Low FODMAP food list

also called globe artichoke

Among the highest fructan vegetables (Jerusalem artichoke/sunchoke especially, often used as inulin source).

Fructans Within ~2 h

also called globe artichoke hearts, marinated artichoke

High in fructans, and marinated versions usually add garlic on top. A common hidden trigger in antipasti, salads and pizza toppings.

Fructans 2 to 6 h or later

also called asparagus spears

Contains both fructans and excess fructose; high even at small servings.

FructansExcess fructose Within ~2 h

Low FODMAP, canned or fresh. One of the safer Asian-cuisine vegetables.

2 to 6 h or later

also called beansprouts, mung bean sprouts

Mung bean sprouts are low-FODMAP despite the name – a safe stir-fry/garnish vegetable.

Within ~2 h

also called beet, beets, red beet

Fresh beetroot high in fructans at larger servings; small amounts and canned/pickled tolerated better.

FructansGOS Within ~2 h

also called capsicum, sweet pepper

SAFE in normal servings. (Red has trace excess fructose at very large amounts.)

Within ~2 h

also called pak choi, chinese cabbage

Low-FODMAP Asian green (unlike most brassicas) – a safe stir-fry vegetable.

Within ~2 h

also called broccoli florets, broccoli stalk

Florets are low-FODMAP in small servings (~1/2 cup); stalks higher in fructans. Sulfur compounds and insoluble fibre also produce gas independent of FODMAPs.

Fructans cruciferousinsoluble fibre Within ~2 h

also called brussel sprouts

Tolerable in small servings but classic gas producer via raffinose, fructans and sulfur compounds.

Fructans cruciferousinsoluble fibre Within ~2 h

also called butternut pumpkin

Mannitol; ~1/4 cup is low, larger servings moderate. Kabocha/Japanese pumpkin is lower; canned pumpkin sits between.

Mannitol Within ~2 h

also called green cabbage, white cabbage, savoy cabbage

Low FODMAP in small servings (~3/4 cup) but contains sorbitol at larger amounts; raffinose and sulfur compounds add gas. Savoy lower than common cabbage.

Sorbitol cruciferousinsoluble fibre Within ~2 h

also called carrots, baby carrots

SAFE. Reliably low-FODMAP, no known FODMAP at any normal serving.

Within ~2 h

also called yuca, manioc, tapioca root, cassava

Starchy root (also tapioca/garri). Naturally low in FODMAPs but resistant-starch rich, so big servings ferment and cause gas/bloating.

2 to 6 h or later

also called cauliflower florets, cauliflower rice

High in mannitol (a polyol) even at small servings; commonly underestimated trigger because it's seen as a 'healthy' swap.

Mannitol cruciferousinsoluble fibre Within ~2 h

also called celeriac, celery root, celery knob

Celery-root; a mannitol source that's easy to miss because it's distinct from stalk celery.

Mannitol 2 to 6 h or later

also called celery stalk, celery juice

Mannitol rises sharply with serving – up to ~1/4 medium stalk is low, a full stalk or celery juice is high. Easily overlooked because it seems like 'just water and fibre'.

Mannitol Within ~2 h

also called witlof, Belgian endive, radicchio leaves

The leaves carry far less inulin than chicory root, so a salad portion is usually fine even though chicory root fibre is a major trigger.

Fructans 2 to 6 h or later

also called fresh chives, chopped chives

Low-FODMAP allium tolerated in normal culinary amounts; safe onion-flavour alternative.

allium Within ~2 h

also called spring greens

Low FODMAP, though the insoluble fibre load can still cause gas in sensitive people.

cruciferousinsoluble fibre 2 to 6 h or later

also called cucumbers

SAFE. Low-FODMAP.

Within ~2 h

also called mooli, white radish

Low in normal servings. Large amounts move into moderate fructans.

Fructans 2 to 6 h or later

also called aubergine, brinjal

Low-FODMAP, so usually well tolerated – but a recognised histamine trigger for the histamine-intolerant subset, especially cooked or as leftovers.

histamine Within ~2 h

also called fennel bulb, florence fennel

The raw bulb is fructan-moderate at >1/2 cup. Distinct from fennel SEED / fennel tea, which are soothing and listed separately.

Fructans Within ~2 h

also called fresh garlic, garlic clove, garlic powder, minced garlic, black garlic, dehydrated garlic

Extremely fructan-dense even in tiny amounts; powder and black garlic test high. Garlic-infused oil (fat-based) is low-FODMAP because fructans don't leach into oil.

Fructans allium Within ~2 h

also called string beans, French beans

SAFE in normal servings (~15 beans). Despite the name, these are low-FODMAP unlike dried legumes.

Within ~2 h

also called garden peas, mushy peas, petit pois

Often assumed safe like other green veg, but green peas are moderate (GOS + fructan) even at ~1/4 cup and high beyond. Snow/snap peas are listed separately (mannitol).

GOSFructans Within ~2 h

also called fresh horseradish root

Low FODMAP in the small amounts used. Prepared horseradish sauce often contains cream and sometimes garlic.

Fructans spicy Within ~2 h

also called sunchoke, sunroot, topinambur

One of the highest-inulin foods there is, which is why it was historically nicknamed the fartichoke. Even small servings provoke symptoms in fructan-sensitive people. Unrelated to globe artichoke.

Fructans 2 to 6 h or later

also called yam bean, Mexican turnip

Marketed as a prebiotic vegetable, which is precisely the problem: the inulin that makes it prebiotic is a fructan. Small servings are usually tolerated.

Fructans 2 to 6 h or later

also called German turnip

Low in small servings, tipping to moderate fructans in large ones.

Fructans cruciferous 2 to 6 h or later

also called leeks, leek bulb

Bulb (white part) is high fructan; green leaf tops are lower FODMAP and often tolerated in small amounts.

Fructans allium Within ~2 h

also called lettuce, rocket, arugula, mixed greens, romaine

Low-FODMAP salad bases – common safe items to speed up logging (radicchio is the one chicory-family exception, listed separately).

Within ~2 h

also called white mushroom, button mushroom, champignon

High in mannitol. Oyster mushrooms and canned mushrooms are low-FODMAP alternatives.

Mannitol Within ~2 h

also called ladies' fingers, bhindi

Low at a small serving (~6 pods), moderate beyond. The mucilaginous fibre also adds to gas in sensitive guts.

FructansGOS Within ~2 h

also called green olives, black olives

Low-FODMAP and usually fine; brined/fermented, so a minor histamine source for the sensitive subset.

histamine Within ~2 h

also called red onion, white onion, yellow onion, brown onion, onion powder, dehydrated onion

Fructans concentrated throughout the bulb; cooking and powdering do NOT reduce them. One of the most common IBS triggers. Fructans are water-soluble, so onion-infused oil (then discarded solids) is tolerated.

Fructans allium Within ~2 h

Low FODMAP and a useful roast-dinner substitute when other root vegetables are restricted.

2 to 6 h or later

also called cooking banana

Green plantain is low FODMAP and high in resistant starch. Ripening converts starch to sugars, which is why the ripe version is listed separately and is less safe.

2 to 6 h or later

also called white potato, boiled potato, mashed potato (no garlic)

SAFE. Low-FODMAP staple (plain). Fried/loaded versions add fat triggers.

Within ~2 h

also called canned pumpkin, pumpkin puree, pumpkin

Small servings are tolerable; larger or canned servings climb in mannitol and fructose. Distinct from butternut squash.

MannitolExcess fructose 2 to 6 h or later

also called chicory leaf, Italian chicory

A chicory-family leaf, so it carries fructans like its inulin-rich root. Surprising in 'just a salad'.

Fructans Within ~2 h

also called red radish

Low FODMAP.

cruciferous 2 to 6 h or later

also called piquillo peppers

Low FODMAP, but check the jar for garlic, which is frequently added.

