Matthew Rensberry, MD, MBA

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FODMAP Food Values

A low fermentable oligo-, di-, and monosaccharides and polyols (FODMAP) diet is helpful for those with irritable bowel syndrome and other gastrointestinal distress.

To use the diet, you try to eat as few FODMAPs as possible for six to eight weeks.

After symptoms have improved, you can gradually reintroduce foods with higher fermentable carbohydrates to determine your tolerance to specific fermentable carbohydrates.

Avoid those which trigger symptoms.

Category Low FODMAP Foods High FODMAP Foods
Vegetables and Legumes Bamboo shoots Garlic
Vegetables and Legumes Bean sprouts Onions
Vegetables and Legumes Broccoli Asparagus
Vegetables and Legumes Cabbage Beans
Vegetables and Legumes Carrots Cauliflower
Vegetables and Legumes Celery Cabbage, savoy
Vegetables and Legumes Chickpeas Mange tout
Vegetables and Legumes Corn Mushrooms
Vegetables and Legumes Cucumber Peas
Vegetables and Legumes Eggplant Scallions / spring onions (white part)
Vegetables and Legumes Green beans
Vegetables and Legumes Green pepper
Vegetables and Legumes Kale
Vegetables and Legumes Lettuce
Vegetables and Legumes Parsnip
Vegetables and Legumes Potato
Vegetables and Legumes Pumpkin
Vegetables and Legumes Red peppers
Vegetables and Legumes Scallions/spring onions (green part)
Vegetables and Legumes Squash
Vegetables and Legumes Sweet potato
Vegetables and Legumes Tomatoes
Vegetables and Legumes Turnip
Fruit Bananas, unripe Apples
Fruit Blueberries Apricot
Fruit Cranberry Bananas, ripe
Fruit Clementine Blackberries
Fruit Grapes Grapefruit
Fruit Melons Mango
Fruit Kiwifruit Peaches
Fruit Orange Plums
Fruit Pineapple Raisins
Fruit Raspberry Watermelon
Fruit Rhubarb
Fruit Strawberry
Meats Beef Chorizo
Meats Chicken Sausages
Meats Fresh Fish Processed meat
Meats Lamb
Meats Pork
Meats Quorn mince
Meats Tuna
Bread, Cereals, Grains, Pasta Oats Barley
Bread, Cereals, Grains, Pasta Quinoa Bran
Bread, Cereals, Grains, Pasta Gluten-free foods Couscous
Bread, Cereals, Grains, Pasta Buckwheat Gnocchi
Bread, Cereals, Grains, Pasta Chips Granola
Bread, Cereals, Grains, Pasta Cornflour Muesli
Bread, Cereals, Grains, Pasta Oatmeal Muffins
Bread, Cereals, Grains, Pasta Popcorn Rye
Bread, Cereals, Grains, Pasta Pretzels Semolina
Bread, Cereals, Grains, Pasta Rice Spelt
Bread, Cereals, Grains, Pasta Tortilla chips Wheat foods
Nuts and Seeds Almonds Cashews
Nuts and Seeds Chestnuts Pistachio
Nuts and Seeds Hazelnuts
Nuts and Seeds Macadamia nuts
Nuts and Seeds Peanuts
Nuts and Seeds Pecans
Nuts and Seeds Poppy seeds
Nuts and Seeds Pumpkin seeds
Nuts and Seeds Sesame seeds
Nuts and Seeds Sunflower seeds
Nuts and Seeds Walnuts
Dairy, Eggs, Cheese Almond milk Cow milk
Dairy, Eggs, Cheese Coconut milk Goat milk
Dairy, Eggs, Cheese Hemp milk Soy milk
Dairy, Eggs, Cheese Lactose-free milk Buttermilk
Dairy, Eggs, Cheese Oat milk Cream
Dairy, Eggs, Cheese Rice milk Custard
Dairy, Eggs, Cheese Butter Greek yogurt
Dairy, Eggs, Cheese Dark chocolate Ice cream
Dairy, Eggs, Cheese Eggs Sour cream
Dairy, Eggs, Cheese Milk chocolate Yogurt
Dairy, Eggs, Cheese White chocolate Cream cheese
Dairy, Eggs, Cheese Brie Ricotta cheese
Dairy, Eggs, Cheese Camembert
Dairy, Eggs, Cheese Cheddar
Dairy, Eggs, Cheese Cottage cheese
Dairy, Eggs, Cheese Feta
Dairy, Eggs, Cheese Mozzarella
Dairy, Eggs, Cheese Parmesan
Dairy, Eggs, Cheese Swiss
Condiments Barbecue sauce Hummus dip
Condiments Chutney Mixed berry jam
Condiments Garlic infused oil Cream-based pasta sauce
Condiments Golden syrup Relish
Condiments Strawberry jam Tzatziki dip
Condiments Mayonnaise
Condiments Mustard
Condiments Soy sauce
Condiments Tomato sauce
Sweeteners Aspartame Agave
Sweeteners Acesulfame K High Fructose Corn Syrup
Sweeteners Glucose Honey
Sweeteners Saccharine Inulin
Sweeteners Stevia Isomalt
Sweeteners Sucralose Malttol
Sweeteners Sugar Mannitol
Sweeteners Sorbitol
Sweeteners Xylitol
Drinks Beer Apple juice
Drinks Black coffee Coconut water
Drinks Orange juice Fennel tea
Drinks Peppermint tea Herbal tea
Drinks Water Kombucha
Drinks Wine Mango juice
Drinks Pear juice
Drinks Rum
Drinks Sodas with high fructose corn syrup