Comprehensive Guide to High FODMAP Foods
High FODMAP Food List
Do you ever feel bloated or experience stomach discomfort after eating? You might be sensitive to certain fermentable carbohydrates known as FODMAPs. These foods—including garlic, onion, baked beans, rye, and more—can sometimes cause gas, bloating, and pain, especially in individuals with irritable bowel syndrome (IBS). If you suspect these foods might be triggering your symptoms, you could try swapping high FODMAP items with similar, low FODMAP alternatives. Have you ever wondered why a simple ingredient can make such a difference?
What Are FODMAPs?
FODMAP stands for fermentable oligo-, di-, mono-saccharides, and polyols. These are types of carbohydrates that some people find hard to digest. Not every food rich in FODMAPs will trouble everyone; in fact, many FODMAPs act as prebiotics that help build healthy gut bacteria. However, for those with sensitive digestion or IBS, reducing high FODMAP foods can often bring much-needed relief.
Common High FODMAP Foods & Practical Swaps
Here’s a look at some typical high FODMAP foods and simple alternatives to help you navigate your meals:
1. Wheat
Wheat is a major contributor of FODMAPs in the Western diet because it’s eaten in large amounts, even though it’s not the most concentrated source. Foods like bread, pasta, cereals, biscuits, and pastries are built on wheat. If you’re sensitive, consider whole grains that are low in FODMAPs.
- Brown rice
- Buckwheat
- Corn, millet, or polenta
- Quinoa or tapioca
2. Garlic
Garlic, while celebrated for its health benefits, is loaded with fructans—a type of FODMAP. It’s a staple in many dishes, making it a challenge for those on a low FODMAP diet. The good news? There are alternatives that let you enjoy flavor without the extra digestive burden.
- Garlic-infused oil
- Garlic scape powder
- Herbs like chives, cilantro, or oregano
3. Onion
Much like garlic, onions contain high levels of fructans and are hard to skip in everyday cooking. Different types vary, but generally, all onions are considered high FODMAP.
- Switch to chives or green onion tops (avoid the bulb)
- Try leek leaves instead of the bulb
- A pinch of asafoetida can also add a similar flavor
4. Fruit
Although all fruits contain fructose, not all are high in FODMAPs. It’s the balance between fructose and glucose that matters. Fruits high in fructose compared to glucose can upset your stomach. Even low FODMAP fruits should be enjoyed in moderation—a serving of about 3 ounces (80 grams) is a good rule of thumb.
- High FODMAP: Apples, mangoes, pears, cherries
- Lower FODMAP: Unripe bananas, kiwifruit, oranges
5. Vegetables
Vegetables offer a wide range of nutrients but can also have various FODMAPs like fructans, fructose, mannitol, and sorbitol. While some vegetables are problematic, many are naturally low in FODMAPs – making them a safe and healthy choice.
- High FODMAP: Asparagus, cauliflower, mushrooms
- Low FODMAP: Carrots, spinach, green bell pepper
6. Legumes & Pulses
Legumes like beans, lentils, and chickpeas are excellent protein sources but can lead to gas and bloating due to their high GOS content. Interestingly, the way you prepare them—such as using canned lentils which leach out some GOS in water—can make a difference in their FODMAP levels.
- High FODMAP: Baked beans, black beans, chickpeas
- Low FODMAP alternatives: Firm tofu, eggs, most nuts and seeds
7. Sweeteners
Hidden in many packaged foods, some sweeteners are high in FODMAPs. Always check ingredient lists to spot ingredients like agave nectar or high-fructose corn syrup that might upset your digestion. In the UK, apps can even scan barcodes for you.
- High FODMAP: Honey, molasses, polyols (like sorbitol and xylitol)
- Low FODMAP: Glucose, maple syrup, sucrose
8. Other Grains
While wheat often gets the spotlight, other grains like rye can contain even more FODMAPs. However, clever food processing such as sourdough fermentation can greatly reduce the FODMAP content in these grains.
- High FODMAP: Rye, barley, amaranth
- Low FODMAP: Brown rice, buckwheat, millet, quinoa
9. Dairy
Dairy products can be tricky since they’re the primary source of lactose—a well-known FODMAP. While many people are fine with cheese or yoghurt, some dairy products have enough lactose to trigger symptoms. Remember, many aged cheeses naturally lose lactose during production.
- High FODMAP: Milk, soft cheeses, custard, kefir
- Low FODMAP: Cheddar, Swiss, Parmesan, lactose-free milk
10. Beverages
It might surprise you, but drinks can also pack a FODMAP punch—even those made from low FODMAP ingredients. For example, orange juice made with several oranges can add up, and certain teas or non-dairy milks (like oat or soy) might be problematic if you’re sensitive.
- High FODMAP: Apple juice, certain fruit juices, some teas and non-dairy milks
- Low FODMAP: Coffee, green tea, peppermint tea, water, some wines
So, Should Everyone Avoid FODMAPs?
The truth is, FODMAPs are not inherently bad—they’re beneficial for many by acting like prebiotics that fuel healthy gut bacteria. They only become a problem for a small percentage of people, particularly those with IBS. If you suspect that high FODMAP foods are causing your discomfort, a temporary, guided elimination can help pinpoint your specific triggers.
Working With a Dietitian
Switching to a low FODMAP diet can be quite restrictive, so it’s best to do so under professional supervision. A registered dietitian or gastroenterologist can help ensure you still get all the nutrients you need while identifying the foods that trouble your gut. Their expert guidance can make the process less overwhelming and more effective.
The Bottom Line
Many everyday foods are high in FODMAPs, but you only need to worry about them if you’re sensitive. By carefully swapping out high FODMAP foods for lower alternatives in the same food groups, you can reduce digestive discomfort without sacrificing nutritional balance. Remember, the goal is to find the right fit for your body—and sometimes a little guidance can go a long way.