2 to 6 h or later

also called oyster plant, scorzonera

Stores carbohydrate as inulin, like Jerusalem artichoke and chicory root. Uncommon but a strong trigger when it does appear.

Fructans 2 to 6 h or later

also called fermented cabbage, kimchi, sauerkraut

Fermented = high histamine; cabbage base adds cruciferous gas; kimchi usually contains garlic/onion (fructans).

Fructans histaminecruciferous Within ~2 h

also called kale, curly kale

Low FODMAP in small servings; insoluble fibre and cruciferous sulfur compounds can still cause bloating in larger amounts.

Sorbitol cruciferousinsoluble fibre Within ~2 h

also called nori, wakame, kelp, kombu

Low FODMAP in the amounts normally eaten. Very high iodine in kelp and kombu, which is a separate consideration if eaten daily.

2 to 6 h or later

also called shallots, eschalot, French shallot

Allium with concentrated fructans similar to onion.

Fructans allium Within ~2 h

also called mangetout, snap peas

Mannitol and fructans; low only at very small servings.

MannitolFructans Within ~2 h

Low FODMAP in normal servings and a common pasta substitute.

2 to 6 h or later

also called baby spinach, leafy greens

SAFE for FODMAPs. Mildly histamine-liberating for the small histamine-sensitive subset, hence the tag.

histamine Within ~2 h

also called scallion green, green onion tops, chive-like tops

Green leafy portion is low-FODMAP; widely recommended onion-flavour substitute. Still an allium so flagged for the small minority sensitive to allium aroma compounds.

allium Within ~2 h

also called scallion white, green onion bulb, spring onion bulb

White bulb end is high fructan; the green tops are low-FODMAP and a common safe substitute for onion flavour.

Fructans allium Within ~2 h

also called rutabaga, neep

Low FODMAP at typical servings and a good mashed-potato alternative.

cruciferous 2 to 6 h or later

also called corn, corn on the cob, maize

Half a cob is moderate; sorbitol plus tough insoluble fibre (pericarp) commonly cause bloating.

SorbitolFructans insoluble fibre Within ~2 h

also called kumara, yam (true)

SAFE in small servings (~1/2 cup); contains mannitol so larger servings become moderate.

Within ~2 h

also called silverbeet, rainbow chard

Low FODMAP. A good spinach alternative with the same caveat about oxalates in very large amounts.

2 to 6 h or later

also called dasheen, eddoe

Starchy root that turns moderate (sorbitol) at larger servings; small portions are tolerated.

Sorbitol Within ~2 h

also called tomato paste, sun-dried tomato, passata (large)

Fresh tomato is low-FODMAP in normal servings; concentrated/sun-dried/paste forms are higher fructose. Tomatoes are also a histamine liberator.

Excess fructose histamine Within ~2 h

also called fresh tomato, cherry tomato

SAFE for FODMAPs at normal servings (common tomato low; cherry tomato moderate fructose at large amounts).

Within ~2 h

also called white turnip

Low FODMAP in normal servings. Being a brassica it can still produce gas through fermentable fibre rather than FODMAPs.

cruciferous 2 to 6 h or later

Low FODMAP and reliably safe in stir-fries, which is useful because most stir-fry sauces are not.

2 to 6 h or later

Low FODMAP.

2 to 6 h or later

also called true yam, ñame

Low FODMAP. Not the same thing as sweet potato, which is limited by mannitol at larger servings, despite the names being used interchangeably in the US.

2 to 6 h or later

also called courgette

SAFE in normal servings (~1/3 cup low; very large servings become moderate fructan).

Within ~2 h

also called red apple, green apple, Granny Smith, apple juice

Excess fructose plus sorbitol; a single apple is a frequent IBS trigger. Apple juice concentrates fructose.

Excess fructoseSorbitol Within ~2 h

also called fresh apricot, dried apricot

Sorbitol-rich stone fruit; dried apricot much more concentrated.

Sorbitol Within ~2 h

also called avo

Sorbitol; ~1/8 fruit is low but larger servings high. Also moderately high histamine.

Sorbitol histamine Within ~2 h

also called firm banana, unripe banana, green-tipped banana

SAFE when firm/just-ripe. Ripe/overripe banana accumulates fructans and becomes moderate-high, so ripeness matters.

Within ~2 h

also called yellow banana, spotted banana

Fructan content rises as bananas ripen, so a firm banana is low FODMAP and a soft spotted one is not. This is one of the most common reasons people get inconsistent results from the same food.

Fructans 2 to 6 h or later

also called blackberry

High in sorbitol even at small servings.

Sorbitol Within ~2 h

also called redcurrant, currants (fresh)

Low in small servings. Not to be confused with dried currants, which behave like raisins and are high.

Excess fructose 2 to 6 h or later

also called blueberry

SAFE in normal servings (~1/4 cup). Low-FODMAP berry.

Within ~2 h

also called rockmelon, musk melon

Low FODMAP at around half a cup. Larger servings accumulate oligos and sorbitol. Very different from watermelon, which is high.

Excess fructoseSorbitol 2 to 6 h or later

also called sweet cherries, fresh cherries

Excess fructose plus sorbitol; small servings (a few cherries) trigger sensitive individuals.

Excess fructoseSorbitol Within ~2 h

also called lemon (large), lime (large), citrus

Low-FODMAP but a histamine LIBERATOR – relevant only for the histamine-sensitive subset, and only at higher intakes. Most people tolerate citrus fine.

histamine Within ~2 h

also called coconut cream, coconut milk (large serving), shredded coconut, desiccated coconut

Sorbitol climbs with serving – a splash of coconut milk is fine, a curry made with a full can or coconut-heavy desserts are moderate. Often paired with high fat.

Sorbitol Within ~2 h

also called craisins, sweetened dried cranberry

Low at around a tablespoon. Like all dried fruit the load climbs quickly with portion, and most are sweetened with added sugar or juice.

Excess fructose 2 to 6 h or later

also called cherimoya, sugar apple

High in both excess fructose and sorbitol, which is an unusually difficult combination.

Excess fructoseSorbitol 2 to 6 h or later

also called pitaya

Low FODMAP in normal servings.

2 to 6 h or later

also called raisins, sultanas, dates, dried figs, figs

Dehydration concentrates fructose and fructans; easy to over-eat. Small portions (~1 tbsp raisins) are lower.

Excess fructoseFructans Within ~2 h

also called fresh fig

Excess fructose and fructans.

Excess fructoseFructans Within ~2 h

also called goji, wolfberry

A 'superfood' dried berry that is fructan-moderate; sprinkled on bowls/smoothies it adds up.

Fructans Within ~2 h

also called grapefruit

Small (~1/2 fruit) is low; a whole grapefruit or juice is fructan-moderate.

Fructans Within ~2 h

also called grape, table grapes

SAFE in normal servings.

Within ~2 h

Ripe guava is low FODMAP in small servings. Unripe guava carries more excess fructose.

Excess fructose 2 to 6 h or later

also called galia melon

Tolerated in small servings and moves into excess fructose in larger ones. Melons vary a great deal from each other, so do not generalise from one to another.

Excess fructose 2 to 6 h or later

also called jackfruit, young jackfruit, green jackfruit, pulled jackfruit

Trendy vegan 'pulled-meat'. Young/green jackfruit carries fructans, so larger servings ferment and bloat; ripe jackfruit also adds excess fructose.

Fructans 2 to 6 h or later

also called kiwifruit, green kiwi

RCT evidence for improving stool frequency/motility; low-FODMAP at 1-2.

2 to 6 h or later

also called kiwi, kiwifruit

SAFE. Low-FODMAP and mildly motility-supportive.

