High FODMAP Foods: What to Know

FODMAPs are a group of short-chain carbohydrates that include fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.^[2]

For some people, these carbohydrates may be harder to digest. When they are not fully absorbed in the small intestine, they can pull extra water into the digestive tract and ferment in the colon. This process may contribute to symptoms like bloating, gas, abdominal pain, diarrhea, and other digestive discomforts.^[2]

Although the term “FODMAP” can sound complicated, many high FODMAP foods are common everyday foods. Understanding the different categories may help you identify potential triggers more easily.

Examples of FODMAPs include:^[4]

• Oligosaccharides – These are plant fibers found in foods like garlic, onions, beans, wheat, and rye. Some people who believe they are sensitive to gluten may actually be reacting to these fermentable carbohydrates instead.
• Disaccharides – Lactose is the most common disaccharide. It’s naturally found in dairy products like milk, yogurt, and soft cheeses.
• Monosaccharides – These carbohydrates contain fructose, a naturally occurring sugar found in certain fruits like apples, peaches, cherries, and mangoes.
• Polyols – Polyols are sugar alcohols found naturally in some fruits and vegetables and are also used as sweeteners in sugar-free products. Common examples include sorbitol and xylitol.

Here’s why high FODMAP foods may trigger symptoms:

• They draw water into the intestines: Poorly absorbed carbohydrates can increase the amount of water in the digestive tract, which may contribute to diarrhea or stomach discomfort.
• They ferment in the colon: Gut bacteria break down undigested FODMAPs through fermentation, producing gas that may lead to bloating, pressure, and pain.^[2]

As a result, some people may experience symptoms such as:^[2]

• Bloating
• Gas
• Abdominal pain
• Diarrhea
• Changes in bowel habits

High FODMAP foods are foods that contain certain carbohydrates that may be more difficult for some people to digest. When these carbohydrates ferment in the gut, they can contribute to symptoms like bloating, gas, stomach discomfort, diarrhea, or constipation—especially in people with irritable bowel syndrome (IBS) or other digestive sensitivities.

The term FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. A low FODMAP diet temporarily limits foods high in these compounds to help identify which foods may be contributing to digestive symptoms.

Some commonly consumed high FODMAP foods include [5]:

Vegetables

Certain vegetables contain carbohydrates that may trigger digestive discomfort in sensitive individuals, including:

• Garlic
• Onions
• Cauliflower
• Asparagus
• Brussels sprouts
• Mushrooms
• Leeks

Fruits

Some fruits are naturally higher in fructose or sugar alcohols, including:

• Apples
• Pears
• Mangoes
• Cherries
• Watermelon
• Peaches
• Blackberries
• Dried fruits like raisins or dates

Legumes

Beans and legumes are nutritious foods, but some varieties are high in fermentable carbohydrates, such as:

• Chickpeas
• Lentils
• Kidney beans
• Pinto beans
• Soybeans

Dairy products

Milk products that contain lactose may be difficult for some people to tolerate, including:

• Milk
• Yogurt
• Ice cream
• Cottage cheese
• Ricotta cheese

Grains

Some grain-based foods made with wheat, rye, or barley may be higher in FODMAPs, including certain:

• Breads
• Pastas
• Cereals
• Crackers
• Baked goods

Sweeteners and processed foods

Some sweeteners and processed foods contain ingredients that may increase digestive symptoms, including:

• Honey
• High fructose corn syrup
• Agave syrup
• Sugar alcohols like sorbitol and xylitol

Because FODMAP tolerance can vary from person to person, foods eliminated during a low FODMAP diet are typically reintroduced gradually to help identify individual triggers. Many people work with a healthcare provider or registered dietitian to help ensure the diet remains balanced and nutritionally complete.

No—while eating FODMAPs and short-chain carbohydrates can cause health problems if consumed in excess, they aren’t inherently “bad” for your health.

However, many people with gastrointestinal conditions find that high FODMAP foods worsen their symptoms. [2] If you’ve been diagnosed with a GI disorder or have a sensitive digestive system, it may be worth exploring whether low-FODMAP foods or a low fructose diet could relieve some of your symptoms.

A low FODMAP diet is an eating plan designed to temporarily reduce foods that may trigger digestive symptoms like bloating, gas, abdominal pain, diarrhea, or constipation.

During the elimination phase of a low FODMAP diet, high FODMAP foods are limited for several weeks before they are gradually reintroduced one at a time. This process may help identify specific foods that are more difficult for your body to tolerate.

A low FODMAP diet typically focuses on foods that are naturally lower in fermentable carbohydrates, including:^[2][3]

• Proteins: Eggs, poultry, fish, beef, pork, and other unprocessed meats
• Grains and starches: Rice, oats, quinoa, potatoes, and gluten-free grains
• Vegetables: Tomatoes, carrots, spinach, zucchini, cucumbers, eggplant, and bell peppers
• Fruits: Strawberries, blueberries, oranges, grapes, kiwi, and pineapple
• Dairy alternatives and lower lactose options: Lactose-free dairy products and certain aged hard cheeses^[5]

Because the low FODMAP diet can be restrictive, many healthcare providers recommend following it short term and reintroducing foods gradually to help create a more personalized, sustainable eating plan.

It’s important to try out the low-FODMAP food diet under the guidance of your healthcare provider (and, if necessary, a dietician). Because the low-FODMAPs diet can drastically alter what you can eat, it’s best introduced by gradually eliminating certain foods to see how they impact your symptoms. If re-introducing a certain food causes more distress, it’s best left off your plate.

The low-FODMAPs diet is typically recommended for people with [2]:

• IBS flare ups
• Small intestinal bacterial overgrowth (SIBO)

However, FODMAPS tend to be highly irritating to many people. [2] If you frequently experience digestive discomfort, explore how you feel when you remove certain FODMAPs with an elimination diet.

That said, the low-FODMAPs diet can be effective, but highly restrictive.3 It’s not always necessary to eliminate FODMAPs completely. [2] Often, finding a sensible diet that won’t aggravate your digestion requires a combination of approaches. Dietary changes, understanding your food sensitivities, and paying attention to the signals your body sends can all be part of the process.

Finding foods that work well for your body can sometimes feel frustrating—especially when digestive symptoms don’t seem to have a clear cause.

The Everlywell Food Sensitivity Test may help simplify the process by measuring IgG antibody reactivity to 204 foods. Your results can help you identify foods you may want to consider limiting as you build a more personalized nutrition plan.

With physician-reviewed results and samples processed in CLIA-certified labs, Everlywell provides insights you can explore from the comfort of home—helping you feel more informed as you navigate elimination diets, low FODMAP eating, or other dietary changes.