Digestive Health Irritable Bowel Syndrome Nutrition Print High and Low-FODMAP Diet Foods to Eat By Barbara Bolen, PhD Updated November 06, 2019 Medically reviewed by Emmy Ludwig, MD More in Irritable Bowel Syndrome Nutrition Causes & Diagnosis Living With Symptoms Treatment Support & Coping IBS With Constipation IBS With Diarrhea Related Conditions View All The FODMAP theory holds that consuming foods high in "FODMAPs"—short for fermentable oligo-, di-, monosaccharides, and polyols, a collection of short-chain carbohydrates found in many common foods—results in increased volume of liquid and gas in the small and large intestine, contributing to symptoms such as abdominal pain, gas, and bloating, and the motility problems of diarrhea and constipation. The theory proposes that following a low-FODMAP diet should result in a decrease in these symptoms. Research has also indicated 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, resulting in symptoms that you might not experience if you ate the food in isolation. In the next two sections, you will find lists of common high- and low-FODMAP foods. This list is 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. If you are interested in following a low-FODMAP diet, it is recommended that you work individually with a qualified dietary professional. There are risks to devising your own diet. It is tempting to pick certain items based on your personal preference, which could result in continued symptoms due to a lack of strict compliance with a sanctioned low-FODMAP diet. Working with a trained dietary professional will also help to ensure that you receive adequate and balanced nutrition, including a healthy intake of dietary fiber. As with any new treatment or dietary approach, it is always best to discuss the issue with your own personal physician. High-FODMAP Food List Katarina Lofgren/Maskot The following foods have been identified as being high in FODMAPs: Fruits ApplesApricotsBlackberriesCherriesGrapefruitMangoNectarinesPeachesPearsPlums and prunesPomegranatesWatermelonHigh 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 (U.S.) Legumes Baked beansBlack-eyed peasButter beansChickpeasLentilsKidney beansLima beansSoybeansSplit peas Sweeteners AgaveFructoseHigh fructose corn syrupHoneyIsomaltMaltitolMannitolMolassesSorbitolXylitol Vegetables ArtichokesAsparagusBeetsBrussels sproutsCauliflowerCeleryGarlicLeeksMushroomsOkraOnionsPeasScallions (white parts)ShallotsSnow peasSugar snap peas Low-FODMAP Food List Cristina Cassinelli/Photolibrary/Getty Images The following foods have been identified as being low in FODMAPs: Fruits Avocado (limit 1/8 of whole)BananaBlueberryCantaloupeGrapesHoneydew melonKiwiLemonLimeMandarin orangesOlivesOrangePapayaPlantainPineappleRaspberryRhubarbStrawberryTangelo Sweeteners Artificial sweeteners that do not end in -olBrown sugarGlucoseMaple syrupPowdered sugarSugar (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 choyCarrotsCeleriacCollard greensCommon CabbageCorn (half a cob)EggplantEndiveFennelGreen beansKaleLettuceParsleyParsnipPotatoRadicchio Scallions (green parts only)Spinach, babySquashSweet potatoSwiss chardTomatoTurnipWater chestnutZucchini Grains AmaranthBrown riceBulgur wheat (limit to 1/4 cup cooked)OatsGluten-free productsQuinoaSpelt products Nuts Almonds (limit 10)Brazil nutsHazelnuts (limit 10)Macadamia nutsPeanutsPecanPine nutsWalnuts Seeds CarawayChiaPumpkinSesameSunflower Protein Sources BeefChickenEggsFishLambPorkShellfishTofu and tempehTurkey 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 Article Sources 2. Gibson P, Shepherd S. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. J Gastroenterol Hepatol. 2010;25(2):252-258. doi:10.1111/j.1440-1746.2009.06149.x Additional Reading Monash University Low FODMAP Diet App Barrett, J. & Gibson, P. "Clinical Ramifications of Malabsorption of Fructose and Other Short-Chain Carbohydrates" Practical Gastroenterology 2007 XXXI:51-65