Within ~2 h

also called green kiwifruit for constipation

Two green kiwifruit a day has randomised trial evidence for improving stool frequency and consistency in constipation, and compared well against psyllium in a 2023 trial. Low FODMAP at that serving.

2 to 6 h or later

also called lemon juice

Low FODMAP in culinary amounts. Can aggravate reflux independently of any FODMAP effect.

histamine Immediate

also called lime juice

Low FODMAP in culinary amounts.

histamine Immediate

also called litchi, lychees

Moderate (fructose + sorbitol) at ~5 fruit; easy to overeat. Longan and rambutan are similar.

Excess fructoseSorbitol Within ~2 h

also called fresh mango, dried mango

High in excess fructose; ~1/4 cup is borderline low. Dried mango much higher.

Excess fructose Within ~2 h

also called nectarines

Stone fruit; sorbitol and fructans.

SorbitolFructans Within ~2 h

also called mandarin, clementine

SAFE. Citrus is low-FODMAP (glucose balances fructose).

Within ~2 h

also called pawpaw

contains papain, a protein-digesting enzyme; low-FODMAP in moderation.

Within ~2 h

also called granadilla

Low FODMAP and useful for adding sharpness when citrus is limited.

2 to 6 h or later

also called clingstone peach, yellow peach

Stone fruit high in sorbitol (clingstone also has fructans).

SorbitolFructans Within ~2 h

also called bartlett pear, nashi pear, Asian pear

Excess fructose and sorbitol. Nashi/Asian pear is especially high.

Excess fructoseSorbitol Within ~2 h

also called sharon fruit, kaki

Moderate at a small wedge, high for a whole fruit (fructan + sorbitol). Astringent unripe ones are worse.

FructansSorbitol Within ~2 h

also called fresh pineapple

contains bromelain, a digestive enzyme; low-FODMAP in moderate servings.

Within ~2 h

also called plantain, ripe plantain, fried plantain

Ripe plantain shifts toward excess fructose and a heavy sugar load, and is usually eaten in big portions. (Unripe/green is lower-FODMAP.)

Excess fructose 2 to 6 h or later

also called plums, prune (dried plum)

High sorbitol; prunes (dried) are concentrated and famously laxative/gassy.

Sorbitol Within ~2 h

also called pomegranate, pomegranate seeds, pomegranate juice

~1/4 fruit is low; larger servings and juice turn fructose-moderate.

Excess fructose Within ~2 h

also called prunes, dried plum

Classic laxative effect from sorbitol – even a couple cause gas and loosening. Broken out from generic dried fruit because it's a frequent, recognisable culprit.

SorbitolFructans 2 to 6 h or later

also called raspberry

Low FODMAP at around 30 berries, moving to moderate fructans beyond that. One of the safest berries.

Fructans 2 to 6 h or later

Low FODMAP. What is usually cooked with it, which is a great deal of sugar or honey, is the part worth watching.

2 to 6 h or later

also called strawberry

SAFE. Low-FODMAP fruit.

Within ~2 h

also called tamarind paste

Carries excess fructose, and it appears in a lot of South Asian and Thai sauces where it is easy to miss.

Excess fructose 2 to 6 h or later

also called seedless watermelon

Multi-FODMAP fruit (fructose, fructan, mannitol); high even at small servings.

Excess fructoseFructansMannitol Within ~2 h

also called ground almonds, almond meal

A slice of almond-flour cake concentrates a lot of almonds. Portion is doing all the work here.

GOSFructans 2 to 6 h or later

also called rajgira

Low in small servings, moving into moderate oligos in larger ones. Puffed amaranth is easy to over-portion.

FructansGOS 2 to 6 h or later

also called croissant, brioche, pastry

Dense wheat portions eaten quickly. Pastries add a high fat load, which independently slows gastric emptying and worsens distension.

Fructans high fat 2 to 6 h or later

also called pearl barley, barley flour, malt

Fructans and GOS; also present as malt in many products and beers.

FructansGOS Within ~2 h

also called bran cereal, wheat flakes, muesli with dried fruit

Wheat/bran fructans plus high insoluble fibre; muesli often adds high-FODMAP dried fruit and nuts.

Fructans insoluble fibre Within ~2 h

also called wholegrain rice

Low FODMAP. The extra insoluble fibre compared with white rice can still bother some people with IBS.

insoluble fibre 2 to 6 h or later

also called soba (100% buckwheat), kasha

Despite the name it isn't wheat and is gluten-free and low-FODMAP – a useful safe staple. (Some soba noodles blend in wheat – check.)

Within ~2 h

also called bulgur, tabbouleh

Wheat-based; ~1/4 cup cooked is low, more is moderate. The grain behind tabbouleh.

Fructans Within ~2 h

Moderate in small amounts. Very absorbent, so recipes use less of it, which helps.

FructansSorbitol 2 to 6 h or later

also called corn taco shell

Maize-based and low-FODMAP (2–3 tortillas) – a common safe swap for wheat wraps.

Within ~2 h

also called cornstarch, maize starch, arrowroot

Low FODMAP thickeners, and a useful swap for wheat-flour roux and gravy.

2 to 6 h or later

also called wheat couscous

Made from wheat = fructans.

Fructans Within ~2 h

also called crumpets

Wheat-based; one crumpet is already moderate-high in fructans.

Fructans Within ~2 h

also called freekeh, farik, frikeh

Roasted green wheat – a wheat-family grain, so fructan load like other wheat, despite being marketed as a 'healthy ancient grain'.

Fructans 2 to 6 h or later

also called GF bread, GF pasta, rice noodles

SAFE. Removing wheat removes the fructan source (watch for added inulin/apple fibre on some labels).

Within ~2 h

also called kamut, einkorn, emmer, ancient wheat

Marketed as gentler ancient grains, but they are wheat and they carry fructans. Sourdough versions are lower for the usual fermentation reason, not because the grain is different.

Fructans 2 to 6 h or later

also called millet, polenta, cornmeal

Low-FODMAP gluten-free staples – handy safe carbohydrates for building meals.

Within ~2 h

also called muesli, granola

Compound trigger: wheat flakes (fructan) + dried fruit (fructose/fructan) + frequently added inulin, honey or nuts. Oat-only, fruit-free versions are lower.

FructansExcess fructose Within ~2 h

Higher in oligos than rolled oats for the same weight. Often recommended for constipation, which can backfire in fructan-sensitive people.

FructansGOS insoluble fibre 2 to 6 h or later

also called rolled oats porridge, oatmeal

Half a cup of rolled oats is low FODMAP and the beta-glucan is a soluble fibre that suits many people with IBS. Larger bowls move into moderate oligos, so portion is the whole story here.

FructansGOS 2 to 6 h or later

also called rolled oats, porridge oats

SAFE in moderate servings (~1/2 cup dry); soluble fibre is generally well tolerated. Very large servings can become moderate fructan.

Within ~2 h

also called flatbread, naan, chapati, roti

Fast-proved wheat flatbreads keep their fructans intact. Naan usually adds yoghurt or milk on top of that.

Fructans 2 to 6 h or later

also called air-popped popcorn

Low FODMAP at around 7 cups popped, which is more than most people eat. The insoluble fibre and the sheer volume of air swallowed while eating it are the more likely culprits.

insoluble fibre 2 to 6 h or later

also called wheat crackers, breadsticks

Concentrated dry wheat. Easy to eat a large fructan dose without registering it as a meal.

Fructans 2 to 6 h or later

also called cooked quinoa

SAFE. Low-FODMAP gluten-free grain.

Within ~2 h

also called rice cake, plain rice crackers

SAFE plain. Low-FODMAP snack base.

Within ~2 h

also called rice vermicelli, pho noodles, rice stick noodles

Low-FODMAP noodle common in Asian dishes – a safe staple.

