High FODMAP Foods You Should Avoid

What are FODMAPs?New to FODMAPs? Welcome! You’ve landed on my blog where I teach people about the low-FODMAP diet, an elimination diet which helps ease symptoms of Irritable Bowel Syndrome (IBS) and may help those with Small Intestinal Bacterial Overgrowth (SIBO).

If you’re tired from symptoms of IBS intruding your life, there’s good news. The low-FODMAP diet is an evidence-based diet that helps relieve symptoms of IBS without the use of medications. Below you will find my list of foods that are high in FODMAPs.

But first, what are FODMAPs and what is this diet all about?


The low-FODMAP diet eliminates foods high in FODMAPs, which are short-chain carbohydrates (sugars and fibers) that are poorly absorbed in the small intestine. The FODMAPs then move on to the large intestine, creating an osmotic effect, where water is pulled into the bowels (this can affect how fast or slow the bowels move). Bacteria in the large intestine have a feast and ferment the FODMAPs, triggering gas, bloating, abdominal distention, constipation and/or diarrhea.


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What are FODMAPs?

FODMAPs are found in the foods and drinks we eat every day.  They are even found in over the counter medicines and medications.  The acronym FODMAP stands for:

Oligosaccharides (Fructans and Galacto-oligosaccharides (GOS))
Disaccharides (Lactose)
Monosaccharides (excess Fructose)
Polyols (eg. Sorbitol, Mannitol, Maltitol, Xylitol, Isomalt, Erythritol)

If you are following the low-FODMAP diet, you will want to avoid all foods high in FODMAPs. They include fructans, galacto-oligosaccharides, lactose, excess fructose and polyols.

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FODMAP experts say the term of the diet should last anywhere from 2-6 weeks for the Elimination Phase and then the Reintroduction/Challenge Phase requires another couple of weeks or more.

If you are vegan you should follow the diet for a shorter period time as many of the foods you rely on for needed nutrients are high in FODMAPs. 

All in all, when following the diet under supervision, it should take anywhere between two and a half to three months to finish and move on to a Modified Low-FODMAP Diet.

You can learn more about the diet by checking out my most popular Top Posts & Pages.

Here is a short list of foods that contain FODMAPs (You can read more on our free Low-FODMAP Grocery List):

  • Oligosaccharides – (fructans) Garlic, onions, wheat, inulin, artichokes; (galacto-oligosaccharides [GOS]) legume beans, lentils, chickpeas.
  • Disaccharides – Milk, condensed and evaporated milk, milk powder, ice cream, yogurt, soft, unaged cheeses.
  • Monosaccharides – Honey, agave, apples, mangoes, pear, watermelon, High Fructose Corn Syrup (HFCS).
  • Polyols: apples, avocado, cherries, nectarines, prunes, mushrooms, sorbitol or other sugar alcohols.

Not sure if the diet will work?  Meet other people who also have IBS and or other health conditions with IBS right here on my Facebook page or on Instagram.  I also have a private Facebook page you can join here.  Ask questions, make friends and find others who are on the diet and the many who feel better!

The low-FODMAP diet can be confusing, and there’s a lot of conflicting information online. You may need a little extra help, and it’s highly recommended that you do reach out to a professional trained in the low-FODMAP diet to ensure your success and most of all to help you make healthy choices.

I am a trained Certified Nutritionist Consultant and am qualified to teach about how to implement the low-FODMAP diet into your lifestyle.  Join my online course now and learn from me, as well as world-renowned dietitans trained in the low-FODMAP diet.

low fodmap online course

Or contact me today with any questions.

High FODMAP Foods You Should Avoid


Download your copy of my High-FODMAP Foods to Avoid list and Low-FODMAP Grocery List!  



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 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.

Food and drinks with high FODMAPs levels

Here are just a couple of examples of foods and drinks highest in FODMAPs.



