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)
|
Food group |
Low FODMAPs |
High fodmaps (avoid) |
|---|---|---|
Eggs, Meats, Poultry, Fish |
Beef, chicken, deli slices, eggs, fish, lamb, pork, shellfish, turkey |
Made with HFCS/foods to limit |
Dairy |
Lactose free dairy (any), low lactose dairy: cream cheese, half and half, hard cheeses (cheddar, colby, parmesan, swiss, etc.), soft cheeses (brie, feta, mozzarella, etc.), sherbet, yogurt (greek), whipped cream |
High lactose dairy: buttermilk, chocolate, creamy/cheesy sauces, custard, ice cream, milk (cow's, goat's, sheep's, condensed, evaporated), soft cheeses (cottage, ricotta, etc.), sour cream |
Meat, Non-Dairy Alternatives |
Milk alternatives (almond, coconut, rice, soy (made from soy protein)), nuts (walnut, macadamia, peanut, pecan, pine), nut butters, tempeh, tofu |
Cashews, beans, black eyed peas, bulgur, lentils, miso, pistachios, soybeans, soy milk (made from soybeans) |
Grains |
Made with gluten free/spelt grains (corn, oats, potato, quinoa, rice, tapioca, etc.): bagels, biscuits, breads, cereals, chips, crackers, noodles, pancakes, pastas, pretzels, tortillas, waffles |
Made with wheat/barley/rye when it's the major ingredient, gluten free/spelt grains made with foods to limit, chicory root, inulin |
Fruits |
Bananas, blueberries, cantaloupe, cranberries, grapes, honeydew, kiwi, lemon, lime, mandarin, orange, passion fruit, pineapple, raspberries, rhubarb, strawberries, tangerine |
Apples, applesauce, apricots, blackberries, boysenberries, canned fruit, dates, dried fruits, figs, guava, mango, nectarines, papaya, peaches, pears, plums, persimmon, prunes, watermelon |
Vegetables |
Alfalfa/bean sprouts, bamboo shoots, bell peppers, bok choy, carrots, cabbage (common), cucumbers, eggplant, green beans, kale, lettuce, parsnips, pumpkin, potatoes, radishes, rutabaga, seaweed (nori), spinach, squash, tomatoes, turnips, water chestnuts, zucchini |
Artichokes, cauliflower, mushrooms, sugar snap peas |
Desserts |
Made with foods allowed |
Made with HFCS/foods to limit |
Beverages |
Fruit and vegetable juices/smoothies made with foods allowed (limit to ½ cup at a time), coffee, tea |
Made with HFCS/foods to limit, fortified wines (sherry, port) |
Seasonings, Condiments |
Jam, jelly, pickle, relish, salsa, sauce, salad dressing made with foods allowed, most spices and herbs, broth (homemade), butter, chives, cooking oils, garlic/onion infused oil, maple syrup without HFCS, mustard, margarine, mayonnaise, onion (spring-green part), olives, pepper, pesto, salt, seeds (chia, flax, pumpkin, sesame, sunflower), sugar, soy sauce, vinegar |
Chutney, jam, jelly, pickle, relish, salsa, sauce or salad dressing made with HFCS/ foods to limit, agave, garlic, garlic salt/powders, honey, hummus, molasses, onions (brown, leeks, shallots, spanish, white, spring-white part), onion salt/powders, tomato paste, artificial sweeteners (isomalt, mannitol, sorbitol, xylitol) |
Moderate FODMAPs (limit these)
There are some foods that are considered moderate FODMAPs. Follow the serving sizes listed below for these foods. Avoid the foods only if you have symptoms.
|
Fruits |
Vegetables |
Nuts |
|---|---|---|
|
|
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