Within ~2 h

also called rye bread, pumpernickel, rye crispbread

High fructan grain.

Fructans Within ~2 h

also called durum wheat

Durum wheat – the base of pasta, couscous and many breads/puddings. Fructan as for other wheat.

Fructans Within ~2 h

also called jowar, milo

Low FODMAP gluten-free grain and flour.

2 to 6 h or later

also called sourdough, spelt sourdough

Long fermentation breaks down much of the fructan – genuine slow sourdough (esp. spelt) is often tolerated when regular wheat bread isn't. Supermarket 'sourdough-style' loaves made fast are NOT the same.

Within ~2 h

also called spelt, spelt flour, spelt bread, dinkel wheat

Often assumed 'gentler than wheat' – true for slow-fermented sourdough, but regular spelt bread/flour still carries fructans.

Fructans 2 to 6 h or later

also called cassava starch, tapioca flour, boba pearls

Low FODMAP starch, widely used in gluten-free baking. Bubble tea pearls are usually served in high-fructose syrup, which is the part that matters.

2 to 6 h or later

also called injera flour

Low FODMAP and naturally gluten free. Note that injera is often made with a wheat blend outside Ethiopia.

2 to 6 h or later

also called unprocessed bran, bran flakes

High fructans plus a heavy insoluble fibre load. This is the specific fibre that IBS guidance advises against, and the reason blanket 'eat more fibre' advice so often makes things worse.

Fructans insoluble fibre 2 to 6 h or later

also called white bread, wholemeal bread, whole wheat bread

Wheat is a major fructan source. Sourdough (long-fermented) and spelt have lower fructans. This is fructan sensitivity, NOT coeliac/gluten in most IBS cases.

Fructans Within ~2 h

also called spaghetti, regular pasta, macaroni

Fructans; a small cooked serving (~1/2 cup) is borderline low, larger servings high. Gluten-free pasta is low-FODMAP.

Fructans Within ~2 h

also called jasmine rice, basmati rice, rice

SAFE/well-tolerated. Reliable low-FODMAP staple and onion/garlic-free carbohydrate base.

Within ~2 h

Low FODMAP. Technically a grass seed rather than rice.

insoluble fibre 2 to 6 h or later

also called azuki, red mung bean

Moderate GOS. Common in East Asian sweet pastes, usually alongside a lot of sugar.

GOS 2 to 6 h or later

also called navy beans in tomato sauce

GOS plus often onion/garlic in the sauce. Classic gas producer.

GOSFructans 2 to 6 h or later

also called turtle beans

GOS-rich; canned and well-rinsed small servings (~1/4 cup) are lower.

GOS 2 to 6 h or later

also called cowpeas, black-eyed beans

Moderate GOS at small servings.

GOS 2 to 6 h or later

also called fava beans, broad beans, ful

High GOS + fructan. Also the bean behind favism – haemolytic reactions in G6PD-deficient people – so relevant to a specific genetic subset beyond FODMAPs.

GOSFructans Within ~2 h

also called lima beans

High GOS even canned. One of the heavier legumes for fermentation.

GOS 2 to 6 h or later

also called tinned chickpeas, drained chickpeas

Same principle as canned lentils: rinse thoroughly and a quarter cup is usually tolerated, where dried and boiled chickpeas are high. Never use the aquafaba if GOS is your problem.

GOS 2 to 6 h or later

also called tinned lentils, drained lentils

Draining and rinsing canned lentils leaches a large share of the GOS into the liquid, so half a cup is low FODMAP where the same amount boiled from dried is not. One of the most useful facts on this whole list.

GOS 2 to 6 h or later

also called white beans, haricot beans, navy beans

Moderate GOS when canned and rinsed, high when cooked from dried. Portion and preparation both matter.

GOS 2 to 6 h or later

also called garbanzo beans, chana, hummus base

Canned, drained and rinsed 1/4 cup (~42g) is low-FODMAP; larger servings high in GOS. Canning leaches GOS into the liquid.

GOS 2 to 6 h or later

also called young soybeans

Low at a small serving (~1/2 cup shelled), moderate beyond – better tolerated than mature soybeans. Common safe-ish snack to log.

Within ~2 h

Chickpea GOS + onion/garlic + deep-fried – a stacked trigger that surprises people choosing it as a 'veggie' option.

GOSFructans alliumhigh fat Within ~2 h

also called houmous, chickpea dip

Chickpea GOS plus usually garlic (fructan/allium). ~1 tbsp can be low; the dip-the-whole-pita serving is moderate-high.

GOSFructans allium Within ~2 h

also called red kidney beans, rajma

High GOS and fructans at all tested servings. GOS ferments in the colon; onset often delayed 2-6h. Draining/rinsing canned beans reduces but doesn't eliminate.

GOSFructans 2 to 6 h or later

also called red lentils, green lentils, brown lentils, dal, dhal

Canned/rinsed 1/4 cup is low-FODMAP; dried/boiled portions higher in GOS. Rinsing reduces load.

GOS 2 to 6 h or later

also called lupini, lupin beans, lupin flour, lupini beans

High-protein legume snack and flour. GOS load like other pulses, and a recognised allergen that cross-reacts with peanut.

GOS 2 to 6 h or later

also called moong dal, green gram

Moderate GOS. Sprouted mung beans are much lower and are listed separately as bean sprouts.

GOS 2 to 6 h or later

also called borlotti beans, cranberry beans

Moderate when canned and well rinsed at small servings, high otherwise.

GOSFructans 2 to 6 h or later

also called frijoles refritos

Beans (GOS) usually cooked with onion/garlic and fat – a common Tex-Mex/burrito trigger.

GOSFructans alliumhigh fat Within ~2 h

also called soft tofu, silken bean curd

High FODMAP, unlike firm tofu. The difference is pressing: firm tofu has the FODMAP-carrying whey pressed out, silken tofu retains it. People who tolerate firm tofu and then react to a silken-tofu dessert or miso soup are usually hitting this.

GOSFructans 2 to 6 h or later

also called soy protein powder, textured vegetable protein

Isolated protein carries little of the carbohydrate, so it is generally low FODMAP even though whole soybeans are high.

2 to 6 h or later

also called edamame (mature), whole soybeans

Whole/mature soybeans high in GOS. Note: firm tofu (pressed) and soy protein isolate are LOW because GOS stays in the whey; soy milk made from whole beans is high.

GOSFructans 2 to 6 h or later

also called yellow split peas

GOS as for other pulses; the base of many dals. Small (~1/4 cup cooked) servings are lower.

GOS Within ~2 h

also called a2 Milk, A2 beta-casein milk

Important correction: A2 refers to the beta-casein protein, not the sugar. A2 milk contains the same lactose as ordinary milk, so it does nothing for lactose intolerance. Some people report tolerating it better, which would be a protein effect rather than a FODMAP one.

Lactose Within ~2 h

Almost no lactose – low-FODMAP and usually tolerated even by the lactose-sensitive. Common staple worth listing.

Within ~2 h

Lactose-containing; hidden in pancakes, soda bread, ranch dressing and marinades.

Lactose Within ~2 h

also called sweetened condensed milk, evaporated milk

Concentrated lactose.

Lactose Within ~2 h

also called cream, double cream, sour cream, heavy cream, thickened cream

Pure cream is low-FODMAP (fat displaces lactose) but a high fat load; sour cream and cream-heavy curries/sauces carry more lactose and sit higher.

high fat Within ~2 h

also called creme anglaise

Milk-based; lactose load scales with serving. Often eaten alongside other triggers (fruit crumble, pastries).

Lactose Within ~2 h

also called feta

Lower-lactose cheese, low-FODMAP at a normal serving (~1/2 cup) – usually a safe choice. Listed to make logging salads/bowls easier.