  • Artichokes (Jerusalem, globe, pickled in oil)
  • Asparagus (1 spear, moderate)
  • Beetroot
  • Bitter melon
  • Cabbage, savoy
  • Cassava
  • Cauliflower
  • Cho cho
  • Choko
  • Corn kernels, canned
  • Garlic (including garlic powder, garlic extract, black garlic)
  • Karela (as tested in the UK)
  • Leeks (only leaves are low)
  • Lotus root, dried
  • Mushroom, all (except oyster mushrooms are low)
  • Onions (including onion powder, and pickled)
  • Peas, sugar snap
  • Peas, thawed
  • Scallion, Spring Onion bulbs (only use green tips)
  • Shallots
  • Snow peas
  • Sugar snap peas
  • Taro


Legumes, Beans

  • Baked beans
  • Black beans (boiled; 1/4 cup
  • canned is moderate)
  • Bortolotti beans
  • Broad beans
  • Four bean mix
  • Haricot beans
  • Kidney beans
  • Navy beans
  • Chickpeas, sprouted
  • Lentils (1/4 red or green boiled
  • is moderate)

**Canned lentils or chickpeas are OK as long as you drain the can and rinse them before consuming and stick with the low-FODMAP serving of: 1/2 cup canned lentils or a 1/4 cup canned chickpeas

**Boiled lentils (green or red) are OK at a 1/4 cup serving

  • Red kidney beans, boiled
  • Soya beans, boiled
  • Split peas, boiled



  • Pistachios
  • Cashews



  • Apples (fresh or dried)
  • Applesauce
  • Apricots (fresh, dried, canned)
  • Asian pears
  • Banana (ripe, common – 1/3 is low, otherwise a 1/2 or more is HIGH)
  • Blackberries
  • Boysenberries
  • Cherries
  • Currants (OK at 1 Tbsp. or less)
  • Dates
  • Feijoa
  • Figs (fresh or dried)
  • Goji berries (dried – OK at 1 Tbsp. or less)
  • Grapefruit
  • Guava (unripe – ripe is low)
  • Jackfruit (freeze-dried, as tested in Malaysia)
  • Lychee
  • Mango (fresh or dried)
  • Nectarines
  • Peaches (all)
  • Pears (dried or nashi,
  • packham-firm or ripe)
  • Persimmon
  • Pineapple (dried only)
  • Plum (black diamond)
  • Prunes
  • Raisins (OK at 1 Tbsp. or less)
  • Sultanas
  • Tamarillo
  • Watermelon


Dairy, Cheese

  • Buttermilk
  • Condensed milk
  • Cream cheese (2 Tbsp. moderate)
  • Cream, thickened, regular fat
  • Creme fraiche
  • Custard
  • Ice cream
  • Kefir
  • Milk, Dairy
      • A2
      • Evaporated
      • Sweetened, condensed
      • Regular
      • Full cream, cow/goat
      • Skim and reduced fat
  • Milk, Other
      • Coconut made with inulin
      • Oat (OK at 1/2 cup or less)
      • Soy (soy beans/ sweetened/unsweetened) *Soy milk made from soy protein is low
      • Milk powder (milk solids)
      • Pudding made from milk – read labels on lactose-free and vegan puddings
      • Soft cheeses (2 tablespoons or less is low)
      • Sour cream
  • Yogurt
      • Indian
      • Low-Fat
      • Regular
      • Flavored
      • Made from cow/sheep’s milk

*Look for lactose-free yogurt made without high-FODMAP ingredients, or try goat’s milk yogurt or coconut yogurt



  • 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. 

Read labels when shopping and ask your servers questions when dining out. My Low-FODMAP Dining Out Guide provides you with tips and lists of meals suitable and those to avoid.


Vegetarian Substitutes

  • Falafel
  • Lentil burger
  • Mince (containing onion)
  • Soy protein, textured (TVP)
  • Tofu, silken (firm is low)


Bread, Cakes, Flours

Avoid the following if they contain wheat/rye/barley:

  • Bread
  • Sourdough
  • Breadcrumbs
  • Cakes
  • Cookies
  • Croissants
  • Muffins
  • Pastries
  • Bulgur
  • Chickpea flour (in small amounts OK)
  • Couscous
  • Durum
  • Lentil flour (in small amounts OK)
  • Multigrain flour
  • Pea flour (in small amounts OK)
  • Rye
  • Semolina
  • Soy flour (in small amounts OK)
  • Triticale
  • Wheat bran 
  • Wheat flour
  • Wheat germ


