High-FODMAP Foods to Avoid: Complete List by FODMAP Group

Understanding which foods are high in FODMAPs is essential during the elimination phase of the low-FODMAP diet. But rather than memorizing a list blindly, it helps enormously to understand why each food is problematic. FODMAPs are grouped into five categories based on their chemical structure, and each group affects digestion differently. Once you understand the groups, you can predict which foods might be triggers even if you have never looked them up.

This guide covers every major high-FODMAP food organized by its FODMAP group, plus the hidden sources that catch people off guard. For a corresponding list of safe foods, see the low-FODMAP grocery list.

What Are the Five FODMAP Groups?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. In practice, these break down into five testable groups:

FODMAP Group	Full Name	Found In
Fructose	Excess free fructose	Fruits, honey, sweeteners
Lactose	Milk sugar	Dairy products
Fructans	Oligosaccharides	Garlic, onion, wheat
GOS	Galacto-oligosaccharides	Legumes, beans
Polyols	Sorbitol and mannitol	Stone fruits, mushrooms, sweeteners

Each person with IBS may react to one, some, or all of these groups. The FODMAP Food Guide explains the science behind each group in detail.

Which Foods Are High in Fructose?

Fructose becomes a FODMAP problem when a food contains more fructose than glucose (called “excess fructose”). When fructose is balanced by glucose, it absorbs well. When it is not balanced, the excess fructose sits in the gut and ferments.

High-fructose fruits:

• Apples
• Pears
• Mangoes
• Cherries
• Watermelon
• Figs
• Boysenberries
• Tamarillo

High-fructose sweeteners and additives:

• Honey
• Agave nectar and agave syrup
• High-fructose corn syrup
• Fruit juice concentrates (apple, pear)
• Fructose (as a standalone ingredient)
• Coconut sugar (moderate — varies by source)

Hidden fructose sources:

• Many “natural” granola bars use apple juice concentrate or honey as sweeteners
• Barbecue sauces often contain honey or high-fructose corn syrup
• Dried fruits concentrate fructose into smaller portions, making them easy to overconsume
• Fruit-flavored yogurts may add high-fructose fruit preparations

Which Foods Are High in Lactose?

Lactose is a disaccharide (double sugar) found in mammalian milk. People with low levels of the enzyme lactase cannot break it down efficiently, and undigested lactose ferments in the colon.

High-lactose dairy products:

• Cow’s milk (whole, skim, and low-fat)
• Goat’s milk
• Sheep’s milk
• Regular yogurt
• Soft cheeses: ricotta, cottage cheese, cream cheese (in larger servings)
• Ice cream
• Custard
• Condensed milk and evaporated milk
• Buttermilk

Hidden lactose sources:

• Whey protein concentrate (whey protein isolate is usually safer)
• Milk chocolate (check dark chocolate as a dessert alternative)
• Cream-based soups and sauces
• Baked goods made with milk
• Some medications and supplements use lactose as a filler
• Margarine (some brands contain milk solids)

Safe swaps: Hard aged cheeses like cheddar, Parmesan, and Swiss contain virtually no lactose. Lactose-free milk and yogurt are enzymatically treated to break down lactose before you consume them.

Which Foods Are High in Fructans?

Fructans are chains of fructose molecules linked together. Humans lack the enzyme to break these chains, so they always reach the large intestine where they are fermented by gut bacteria. Fructans are split into two subcategories for testing: fructans from alliums (garlic and onion family) and fructans from grains.

Allium fructans (garlic and onion family):

• Garlic — all forms (raw, cooked, powdered, granulated)
• Onion — all types (white, brown, red, spring onion white part, shallots, leeks)
• Scallion white part (green tops are safe)

Grain fructans:

• Wheat — bread, pasta, crackers, couscous, flour
• Rye
• Barley
• Spelt (in large quantities)

Vegetable fructans:

• Artichokes (globe and Jerusalem)
• Asparagus
• Beetroot (in larger servings)
• Brussels sprouts
• Cabbage (in large amounts — small serves may be tolerated)
• Fennel bulb
• Snow peas
• Sugar snap peas

Fruit fructans:

• Nectarines
• White peaches
• Persimmon
• Dried fruits (dates, figs, raisins — also high in other FODMAPs)
• Grapefruit (moderate in larger servings)