Within ~2 h

also called froyo

Lactose plus a large sugar load, and toppings usually add more. Often marketed as the gentler alternative to ice cream, which it is not.

LactoseExcess fructose Within ~2 h

also called clarified butter

Essentially pure fat with the milk solids removed, so no meaningful lactose. Safe even for most people who react to butter.

Within ~2 h

also called sheep milk, goat yogurt

Frequently believed to be easier to digest, but it contains lactose in a similar range to cow milk. Goat and sheep cheeses that are hard and aged are low, for the same reason cheddar is.

Lactose Within ~2 h

also called strained yogurt, skyr, quark

Straining removes some of the whey and with it some lactose, so Greek yoghurt and skyr are lower than regular yoghurt but not lactose free. Small servings are often tolerated.

Lactose Within ~2 h

also called halloumi, mozzarella

Low-lactose cheeses, low-FODMAP at typical servings – common safe options worth having in the list.

Within ~2 h

also called cheddar, parmesan, brie, camembert, gouda, swiss

Aging removes nearly all lactose, so low-FODMAP. BUT aged cheeses are high histamine and high fat, which can independently trigger symptoms in some people.

high fathistamine Within ~2 h

also called dairy ice cream, gelato

Lactose plus high fat; the fat can additionally slow gastric emptying. Some contain sorbitol/added polyols.

Lactose high fat Within ~2 h

also called milk kefir

Fermentation lowers but doesn't eliminate lactose, and adds histamine – a 'gut-health' drink that can backfire for both lactose- and histamine-sensitive users.

Lactose histamine Within ~2 h

also called lactose free milk, Zymil, Lactaid milk

SAFE. Lactase pre-splits the lactose; same nutrition as regular milk without the FODMAP.

Within ~2 h

also called lactose free yoghurt

SAFE. Lactose pre-split.

Within ~2 h

also called lactose-free yogurt, probiotic yogurt

probiotic cultures may help some people; choose lactose-free to avoid the FODMAP.

2 to 6 h or later

also called creme fraiche, clotted cream

Low lactose in small servings because they are mostly fat. The fat load itself can slow gastric emptying and worsen distension.

Lactose high fat Within ~2 h

also called whole milk, skim milk, dairy milk

High lactose. Goat and sheep milk are also high lactose. Lactose-free milk is low-FODMAP (lactose pre-split).

Lactose Within ~2 h

also called skim milk powder, milk solids

Concentrated lactose hidden in milk chocolate, protein bars, baked goods, instant sauces and 'milk solids' on ingredient lists.

Lactose Within ~2 h

also called cheese slices, cheese spread, squeezy cheese

Higher lactose than the aged cheeses they imitate, because milk solids and whey powder are added back in.

Lactose Within ~2 h

also called ricotta, cottage cheese, cream cheese

Higher residual lactose than aged cheese; ricotta and cottage cheese are the highest of the soft cheeses.

Lactose Within ~2 h

also called WPI

Isolate is filtered further than concentrate and retains very little lactose, so it is usually tolerated where whey protein concentrate is not. Worth switching before abandoning protein powder entirely.

Within ~2 h

also called natural yogurt, Greek yogurt (regular), yoghurt

Contains lactose; live cultures partly reduce it. Lactose-free yogurt and small Greek-yogurt servings are better tolerated.

Lactose Within ~2 h

also called smoked salmon, anchovies, mackerel (aged), sardines

High histamine (scombroid-type). Fresh, immediately-cooked fish is low trigger; histamine builds with storage/aging.

histamine Within ~2 h

also called nut butter (almond)

A tablespoon is a lot of almonds. Moderate at small servings and easy to overdo straight from the jar.

GOSFructans 2 to 6 h or later

also called almond

~10 almonds low; larger handfuls high in GOS. Almond meal in baking adds up quickly.

GOSFructans 2 to 6 h or later

Low FODMAP. Selenium content is high enough that a few a day is the sensible ceiling for unrelated reasons.

2 to 6 h or later

also called cashew nuts, cashew butter

Fructans and GOS; one of the higher-FODMAP nuts.

FructansGOS 2 to 6 h or later

also called duck, lamb, pork, venison

Plain unprocessed meat contains no FODMAPs. Fattier cuts can still slow gastric emptying, and marinades and rubs are where garlic and onion usually enter.

high fat Within ~2 h

also called chicken egg, boiled egg, scrambled eggs

SAFE. No FODMAPs; excellent protein base.

Within ~2 h

also called sausage, bacon, salami, pepperoni, hot dog

High fat slows emptying; cured/aged meats are high histamine. Some sausages also hide onion/garlic and wheat fillers.

high fathistamine 2 to 6 h or later

also called pressed tofu, extra-firm tofu

Pressing removes GOS-rich liquid, leaving firm tofu low-FODMAP. Silken tofu is higher and should be limited.

2 to 6 h or later

also called filberts

Around 10 nuts is low, 20 moves into moderate oligos. Chocolate hazelnut spreads are a different question because of the sugar.

FructansGOS 2 to 6 h or later

also called hemp hearts

Low FODMAP and a useful seed when chia and flax are being limited.

2 to 6 h or later

also called leftovers, reheated meat, day-old fish, meal prep (aged)

Histamine accumulates as protein-rich food sits in the fridge – for sensitive users the SAME meal eaten fresh vs on day two can react differently. A behavioural, not just ingredient, trigger.

histamine Within ~2 h

also called fermented soybeans, nattou

Fermented soybeans (niche). High histamine and a strong fermentation by-product load some sensitive guts react to.

histamine Within ~2 h

also called pea protein, pea protein isolate

Trendy plant protein that retains some GOS – a hidden trigger inside shakes, 'high-protein' snacks and meat substitutes for people who think they've cut legumes.

GOS Within ~2 h

also called peanut, peanut butter (no additives)

SAFE in normal servings (~2 tbsp). A reliably low-FODMAP nut/legume-spread.

Within ~2 h

also called pignoli

Low FODMAP. Pesto made with them is usually not, because of the garlic.

2 to 6 h or later

also called pistachio nuts

High in fructans and GOS even at modest servings.

FructansGOS 2 to 6 h or later

also called grilled chicken, fresh fish, lean beef, turkey

SAFE when plain/fresh and not fried. Marinades/sauces and aging are what add triggers (allium, fat, histamine).

Within ~2 h

also called veggie burger, vegan sausage, meat alternative, fake meat

Modern analogues often combine pea/soy protein (GOS), added inulin/chicory fibre (fructan) and onion/garlic seasoning – a stacked trigger that blindsides plant-based eaters. Varies a lot by brand.

GOSFructans allium Within ~2 h

also called pepitas

Low FODMAP at typical servings.

2 to 6 h or later

also called seitan, wheat gluten, vital wheat gluten

Almost pure gluten – low-FODMAP (fructans are washed out), but the key trigger for the non-coeliac gluten/ATI-sensitive subset, who react to the protein rather than the FODMAPs.

Within ~2 h

also called sesame

Low FODMAP in the amounts used as a garnish. Tahini in quantity is listed separately.

2 to 6 h or later

also called prawns, shrimp, mussels, shellfish, crab, lobster

Low-FODMAP, but a common histamine trigger – especially when not impeccably fresh. Relevant to the histamine-sensitive subset.

histamine Within ~2 h

Low in small servings, moderate fructans in large ones.

Fructans 2 to 6 h or later

also called fermented soybean cake

Fermentation lowers FODMAPs (often gut-friendly in modest servings) but raises histamine – a trigger for histamine-sensitive users.

histamine Within ~2 h

also called walnut, pecan, macadamia nuts

SAFE in normal servings; among the lowest-FODMAP nuts (contrast with cashews/pistachios).