Pasta, Cereals

    • Noodles
    • Pasta
    • Gnocchi
  • Multi-grain breakfast cereal
  • Muesli


Drinks, Juices

Avoid more than a 1/2 cup of any fruit juice

  • Apple juice
  • Apple and Raspberry cordial
  • Pear
  • Tropical and mango juices
  • Orange juice
      • 99% blend reconstituted and fresh is low at a 1/2 glass or less
      • 98% reconstituted
      • 99% blend
      • Orange cordials



  • Chicory-based coffee
  • Espresso decaf or regular w/cow’s or soy milk
  • Instant decaf or regular w/cow’s or soy milk
  • Fennel tea
  • Chamomile tea
  • Chai tea
    • Strong
    • Weak with added soy milk, moderate
  • Herbal tea
    • Strong
    • Weak, moderate
  • Oolong tea
    • Strong
    • Weak

Coconut water 250 ml (100ml is low)

Carob powder (for drinking)



    • Rum
    • Sweet wine
    • Fortified/dessert wine



  • Cereal bar, wheat-based
  • Fruit strip
  • Granola bar made with high-FODMAPs such as honey, or oat granola bars
  • Muesli-based bar made with fruit
Biscuit, fruit-filled
Cookies, chocolate creme sandwich
Energy bars
  • Apple and berry
  • Fruit and nut
  • Organic, oatmeal, raisins and walnut
  • Organic, peanut butter
Rye crispbread



This is a list of condiments that are commonly made with high-FODMAPs. Not all condiments are made with high-FODMAPs. Always read ingredient labels for any condiments you purchase. Note that you can easily make many low-FODMAP condiments at home:

  • Caviar dip
  • Chutneys
  • Gravies
  • Hummus
  • Tzatziki dip
  • Chicken, vegetable, beef stock
  • Vegetable and beef bouillon cubes
  • Dressings
  • Sauces
  • Cream-based
  • Pasta sauces
  • Brand-made relishes
  • Oil-based sauces and condiments
  • Blueberry jam
  • Mixed berry jam
  • Strawberry jam or other jams made with high-fructose corn syrup, apple  juice, pear juice or other high-FODMAPs


Sweeteners, Diet, Sugar–Free, Low Carb

  • Agave nectar
  • Honey
  • High fructose corn syrup
  • Fructose
  • Pear juice
  • Fruit juice concentrate

Watch for label warnings on sugar-free products that say “Excess consumption may have a laxative effect”. Read more about low-FODMAP sugar and sweeteners, and download our free guide here.


Sugar alcohols

  • Isomalt
  • Maltitol
  • Mannitol
  • Sorbitol
  • Xylitol
  • Erythritol
  • Avoid polydextrose – which is a combination of dextrose {corn sugar} and sorbitol
  • Avoid any gums, mints, candy, desserts, protein powders and shakes, OTC medicines and other products containing polyol additives like artificial sweeteners.
  • Avoid label warnings that say: “Excess consumption may have a laxative effect.”

Check out the Low-FODMAP Brands tab on my website for certified low-FODMAP and FODMAP friendly food products such as sauces, soups, condiments, snacks and more!

Research for this list is provided by Colleen Francioli, Certified Nutritionist Consultant and Founder of FODMAP Life and BonCalme. Foods and their servings have been analyzed and published by Dr. Gibson, along with Dr. Jane Muir, Head of Translational Nutrition Science at Monash University and a team of researchers www.med.monash.edu/cecs/gastro/fodmap. Download the Monash U Low FODMAP App today to help fund their continuing research!

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



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 about 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.


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


Eda s Sugar Free Hard Candy

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  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: https://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,

      The composition of blackcurrants varies a lot depending on how ripe they are – levels of sugars, fruit acids and anthocyanins generally increase as the fruit ripens. From Monash University, I only see “currants” listed (nothing specific like black, red, white or pink currants). The currants they refer to are under the “processed fruit” category and therefore have a HIGH FODMAP rating – because processed fruits are 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

    • Yes please read the beginning paragraph where I go into detail about it. Having just a couple brussels sprouts will be fine for you – low in FODMAPs.

