If the low-FODMAP diet mystifies you, look no further. This nifty chart, provided by Stanford Health Care, provides an overview of which foods are high in FODMAPS (and should therefore be avoided), and which are low.

FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are carbohydrates (sugars) found in foods. However, not all carbs are FODMAPs. FODMAPs pull water into the intestinal tract, which means they may not be digested or absorbed well by the body—and, when eaten in excess, could be fermented upon by bacteria in the intestinal tract. For many people, this can lead to symptoms of diarrhea, constipation, gas, bloating and/or cramping. 

FODMAPs at-a-glance

High-FODMAP foods include:

  • Fructose: some fruits (including apples, dates, pears), honey, high-fructose corn syrup
  • Lactose: dairy (milk, chocolate, ice cream, sour cream)
  • Fructans: chains of fructose in wheat, rye, garlic, onion
  • Galactans: legumes such as beans, lentils, soybeans
  • Polyols: sweeteners that end with “ol” (mannitol, sorbitol, xylitol) and some stone fruits (such as peaches, cherries, plums)