FODMAPs, an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are types of carbohydrates that can be poorly absorbed in the small intestine. For individuals with Irritable Bowel Syndrome (IBS), these unabsorbed carbohydrates can ferment in the large intestine, leading to uncomfortable symptoms like bloating, gas, and abdominal pain. Understanding which foods are high in FODMAPs is a crucial step in managing IBS through dietary changes.
Identifying high FODMAP foods can be challenging because FODMAPs are present in a wide range of food groups, from fruits and vegetables to grains, dairy, and even processed foods. Simply guessing isn’t effective, which is why reliable, lab-tested information is essential. While numerous online lists exist, their accuracy can vary significantly. For the most scientifically rigorous and up-to-date information, the Monash University FODMAP Diet App stands out as a trustworthy resource, backed by extensive laboratory testing of various foods. This app uses a user-friendly traffic light system to categorize foods as low, moderate, or high in FODMAPs, providing detailed insights into the specific FODMAPs present in each food.
This guide will explore food categories that commonly contain high FODMAP foods, offering examples within each group. However, remember that this is a general overview. For personalized and precise FODMAP information, especially regarding portion sizes, consulting the Monash FODMAP App or a registered dietitian is always recommended.
Fruits High in FODMAPs
Fruits can be a source of FODMAPs, primarily excess fructose and sorbitol. Excess fructose refers to when the amount of fructose is higher than the amount of glucose. Certain fruits naturally contain higher levels of these FODMAPs.
Examples of High FODMAP Fruits:
- Fruits high in excess fructose: Apples, pears, mangoes, cherries, figs, nashi pears, watermelon, and dried fruits (like raisins and dates).
- Fruits high in sorbitol: Apples, blackberries, nashi pears, peaches, and plums.
- Fruits containing both fructose and sorbitol: Apples, pears, and cherries.
It’s important to note that not all fruits are high in FODMAPs. Many fruits are naturally low in FODMAPs and can be enjoyed even on a low FODMAP diet.
Vegetables High in FODMAPs
Vegetables are essential for a healthy diet, but some contain fructans and mannitol, which are types of FODMAPs.
Examples of High FODMAP Vegetables:
- Vegetables high in fructans: Artichokes, garlic, leeks, onions (brown, white, and spring onion bulbs), and shallots. Garlic and onion are particularly common ingredients in many dishes, so awareness is key.
- Vegetables high in mannitol: Mushrooms, cauliflower, and snow peas.
Like fruits, many vegetables are low in FODMAPs and can be included in a low FODMAP diet.
Grains and Cereals High in FODMAPs
Grains and cereals are staple foods, but certain types are high in fructans and, to a lesser extent, GOS.
Examples of High FODMAP Grains and Cereals:
- Grains high in fructans: Wheat-based products, especially whole wheat varieties, rye, barley (in large amounts), wheat bread, rye bread, muesli (containing wheat or barley), wheat pasta, and rye crispbread.
It’s important to distinguish between wheat itself and the fructans within wheat. Wheat-free does not always mean low FODMAP, but often gluten-free products are lower in FODMAPs as the fructans are removed during processing. However, always check labels for other high FODMAP ingredients.
Legumes and Pulses High in FODMAPs
Legumes and pulses are generally healthy and rich in fiber and protein, but they are often high in GOS, a type of FODMAP.
Examples of High FODMAP Legumes and Pulses:
- Legumes and pulses high in GOS: Red kidney beans, split peas, lentils (brown and red in large portions), chickpeas (in large portions), baked beans, and falafels.
Smaller portions of some legumes and pulses may be tolerated on a low FODMAP diet. Sprouted legumes and pulses are often lower in FODMAPs.
Dairy Foods and Alternatives High in FODMAPs
Dairy foods are a common part of many diets, and lactose is the primary FODMAP found in them.
Examples of High FODMAP Dairy Foods:
- Dairy high in lactose: Milk (cow’s milk, goat’s milk, sheep’s milk), soft cheeses (like ricotta and cottage cheese), yogurt, ice cream, and custard.
Many dairy alternatives and naturally low-lactose dairy options are available. Hard cheeses and butter are naturally low in lactose. Lactose-free dairy products are also widely accessible. Plant-based milk alternatives like almond milk, rice milk, and soy milk (made from soy protein) are typically low in FODMAPs, but always check for added high FODMAP ingredients.
Meats, Poultry, and Fish: FODMAP Considerations
Plain meats, poultry, and fish are naturally free of FODMAPs. The issue arises with processed and marinated meats due to added high FODMAP ingredients.
Examples of High FODMAP Meats, Poultry, and Fish:
- High FODMAP options: Marinated meats (often contain garlic and onion), processed meats (sausages, salami, hot dogs), meats served with gravy or sauces that may contain high FODMAP ingredients like onion or garlic powder.
Low FODMAP options: Plain cooked meats, poultry, seafood, and eggs. When eating out or buying pre-prepared meats, inquire about ingredients to avoid hidden FODMAPs.
Nuts and Seeds: FODMAP Content
Most seeds are low in FODMAPs, while nuts vary. The main FODMAPs in nuts are GOS and fructans.
Examples of High FODMAP Nuts:
- Nuts high in FODMAPs: Cashews and pistachios.
Low FODMAP Nuts: Macadamia nuts, peanuts, pine nuts, walnuts, and almonds (in smaller servings).
Portion control is important with nuts, as even some lower FODMAP nuts can become moderate or high FODMAP in larger servings.
Sugars and Sweeteners High in FODMAPs
Fructose and sugar polyols (like sorbitol, xylitol, and erythritol) are the primary FODMAPs in sugar-sweetened foods and beverages.
Examples of High FODMAP Sugars and Sweeteners:
- High FODMAP sugars: Honey, high fructose corn syrup, agave nectar, and sugar-free confectionery (due to sugar polyols).
Low FODMAP options: Table sugar (sucrose), maple syrup, rice malt syrup, and dark chocolate (in moderation). When choosing sweeteners, reading food labels is crucial, especially for artificially sweetened products.
Condiments and Sauces: Beware of FODMAPs
Many condiments, dips, sauces, and marinades can contain hidden garlic and onion, making them high in FODMAPs.
Examples of High FODMAP Condiments and Sauces:
- High FODMAP options: Garlic-based marinades and sauces, onion-based dips, and some vegetarian mince (check ingredients for onion and garlic).
Low FODMAP options: Barbecue sauce (check ingredients), mayonnaise, soy sauce, chutney (check ingredients), cranberry sauce, and mustard. When dining out, asking for sauces and dressings on the side allows for better control over FODMAP intake.
This overview provides a starting point for understanding foods high in FODMAPs. Managing IBS through diet is complex and individualized. Consulting a registered dietitian specializing in FODMAPs is highly recommended before starting a FODMAP elimination diet. For the most comprehensive and reliable FODMAP food database, utilize the Monash University FODMAP Diet App. This resource provides detailed information on thousands of foods and portion sizes, empowering you to navigate the low FODMAP diet effectively.
