High and Low FODMAP Foods: What to Eat and What to Avoid

Are you following a low FODMAP diet but find it difficult to determine which foods are safe to eat? Understanding which foods are high or low in FODMAPs can be overwhelming, especially when starting out. The good news is, with the right resources, it’s easy to learn and navigate your way through the low FODMAP journey.

What are FODMAPs, exactly?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These are types of carbohydrates that can be difficult for some people to digest. When FODMAPs are not absorbed properly in the small intestine, they can travel to the colon where they are fermented by bacteria. This can cause symptoms like bloating, gas, abdominal pain, and diarrhea.

But don’t worry! The low FODMAP diet can be an effective way to manage these symptoms. The diet involves avoiding high FODMAP foods for a period of time and then slowly reintroducing them to see which ones trigger symptoms.

Here’s a breakdown of some common high and low FODMAP foods:

High FODMAP Foods:

These foods contain high levels of FODMAPs and should be avoided or limited on the low FODMAP diet.

Apples
Artichokes
Asparagus
Avocado
Beans
Broccoli
Cabbage
Cauliflower
Garlic
Onions
Peaches
Pears
Watermelon
Wheat

Low FODMAP Foods:

These foods are safe to eat on the low FODMAP diet and can be enjoyed in moderation.

Bananas
Blueberries
Carrots
Cucumbers
Grapes
Green beans
Kale
Oranges
Quinoa
Rice
Spinach
Strawberries
Tomatoes
Zucchini

It’s important to note that serving sizes and preparation methods can affect FODMAP content, so it’s best to work with a registered dietitian to create a personalized plan.

To make things even easier, here are is a chart that breaks down FODMAP content in common foods.

Food Category	Low FODMAP	Moderate FODMAP	High FODMAP
Fruits	Banana, Kiwi, Pineapple, Grapes, Oranges	Apples, Mangoes, Pears, Watermelon	Apricots, Cherries, Figs, Peach, Prunes, Raisins
Vegetables	Arugula, Carrots, Cucumber, Lettuce, Spinach, Tomatoes	Broccoli, Cabbage, Cauliflower, Onion, Peas	Artichokes, Asparagus, Mushrooms, Sugar Snap Peas, Sweet Potatoes
Grains	Oats, Rice, Quinoa	Wheat, Barley, Rye
Proteins	Chickens, beef, Pork, Fish, Tofu	Beans, Lentils, Chickpeas
Dairy	Lactose-Free Milk, hard Cheeses	Soft Cheeses, Yogurt, Milk
Nuts and Seeds	Almonds, Hazelnuts, Peanuts, Pumpkin Seeds	Cashews, Pistachios
Sweeteners	Maple Syrup, Stevia	Honey, Agave Nectar	High Fructose Corn Syrup, Sorbitol, Xylitol, Mannitol

Note: This chart is not comprehensive and may vary depending on individual sensitivities. It is always best to consult with a healthcare professional or registered dietitian before making any major dietary changes.

Getting Started:

It’s important to remember that not all high FODMAP foods will trigger symptoms in everyone and that everyone’s tolerance levels will vary. The low FODMAP diet is an elimination diet that is meant to help identify specific foods that may trigger symptoms in individuals with IBS or other digestive issues.

It’s also important to note that just because a food is low FODMAP, it doesn’t necessarily mean it’s a “healthy” food. It’s always important to maintain a balanced and varied diet to ensure you’re getting all the necessary nutrients.

If you’re just starting out on the low FODMAP diet, it can be overwhelming to navigate all the different foods and their FODMAP levels. There are many resources available to help, including apps that can help you track your food intake and provide guidance on which foods to eat and which to avoid.