High FODMAP Foods to Avoid: Complete Guide for IBS Management

Understanding which foods are high in FODMAPs is essential for successfully navigating the elimination phase of the low FODMAP diet. This guide will help you identify problematic foods across all categories and explain why they trigger IBS symptoms. More importantly, you’ll find practical alternatives for each high FODMAP food.

Why Avoid High FODMAP Foods?

High FODMAP foods contain elevated levels of fermentable carbohydrates that:

1. Are poorly absorbed in the small intestine
2. Draw excess water into the digestive tract (osmotic effect)
3. Ferment rapidly in the large intestine, producing gas
4. Stretch the intestinal walls, triggering pain receptors
5. Cause symptoms like bloating, gas, cramping, diarrhea, and constipation

During the 2-6 week elimination phase, avoiding these foods gives your gut a chance to calm down and establishes a baseline for testing individual FODMAP groups later.

High FODMAP Foods by Category

High FODMAP Vegetables

Many vegetables contain fructans, GOS, or polyols, making them problematic during elimination.

Onions and Garlic (Very High in Fructans):

• Yellow onions
• Red onions
• White onions
• Shallots
• Leeks
• Garlic (fresh, powdered, salt)
• Onion powder/salt

Why they’re problematic: Onions and garlic are among the highest FODMAP foods. Even small amounts can trigger symptoms. They’re particularly challenging because they’re used as flavor bases in countless dishes.

Alternatives:

• Garlic-infused oil (FODMAPs don’t transfer to oil)
• Green onion tops/scallion greens only
• Chives
• Asafoetida powder (Indian spice)

Cruciferous Vegetables (Fructans and GOS):

• Cauliflower (moderate to high depending on portion)
• Asparagus
• Brussels sprouts (high in large amounts)
• Artichokes
• Savoy cabbage (high amounts)

Alternatives:

• Broccoli (florets only, ¾ cup)
• Regular cabbage (¾ cup)
• Bok choy
• Green beans

Legumes and Pulses (High in GOS):

• Black beans
• Kidney beans
• Chickpeas/garbanzo beans (fresh or dry)
• Lentils (fresh or dry)
• Baked beans
• Butter beans
• Split peas
• Falafel

Why they’re problematic: Legumes are rich in galacto-oligosaccharides (GOS), which gut bacteria ferment vigorously, producing significant gas.

Alternatives:

• Firm tofu (well-drained)
• Tempeh (up to ¾ cup)
• Canned, drained chickpeas or lentils in small amounts (can test during reintroduction)

Other High FODMAP Vegetables:

• Mushrooms (all types – high in mannitol)
• Snow peas
• Sugar snap peas
• Beetroot (in large amounts)
• Fennel bulb

High FODMAP Fruits

Many fruits are high in excess fructose, sorbitol, or mannitol.

High Fructose Fruits (Excess Fructose):

• Apples
• Pears
• Mangoes
• Cherries
• Figs (fresh and dried)
• Persimmons
• Watermelon
• Boysenberries (large amounts)

Why they’re problematic: These fruits contain more fructose than glucose. When fructose isn’t balanced with glucose, it’s poorly absorbed, leading to symptoms.

Alternatives:

• Oranges
• Strawberries
• Blueberries (limited portions)
• Bananas (firm, not overripe)
• Grapes
• Kiwi

High Sorbitol Fruits (Polyol):

• Apples
• Apricots
• Blackberries (in large amounts)
• Cherries
• Nectarines
• Peaches
• Pears
• Plums
• Prunes

Why they’re problematic: Sorbitol is a sugar alcohol that draws water into the intestine and isn’t well absorbed, causing diarrhea and bloating.

Alternatives:

• Raspberries (small amounts)
• Strawberries
• Cantaloupe
• Honeydew melon

High Mannitol Fruits:

• Watermelon
• Sweet corn (in large amounts)
• Cauliflower

Dried Fruits (Concentrated Fructose/Sorbitol):

• Dried apples
• Dried apricots
• Dates
• Dried figs
• Prunes
• Raisins (in large amounts)

Why they’re problematic: The drying process concentrates sugars, making dried fruits much higher in FODMAPs than their fresh counterparts.

