High FODMAP Foods to Avoid List

The FODMAP diet was created in Monash University in Melbourne – lucky that I was in Australia for my IBS diagnostic!

FODMAP means

Fermentable
Oligosaccharides: Fructans and galacto-oligosaccharides (GOS)
Disaccharides: Lactose
Monosaccharides: Fructose in excess of glucose
And
Polyols: Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt

FODMAPs are sugars that are poorly absorbed in the small intestine and reach the large intestine where they produce gas and attract water.

They are divided in two groups:

• Those FODMAPs that are partly absorbed (fructose, lactose, polyols)
• Those FODMAPs that are not absorbed in anyone (fructans and GOS)

High FODMAP Foods to Avoid

All foods included in this list are HIGH in FODMAPs and should be avoided during the Elimination Phase, the first phase of the low-FODMAP diet. If you see a serving size next to a food on this list it means that in a smaller serving it is low in FODMAPs. When that is the case, please refer to the Low-FODMAPs List for the appropriate low-FODMAP serving size.

High Fodmap Fruits List

• Apples (fresh or dried)
• Applesauce
• Apricots (fresh or dried)
• Asian pears
• Blackberries
• Boysenberries
• Cherries
• Currants
• Dates
• Feijoa
• Figs (fresh or dried)
• Goji berries (dried)
• Grapefruit
• Lychee
• Mangoes (fresh or dried)
• Nectarines
• Peaches (all)
• Pears (dried or nashi, packham-firm or ripe)
• Persimmon
• Pineapple (dried only)
• Plums
• Prunes
• Raisins
• Sultanas
• Tamarillo
• Watermelon

High Fodmap Vegetables List

• Artichokes (Jerusalem, globe)
• Asparagus (1 spear, moderate)
• Beetroot
• Cabbage, savoy
• Cassava
• Cauliflower
• Cho cho
• Choko
• Corn, sweet
• Garlic
• Karela
• Leeks
• Mushroom, button
• Onions, shallots (all including onion powder)
• Peas, snow
• Peas, sugar snap
• Peas, thawed
• Scallion, Spring Onion bulbs (only use green tips)
• Snow peas
• Sugar snap peas
• Taro

High Fodmap Legumes, Beans List

• Baked beans
• Black beans, boiled
• Borlotti beans
• Broad beans
• Four bean mix
• Haricot beans
• Kidney beans
• Chickpeas and Lentils
• Lima beans (1/2 cup)
• Mung beans (1/2 cup)
• Red kidney beans (boiled)
• Soya beans (boiled)
• Split peas (boiled)

High Fodmap Nuts, Seeds List

• Almonds (20 nuts) -Refer to Low-FODMAPs List for LOW serving size.
• Pistachios
• Cashews

High Fodmap Meat List

• Meats containing onion, garlic, onion or garlic powders, dehydrated powders, bread crumbs, dried fruits.
• Marinades/sauces/gravies when prepared with meats may contain high-FODMAPs

High Fodmap Dairy List

• Buttermilk
• Condensed milk
• Cream cheese (2 tablespoons, moderate)
• Crème fraîche
• Custard
• Ice cream
• Kefir

Milk, Dairy

• Evaporated
• Regular
• Full cream
• Cow, full cream, reduced fat, skim
• Goat, full cream
• Skim
• Milk Alternatives
  • Oat
  • Rice
  • Soy (soy beans/sweetened/ unsweetened)
• Milk powder (milk solids)
• Pudding
• Soft cheeses
  • More than 2 tablespoons is HIGH
• Yogurt
  • Indian
  • Low-fat
  • Regular
  • Flavored
  • Made from cow/goat/sheep’s milk

High Fodmap Confectionary List

• Bar, cereal, wheat-based
• Bar, granola, oat and honey (2 bars)
• Bar, muesli-based with fruit (1/2 bar)
• Biscuit/cookie, chocolate chip (2)
• Biscuit, fruit filled
• Cookies, chocolate crème sandwich (U.S., 1 cookie)
• Corn thins, flavored, sour cream and chives (4)
• Rice cakes, flavored, sour cream and chives (4)
• Rye crispbread (1)

High Fodmap Breads, Cakes, Flours List       

• Breads
• Gluten-free, multigrain (U.S., 2 slices)
• Gluten-free, wholegrain, sweetened with pear juice (U.S., 1 slice)
• Multi-grain, sprouted (U.S., 2 slices)
• Naan or roti
• Oatmeal (U.S., 1 slice)
• Pumpernickel (1 slice)
• Raisin toast
• Rye, rye dark, rye sourdough
• Sourdough, kamut, wholemeal
• Spelt, 100% spelt flour (2 slices)
• Wheat, 100% whole wheat (U.S., 1 slice)
• Wheat, high fiber (U.S., 1 slice)
• Wheat, multigrain (2 slices)
• Wheat, white (2 slices)
• Wheat, white (U.S., 2 slices)
• Wheat, white (Norway, 1 slice)
• Wheat, wholegrain (2 slices)
• Wheat, wholegrain (U.S., 2 slices)
• Wheat, wholemeal (2 slices)
• Wheat, wholemeal (Norway, 1 slices)
• Wheat, wholemeal and oatmeal (U.S., 1 slice)

High Fodmap Flours List

• Almond, meal (1/2 cup)
• Barley
• Chickpea flour (in small amounts only)
• Couscous
• Durum
• Einkorn, organic
• Emmer
• Lupin
• Lentil flour (in small amounts)
• Multigrain flour
• Pea flour (in small amounts)
• Rye
• Spelt, organic, white or wholemeal
• Soy flour (in small amounts)
• Triticale
• Wheat bran
• Wheat flour
• Wheat germ

High Fodmap Grains & Pastas List

• Barley, pearl
• Bourghal, cooked (1/2 cup)
• Bran, wheat, processed and unprocessed (1 tablespoon)
• Cous cous, rice and corn, cooked (1/2 cup)
• Cous cous, wheat, cooked (1/2 cup)
• Freekeh, cooked (1/4 cup)
• Noodles, wheat
• Pasta, spelt, cooked (1 cup)
• Pasta, wheat, cooked (1 cup)
• Gnocchi, wheat
• Granola, fruit and nut
• Rice crisps (U.S.,1 cup)

Cereals

• Flakes of corn (U.S.,1 cup)
• Flakes of wheat, corn, rice, oats, dried fruit, nuts (1/2 cup)
• Flakes, barley or spelt or gluten-free rice flakes with psyllium
• Muesli, plain, or free of yeast, wheat, gluten, dairy, nut (all HIGH)
• Oatmeal (fine, organic, Denmark, 1 cup)
• Wheat-based multi-grain breakfast cereal
• Wheat bran, pellets
• Whole wheat grain biscuit

Sweeteners

• Agave nectar
• Honey
• Sugar alcohols
  • Isomalt
  • Maltitol
  • Mannitol
  • Sorbitol
  • Xylitol
• High fructose corn syrup (HFCS)
• Corn syrup solids
• Fructose
• Pear juice
• Fruit juice concentrate

Agave nectar, honey, sugar alcohols like sorbitol, mannitol, maltitol and xylitol; high fructose corn syrup, corn syrup solids, fructose, pear juice, fruit juice concentrate.

• EFF – Agave nectar, high-fructose corn syrup, fructose, fruit juice concentrate, pear juice, honey
• HPF – sorbitol, mannitol, maltitol and xylitol, polydextrose, isomalt

Condiments

Many condiments are made with FODMAPs, but you can make your own at home! Refer to recipes in Chapter 13 for ideas. Always read ingredient labels for any condiments you purchase:

• Chutneys
• Gravies
• Chicken, vegetable, beef stock
• Vegetable and beef bouillon cubes
• Dressings
• Sauces
• Brand-made relishes
• Oil-based sauces and condiments

High Fodmap Drinks List

• More than a 1/2 cup of any fruit juice
• Apple
• Apple and Raspberry cordial
• Berry fruit blend (from juice bar)
• Pear
• Tropical and mango juices
• Orange
  • 98% reconstituted
  • 99% blend
  • Orange cordials

Coffee

• Chicory-based coffee substitutes
• Espresso decaf or regular
  • Made with cow or soy milk (soy beans)
• Instant decaf or regular
  • Made with cow or soy milk (soy beans)

Teas – (250 ml)

• Black
  • Strong made with soy milk (soy beans)
• Dandelion
  • Strong made with water
• Fennel tea
  • Strong or weak made with water
• Chamomile tea
  • Strong or weak made with water
• Chai tea
  • Strong made with water, cow’s milk, low-FODMAP milk alternatives, soy milk (soy beans)
• Herbal tea
  • Strong made with water
• Oolong tea
  • Strong or weak made with water

Other

• Coconut water fresh (250 ml)
• Coconut water packaged (250 ml)
• Carob powder (for drinking)

Alcohol

• Rum
• Wine, sweet, dessert, “sticky”

Diet, Sugar-free, Low Carb

Label warnings that say: “Excess consumption may have a laxative effect” and other products containing polyol additives as artificial sweeteners:

• Sorbitol
• Mannitol
• Maltitol
• Xylitol
• Polydextrose
• Isomalt
• Mints
• Candy
• Desserts

Here is a breakdown of which foods are high in fructose, polyols and lactose:

• Excess Free Fructose = EFF
• High-Polyol Foods = HPF
• High-Lactose Foods = HLF