If you are navigating digestive issues, knowing which foods are high FODMAP can make everyday eating feel a lot more manageable. Many of the biggest triggers are staples that seem healthy or harmless until symptoms start adding up.
This list is designed to help you recognize patterns, make smarter swaps, and feel more confident about what is on your plate without turning meals into a guessing game.
Dairy & Eggs
FODMAP concerns in this category come almost entirely from lactose, the natural sugar found in milk. Eggs contain no carbohydrates and are naturally FODMAP-free, but many dairy products can be high in lactose and may trigger symptoms for people following a low-FODMAP approach.
(FODMAP impact is based on typical serving sizes.)
Milk (cow, goat, sheep)
High lactose per serving
A common high-FODMAP trigger due to natural milk sugars.
Soft cheeses (ricotta, cottage cheese)
Moderate to high lactose
Fresh cheeses retain more lactose than aged varieties.
Yogurt (regular, sweetened)
Moderate to high lactose
Especially problematic in larger portions.
Ice cream
High lactose
Combines milk sugars with added sweeteners.
Custard and dairy desserts
High lactose
Concentrated dairy sugars in dessert form.
Evaporated or condensed milk
High lactose
Milk sugars are concentrated during processing.
Cream-based sauces (milk-heavy)
Moderate to high lactose
Often contain enough lactose to trigger symptoms.
Vegetables & Leafy Greens
Many vegetables are nutritious, but some contain fermentable carbohydrates (FODMAPs) that can trigger digestive symptoms in sensitive individuals. The vegetables below are commonly considered high FODMAP in typical serving sizes and are often limited or avoided during the elimination phase of a low-FODMAP approach.
(FODMAP impact depends on portion size and preparation.)
Onions (all varieties)
High in fructans
One of the most common digestive triggers.
Garlic
High in fructans
Highly concentrated FODMAP source, even in small amounts.
Shallots
High in fructans
Similar to onions in FODMAP load.
Leeks (white bulb portion)
High in fructans
The bulb contains concentrated fermentable carbs.
Cauliflower
High in polyols
Can trigger bloating in moderate servings.
Mushrooms (button/portobello)
High in polyols
Contain sugar alcohols that may be poorly absorbed.
Asparagus
High in fructans
Often problematic in standard portions.
Artichokes
High in fructans
Dense source of fermentable fibers.
Sugar snap peas
High in polyols
Can contribute to digestive discomfort.
Beetroot
Moderate to high FODMAP
Can become problematic in larger servings.
Fruit
Many fruits are naturally high in certain fermentable sugars, especially excess fructose or polyols, which can trigger symptoms for people following a low-FODMAP approach. The fruits below are commonly classified as high FODMAP in typical serving sizes and are usually limited or avoided during the elimination phase.
(FODMAP impact depends on portion size and ripeness.)
Apples
High in excess fructose
A frequent trigger even in moderate portions.
Pears
High in excess fructose and polyols
Double FODMAP load makes them problematic.
Mango
High in excess fructose
Can overwhelm absorption in standard servings.
Watermelon
High in excess fructose
Large water content does not reduce FODMAP impact.
Cherries
High in polyols
Often trigger bloating when eaten freely.
Peaches
High in polyols
Stone fruit commonly limited on low-FODMAP plans.
Plums
High in polyols
Includes dried forms like prunes.
Nectarines
High in polyols
Similar FODMAP profile to peaches.
Apricots
High in polyols
Fresh or dried versions can be triggering.
Blackberries
Moderate to high polyols
Problematic when portions exceed small servings.
Herbs & Spices
Most pure herbs and spices are naturally low in FODMAPs because they’re used in very small quantities. However, certain aromatics and seasoning blends can contain concentrated fermentable carbohydrates or hidden onion and garlic derivatives.
(FODMAP impact depends on portion size and formulation.)
Vegetable seasoning powders (with onion/garlic)
High in fructans
Many blends include concentrated onion or garlic.
Garlic powder blends
High in fructans
Even small amounts can trigger symptoms.
Onion powder blends
High in fructans
Common hidden FODMAP source.
Savory seasoning mixes
Often high FODMAP
Many contain onion/garlic as base flavoring.
