High-FODMAP Foods to Avoid
These foods are high FODMAP (or only low in small servings) — the main triggers to avoid during the low-FODMAP elimination phase. Tap any food for details and low-FODMAP alternatives.
High-FODMAP foods
🥛 Plain Yogurt
High FODMAP — high in lactose.
🥛 Kefir
High FODMAP — a high-lactose drink.
🥬 Sauerkraut
High FODMAP even in small servings.
🥑 Avocado
High FODMAP beyond a small amount.
🥦 Cauliflower
High FODMAP — high in mannitol.
🍎 Apple
High FODMAP — a classic IBS trigger.
🍐 Pear
High FODMAP — fructose and sorbitol.
🥭 Mango
High FODMAP beyond a tiny serving.
🥜 Cashews
High FODMAP — a common trigger.
🧅 Onion
Very high FODMAP — the #1 IBS trigger.
🧄 Garlic
Very high FODMAP — use infused oil instead.
🍞 Wheat Bread
High FODMAP — high in fructans.
🍯 Honey
High FODMAP — swap for maple syrup.
🍉 Watermelon
High FODMAP — a triple FODMAP hit.
🥛 Milk
High FODMAP — high in lactose.
🫘 Black Beans
High FODMAP — high in GOS.
🍄 Mushrooms
High FODMAP — high in mannitol.
🥬 Asparagus
High FODMAP even at a spear or two.
🫐 Blackberries
High FODMAP — high in sorbitol.
Moderate — low only in small servings
These tip into high FODMAP in larger amounts.
🧀 Ricotta Cheese
Low only in small servings — lactose adds up.
🍠 Sweet Potato
Low only in small servings (mannitol).
🫘 Chickpeas
Low only when canned, rinsed and small.
🫘 Lentils
Low only when canned, rinsed and small.
Managing histamine intolerance or MCAS too? Several of these foods carry a very different histamine rating — see the histamine foods list.
Check any food in seconds
JustAddTofu flags high-FODMAP foods as you log meals by voice — free on iOS, in 99+ languages, with no account required. It is built to help you run the low-FODMAP elimination and reintroduction phases.
FODMAP ratings are based on Monash University low-FODMAP guidance and general dietary references. FODMAP tolerance and serving sizes are individual — this is general information, not medical advice.