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.
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
These foods contain lactose, which is a FODMAP:
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
Agave Fructose High fructose corn syrup Honey Isomalt Maltitol Mannitol Molasses Sorbitol Xylitol
Vegetables
ArtichokesAsparagusBeetsBrussels sproutsCauliflowerCeleryGarlicLeeksMushroomsOkraOnionsPeasScallions (white parts)ShallotsSnow peasSugar snap peas
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 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 products
Nuts
Almonds (limit 10)Brazil nutsHazelnuts (limit 10)Macadamia nutsPeanutsPecanPine nutsWalnuts
Seeds
Caraway Chia Pumpkin Sesame Sunflower
Protein Sources
BeefChickenEggsFishLambPorkShellfishTofu and tempehTurkey
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.
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.
