Foods with high-FODMAP content, and low-FODMAP alternatives
| FODMAP type | High-FODMAP foods | Alternative low-FODMAP foods |
|---|---|---|
| Oligosaccharides (fructans/galact-oligosaccharides) | Vegetables: artichokes, asparagus, beets, brussels sprouts, broccoli, cabbage, fennel, garlic, leeks, okra, onions, peas, shallots | Bamboo shoots, bell peppers, bok choy, carrots, celery, chard, chayote, chives, choy sum, corn, eggplant, green beans, lettuce, parsnips, pumpkins, spring onions (green part only), tomatoes; onion and garlic substitutes: garlic-infused oil |
| Fruits: watermelon, apple, white peaches, persimmon | Bananas, blueberries, cantaloupes, carambola, durian, grapefruit, grapes, honeydew melon, kiwi, lemons, limes, mandarin, oranges, passion fruit, pawpaw, raspberries, strawberries, tangelos | |
| Wheat and rye when eaten in large amounts (eg, bread, pasta, couscous, cookies, crackers, biscuits) | Gluten-free and spelt bread and cereal products | |
| Legumes: chickpeas, lentils, kidney beans, baked beans, soy beans | Canned chickpeas | |
| Disaccharides (lactose) | Milk (cow, goat, sheep), yogurt, soft cheeses, custard, ice cream | Lactose-free milk and yogurt, rice milk, hard cheeses, butter, ice cream substitutes such as gelato and sorbet |
| Monosaccharides (fructose) | Fruits: apples, Asian pears, pears, clingstone peaches, mango, sugar snap peas, watermelon, canned fruit in natural juice; large total fructose dose: concentrated fruit sources; large servings of fruit, dried fruit, fruit juice | As listed above |
| Honey | Maple syrup, golden syrup | |
| Sweeteners: fructose, high fructose corn syrup | Sweeteners: any except polyols | |
| Polyols | Vegetables: avocados, cauliflower, mushrooms, snow peas, sweet corn | As listed above |
| Fruits: apples, apricots, Asian pears, cherries, longon, lychee, nectarines, peaches, pears, plums, prunes, watermelon | As listed above | |
| Sweeteners: isomalt, maltitol, mannitol, sorbitol, xylitol | Sucrose, glucose |