Alternatives:

• Fresh fruit in appropriate portions
• Dried cranberries (1 tablespoon)

Avocado (Polyols):

• ¼ avocado or more is high FODMAP
• Very small amounts may be tolerated

Alternative:

• Small portions of avocado (1/8 or less)
• Olive oil as a healthy fat substitute

High FODMAP Grains & Cereals

Wheat, rye, and barley are high in fructans, while some gluten-free alternatives contain other problematic ingredients.

Wheat-Based Products (High in Fructans):

• Regular wheat bread
• Whole wheat bread
• Wheat pasta
• Wheat cereals
• Couscous
• Bulgur wheat
• Wheat crackers
• Wheat flour
• Semolina

Why they’re problematic: Wheat contains fructans, especially in larger amounts. The fermentation in sourdough bread reduces fructans, making sourdough spelt bread acceptable.

Alternatives:

• Sourdough spelt bread (2 slices)
• Gluten-free bread (check ingredients)
• Rice pasta
• Gluten-free pasta
• Rice crackers

Rye and Barley (High in Fructans):

• Rye bread
• Rye crackers
• Barley
• Pearl barley

Alternatives:

• Oats
• Quinoa
• Rice (all types)

Problematic Gluten-Free Products:

• Products with inulin/chicory root
• Products with apple juice concentrate
• Products with honey
• Products with agave

Note: Not all gluten-free products are low FODMAP! Always check ingredients.

High FODMAP Dairy Products

Regular dairy is high in lactose, a disaccharide that many people with IBS cannot digest properly.

High Lactose Dairy:

• Cow’s milk (whole, skim, 2%)
• Goat’s milk
• Sheep’s milk
• Buttermilk
• Evaporated milk
• Condensed milk
• Ice cream (regular)
• Frozen yogurt
• Milk chocolate
• Custard

Why it’s problematic: Lactose requires the enzyme lactase to digest. Many people with IBS have reduced lactase production, leading to undigested lactose fermenting in the gut.

Alternatives:

• Lactose-free milk
• Lactose-free yogurt
• Almond milk (check for additives)
• Rice milk
• Hard cheeses (naturally low lactose)

Soft Cheeses (Moderate to High Lactose):

• Ricotta cheese
• Cottage cheese
• Cream cheese (regular)
• Mascarpone
• Fresh mozzarella (in large amounts)

Alternatives:

• Cheddar
• Parmesan
• Swiss
• Brie
• Feta (small amounts)
• Lactose-free cream cheese

High Lactose Yogurts:

• Regular yogurt
• Greek yogurt (regular)
• Yogurt drinks

Alternatives:

• Lactose-free yogurt
• Lactose-free Greek yogurt
• Coconut yogurt (check for additives)

Dairy Products to Watch:

• Sour cream
• Half-and-half (in large amounts)
• Whey protein powder (unless lactose-free)
• Milk powder

High FODMAP Nuts & Seeds

While many nuts are safe in limited amounts, cashews and pistachios are high in GOS and fructans.

High FODMAP Nuts:

• Cashews (all amounts)
• Pistachios (all amounts)

Why they’re problematic: These nuts are particularly high in GOS and fructans, triggering symptoms even in small portions.

Alternatives:

• Almonds (10 nuts)
• Macadamia nuts (20 nuts)
• Peanuts (32 nuts)
• Walnuts (10 halves)
• Pecans (10 halves)

Note: Even low FODMAP nuts should be limited to recommended portions to avoid FODMAP stacking.

High FODMAP Sweeteners

Many sweeteners are high in fructose or polyols.

High Fructose Sweeteners:

• Honey (all types)
• Agave nectar
• High-fructose corn syrup
• Corn syrup
• Corn syrup solids
• Fructose
• Fruit juice concentrate

Why they’re problematic: These contain excess fructose that’s poorly absorbed, especially when consumed without glucose to aid absorption.

