FODMAP Food Guide: What You Can and Can't Eat

The low-FODMAP diet is the most clinically validated dietary approach for managing irritable bowel syndrome (IBS), with research showing symptom improvement in up to 75% of patients. But navigating which foods are safe and which might trigger symptoms can feel overwhelming. This guide breaks down everything you need to know about FODMAP-friendly eating.

What Are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine. When they reach the large intestine, gut bacteria ferment them, producing gas and drawing water into the bowel. For people with IBS, this process can cause bloating, cramping, diarrhea, and constipation.

The 7 FODMAP Groups

Understanding the specific FODMAP groups helps you pinpoint exactly which carbohydrates your body struggles with. Most people with IBS are sensitive to only one or two groups, not all of them.

Fructose

Fructose is a simple sugar found in many fruits and sweeteners. It becomes problematic when present in excess of glucose in a food. Common high-fructose foods include honey, apples, mangoes, and agave syrup. However, bananas (especially when less ripe) are generally well tolerated.

Lactose

Lactose is the sugar in dairy products. People who lack sufficient lactase enzyme will struggle with milk, soft cheeses, yogurt, and ice cream. Hard aged cheeses and lactose-free dairy products are typically safe alternatives.

Fructans (Alliums)

This group includes some of the most common FODMAP triggers: garlic and onion. These vegetables are used as flavor bases in cuisines worldwide, making them difficult to avoid when dining out. Garlic-infused oil (where the garlic solids are removed) is a popular low-FODMAP alternative since fructans are not oil-soluble.

Fructans (Grains)

Wheat, rye, and barley contain fructans that can trigger symptoms. This does not mean you have celiac disease or a gluten sensitivity — it is the fructan content, not the gluten, that causes issues. Oatmeal and rice are excellent low-FODMAP grain alternatives. Sourdough bread can also be easier to tolerate because the fermentation process breaks down some of the fructans.

GOS (Galacto-Oligosaccharides)

GOS are found primarily in legumes — beans, lentils, and chickpeas. These are a significant dietary source of plant protein and fiber, so finding tolerable serving sizes during reintroduction is important for long-term nutritional balance.

Sorbitol

Sorbitol is a sugar alcohol found naturally in stone fruits like peaches, plums, and cherries, as well as in avocado. It is also used as an artificial sweetener in sugar-free products. Small servings of sorbitol-containing foods are often tolerated.

Mannitol

Mannitol is another sugar alcohol found in mushrooms, cauliflower, and snow peas. Like sorbitol, it is also used in sugar-free gums and mints. Checking ingredient labels for mannitol can help you avoid unexpected triggers.

Serving Size Matters

One of the most important concepts in the low-FODMAP diet is that serving size determines FODMAP load. Many foods that are high-FODMAP in large portions are perfectly safe in smaller amounts. For example, a small portion of avocado (about one-eighth) is low-FODMAP, but a whole avocado is high in sorbitol.

This is where tools like FODMAPSnap become invaluable. Instead of memorizing serving sizes for hundreds of foods, you can scan your meals and get instant FODMAP analysis tailored to the portions on your plate.

Common Safe Foods

Many nutritious, delicious foods are naturally low in FODMAPs:

• Proteins: Eggs, chicken, fish, tofu (firm), beef, and seafood
• Grains: Rice, oats, quinoa, and corn
• Fruits: Bananas (firm), blueberries, grapes, oranges, and strawberries
• Vegetables: Carrots, cucumbers, bell peppers, spinach, tomatoes, and zucchini
• Beverages: Water, most teas, and coffee (in moderate amounts)

Your Tolerance Is Personal

The low-FODMAP diet is not a permanent restriction — it is a diagnostic tool. The elimination phase typically lasts 2 to 6 weeks, followed by a structured reintroduction phase where you test each FODMAP group individually. Many people discover they can tolerate several FODMAP groups and only need to limit one or two.

Building a personal FODMAP profile through careful tracking and reintroduction is the key to long-term success. Rather than following a generic food list forever, you create a customized diet that maximizes variety while minimizing symptoms.

Explore Individual Food Guides

Dive deeper into specific foods with our detailed guides:

• Is Garlic Low FODMAP?
• Is Onion Low FODMAP?
• Is Oatmeal Low FODMAP?
• Are Bananas Low FODMAP?
• Is Rice Low FODMAP?
• Is Coffee Low FODMAP?
• Is Cheese Low FODMAP?
• Is Milk Low FODMAP?
• Is Sourdough Low FODMAP?
• Is Avocado Low FODMAP?
• Is Honey Low FODMAP?
• Are Eggs Low FODMAP?

Related Resources

• FODMAP Reference Database — Complete food lists organized by category
• FODMAP Tracker Guide — How to track symptoms and identify triggers
• FODMAP Lifestyle — Practical tips for dining out, travel, and daily life

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This article is for informational purposes only and does not constitute medical advice. The low-FODMAP diet should ideally be undertaken with guidance from a registered dietitian experienced in digestive health. Always consult your healthcare provider before making significant dietary changes.