FODMAPs are carbohydrates that are found in a variety of foods (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols). Researchers are constantly testing new foods to determine their FODMAP level. The following list is accurate as of 3/5/19. These foods must be avoided during the elimination and challenge phase of the Low FODMAP Diet.
High FODMAP FoodS
Vegetables
Jerusalem Artichoke (Sunchoke), Artichoke, Asparagus, Sugar Snap Peas, Peas, Sun-dried Tomatoes, Tomato Paste, Garlic, Leeks, Shallot, Onion, Onion and Garlic Salts or Powders, Cauliflower, Mushrooms
beans
All Varieties of Beans and Lentils, with the exception of Edamame, shelled (1/2 cup), Red Lentils, boiled, drained (1/2 cup), canned Chickpeas (1/4 cup serving) or canned Lentils (1/2 cup serving)
Grains
All Wheat Products (except slow rising sour dough), Rye, Barley
Other
Chamomile, Oolong, and Fennel Teas, Sugar-free Gum, Mints, cough Drops, and some medications
No Soy Products except Firm Tofu and Soy Sauce (no soy flour or soy milk)
Most condiments like Ketchup, Mustard, or Mayo (check labels for high FODMAP ingredients)
High FODMAP items on food labels
High fructose corn syrup
Chicory root extract or fiber
Dry milk solids
FOS
Fructose
Inulin
Isomalt, Lactitol, Maltitol, Mannitol, Sorbitol, or Xylitol
Molasses
Soy
Fiber
Texturized Vegetable Protein
Tomato Paste
Garlic, Garlic powder
Onion, Onion powder
Carob powder
Fruit
Apples, Boysenberry, Cherries, Figs, Mango, Pears, Watermelon, Apricots, Blackberries, Nectarines, Peaches, Plums, All Dried Fruit and Most Fruit Juices
Dairy
Ricotta, Cottage Cheese*, Milk*, Cream Cheese*, Sour Cream*, Evaporated Milk, Buttermilk, Yogurt*, Ice Cream, Kefir*, Goat Milk, Eggnog (*unless lactose-free)
Nuts and Seeds
Pistachios, Cashews (all other are allowed in limited amounts)
Sweeteners
Agave, Honey, High Fructose Corn Syrup
Alcohol
Rum, Champagne, Fortified Wine, Beer (in moderation)