Digestive Health
Irritable Bowel Syndrome
Nutrition
How Foods With Certain Carbs May Cause Digestive Issues
ByBarbara Bolen, PhD
Updated on June 26, 2024
Medically reviewed byJonathan Purtell, RDN
Fact checked byNick Blackmer
FODMAP stands for "fermentable oligosaccharides, disaccharides,monosaccharides, and polyols." For some people, foods high in FODMAPs are poorly absorbed in the gut and cause problems by drawing water out of the intestines and producing gas as they ferment.
By eating low-FODMAP foods, you may be better able to control symptoms of irritable bowel syndrome (IBS).
This article offers a list of common high-FODMAP andlow-FODMAP foods. These lists were compiled from research by Monash University, the institution that spearheaded FODMAP research and introduced the first low-FODMAP diet to treat IBS in 2005.
High-FODMAP Food List
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FODMAPs are fermentable carbohydrates. They are poorly absorbed by the small intestine and draw water out of the intestines. When gut bacteria feed on them, they produce gas as a byproduct. The extra water and gas can lead to symptoms such as abdominal cramping, bloating, diarrhea, or constipation.
The specific types of carbohydrates that are considered FODMAPs include:
- Oligosaccharides, which are found in foods like legumes, wheat, garlic, and onions.
- Disaccharides, which are found in dairy products, cane or beet sugar, and malt sugar
- Monosaccharides, which include sugars found in fruit, honey, and sugary drinks
- Polyols, which are found in some types of fruit, certain vegetables, and sugar-free sweeteners
Foods that are considered high-FODMAP include:
Fruits
- Apples
- Apricots
- Blackberries
- Cherries
- Grapefruit
- Mango
- Nectarines
- Peaches
- Pears
- Plums and prunes
- Pomegranates
- Watermelon
- High concentration of fructose from canned fruit, dried fruit, or fruit juice
Grains
- Barley
- Couscous
- Farro
- Rye
- Semolina
- Wheat
Lactose-Containing Foods
- Buttermilk
- Cream
- Custard
- Ice cream
- Margarine
- Milk (cow, goat, sheep)
- Soft cheese, including cottage cheese and ricotta
- Yogurt (regular and Greek)
Dairy Substitutes
- Oat milk (although a 1/8 serving is considered low-FODMAP)
- Soy milk
Legumes
- Baked beans
- Black-eyed peas
- Butter beans
- Chickpeas
- Lentils
- Kidney beans
- Lima beans
- Soybeans
- Split peas
Sweeteners
- Agave
- Fructose
- High-fructose corn syrup
- Honey
- Isomalt
- Maltitol
- Mannitol
- Molasses
- Sorbitol
- Xylitol
Vegetables
- Artichokes
- Asparagus
- Beets
- Brussels sprouts
- Cauliflower
- Celery
- Garlic
- Leeks
- Mushrooms
- Okra
- Onions
- Peas
- Scallions (white parts)
- Shallots
- Snow peas
- Sugar snap peas
Low-FODMAP Food List
Low-FODMAP foods are foods that are low in fermentable carbohydrates. In people who are sensitive to FODMAPs, these foods are less likely to cause symptoms such as bloating, abdominal pain, and diarrhea.
If you have IBS or another condition that causes intestinal symptoms, you may benefit from switching to a low-FODMAP diet.
The following foods have been identified as being lower in FODMAPs:
Fruits
- Avocado(limit 1/8 portion)
- Banana
- Blueberry
- Cantaloupe
- Grapes
- Honeydew melon
- Kiwi
- Lemon
- Lime
- Mandarinoranges
- Olives
- Orange
- Papaya
- Plantain
- Pineapple
- Raspberry
- Rhubarb
- Strawberry
- Tangelo
Sweeteners
- Artificial sweeteners that do not end in -ol (like sorbitol or xylitol)
- Brown sugar
- Glucose
- Maple syrup
- Powdered sugar
- Sugar (sucrose)
Dairy and Alternatives
- Almond milk
- Coconut milk (limit 1/2 cup)
- Hemp milk
- Rice milk
- Butter
- Certain cheeses, such asbrie,camembert, mozzarella, Parmesan
- Lactose-free products, such as lactose-free milk, ice cream, and yogurt
Vegetables
- Arugula (rocket lettuce)
- Bamboo shoots
- Bell peppers
- Broccoli
- Bok choy
- Carrots
- Celery root
- Collard greens
- Common cabbage
- Corn (half a cob)
- Eggplant
- Endive
- Fennel
- Green beans
- Kale
- Lettuce
- Parsley
- Parsnip
- Potato
- Radicchio
- Scallions (green parts only)
- Spinach, baby
- Squash
- Sweet potato
- Swiss chard
- Tomato
- Turnip
- Water chestnut
- Zucchini
Grains
- Amaranth
- Brown rice
- Bulgur wheat (limit to 1/4 cup cooked)
- Oats
- Gluten-free products
- Quinoa
- Spelt
Nuts
- Almonds (limit 10)
- Brazil nuts
- Hazelnuts (limit 10)
- Macadamia nuts
- Peanuts
- Pecan
- Pine nuts
- Walnuts
Seeds
- Caraway
- Chia
- Pumpkin
- Sesame
- Sunflower
Protein Sources
- Beef
- Chicken
- Eggs
- Fish
- Lamb
- Pork
- Shellfish
- Tempeh
- Tofu
- Turkey
Low-FODMAP Diet Resources
Working With a Dietitian
If you are interested in following a low-FODMAP diet, experts recommend that youwork with aqualified dietary professional. Choose a registered dietitian (RD) or registered dietitian nutritionist (RDN).
Unlike a nutritionist, whose training and scope of practice can vary, dietitians receive specific training in medical nutrition therapy. Dietitians are required to hold at least a bachelor’s degree in nutrition. The training includes the management of gastrointestinal disorders like IBS.
There are risks to designing your own FODMAP diet. While it may be tempting to pick foods based on your own personal preference, this could lead to continued symptoms because you’re not strictly following a low-FODMAP diet as outlined by Monash University.
Working with a licensed dietitian will also help ensure that you receive balanced nutrition every day. This includes eating enoughdietary fiber.
Be sure to discuss your dietary plans with your primary healthcare provider. They can tell you if the plan is safe and appropriate for you and ensure that it does not interfere with any treatments you have been prescribed.
Summary
High-FODMAP foods like dairy and legumes cause higher levels of gas and liquid in the intestines. Low-FODMAP fruits, vegetables, grains, nuts, seeds, and protein are less likely to cause symptoms like gas and bloating and may be ideal if you are struggling with irritable bowel syndrome (IBS).
To get the most out of a low-FODMAP diet, work with a registered dietitian (RD) who can help you choose the right combination of foods that meet your daily nutritional needs.
4 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Nanayakkara WS, Skidmore PM, O'Brien L, Wilkinson TJ, Gearry RB. Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clin Exp Gastroenterol. 2016;9:131-142. doi:10.2147/CEG.S86798
Monash University. First in FODMAP research.
Monash University. FODMAPs and irritable bowel syndrome.
Roseman MG, Miller SN. Academy of Nutrition and Dietetics: updated 2021 standards of professional performance for registered dietitian nutritionists (competent, proficient, and expert) in management of food and nutrition systems. J Acad Nutr Diet. 2021;121(6):1157-1174.e29. doi:10.1016/j.jand.2021.02.007
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By Barbara Bolen, PhD
Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome.
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