FODMAP-high foods can cause severe digestive discomfort in many people, so it’s good to know which are FODMAP high and low foods.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols and groups together certain carbohydrates that the small intestine finds more difficult to absorb leading to them being fermented in the large intestine. There are FODMAP high and low foods and some people can experience irritation and illness as a result of eating FODMAP-high foods with issues including bloating, gas, diarrhoea, constipation, and stomach pain.
If you are not experiencing any negative digestive issues, you don’t need to worry too much about FODMAPS or consider changes to your diet. Many people will already be aware of FODMAPS and we would very much like to learn from your experience in the comments below. People suffering from IBS (Irritable Bowel Syndrome) SIBO (Small intestinal bacterial overgrowth), for example, will probably have been recommended to eat a FODMAP-low diet to reduce their symptoms.
Many other people will be completely unaware of FODMAPS and many might be experiencing regular digestive discomfort that doesn’t bother them enough to pay it much attention. If you are experiencing regular bloating, gas, diarrhoea, constipation, and stomach pain speak about it with your doctor or dietician and discuss FODMAPS. It could be that you are one of the many people who are sensitive to high-FODMAP foods and switching to a low-FODMAP diet could make a big difference to your well-being.
FODMAP high and low foods
FODMAP-high foods:
wheat, amaranth, barley, rye, spelt, bulgur wheat, couscous
black-eyed peas, green peas, broad beans, butter beans, chickpeas, kidney beans, lentils, soybeans, split peas, baked beans,
pistachios, cashews, hazelnuts (in high quantity), almonds (in high quantity)
apples, apricots, cherries, figs, mangoes, peaches, pears, plums, watermelon, blackberries, grapefruits, prunes, sultanas, ripe bananas, dried fruit
garlic, onion, asparagus, brussels sprouts, cauliflower, chicory leaves, globe and Jerusalem artichokes, leeks, mushrooms, broccoli, beetroot, cabbage, celery, okra, pumpkin, sweet potato, fennel
soy milk (made from soy beans), oat milk (in high quantity)
agave nectar, high-fructose corn syrup, honey,
chai tea, chamomile tea, fennel tea, dandelion tea, coconut water, fruit juice,
FODMAP-low foods:
rice, buckwheat, maize, millet, oats, polenta, quinoa, tapioca,
tofu, tempeh, quorn,
hazelnuts (in low quantity), almonds (in low quantity), sesame seeds, pumpkin seeds, walnuts, peanuts, pecans, pine nuts, macadamia nuts, brazil nuts, chestnuts,
blueberries, strawberries, raspberries, kiwi, lemon, limes, oranges, cranberries, papaya, passionfruit, pineapple, rhubarb, raisins (in low quantity), avocado (in low quantity), grapes, unripe bananas,
potatoes, bean sprouts, alfalfa, carrot, aubergine, kale, tomato, cucumber, peppers, green beans, lettuce, spinach, chard, courgette, green onions, green leeks, pak choy, olives, parsnips, turnips, swede, celeriac, radish,
mint, oregano, thyme, sage, basil, rosemary, chives, tarragon, chilli, fenugreek, ginger, lemongrass, mustard seeds, saffron, turmeric, coriander, paprika, cinnamon, black pepper, parsley, cumin, bay, curry, dill
almond milk, hemp milk, coconut milk, rice milk, soy milk (made from soy protein)
maple syrup, sugar, saccharin, stevia
black tea, white tea, green tea, peppermint tea, rooibos tea, coffee