A Comprehensive Categorized Guide to High and Low FODMAP Foods

If you're struggling with digestive issues like bloating, gas, diarrhea, or abdominal pain, the FODMAP diet might be your key to relief. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a group of carbohydrates that some people find difficult to digest. By following a low FODMAP diet, you can potentially alleviate these symptoms.

High and Low FODMAP Foods in Various Categories:

Proteins

High FODMAP Proteins:

1. Processed meats with high FODMAP additives (sausages, deli meats).

2. Some legumes (chickpeas, lentils, black beans) - when consumed in larger quantities.

3. Silken Tofu - Silken tofu tested high in FODMAPs. However, firm tofu is considered low FODMAP

Low FODMAP Proteins:

1. Chicken (skinless)

2. Turkey (skinless)

3. Beef (lean cuts)

4. Pork (lean cuts)

5. Fish (most varieties)

6. Shellfish (shrimp, crab, lobster)

7. Eggs

8. Firm tofu

9. Tempeh

10. Quorn (a mycoprotein product)

11. Lactose-free yogurt (for some individuals)

Nuts:

High FODMAP Nuts:

1. Cashews (oligosaccharides, mannitol)

2. Pistachios (oligosaccharides, GOS, mannitol)

Low FODMAP Nuts:

1. Almonds

2. Peanuts

3. Pecans

4. Walnuts

5. Macadamia nuts

6. Hazelnuts (in moderation)

7. Brazil nuts

Vegetables:

High FODMAP Vegetables:

1. Onion (fructans)

2. Garlic (fructans)

3. Asparagus (oligosaccharides)

4. Artichokes (fructans)

5. Brussels sprouts (oligosaccharides)

6. Cauliflower (polyols)

7. Mushrooms (polyols)

8. Snow peas (mannitol)

9. Sweet corn (fructans)

Low FODMAP Vegetables:

1. Carrots

2. Zucchini

3. Bell peppers

4. Cucumbers

5. Spinach

6. Green beans

7. Kale

8. Bok choy

9. Tomatoes (moderate intake)

10. Eggplant

Grains:

High FODMAP Grains:

1. Wheat products (bread, pasta, couscous)

2. Rye (in larger quantities)

3. Barley (in larger quantities)

4. Some gluten-free products with high FODMAP ingredients (e.g., certain gums, inulin)

5. Wheat-based cereals (containing high FODMAP additives)

Low FODMAP Grains:

1. Rice (all types)

2. Gluten-free oats (in moderation)

3. Quinoa

4. Polenta

5. Buckwheat

6. Corn-based products (corn tortillas, cornmeal)

7. Sourdough spelt bread (fermentation reduces FODMAPs)

Dairy:

High FODMAP Dairy:

1. Regular cow's milk

2. Soft cheeses (ricotta, cottage cheese)

3. Some yogurt with added high FODMAP fruits or sweeteners

Low FODMAP Dairy:

1. Lactose-free milk

2. Dary-free milk (Almond milk, hemp milk, coconut milk, rice milk, and soy milk)

3. Hard cheeses (cheddar, mozzarella, Parmesan)

4. Butter

5. Lactose-free yogurt (for some individuals)

6. Aged cheeses (low lactose content)

Fruits:

High FODMAP Fruits:

1. Apples (fructose)

2. Pears (fructose)

3. Cherries (sorbitol)

4. Watermelon (fructose)

5. Mangoes (fructose)

6. Nectarines (fructose)

7. Peaches (fructose)

8. Plums (sorbitol)

9. Blackberries (fructans)

10. Lychee (polyols)

Low FODMAP Fruits:

1. Strawberries

2. Blueberries

3. Raspberries

4. Grapes

5. Oranges

6. Kiwi

7. Pineapple

8. Bananas

9. Cantaloupe

10. Honeydew melon

Sauces:

High FODMAP Sauces:

1. Tomato sauce (in large quantities)

2. Barbecue sauce (in large quantities)

3. Some curry sauces with onion and garlic

Low FODMAP Sauces:

1. Homemade tomato sauce (moderate intake)

2. Soy sauce (in small quantities)

3. Fish sauce (in small quantities)

4. Vinegar (except apple cider vinegar)

5. Lemon juice

Snacks:

High FODMAP Snacks:

1. Certain granola bars with high FODMAP ingredients

2. Trail mixes with high FODMAP dried fruits

Low FODMAP Snacks:

1. Rice cakes

2. Plain popcorn

3. Cheese (hard cheeses are generally low FODMAP)

4. Low FODMAP fruits (e.g., grapes, strawberries, kiwi)

5. Lactose-free yogurt (for some individuals)

6. Nuts in moderation (e.g., almonds, macadamia nuts)

7. Carrot sticks with low FODMAP dip

Beverages:

High FODMAP Beverages:

1. Apple Juice

2. Pear Juice

3. Mango Juice

4. Peach Nectar

5. Fruit Smoothies with High FODMAP Ingredients (e.g., apple, pear, honey, high fructose fruits)

6. Soft Drinks with High Fructose Corn Syrup

7. Agave Nectar

8. Coconut Water (in large quantities)

Low FODMAP Drinks:

1. Water

2. Herbal Teas (e.g., peppermint, chamomile, ginger, licorice)

3. Black Coffee (in moderation)

4. Green Tea

5. White Tea

6. Oolong Tea

7. Rooibos Tea

8. Freshly Squeezed Citrus Juices (in small quantities, avoiding excess fructose)

9. Cranberry Juice (in moderation)

10. Almond Milk (made from almonds without skins)

11. Lactose-Free Milk (e.g., lactose-free cow's milk, almond milk, coconut milk, rice milk)

12. Herbal Infused Water (e.g., cucumber and mint)

13. Water Infused with Lemon or Lime (in moderation)

Remember, FODMAP content can vary based on portion size and individual tolerance. If you're following a low FODMAP diet, it's highly recommended to work with a registered dietitian to ensure you're making appropriate dietary choices that align with your needs and goals.

The low FODMAP diet is not meant to be a permanent restriction. It's a tool to identify specific triggers and manage symptoms. After an elimination phase, foods can be gradually reintroduced to determine individual tolerance levels.

The FODMAP diet can provide relief for individuals experiencing digestive discomfort. By understanding which foods are high and low in FODMAPs, you can make informed choices to support your gut health and overall well-being. Always consult with a healthcare professional or licensed nutritionist before making significant dietary changes, especially if you're considering the FODMAP diet.