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.




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



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)



All Wheat Products (except slow rising sour dough), Rye, Barley



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





Apples, Boysenberry, Cherries, Figs, Mango, Pears, Watermelon, Apricots, Blackberries, Nectarines, Peaches, Plums, All Dried Fruit and Most Fruit Juices




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)



Agave, Honey, High Fructose Corn Syrup



Rum, Champagne, Fortified Wine, Beer (in moderation)