Nuts & Seeds
Nuts and seeds are nutritious, but some varieties contain higher levels of fermentable carbohydrates, particularly GOS (galacto-oligosaccharides), which can trigger symptoms for people following a low-FODMAP approach. The nuts below are considered high FODMAP in typical serving sizes and are usually limited or avoided during the elimination phase.
(FODMAP impact depends on portion size.)
Cashews
High in GOS
One of the most common nut triggers.
Pistachios
High in GOS
Closely related to cashews and similarly problematic.
Mixed nuts (containing cashews/pistachios)
Variable but often high FODMAP
Hidden inclusion makes portion control difficult.
Honey-roasted cashews
High in GOS + added sugars
Compounds the digestive load.
Cashew butter
High in GOS
Concentrated form increases FODMAP density.
Beans & Leagumes
Legumes and beans are some of the most common high-FODMAP foods because they contain significant amounts of GOS (galacto-oligosaccharides), fermentable carbohydrates that can be difficult to digest for sensitive individuals.
(FODMAP impact depends on portion size and preparation.)
Chickpeas
High in GOS
Frequently triggers bloating in standard portions.
Lentils
Moderate to high GOS
Cooked servings can quickly exceed tolerance.
Kidney beans
High in GOS
Dense legume commonly restricted on low-FODMAP plans.
Black beans
High in GOS
Fermentable carbs make larger servings problematic.
Baked beans
High in GOS + added sugars
Sauces can further increase digestive load.
Butter beans / lima beans
High in GOS
Often exceed low-FODMAP serving limits.
Split peas
High in GOS
Common soup ingredient that may trigger symptoms.
Cannellini / white beans
High in GOS
Creamy texture but difficult for sensitive digestion.
Grains & Rice
Grains vary widely in their FODMAP content. Those made from wheat, barley, or rye tend to be high in fructans, a fermentable carbohydrate that commonly triggers symptoms during a low-FODMAP elimination phase. While rice itself is naturally low FODMAP, many mixed grain products or wheat-based staples are not.
(FODMAP impact depends on portion size and preparation.)
Wheat (bread, pasta, crackers)
High in fructans
One of the most common FODMAP triggers.
Barley
High in fructans
Often found in soups and grain blends.
Rye
High in fructans
Common in breads and baked goods.
Couscous (wheat-based)
High in fructans
Small grains still carry wheat FODMAP load.
Bulgur wheat
High in fructans
Frequently used in salads and pilafs.
Mixed grain blends (wheat-based)
Often high FODMAP
Hidden wheat components increase risk.
Others
This category covers high-FODMAP foods and additives that don’t neatly fit into the main food groups but are common hidden triggers. Many contain excess fructose or polyols (sugar alcohols), which are poorly absorbed in sensitive individuals. These items are typically avoided during the elimination phase of a low-FODMAP approach.
(FODMAP impact depends on portion size and formulation.)
Honey
High in excess fructose
A concentrated natural sweetener that often triggers symptoms.
Agave syrup
Very high in excess fructose
Even small amounts can exceed tolerance.
High-fructose corn syrup
High in excess fructose
Common in processed foods and drinks.
Sugar-free candy (sorbitol, mannitol, xylitol)
High in polyols
Sugar alcohols are frequent digestive triggers.
Chewing gum with polyols
High in polyols
Repeated exposure can compound symptoms.
Protein or snack bars with inulin/chicory root
High in fructans
Often marketed as fiber-rich but problematic.
Diet desserts with sugar alcohols
High in polyols
Hidden FODMAP load in “low sugar” treats.
Fruit concentrates and syrups
High in excess fructose
Common additive in processed foods.
FAQs
Some sweeteners are high FODMAP and can cause bloating or gas. Honey, high fructose corn syrup, and sugar alcohols like sorbitol are key examples. Reading labels helps avoid unexpected sources in packaged foods.
High FODMAP foods can increase gas and fluid in the intestines. This can lead to bloating, pain, cramping, or changes in bowel habits. Symptoms often appear within a few hours after eating.
Cooking does not usually remove FODMAPs from foods. However, cooking methods can change portion size or how quickly foods are digested. For example, roasting vegetables may make them easier to tolerate for some people.