There are many different foods that contain high amounts of FODMAPs. For those individuals living with IBS, or other GI-related conditions, limiting the consumption of these foods and drinks may help relieve symptoms and support gut healing. For more information on the low FODMAP diet, check out this blog post.

Common High FODMAP Foods

Check out the list below for some common high FODMAP foods! You can find a full list of high FODMAP foods here.

  • Apples
  • Apricots
  • Avocado
  • Bananas — ripe
  • Blackberries
  • Blackcurrants
  • Cherries
  • Currants
  • Dates
  • Grapefruit
  • Mango
  • Nectarines
  • Pawpaw, dried
  • Peaches
  • Pears
  • Pineapple, dried
  • Plums
  • Pomegranate
  • Prunes
  • Raisins
  • Watermelon
  • Artichoke
  • Asparagus
  • Baked beans
  • Black eyed peas
  • Cassava
  • Cauliflower
  • Celery (bigger than 5cm of stalk)
  • Garlic
  • Kidney beans
  • Lima beans
  • Leek bulb
  • Mixed vegetables
  • Mushrooms
  • Onions
  • Peas, sugar snap
  • Pickled vegetables
  • Red kidney beans
  • Soy beans / soya beans
  • Split peas
  • Scallions / spring onions (bulb / white part)
  • Shallots
Drinks and Protein Powders
  • Beer
  • Fruit juices (some)
  • Kombucha
  • Meal replacement drinks containing milk-based products (such as Ensure & Slim Fast)
  • Rum
  • Drinks containing High Fructose Corn Syrup (HFCS) (including many soft drinks)
  • Soy milk
  • Sports drinks
  • Tea:
    • Black tea with added soy milk
    • Chai tea, strong
    • Dandelion tea, strong
    • Fennel tea
    • Chamomile tea
    • Herbal tea, strong
    • Oolong tea
  • Wine
  • Whey protein
Dairy Products
  • Buttermilk
  • Ricotta cheese
  • Cream
  • Custard
  • Gelato and ice cream
  • Kefir
  • Milk — cow, goat, sheep and evaporated milk
  • Sour cream
  • Yogurt
Meats and Poultry
  • Sausages

Many of these high FODMAP foods can be tolerated in small amounts, however, consuming large amounts of these foods and drinks can trigger symptoms. Additionally, the amount and type of high FODMAP foods and drinks that can be tolerated are different from person to person.

High FODMAP Ingredients to Lookout For

Although it’s easy to avoid many of these high FODMAP foods, some FODMAPs may be hidden as ingredients in food products. It’s important to check the nutrition facts label for high FODMAP ingredients, particularly when you’re trying new products. 

Check out the blog post on nutrition facts labels and become a pro at understanding them! 

Some ingredients to look out for include:

    • Prebiotics
      • Fructooligosaccharides (FOS) 
      • Inulin
      • Oligofruactose
    • Artificial Sweeteners
      • Inulin
      • Isomalt 
      • Lactitol 
      • Maltitol 
      • Mannitol 
      • Sorbitol 
      • Xylitol

These ingredients in particular may be found in snack bars, yogurts and some drinks.

Get Help Identifying Your IBS-Triggers

Identifying your IBS triggers allows you to eliminate them from your diet, and prevent flares up and post-meal discomfort. Book a FREE discovery call today to learn more about working with a Registered Dietitian to manage your IBS!