Hidden fructan sources — this is where most people get caught:

• Onion powder and garlic powder in spice blends, marinades, and seasoning packets
• Chicken broth and stock cubes (almost all contain onion and garlic)
• Pasta sauces (jarred varieties nearly always contain garlic and onion)
• Salad dressings
• Gravies and pre-made sauces
• Inulin and chicory root fiber (added to “high fiber” products, protein bars, and some gluten-free breads)
• FOS (fructo-oligosaccharides) in supplements and fortified foods
• Pre-made soups

Which Foods Are High in GOS?

Galacto-oligosaccharides are found primarily in legumes. Like fructans, humans cannot digest GOS, so they pass to the large intestine where bacteria ferment them — which is why beans are famously associated with gas.

High-GOS foods:

• Kidney beans
• Baked beans
• Black beans
• Butter beans (lima beans)
• Split peas
• Chickpeas (unless canned and well-rinsed — rinsing removes some GOS)
• Lentils (unless canned and rinsed — small serves may be tolerated)
• Soybeans and soy milk made from whole soybeans
• Hummus (chickpeas plus garlic — a double FODMAP hit)
• Pistachio nuts (also contain fructans)
• Cashew nuts

Hidden GOS sources:

• Soy milk made from whole soybeans (soy milk made from soy protein isolate is usually safe)
• Bean flour in gluten-free products
• Some plant-based protein powders (pea protein in large amounts)
• Hummus and bean dips served at restaurants

Which Foods Are High in Polyols?

Polyols include sorbitol and mannitol — sugar alcohols that occur naturally in certain fruits and vegetables and are also used as artificial sweeteners. They draw water into the intestine, which can cause diarrhea, and they ferment, producing gas.

High-sorbitol foods:

• Apples (also high in fructose)
• Pears (also high in fructose)
• Avocado (more than one-eighth is high)
• Apricots
• Cherries
• Nectarines
• Peaches
• Plums and prunes
• Blackberries
• Lychees

High-mannitol foods:

• Mushrooms (all varieties)
• Cauliflower
• Celery
• Sweet potato (in larger servings — half a cup is usually safe)
• Snow peas
• Watermelon (also high in fructose)

Artificial polyol sweeteners (found in sugar-free products):

• Sorbitol (E420)
• Mannitol (E421)
• Xylitol (E967)
• Maltitol (E965)
• Isomalt (E953)

Hidden polyol sources:

• Sugar-free chewing gum (almost always contains sorbitol, xylitol, or maltitol)
• Sugar-free mints and candies
• Sugar-free ice cream
• Diet drinks and “zero sugar” products
• Some protein bars use sugar alcohols as sweeteners
• Cough syrups and medications (often contain sorbitol as a carrier)

What About Foods That Are High in Multiple FODMAP Groups?

Some foods are particularly problematic because they contain multiple types of FODMAPs simultaneously:

Food	FODMAP Groups
Apples	Fructose + Sorbitol
Pears	Fructose + Sorbitol
Watermelon	Fructose + Mannitol + Fructans
Dried fruits	Fructose + Fructans + Sorbitol
Mushrooms	Mannitol + Fructans
Hummus	GOS (chickpeas) + Fructans (garlic)
Regular ice cream	Lactose + often Fructose
Snow peas	Fructans + GOS + Mannitol

These multi-FODMAP foods are the most likely to trigger symptoms because the combined FODMAP load hits your threshold from multiple directions.

How Can You Track and Identify Your Personal Triggers?

During the reintroduction phase, test one FODMAP group at a time over three days, increasing the serving size each day. This methodical approach reveals which specific groups affect you. Keeping a food and symptom diary is essential — or use FODMAPSnap to log meals and track symptoms alongside your FODMAP profile, making it easier to spot patterns.

For detailed lists of what you can eat, see the low-FODMAP grocery list. For safe snacking ideas, check the low-FODMAP snacks guide. And for meal inspiration that avoids everything on this list, explore our dinner, lunch, and breakfast guides.

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This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a registered dietitian or gastroenterologist before making significant dietary changes. FODMAP thresholds are based on Monash University research and individual tolerances may vary.