Within ~2 h

also called whey protein, whey concentrate

Concentrate keeps lactose, so a 'healthy' protein shake can bloat. Whey protein ISOLATE is near lactose-free and usually fine – the label word matters.

Lactose Within ~2 h

also called unsweetened almond milk

SAFE. Low-FODMAP dairy alternative (watch for added inulin in some brands).

Within ~2 h

also called lager, ale, wheat beer

Carbonation plus alcohol (a gut irritant/motility disruptor); wheat/barley contributes some fructans. Generally low-FODMAP per serving but multi-trigger.

Fructans carbonationalcohol Immediate

also called soda, pop, fizzy drink, cola, lemonade

Carbonation adds gas immediately; HFCS-sweetened versions add fructose load. Colas add caffeine.

Excess fructose carbonation Immediate

also called hemp milk, macadamia milk

Low in normal servings because the nut content is dilute. Hemp and macadamia versions are the safest of the nut milks.

GOSFructans Within ~2 h

also called chai latte, flavoured latte, syrup latte

Milk (lactose) + flavour syrups (often HFCS/fructose) + tea/coffee caffeine – a stacked café drink.

LactoseExcess fructose caffeine Within ~2 h

also called chamomile

mild anti-spasmodic and calming; gentle on digestion.

Within ~2 h

also called chicory coffee, coffee substitute, inulin coffee

Caffeine-free coffee alternatives are usually chicory-root based (inulin) – high fructan despite feeling like a gentle choice.

Fructans 2 to 6 h or later

also called apple cider, pear cider, perry, hard cider

Quadruple hit – fruit sugars (esp. pear/perry), alcohol and carbonation together.

Excess fructoseSorbitol alcoholcarbonation Within ~2 h

also called coconut cream (canned)

Low at around half a cup, moderate sorbitol beyond that. A curry made with a full tin split between two people crosses the line easily.

Sorbitol high fat 2 to 6 h or later

also called coconut water

~100 ml is low; a full bottle is sorbitol-moderate. Marketed as a gentle hydrator.

Sorbitol Within ~2 h

also called espresso, black coffee, filter coffee, instant coffee

Caffeine stimulates gut motility and acid; black coffee is low-FODMAP, but milky coffees add lactose. Large lattes = significant lactose.

caffeine Immediate

also called dandelion tea, roasted dandelion

Roasted dandelion ROOT is inulin-rich (fructan) – a 'detox/gut' tea that can bloat. Dandelion-leaf tea is lower.

Fructans 2 to 6 h or later

also called decaffeinated coffee

No FODMAPs and no meaningful caffeine, but coffee stimulates colonic motility through mechanisms other than caffeine, so decaf can still send you to the toilet.

Within ~2 h

also called diet soda, zero sugar soda, sugar-free cordial

Carbonation introduces gas directly; may contain polyols and caffeine (colas). Triple mechanism.

Sorbitol carbonationartificial sweetenercaffeine Immediate

also called energy drink

High caffeine, often carbonated and HFCS-sweetened.

Excess fructose caffeinecarbonation Immediate

also called fennel seed tea

Traditionally used for wind and cramping, and some people find it genuinely settling. Worth knowing that strong or repeated brews carry fructans, so it can cut both ways.

Fructans 2 to 6 h or later

also called apple juice, pear juice, fruit smoothie

Juicing concentrates fructose/sorbitol and removes fibre that slows absorption; rapid FODMAP delivery.

Excess fructoseSorbitol Within ~2 h

also called ginger infusion

warm ginger may settle the stomach and aid motility.

Within ~2 h

also called alcoholic seltzer, RTD cans

Usually low FODMAP, but combines alcohol and carbonation. Check for fruit-juice concentrates and polyol sweeteners in the flavoured versions.

alcoholcarbonation Immediate

also called cocoa drink, drinking chocolate

Lactose from the milk plus a substantial sugar load. Made with water and dark cocoa it is much lower.

LactoseExcess fructose Within ~2 h

Fermented and fizzy, with trace alcohol, histamine and residual sugars – a 'gut-health' drink that often triggers on several axes at once.

Excess fructose carbonationhistaminealcohol Within ~2 h

also called warm lemon water, water with lemon

hydration supports motility; lemon is low-FODMAP.

Within ~2 h

also called Horlicks, Ovaltine, barley malt drink

Barley malt plus milk powder. Frequently drunk at bedtime, which puts the load overnight.

FructansLactose 2 to 6 h or later

also called matcha latte

Concentrated powdered green tea – meaningful caffeine; lattes add milk (lactose) too.

caffeine Within ~2 h

also called oatmilk

Trendy dairy alternative, but oat milk turns moderate at a typical café serving (>1/2 cup) and some brands add more. Unsweetened almond, macadamia and rice milks are lower.

Fructans Within ~2 h

also called OJ

Low at around half a glass. Juicing removes the fibre and makes it very easy to drink several oranges in one go.

Excess fructose Within ~2 h

also called peppermint, mint tea

antispasmodic; reasonable IBS evidence for easing cramping and bloating.

Within ~2 h

also called sparkling wine, cava

Low FODMAP but combines alcohol with carbonation, which is why it produces immediate distension in a lot of people. Drier styles carry less residual sugar.

alcoholcarbonationhistamine Immediate

also called rice drink

Low FODMAP in servings up to around 200ml. Very high glycaemic index and low in protein, so not a nutritional match for dairy milk.

Within ~2 h

also called redbush tea

Low FODMAP and caffeine free.

Within ~2 h

also called rum, liqueur, port, sherry

Rum and sweet liqueurs carry residual fructose/sugars on top of alcohol.

Excess fructose alcohol Immediate

also called fortified wine, dessert wine

Sweet fortified wines carry excess fructose on top of the alcohol.

Excess fructose alcoholhistamine Within ~2 h

also called soya milk

Made from whole soybeans = high GOS. Soy milk made from soy protein isolate is low-FODMAP. Check label.

GOS 2 to 6 h or later

also called seltzer, club soda, carbonated water

No FODMAPs but carbonation alone can cause belching and bloating in sensitive people.

carbonation Immediate

also called whisky, gin, vodka, tequila

Plain spirits are low FODMAP. Alcohol is still a direct gut irritant and a sleep disruptor, and the mixer is usually the bigger FODMAP problem.

alcohol Within ~2 h

also called black tea, green tea, english breakfast, iced tea

Lower caffeine than coffee but still a trigger for caffeine-sensitive guts; very strong/stewed black tea can also irritate. Common item to make logging easier.

caffeine Within ~2 h

also called red wine, white wine, champagne

Alcohol irritant; red wine and sparkling wine are notably high histamine. Sweet/dessert wines add fructose.

Excess fructose alcoholhistamine Immediate

also called agave nectar

Very high in free fructose despite 'natural' marketing.

Excess fructose Within ~2 h

also called D-allulose, psicose

A rare sugar usually well tolerated and low-FODMAP, but large amounts (keto baking) can still cause osmotic gas/loosening in some.

artificial sweetener 2 to 6 h or later

also called aspartame, nutrasweet, e951

Common diet-drink and tabletop sweetener. Not a FODMAP, but a frequently-reported individual symptom trigger.

artificial sweetener Within ~2 h

also called demerara, muscovado, caster sugar, icing sugar

Sucrose, so glucose and fructose in equal parts and no excess fructose. Low FODMAP, which surprises people. The reasons to limit sugar are not FODMAP reasons.

Within ~2 h

also called coconut palm sugar, jaggery, palm sugar

Low at small servings. Frequently sold as a health food, but metabolically it is close to table sugar.

Excess fructose Within ~2 h

also called date syrup, date nectar, silan

Marketed as a 'natural' sweetener but concentrates dates' excess fructose and fructans.

