What foods are high in FODMAPs?  

FODMAPs are found in a variety of foods, including produce, grains and cereals, nuts, legumes, lentils, dairy products and a variety of processed foods. This can make following a low FODMAP diet tricky, as you can’t intuitively tell which foods will be high or low in FODMAPs. Additionally, FODMAP amounts can vary based on the type of food, the serving size of the food, and the combination of various FODMAP containing foods consumed in one sitting. If you’re looking for more resources and support on creating a low FODMAP plan for your unique food preferences and eating style, I highly recommend working with a digestive health dietitian who can tailor things for you!  

The best up-to-date resource for determining the FODMAP composition of a food and the right serving size is the Monash University FODMAP App, as it is constantly being updated based on the ongoing research being conducted.  

In general, below is a list of each of the 6 FODMAP categories and some foods that are high in these types of FODMAP:  

  • Fructose: this is a sugar found in many fruits, honey, and high fructose corn syrup. Food examples include most fruit juices, apples, mango, honey, and agave syrup.  
  • Lactose: this is the main sugar found in milk and other dairy products including yogurt and ice cream. Note that some dairy products such as hard cheeses are naturally lower in lactose and thus are considered low FODMAP.  
  • Mannitol & Sorbitol: these are both types of naturally occurring sugar alcohols that are commonly found in fruits and vegetables such as avocado, blackberries, cauliflower, and mushrooms. 
  • Fructans: found primarily in wheat products, fructans can also be found in many vegetables (most notably garlic and onion), as well as some food additives, such as inulin. Food sources include wheat, rye, barley, garlic and onions. 
  • Galacto-oligosaccharides: also called galactans or abbreviated to GOS, these FODMAPs are often found in legumes and beans. Food sources include kidney beans, chickpeas (in larger servings), and baked beans. 


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