      • I’ve been told WORD PRESS website is not a secure website….I’m not rec’g emails .. Help please.

  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!

    • How much longer do you have with Thrive?

      • I really need to know if I can have Quaker Oats oatmeal.

        • Hi Kim, Do you follow a gluten-free diet? If not than regular quick-cooking oats are fine at a 1/4 cup dry.

          • I follow FODMAP. Thank you so much

          • Thank you! Subscribe to my email newsletter too!

          • Hi Colleen, Does it have to be quick cooking or can I use rolled or whole oatmeal?

          • It can be quick cooking or rolled oats!

    • Colleen I’m on thrive also. Was there a answer to your question?

      • No, never received one.

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

  11. Hi, thank you for your information! I’m curious about soybean oil? And coconut oil?

    • All oils are considered low-FODMAP, so all good! Just keep in mind that oils/fat can affect gut motility so use sparingly. 1-2 tablespoons

  12. Hi I was wondering with meats are they all fodmap friendly like ham, pepperoni, prosciutto. I can’t find anything specific about this. Thank you

    • HI Brittany! Read this page and scroll down to MEAT https://fodmaplife.com/fodmap-foods-to-avoid/ That should answer your question. I do not see ham, pepperoni, prosciutto being a problem as long as nothing high-FODMAP has been added to them.

  13. There seems to be conflicting information on Tumeric and Curcumin. I have read that they are both high and low. Could you confimr

    • Hi Colleen
      Yes can you pls confirm on tumeric i too have heard conflicting info as well as saffron which is tumeric. I would like to know definitely on more spices. Thanks

  14. Are black beans okay? I can’t seem to find them here or on any other website.

    • Hi Johnathen, According to low-FODMAP research, black beans are HIGH in FODMAPs. Other beans high in FODMAPs are: baked beans, borlotti, broad, butter, four bean mix, haricot, lima, red kidney and soya. Hope that helps and be sure to sign up for our newsletter for more tips, advice and recipes! SIGN UP: http://goo.gl/HCX1xD

  15. So sad that onions and garlic are “no-no”s. Have you ever seen a situation where an individual is sensitive to some but not all of the restricted foods? Also, a big question of mine when keeping my food journal (which I have been doing) is…How long does it take to react to a certain food? For instance, if I have garlic and don’t have a stomach issue for 2 days, does that rule out a negative reaction to garlic? Once more question. Where does popcorn (specifically a brand called Skinny Pop) fall in the fodmap list. Low or high?

    • Hi Leslie,
      Good question! That is the purpose of following the low-FODMAP diet – to see which FODMAPs cause the most trouble. Even though you may end up negating a food and find that later it’s not an issue for you – it still means that by following the diet, you’ll have a more accurate account of what your real triggers are. You can take a hydrogen breath test to see if you malabsorb fructose, lactose or polyols. If no intolerance is found, then you can eat those foods during the elimination phase. For Skinny Pop you would need to send me the ingredients.

  16. I seem to have a problem with all nuts, as soon as I eat them my tummy distends alarmingly and gives me pain, then a lot of gas, if I do have IBS would it be best to avoid nuts in total, or does this strike you or anyone else as being more colitis than IBS? I’m the same way with lettuce, and really anything raw other than banana’s.

    • Do you have colitis? If so, it’s recommended to stay away from whole or pieces of nuts, but nut butters are ok. No pistachios or cashews on the low-FODMAP diet.

  17. I recently had an annual physical with my internist. She is very concerned about my weight loss. (I am 5’5” and went from 130 to 120 lbs since I have been watching the FODMAPS. She said my BMI is 20 and should be higher. How can I gain weight if I have to limit my food, limit my portions of food and wait 3 hours between eating. I am frustrated and hungry. Please advise.

  18. I need to explain a bit further because if I was just using FODMAP, I could probably eat more. I have restricted myself more (SCD) because of a suspicion of SIBO. Breath test was negative but GI doc put me on rifaximin anyway due to symptoms. As soon as I introduce something NOT on SCD, I pay for it. That may explain my frustration (above post) a bit better.