Excess fructoseFructans 2 to 6 h or later

also called erythritol sweetener

Polyol but ~90% absorbed in small intestine, so far better tolerated than other sugar alcohols; generally low-FODMAP up to ~13g. Large amounts can still cause symptoms.

artificial sweetenersugar alcohol Within ~2 h

also called fructo-oligosaccharides, FOS, oligofructose, prebiotic fibre

Pure fructan added to 'prebiotic' supplements, fibre powders, some protein bars and infant/elderly formulas – a deliberate fermentable that's a top hidden trigger.

Fructans 2 to 6 h or later

also called glucose, dextrose

Pure glucose is low-FODMAP and can even help the gut absorb excess fructose when eaten together.

Within ~2 h

also called treacle, molasses

Inverted sugar syrups carry free fructose in excess of glucose, which is the condition that causes malabsorption.

Excess fructose Within ~2 h

also called HFCS, glucose-fructose syrup, corn syrup high fructose

Excess free fructose; ubiquitous in sodas, candies, sauces. Major hidden fructose load.

Excess fructose Within ~2 h

also called raw honey, clear honey

Excess fructose over glucose. Maple syrup and rice malt syrup are low-FODMAP alternatives.

Excess fructose Within ~2 h

also called isomalt, E953

Polyol used in sugar-free hard candy, mints and throat lozenges – easy to over-consume without thinking of it as food.

Sorbitol artificial sweetenersugar alcohol 2 to 6 h or later

also called lactitol, E966

Polyol sweetener (also used as an osmotic laxative) – strongly fermentable.

Sorbitol artificial sweetenersugar alcohol 2 to 6 h or later

also called maltitol syrup

Polyol common in 'sugar-free' chocolate and candy; notorious for gas and laxative effect.

Sorbitol artificial sweetenersugar alcohol Within ~2 h

also called dextrin

Low FODMAP despite the name suggesting otherwise. It is a glucose polymer, rapidly absorbed, and not a fermentation problem.

Within ~2 h

also called mannitol sweetener

Polyol; poorly absorbed, osmotic and fermentable. Found in sugar-free products and some protein powders.

Mannitol artificial sweetenersugar alcohol Within ~2 h

also called pure maple syrup

SAFE. Glucose-balanced; recommended low-FODMAP sweetener instead of honey/agave/HFCS.

Within ~2 h

also called luo han guo, monkfruit sweetener

Low-FODMAP, generally well tolerated – another safe sweetener option. Check blends aren't cut with polyols.

artificial sweetener Within ~2 h

also called E1200, soluble corn fibre

A synthetic fermentable fibre used to boost the fibre number on protein bars and low-sugar snacks. Behaves much like inulin in the gut.

Fructans 2 to 6 h or later

also called brown rice syrup

Glucose-based rather than fructose-based, which makes it the standard low FODMAP liquid sweetener and the usual substitute for honey.

Within ~2 h

also called acesulfame K, acesulfame potassium, neotame

Not FODMAPs and not polyols, so they do not cause osmotic symptoms the way sorbitol and xylitol do. Some people still report symptoms, and the mechanism for that is not established.

artificial sweetener Within ~2 h

also called sorbitol sweetener

Polyol; as little as ~2g can trigger symptoms. Common in sugar-free gum, mints, diet drinks, and 'no added sugar' products.

Sorbitol artificial sweetenersugar alcohol Within ~2 h

also called steviol glycosides

Pure stevia is low-FODMAP and usually well tolerated – a safer sweetener swap. Watch blends that pair it with maltitol/sorbitol (those are not).

artificial sweetener Within ~2 h

also called sucralose, splenda, e955

Non-nutritive sweetener in 'diet'/'zero' products and protein powders. Some users report bloating; microbiome research is emerging and mixed.

artificial sweetener Within ~2 h

also called white sugar, cane sugar

SAFE in normal amounts. Sucrose is glucose+fructose 1:1 so no excess fructose; not a FODMAP (though large amounts can still cause general GI upset).

Within ~2 h

also called birch sugar

Polyol classed with the FODMAP polyols; potent laxative/gas effect. Common in sugar-free gum and dental products. (Tagged under sorbitol group as Monash groups it with polyols.)

Sorbitol artificial sweetenersugar alcohol Within ~2 h

also called yacon, yacon syrup

Prebiotic 'diet' sweetener that is largely FOS (fructans) – the same fermentable fibre that drives gas. Very non-obvious.

Fructans 2 to 6 h or later

also called balsamic vinegar, balsamic glaze

1 tbsp is low; glazes and generous pours turn fructose-moderate. Vinegar also raises histamine for the sensitive subset.

Excess fructose histamine Within ~2 h

also called bbq sauce, barbecue sauce, sweet marinade, hoisin, teriyaki

Sweet glazes combine HFCS/fructose with onion and garlic – easy to slather on in trigger-sized amounts.

Excess fructoseFructans allium Within ~2 h

also called caperberries

Low FODMAP. Salt-packed and brined both fine in the amounts used.

histamine Within ~2 h

Low FODMAP soy sauce alternative in small servings, and useful if you also avoid gluten.

Within ~2 h

also called thai curry paste, masala paste, harissa

Almost always built on garlic, onion or shallot. Making the paste yourself with garlic-infused oil is the practical fix.

Fructans alliumspicy 2 to 6 h or later

also called nam pla, nuoc mam

Low FODMAP and a useful savoury base when stock is off the menu. High in histamine, which matters for a small subset of people.

histamine Within ~2 h

also called basil, parsley, coriander, cilantro, mint, rosemary, thyme, oregano

Common fresh/dried herbs are low-FODMAP flavour boosters – a safe way to season without onion/garlic. Listed to speed up logging.

Within ~2 h

also called pasta sauce, stock cube, bouillon, gravy, ketchup (onion), marinade

Hidden allium fructans in most savoury sauces, stocks and packaged seasonings; very common overlooked trigger.

Fructans allium Within ~2 h

also called char siu sauce

Garlic plus a heavy sugar load. Common in Chinese takeaway dishes.

FructansExcess fructose allium 2 to 6 h or later

also called jelly, fruit preserve, chutney

Depends heavily on the fruit and the sweetener. Strawberry on sourdough is very different from mango chutney by the spoonful.

Excess fructose Within ~2 h

also called tomato sauce (condiment), tomato ketchup

Low at one sachet or a tablespoon. Many brands use high-fructose corn syrup, and portions in practice are rarely one tablespoon.

Excess fructose Within ~2 h

also called mayo, aioli

Plain mayonnaise is low FODMAP. Aioli is garlic mayonnaise and is not.

high fat Within ~2 h

also called miso, miso soup, fermented soybean paste

Fermented soybean paste. Low FODMAP in small (soup) servings; GOS/fructans climb in larger amounts. Notable histamine source.

histamine Within ~2 h

also called dijon, wholegrain mustard, English mustard

Low FODMAP at a teaspoon or two. Honey mustard is a different matter.

spicy Within ~2 h

also called nooch, savoury yeast flakes

Low at a sprinkle (~1 tbsp), moderate (GOS) when used by the heaped spoonful as a cheese substitute. Popular in vegan cooking.

Within ~2 h

also called vegetable oil, cooking oil

Fat carries no FODMAPs – plain oils are low. (Garlic/chilli-INFUSED oils are even a safe way to get flavour, since fructans aren't oil-soluble.) Large amounts of any fat can still slow digestion.

Within ~2 h

Usually contains garlic or onion. Small amounts are often tolerated.

Fructans allium 2 to 6 h or later

also called basil pesto

Garlic (fructan/allium) plus cashew or pine nuts (GOS) – a small jarful is more than it looks.

