Digestive Health Irritable Bowel Syndrome Nutrition High and Low-FODMAP Diet Foods to Eat 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 November 11, 2021 Medically reviewed Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Priyanka Chugh, MD Medically reviewed by Priyanka Chugh, MD LinkedIn Priyanka Chugh, MD, is board-certified gastroenterologist with a background in internal medicine. She practices with Trinity Health of New England in Waterbury, Connecticut. Learn about our Medical Review Board Print FODMAP is short for fermentable oligo-, di-, monosaccharides, and polyols. These are a collection of short-chain carbohydrates found in many common foods. The FODMAP theory states that eating foods high in FODMAPs causes an increased level of liquid and gas in the small and large intestine. This causes symptoms such as abdominal pain, gas, and bloating. It also causes diarrhea and constipation. Research indicates that there appears to be a cumulative effect of these foods on symptoms. In other words, eating more high-FODMAP foods at the same time will add up. This results in symptoms that you might not experience if you ate only one high-FODMAP food at a time. In contrast, by following a low-FODMAP diet, it's believed that you will experience fewer of these symptoms. Lists of common high- and low-FODMAP foods are featured below. These lists are based on the most updated research from Monash University and may change over time. In addition, you may have your own individual sensitivities to foods that should be taken into account when determining how your diet affects your symptoms. High-FODMAP Food List Katarina Lofgren / Maskot The following foods have been identified as being 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 Barley Couscous Farro Rye Semolina Wheat Lactose-Containing Foods These foods contain lactose, which is a FODMAP: 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)Soy milk (U.S.) Legumes Baked beans Black-eyed peas Butter beans Chickpeas Lentils Kidney beans Lima beans Soybeans Split peas Sweeteners Agave Fructose High fructose corn syrup Honey Isomalt Maltitol Mannitol Molasses Sorbitol Xylitol Vegetables Artichokes Asparagus Beets Brussels sprouts Cauliflower Celery Garlic Leeks Mushrooms Okra Onions Peas Scallions (white parts) Shallots Snow peas Sugar 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 of whole) 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 Brown sugar Glucose Maple syrup Powdered sugar Sugar (sucrose) Dairy and Alternatives Almond milk Coconut milk (limit 1/2 cup) Hemp milk Rice milk Butter Certain cheeses, such as brie, camembert, mozzarella, Parmesan Lactose-free products, such as lactose-free milk, ice cream, and yogurt Vegetables Arugula (rocket lettuce) Bamboo shoots Bell peppers Broccoli Bok choy Carrots Celery root Collard greens Common cabbage Corn (half a cob) Eggplant Endive Fennel Green beans Kale Lettuce Parsley Parsnip Potato Radicchio Scallions (green parts only) Spinach, baby Squash Sweet potato Swiss chard Tomato Turnip Water chestnut Zucchini Grains Amaranth Brown rice Bulgur wheat (limit to 1/4 cup cooked) Oats Gluten-free products Quinoa Spelt products Nuts Almonds (limit 10) Brazil nuts Hazelnuts (limit 10) Macadamia nuts Peanuts Pecan Pine nuts Walnuts Seeds Caraway Chia Pumpkin Sesame Sunflower Protein Sources Beef Chicken Eggs Fish Lamb Pork Shellfish Tofu and tempeh Turkey Low-FODMAP Diet Resources Work With a Dietitian If you are interested in following a low-FODMAP diet, experts recommend you work with a qualified dietary professional. There are risks to coming up with your own diet. It is tempting to pick certain items based on your personal preference, but this could result in continued symptoms because you're not strictly following a low-FODMAP diet. Working with a trained dietitian will also help you make sure that you receive adequate and balanced nutrition. This includes eating enough dietary fiber. As with any new treatment or dietary approach, it is always best to discuss your plans with your doctor as well. Summary High-FODMAP foods cause higher levels of gas and liquid in the small and large intestine. As a result, you may experience abdominal pain, bloating, gas, diarrhea, and constipation. If you follow a low-FODMAP diet, you can avoid many of these problems. It's important to work with a trained dietitian to learn how to eat nutritious meals while preventing gastrointestinal symptoms. Frequently Asked Questions Is there a low FODMAP-friendly version of pizza? Yes. Gluten-free pizza with mozzarella cheese can be a low-FODMAP option. For the sauce, stick to a tomato base without garlic and onions. Learn More: Tips on Eating Gluten Free Why are FODMAPS bad? For some people, FODMAPs aren't digested well. They cause bloating and are quickly fermented by bacteria, which produces gas. The result is ongoing gastrointestinal problems. Learn More: How Food Is Digested Is a low-FODMAP diet good for you? It depends. For those who suffer from digestive issues like irritable bowel syndrome (IBS), a low-FODMAP diet may significantly reduce symptoms and improve quality of life. However, if you don't have these issues, the diet can unnecessarily put you at increased risk of malnutrition without yielding any benefits. Learn More: Treating Irritable Bowel Syndrome Was this page helpful? Thanks for your feedback! One of the most challenging aspects of having IBS is trying to figure out what's safe to eat. Our recipe guide makes it easier. Sign up and get yours now! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 4 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. Gearry R, Skidmore P, O’Brien L, Wilkinson T, Nanayakkara W. Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. CEG.:131. doi:10.2147/CEG.S86798 Beyond Celiac. What are FODMAPS and what’s the connection to celiac disease and gluten sensitivity? Shepherd SJ, Lomer MCE, Gibson PR. Short-chain carbohydrates and functional gastrointestinal disorders. American Journal of Gastroenterology. 2013;108(5):707-717. doi:10.1038/ajg.2013.96 Dieterich W, Zopf Y. Gluten and fodmaps—sense of a restriction/when is restriction necessary? Nutrients. 2019;11(8):1957. doi:10.3390%2Fnu11081957