Alternatives:

• Maple syrup (2 tablespoons)
• Table sugar/sucrose (1 tablespoon)
• Glucose
• Pure stevia

Sugar Alcohols/Polyols (Artificial Sweeteners):

• Sorbitol (E420)
• Mannitol (E421)
• Xylitol (E967)
• Maltitol (E965)
• Isomalt (E953)
• Erythritol (in large amounts)

Why they’re problematic: These are poorly absorbed and draw water into the intestine, commonly causing diarrhea and bloating.

Alternatives:

• Sucrose (table sugar)
• Glucose
• Pure stevia
• Aspartame (if tolerated)
• Sucralose (if tolerated)

Watch For: “Sugar-free” products often contain polyols. Check labels for ingredients ending in “-ol.”

High FODMAP Legumes & Plant Proteins

Most legumes are high in GOS during the elimination phase.

High GOS Legumes:

• Beans (all types when dry or fresh)
• Chickpeas (dry or fresh)
• Lentils (dry or fresh)
• Soybeans (whole)
• Soy milk (made from whole soybeans)
• Edamame
• Hummus (made from fresh chickpeas)

Why they’re problematic: The oligosaccharides in legumes are not digestible by human enzymes but are fermented vigorously by gut bacteria.

Alternatives:

• Firm tofu
• Tempeh (¾ cup)
• Canned, rinsed chickpeas/lentils (small amounts, test in reintroduction)
• Soy milk made from soy protein

High FODMAP Condiments & Sauces

Many prepared sauces and condiments contain hidden FODMAPs.

Problematic Condiments:

• Ketchup with high-fructose corn syrup
• Barbecue sauce (usually contains onion, garlic, honey)
• Teriyaki sauce (often contains garlic)
• Relish (onions, high-fructose corn syrup)
• Pickles (in large amounts, garlic)
• Marinara sauce with onion/garlic
• Salad dressings with onion/garlic/honey
• Gravy (often contains onion)
• Stock/broth with onion/garlic

Why they’re problematic: These products typically combine multiple high FODMAP ingredients: onion, garlic, honey, or high-fructose corn syrup.

Alternatives:

• Make your own sauces with garlic-infused oil
• Low FODMAP certified products
• Simple oil and vinegar dressings
• Homemade marinara without onion/garlic
• Homemade stock from scratch

High FODMAP Beverages

Certain drinks can trigger symptoms due to FODMAP content or other factors.

High FODMAP Drinks:

• Chai tea (contains high FODMAP spices)
• Chamomile tea (in large amounts)
• Fennel tea
• Oolong tea (in large amounts)
• Coconut water (high in polyols)
• Apple juice
• Pear juice
• Mango juice
• Orange juice (in large amounts - more than 1 cup)
• Soft drinks with high-fructose corn syrup
• Rum (higher FODMAP than other spirits)

Why they’re problematic: These contain concentrated fructose, polyols, or high FODMAP ingredients that trigger symptoms.

Alternatives:

• Water (best choice!)
• Black tea (weak/moderate)
• Green tea
• Peppermint tea
• Ginger tea
• Coffee (limit to 3 cups)
• Wine (1 glass/150ml)
• Beer (1 bottle/375ml)
• Vodka, gin (1 shot)

High FODMAP Processed Foods

Many processed and packaged foods contain hidden FODMAPs.