FructansGOS allium Within ~2 h

also called vinaigrette (bottled), ranch dressing, caesar dressing

Garlic, onion powder and often high-fructose corn syrup. A salad ordered as the safe option regularly arrives with the highest FODMAP item on the plate poured over it.

FructansExcess fructose allium 2 to 6 h or later

also called tamari, shoyu

Despite containing wheat, fructans are low per serving – usually tolerated. Listed to make logging Asian meals easier (tamari is gluten-free).

Within ~2 h

also called chili, hot sauce, curry (very spicy), capsaicin, chilli, chili pepper, jalapeno

Capsaicin speeds motility and can irritate the gut, causing cramping/bloating and urgency in sensitive people. Curry pastes often also contain onion/garlic.

spicy Immediate

also called sriracha, sambal oelek, chilli garlic sauce

Garlic is usually the second ingredient. Capsaicin also acts directly on gut pain receptors, which is a separate mechanism from FODMAPs.

Fructans alliumspicy Within ~2 h

also called stock powder, bouillon cube, gravy granules

Onion and garlic powder are near-universal in stock, and stock is in soups, risottos, stews, gravies and sauces. This is probably the single most-missed hidden trigger in home cooking. Low FODMAP stock exists and is worth seeking out.

Fructans allium 2 to 6 h or later

also called tahini, sesame paste

Sesame paste in hummus and dressings; small amounts are fine but fructans climb with larger servings.

Fructans 2 to 6 h or later

also called marinade (bottled)

Garlic and a large sugar load. Check the label rather than assuming, since formulations vary widely.

FructansExcess fructose allium 2 to 6 h or later

also called curcumin

anti-inflammatory; GI evidence is limited but it is low-FODMAP.

2 to 6 h or later

also called tzatziki, garlic dip, raita

Garlic (fructan) in a yogurt (lactose) base – two triggers in one dip.

FructansLactose allium Within ~2 h

also called pickles, gherkins, vinegar, relish, pickled vegetables

Vinegar and pickling/fermentation raise histamine – a trigger mainly for the histamine-intolerant subset rather than via FODMAPs.

histamine Within ~2 h

also called wasabi paste

Low FODMAP in the amounts eaten. Most supermarket wasabi is horseradish, mustard and colouring.

spicy Immediate

also called Worcester sauce

Low FODMAP at a teaspoon. Contains onion and garlic extract, so larger amounts can add up.

Excess fructose allium Within ~2 h

also called broth, stock (homemade)

gentle and easy to digest; watch for onion/garlic in store-bought versions.

Within ~2 h

also called CMC, E466, cellulose gum

Not a FODMAP. Included because emulsifiers of this type are an active research area for effects on the gut barrier and microbiota, and because it appears in a great many ultra-processed foods. The human evidence is early.

2 to 6 h or later

also called carrageenan, e407, irish moss extract

Thickener in plant milks, ice cream and deli meats. Emerging (not settled) research links it to gut inflammation/symptoms in sensitive people.

2 to 6 h or later

also called vegan cheese, cashew cheese, nut cheese

Dairy-free is not symptom-free: concentrated cashews carry GOS and fructans, so larger servings can hit harder than expected.

GOSFructans 2 to 6 h or later

also called chia seeds, chia pudding, flaxseed, linseed

Low-FODMAP per the Monash limit, but a big fibre + water-holding load – 'chia pudding' sized servings can bloat via fermentation. Build up gradually.

insoluble fibre 2 to 6 h or later

also called milk chocolate, sugar-free chocolate

Milk chocolate adds lactose and fat; sugar-free chocolate uses maltitol/polyols; dark chocolate carries some caffeine/theobromine. Dark chocolate in small amounts is low-FODMAP.

Lactose high fatcaffeinesugar alcoholhistamine Within ~2 h

also called potato salad, resistant starch type 3

Cooling cooked starch converts some of it to resistant starch, which is not a FODMAP but does ferment in the colon. Frequently explains why leftovers cause gas when the fresh meal did not.

2 to 6 h or later

also called alfredo, cheese sauce, cream sauce, carbonara

High fat plus lactose, often with garlic/onion.

Lactose high fat Within ~2 h

also called fennel seeds

traditional carminative for gas; low-FODMAP in small servings.

Within ~2 h

also called french fries, chips, fried chicken, tempura, deep fried

High fat delays gastric emptying (food sits longer), causing fullness and bloating independent of FODMAPs. Onset often delayed.

high fat 2 to 6 h or later

also called fresh ginger, ginger root

prokinetic; may speed gastric emptying and ease nausea.

Within ~2 h

also called guar gum, e412

Soluble-fibre thickener in gluten-free baking, sauces and plant milks. Fine in trace amounts; larger doses ferment and cause gas/loose stool.

2 to 6 h or later

also called acacia gum, E414, acacia fibre

Low FODMAP as an additive. Sold separately as a prebiotic acacia fibre supplement, where the dose is far larger and fermentation is the point.

2 to 6 h or later

also called chicory root, inulin, added prebiotic fibre

Concentrated fructan added to 'high-fibre' bars, yogurts and protein products; very common hidden trigger.

Fructans Within ~2 h

also called carob gum, E410

Low FODMAP in the small amounts used as a thickener, though it is a galactomannan and heavy exposure across several products in a day can add up.

GOS 2 to 6 h or later

also called modified maize starch, E1422

Low FODMAP. The name causes alarm but it refers to physical or chemical processing of starch, not to genetic modification.

2 to 6 h or later

also called monosodium glutamate, E621, yeast extract

Not a FODMAP. Blinded challenge studies have repeatedly failed to reproduce the symptom cluster attributed to it. Yeast extract spreads are a separate question because of the added ingredients.

Within ~2 h

also called E440, fruit pectin

A soluble fibre used as a setting agent. Low FODMAP in the amounts used, and fermentable in larger ones.

2 to 6 h or later

also called cheese pizza, pepperoni pizza

Stacked triggers: wheat fructans, cheese lactose, high fat, often garlic/onion in sauce.

FructansLactose high fat Within ~2 h

also called polysorbate 80, e433, tween 80

Emulsifier in ice cream, sauces and supplements. Emerging research on emulsifiers disrupting the gut barrier/microbiome; effect varies by person.

2 to 6 h or later

also called protein bar, fibre bar, keto bar, meal-replacement bar

Frequently combine added inulin/chicory fibre (fructans) AND polyols (maltitol/sorbitol); a stealth high-FODMAP load. Check labels.

FructansSorbitol sugar alcoholartificial sweetener Within ~2 h

also called psyllium, ispaghula, metamucil (psyllium)

Soluble fibre that usually HELPS – eases both constipation and diarrhoea and is low-FODMAP. Start with a small dose and plenty of water to avoid transient gas.

2 to 6 h or later

also called resistant starch, cooled rice, cooled potato, reheated pasta, green banana flour

Cooking then cooling starches (potato salad, sushi rice, next-day pasta) forms resistant starch – more fermentable, so it can add delayed gas even though the food itself is low-FODMAP.

2 to 6 h or later

also called E322, sunflower lecithin

Low FODMAP. Derived from the oil rather than the bean protein, so it does not carry soy GOS.

2 to 6 h or later

also called sugarless gum, diet gum, mints

Polyols (sorbitol/xylitol/mannitol) plus swallowed air from chewing; double bloating mechanism.

SorbitolMannitol artificial sweetenersugar alcohol Within ~2 h

also called E220, sulfur dioxide, preservative (sulphite)

Not FODMAPs. Genuinely problematic for a small number of people, particularly some asthmatics, and concentrated in dried fruit, wine and processed potato products.

histamine Within ~2 h

also called xanthan gum, e415

Ubiquitous in gluten-free and 'clean-label' products. Small amounts are tolerated; bigger doses can have a laxative/gas effect.

2 to 6 h or later