipWater chestnutZucchini Grains Amaranth Brown rice Bulgur wheat (limit to 1/4 cup cooked) Oats Gluten-free products Quinoa Spelt Nuts Almonds (limit 10)Brazil nutsHazelnuts (limit 10)Macadamia nutsPeanutsPecanPine nutsWalnuts Seeds Caraway Chia Pumpkin Sesame Sunflower Protein Sources BeefChickenEggsFishLambPorkShellfishTempehTofuTurkey Low-FODMAP Diet Resources Working With a Dietitian If you are interested in following a low-FODMAP diet, experts recommend that you work with a qualified dietary professional, specifically a registered dietitian (RD) or registered dietitian nutritionist (RDN). Unlike a nutritionist, whose training and scope of practice can vary, dietitians receive specific training in medical nutrition therapy and hold at least a bachelor’s degree in nutrition. The training includes the management of gastrointestinal disorders like IBS. There are 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 because you’re not strictly following a low-FODMAP diet as outlined by Monash University. Working with a licensed dietitian will also help ensure that you receive balanced nutrition every day. This includes eating enough dietary fiber. 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. 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 symtoms like gas 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. 3 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to 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.S86798 Monash University. First in FODMAP research. 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 By Barbara Bolen, PhD Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome. See Our Editorial Process Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit