High FODMAP Foods to Avoid

what are fodmapsIf you are following the Low FODMAP diet, you will want to avoid all FODMAPs which include: fructans, galacto-oligosaccharides, lactose, excess fructose and polyols.  If you have already taken hydrogen breath tests and know you can either completely absorb fructose or lactose, you do not have to negate either from your diet, but can as an extra precaution during the elimination phase.

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


Apples or applesauce, apricots, Asian pears, blackberries, boysenberries, cherries, figs, mangoes, nectarines, peaches, pears, persimmon, plums, prunes, tamarillo, watermelon, white peaches

  • EFF – Apples, Asian pears, boysenberries, cherries, figs, mangoes, pears, tamarillo, watermelon
  • HPF – Apples, apricots, Asian pears, blackberries, nectarines, peaches, pears, plums, prunes, watermelon


Artichokes (all), asparagus, cauliflower, garlic, leeks, mushrooms, onions (all onions including onion powder), scallions (only the green tips), shallots, snow peas, sugar snap peas, legume beans (eg. baked beans, kidney beans, bortolotti beans), lentils, chickpeas.

  • EFF – Artichokes, asparagus, sugar snap peas
  • HPF – Cauliflower, mushrooms, snow peas

*Learn more about all legumes and serving sizes by reading this post Low-FODMAP Servings for Legumes


If you do not malabsorb lactose then you do not need to restrict these foods.  Ask your dietitian about testing for lactose malabsorption.

All HLF – Ice cream, regular milk, goat’s or sheep’s milk, yogurt (made from cow, goat or sheep’s milk), milk powder (milk solids), pudding, evaporated milk, sweetened condensed milk and soft cheeses (amounts greater than 1/2 C) -cottage cheese, cream cheese, creme fraiche, mascarpone, ricotta.


All breads that are not gluten-free, bread crumbs, cookies, cakes, croissants, muffins, pastries containing wheat and rye.  Barley, bulgur, chickpea flour (in small amounts only), couscous, durum, lentil flour (in small amounts), multigrain flour, pea flour (in small amounts), rye, semolina, soy flour (in small amounts), triticale, wheat bran, wheat flour, wheat germ.  Stay away from sourdough made with high FODMAP flours (such as wheat and rye).


Noodles, pasta, gnocchi.  Wheat-based and multi-grain breakfast cereals, muesli.


Stay clear of meats that contain HIGH FODMAP ingredients like onion powders, garlic, dehydrated powders and bread crumbs, or high amounts of FODMAP cheese and dried fruits.  Many times marinades, sauces/gravies when prepared with meats contain HIGH FODMAPs.


Pistachios, cashews – all other nuts and seeds are fair game.  Almonds (up to 10),  Hazelnuts (up to 10), one handful of all other nuts and seeds or 2 TB of nut or seed butters.


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


Chutneys, gravies made with onion, chicken, vegetable and beef stock bouillon cubes, dressings, sauces, brand-made relishes.  Oil-based sauces and condiments (such as salad dressings and aioli) may contain high FODMAP ingredients such as garlic.


More than a 1/2 C of any fruit juice; apple, pear and mango juices; chicory-based coffee substitutes.


Eda s Sugar Free Hard Candy

All HPF – Label warnings that say “Excess consumption may have a laxative effect.”  Avoid sorbitol, mannitol, maltitol, xylitol, polydextrose, isomalt or any gums, mints, candy, desserts, and other products containing polyol additives as artificial sweeteners.

  1. wondering is cocoa powder o.k, or dark chocolate to eat if not what can u sub with? also… what about whey protein or protein bars without soy added or gluten? any acceptable at least? Thanks!! I am New to FodMaps and need to follow it BADLY!! Thank you!!

    • Hi Jen,
      Please reference the grocery list, and scroll to bottom to find info about chocolate: http://fodmaplife.com/fodmap-grocery-list/
      For protein powders, I got my information from Patsy Catsos RD: Egg white is OK, Rice is OK, Whey protein isolate is OK
      Whey protein concentrate is only OK if a lactose free claim is also made. 98% or better is probably fine for all but the most lactose-intolerant people.
      Soy protein probably has FODMAPs
      Soy protein isolate is an unknown. If truly an “isolate”, then it would have been separated from the fiber in the soy, so might be OK.
      Hemp protein is an unknown with respect to FODMAP status
      Pea protein of any kind is an unknown but probably has FODMAPs

      Hope you’ve signed up for our newsletter: http://goo.gl/AW6GkK ~ Colleen

  2. thanks for replying… What about protein bars?? Must be fodmaps friendly! I know gluten free exists but tthats it…. I need fodmaps friendly!! Thanks!!

  3. OOPS!! Also I did look says dark chocolate o.k.. but Not Carob powder I Get that… But I don’t se anything about Cocoa powder!! Sorry for so many questions!! Thanks!!

  4. Hi Colleen,
    Jen Again!!! I was wondering about Black Currants?? I was told those were o.k? I don’t see them on either list and I see grapes are o.k.. So are Raisons o.k?? Also… You say Bananas o.k.. But how ripe do they need to be?? Also…. ARe ALL BEANS a NO?? I was wondering about Black beans! As well as Cocoa Powder. Thanks so much! Really appreciate it!!
    and YES.. I did most definately sign up for the news letter!! Thanks so much!!

    • Hi Jen,

      Currants have a HIGH FODMAP rating – mostly because they are a processed fruit and high in sugars (Oligosaccharides). 1 TB is safe and your limit. Raisins need to be limited to the same serving size too – pretty much any dried fruit is high in fodmaps because the sugars have become so concentrated from drying. Dried cranberries are also OK again for a 1 TB serving.

      Cocoa powder and cocoa powder for drinking- 2 heaping teaspoons is OK

      With chick peas (canned) as well as lentils (canned) 1/4 C is OK. Green and red lentils (boiled) has a moderate rating. Butter beans (canned) has a high rating. Boiled lima beans, haricot beans, red kidney beans and soya beans are also HIGH. Canned borlotti beans are HIGH, same with baked beans.

      Good luck – Colleen :)

      • Hi Colleen,
        Thanks for replying!! I have another (or few more questions).. I was wondering More so on Black beans… I haven’t seen those on the list at all… as well as Tapioca Fiber ( i find this in certain protein bars) Wondering if that is safe and what it is? Also, Probiotic Fibers such as Isomalto-Oligosaccharides? What IS THAT??? I take probiotics what should I stay Clear from Because my gas gets SOOoooooooooo bad some days worse than others and wondering if things like this can hurt. Another question is whats the difference between High Fructose Corn Syrup and corn syrup?? Is corn syrup safer to eat in moderation seeing corn is o.k. to eat in moderation?? Thanks again REALLY APPRECIATE All your Help… I really Am Grateful! Thanks again :-)

  5. Colleen…so grateful for your website!!! where can I have tests done for ..Hydrogen Breath and Malabsorb Lactose , not going to a Dietician….thank you

    • I had mine done with a gastroenterologist. What you want to keep in mind is to find a gastro who specialized in IBS. There are some that only specialize in celiac or only in IBD. Find out what his/her specialty is before you go through all the tests and appointments with them!

      • Colleen,
        what is a Hydrogen Breath test?? I am going soon for the lactose test and fructose breath test. is that the same as Hydrogen?? Curious…?? Because lately cannpt eat ANYTHING… Real bad..! Also I mentioned on another post about cassava and I found out what it is is Yuka root? Is that o.k to eat it seemed to make me very gassy!! Also wondering about Tapioca fiber in protein bars is that similar to galacto-oligosaccharides?? Thanks so much!!

  6. Colleen ..I believe I saw a recipe for roasted Brussell Sprouts…but did not see them on your shopping list…are they allowed. Thanks again

  7. Colleen…thank you, I have gone to the same Gastro Dr. for 20 yrs., I do not believe he specializes in IBS…have an appt. next wk. I will ask prior to my apt re: tests …thanks ps. I have so many ?’s , just getting started. BTW, will you please respond to my other comments?

  8. Can you explain color-coded vegetables in low fodmap grocery list….please

  9. Was told today that I need to look into starting the FODMAP diet. But…here’s the deal…I am currently taking THRIVE by Le-Vel. More info can be found at http://www.le-vel.com (ingredients and such). And to be honest, I LOVE it. Wondering now though if I need to stop the capsule, shake, DFT patch regimen while doing the FODMAP diet. I am fairly overwhelmed with all of this. Thanks so much!

  10. While it’s an 8 week experience, I have been on it since June of last year.

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