Watch Out For:

• Protein bars with inulin, chicory root, dates, or honey
• Granola bars with honey, dried fruit
• Cereals with apple juice, honey, or dried fruit
• Flavored yogurts with honey or fruit
• Pre-made smoothies (often contain high FODMAP fruits)
• Sausages and processed meats with onion/garlic powder
• Breaded foods (wheat breading)
• Frozen meals with hidden FODMAPs
• Soups and broths with onion/garlic

Reading Labels: Look for these high FODMAP ingredients:

• Onion (onion powder, onion salt, onion extract)
• Garlic (garlic powder, garlic salt, garlic extract)
• Honey
• High-fructose corn syrup
• Agave
• Inulin
• Chicory root/chicory root fiber
• Fructose
• Fruit juice concentrate
• Sorbitol, mannitol, xylitol, maltitol

Common Hidden FODMAP Sources

Restaurant and Takeout Foods

Be cautious with:

• Stir-fries (garlic, onion in sauce)
• Marinades (almost always contain garlic/onion)
• Curries (onion, garlic base)
• Pasta sauces (garlic, onion)
• Soups (onion, garlic in stock)
• Burgers (onion in bun, toppings)
• Salad dressings (garlic, onion, honey)

Safer choices:

• Plain grilled proteins
• Steamed vegetables
• Rice or baked potato
• Simple salads with oil and vinegar
• Food prepared without sauces

”Health Food” Products

Often contain FODMAPs:

• Protein powders (inulin, GOS, whey)
• Fiber supplements (inulin, chicory root)
• Probiotic foods (onion, garlic, honey)
• Kombucha (in large amounts)
• “Gut health” products (prebiotic fibers)

Medications and Supplements

Check for:

• Lactose (filler in many pills)
• Sorbitol (in liquid medications, lozenges)
• Mannitol (chewable tablets)
• Inulin (fiber supplements)

How to Navigate High FODMAP Foods

During Elimination (Weeks 1-6)

Be strict:

• Avoid all high FODMAP foods
• Read every ingredient label
• Ask about ingredients when eating out
• Use the Monash FODMAP app when unsure

During Reintroduction (Weeks 7-14+)

Test systematically:

• Reintroduce one FODMAP type at a time
• Start with small amounts
• Track your symptoms
• Identify your personal triggers

During Personalization (Long-term)

Find your balance:

• Include tolerated FODMAPs freely
• Limit poorly tolerated FODMAPs only as needed
• Eat as varied a diet as possible
• Re-test problematic FODMAPs after 6-12 months

Common Mistakes to Avoid

Mistake 1: Assuming Gluten-Free = Low FODMAP

Not all gluten-free products are low FODMAP. Many contain:

• Chicory root/inulin (fiber additive)
• Honey (sweetener)
• Apple juice concentrate (binder)
• High FODMAP flours (chickpea, amaranth in large amounts)

Solution: Always check the ingredient list.

Mistake 2: Cutting Out FODMAPs Forever

The elimination phase is temporary. Long-term restriction can:

• Reduce gut microbiome diversity
• Lead to nutritional deficiencies
• Cause unnecessary food fear
• Limit social enjoyment of food

Solution: Move through all three phases of the diet.

Mistake 3: Not Watching Portions

Even low FODMAP foods become high FODMAP in large amounts.

Solution: Follow serving size guidelines and watch for FODMAP stacking.

Mistake 4: Ignoring Non-FODMAP Triggers

Other factors also affect IBS:

• Caffeine
• Alcohol
• Fatty foods
• Spicy foods
• Stress
• Lack of sleep

Solution: Address lifestyle factors alongside diet.

The Bottom Line

Understanding which foods are high in FODMAPs empowers you to make informed choices during the elimination phase. Remember that this is temporary – the goal isn’t permanent restriction but identifying your personal triggers.

Key takeaways:

• High FODMAP foods contain fermentable carbohydrates that trigger IBS symptoms
• Onions, garlic, wheat, legumes, lactose dairy, and many fruits are high FODMAP
• Hidden FODMAPs lurk in sauces, condiments, and processed foods
• Read labels carefully and use garlic-infused oil for flavor
• After elimination, you’ll reintroduce these foods systematically
• Many high FODMAP foods may be tolerable for you in small amounts or after testing

With this comprehensive guide and the Monash FODMAP app, you’re equipped to successfully navigate the elimination phase and begin your journey toward understanding your unique digestive system.

Disclaimer: This guide is for educational purposes. Individual tolerance varies. Always work with a FODMAP-trained dietitian for personalized guidance through all phases of the diet.