Intolerance Checker
FODMAPs
FODMAPs: what it is, how it shows up, and which foods to be careful with.
What is it?
FODMAPs are fermentable carbohydrates (oligo-, di-, mono-saccharides and polyols) that are poorly absorbed by some people. In the colon they ferment quickly, drawing in water and producing gas — leading to bloating, abdominal pain and altered stools. They are a leading dietary trigger of IBS symptoms. Common high-FODMAP foods: onion, garlic, wheat, legumes, apples, milk, honey. Scientific approach: the Monash 3-step protocol is to AVOID all FODMAPs only for 2-6 weeks (elimination), then REINTRODUCE one subgroup at a time over ~3 days each to identify your personal triggers, then settle into a long-term diet that only restricts the subgroup(s) you actually react to. Eliminating all FODMAPs permanently is not recommended — it impoverishes the gut microbiota and is rarely necessary (Tuck & Barrett 2017; Whelan et al. 2018).
Source: Monash University FODMAP research; Gibson & Shepherd 2010; Tuck & Barrett 2017, J Gastroenterol Hepatol; Whelan et al. 2018, J Hum Nutr Diet
Foods to avoid· 88
- Agave syrup→
- Apple→
- Apple juice concentrate→
- Apple puree→
- Apricot→
- Apricot canned→
- Artichoke→
- Barley→
- Beans→
- Beet→
- Black beans→
- Blackberry→
- Boric acid→
- Bouillon cube→
- Cashew nut→
- Cassia gum→
- Cauliflower→
- Cherry→
- Chickpea→
- Cola beverage→
- Cream cheese→
- Date→
- Dried apricots→
- Dried fig→
- Dried peach→
- Dried plum→
- Eggnog→
- Unsweetened condensed milk→
- Fig→
- Unpasteurized whole milk→
- Fructose→
- Garlic→
- Garlic powder→
- Garlic salt→
- Goat milk→
- Green asparagus→
- Guava→
- High-fructose corn syrup→
- Acacia honey→
- Prebiotic fiber→
+48 more
Eat in moderation· 77
- Acetylated distarch phosphate→
- Acetylated oxidized starch→
- Acetylated starch→
- Acorn squash→
- Adzuki bean→
- Heart of artichoke→
- Azodicarbonamide→
- Beef broth→
- Bell pepper→
- Blackcurrant→
- Breadcrumbs→
- Broccoli→
- Brown rice syrup→
- Buttermilk→
- Cherry tomato→
- Chicken broth→
- Chocolate chips→
- Coconut flour→
- Coconut water→
- Croissant→
- Madras curry→
- Dark chocolate→
- Distarch glycerol→
- Distarch phosphate→
+53 more
Low content· 183
- 4-hexylresorcinol→
- Acacia gum→
- Acesulfame K→
- Adipic acid→
- Advantame→
- Alginic acid→
- Alitame→
- Raw almond kernels→
- Almond butter→
- Almond cream→
- Almond flour→
- Almond yogurt→
- Ammonia caramel→
- Ammonium alginate→
- Ammonium polyphosphates→
- Aspartame→
- Aspartame Acesulfame salt→
- Avocado→
+165 more
540 more foods have been tested and pose no risk for this intolerance. Browse all foods →
Frequently asked questions
Which foods should you avoid with FODMAPs?
Foods high in FODMAPs include agave syrup, apple, Apple juice concentrate, Apple puree, apricot, apricot canned, artichoke, barley, and 80 more.
Which foods are moderate in FODMAPs?
Foods with moderate FODMAPs include Acetylated distarch phosphate, Acetylated oxidized starch, Acetylated starch, acorn squash, adzuki bean, heart of artichoke.
Which foods are low in FODMAPs?
Foods low in FODMAPs include 4-hexylresorcinol, acacia gum, Acesulfame K, Adipic acid, Advantame, Alginic acid. 540 more foods were tested with no significant FODMAPs.
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