  19. Do you have a list of foods by FODMAPs – eg frustose, lactose, polyols – rather than by food e.g. fruits, grains etc.
    Thanks 🙂

    • Yes, please scroll all the way down on this page!

  20. Is Tabasco or Sriracha allowed on low-FODMAP diet?

    • Both have not been tested/analyzed but you can always try a little to see if it bothers your gut. Hot sauce can be an irritant for some people’s guts.

  21. Hello.
    Just wondering which protein powders willl work with the fodmap diet. Are there brands that are fodmap friendly? Thank you.

  22. I am wondering about a product called Yucan Crunch Crackers containing only 100% Yuca Root fiber. Is this a low-FODMAP food?

    • Wow, I just checked them out, they look delicious. According to recent research, a 1/2 cup diced yucca root is low-FODMAP (in the UK). Since this product has not been tested for FODMAP content, I can not exactly say whether or not it is LOW or HIGH in FODMAPs. Sometimes when a food goes through processing, the elements change. This change could make the food higher in FODMAPs. If you want to try a small serving of it and test your own tolerance, that’s always an option.

  23. Hello,

    You keep referring to Refer to Low-FODMAPs List for serving size. Could you please email me a list.

    Also, which legumes are low canned?

    Thank you

    Rachel Cardoso

  24. Hi, I am brand new to this whole concept, but, have been struggling with gluten and certain dairy issues for about ten years in addition to other gut/digestion/at times constipation issues, and it’s only getting worse, so I came upon this and believe it could help me, as the pain, distension, bloating and overall unwell feeling is awful.
    There is so much to learn about and understand and like I said I’m a newby.
    Thanks for making this available, I hope it helps.

  25. I am new to FodMap focused eating. The Monash University lists say yogurt, rice milk are Low FodMap. This website says they are not. It also states Lactose-Free milk and gluten-free corn flakes are low FodMap, which I don’t see mentioned here. Would you clarify, please? Thank you in advance for your time.

  26. Hi Colleen! Thanks for this much needed info!

    I have just started the low FODMAPS diet and I already feel better! Yeah!! Its been years!

  27. this is every food that exists

    and therefore necessitates a list of foods that are, rather, NOT fodmaps

  28. Hi Coleen! Any recommendations on a milk substitute? I cannot tolerate lactose or milk protein (haven’t tried whey protein isolate). I am currently drinking soya milk made with soya beans (Holland and Barett brand, UK) which I seem to tolerate (250ml heated up, drink at night) but then again, I do get symptoms every 2nd to 3rd day (I can have 3-4 days max of symptom free bliss). I was wondering if you think I should stop the soya milk, or make my own soya milk using shop bought pure soya protein isolate (you cant get ready made soya milk which is made from soya isolate.) I choose soya milk due to the higher protein content. All other milks have barely any protein and I am vegan,

    • Can you have almond, hemp, rice, oat, quinoa or macadamia milk? Check the Monash FODMAP app for appropriate servings.

  29. Colleen.
    Is fresh Jackfruit lowfodmap??

    • Not that I have seen yet- it hasn’t been tested yet.

  30. what should i eat. I have both lactose intolerance and fructose intolerance. I was just identified that I have both with IBS for a good measure. What would a meal plan be. I would appreciate some help in coordinating meals. Thank you.

    • When you work with a dietitian they would take a look at your past and present health and devise a plan for you of low-FODMAP foods. The diet does allow lactose but very small amounts and it allows fructose-containing foods too, but just those that do not contain excess fructose. If all lactose and fructose bothers you, the dietitian would just have you eat all the other foods on the low-FODMAP diet food list. The low-FODMAP diet may very well work for you!

  31. Hi Colleen,
    Iam tested to be fructose and lactose intolerant. Will there be a test to check the degree of severity of my intolerance? Now being over 60, I can’t have onion and garlic in my food. Iam becoming sensitive. Looking at fodmap food list, there are food that is high oligos and polyols but low n fructose which iam confused whether to eat or not. Thank you for people like you that gives us light at the end of the tunnel.

  32. Hi Colleen is the fruit papaya ok to eat?

  33. Hi Colleen is the fruit papaya ok to eat?



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