30+ High-FODMAP Foods
Search
AdvertisementAdvertisement
August 6, 2026/Diet, Food & Fitness/Nutrition
High-FODMAP Foods: What They Are and Who Should Avoid Them
High-FODMAP foods contain specific carbohydrates that may irritate your GI tract if you have IBS, SIBO or other digestive disorders
Image content: This image is available to view online
View image online(https://assets.clevelandclinic.org/transform/8a9336ce-e9b5-4825-b9f6-11ea191bef26/grocery-shopping-1854164319)
Person picking out apples at grocery store
If you’re living with belly pain, bloating or cramping, your healthcare provider may have recommended avoiding high-FODMAP foods for some time. That’s a typical strategy for detecting whether certain foods are triggering symptoms of irritable bowel syndrome (IBS) or other GI concerns
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy
But what are high-FODMAP foods? And what can you eat instead? Registered dietitian Michelle Dodd, RD, LD, explains
What does ‘high FODMAP’ mean?
High-FODMAP foods have high amounts of short-chain carbohydrates that aren’t always well absorbed by your body. It’s an acronym that stands for
- Fermentable oligosaccharides
- Disaccharides
- Monosaccharides
- andPolyols
“High-FODMAP foods travel to your large intestine and get fermented by your gut bacteria,” Dodd explains. “They also draw extra water into your intestines.”
Together, those processes can lead to symptoms like gas, bloating, abdominal pain, diarrhea and constipation in people with sensitive digestive systems
But that doesn’t mean high-FODMAP foods are unhealthy
“Many healthy foods are high in FODMAPs,” she continues. “But some people are better off avoiding specific ones that are found to trigger their symptoms.”
Common high-FODMAP foods
Many everyday foods are high in FODMAPs. If your healthcare provider has suggested cutting out high-FODMAP foods to test their effect on your gut health, here are some of the ones you’ll want to avoid
Fruits
Some fruits contain higher amounts of fructose or sugar alcohols (polyols), which can be difficult to digest. Common high-FODMAP fruits include:
- Apples and apple juice
- Cherries
- Dried fruit
- Mangoes
- Nectarines
- Peaches
- Pears
- Plums
- Watermelon
Advertisement
Low-FODMAP swaps: Cantaloupe, grapes, kiwi, oranges, pineapple and strawberries
Vegetables
Several vegetables are naturally rich in fermentable carbohydrates. Common high-FODMAP vegetables include:
- Artichokes
- Asparagus
- Cauliflower
- Garlic
- Green peas
- Mushrooms
- Onions
- Sugar snap peas
Low-FODMAP swaps:Bell peppers, bok choy, carrots, cucumbers, eggplant, green beans, lettuce, potatoes, tomatoes and zucchini
Dairy
Some dairy products are considered high-FODMAP foods. That includes:
- Cow’s milk
- Ice cream
- Soy milk made from whole soybeans
- Sweetened condensed milk
- Yogurt
Low-FODMAP swaps: Lactose-free milk, almond milk, soy milk made from soy protein, brie, Camembert and hard cheeses
Protein
Many high-protein foods are naturally low in FODMAPs. But some can trigger digestive symptoms because of the carbohydrates they contain — or because they’re seasoned with high-FODMAP ingredients
High-FODMAP proteins include:
- Beans
- Legumes
- Lentils
- Some marinated meats, poultry and seafood (especially those made with garlic or onion)
- Some processed meats
Low-FODMAP swaps: Eggs, firm tofu, tempeh, and cooked meat, poultry or seafood seasoned with herbs, lemon juice or olive oil
Wheat-based breads and grains
Fermentable carbohydrates are found in many wheat products. High-FODMAP grains include:
- Barley
- Rye bread
- Wheat bread
- Many breakfast cereals
- Crackers and snack foods made with wheat, rye or barley
Low-FODMAP swaps: Oats, rice, quinoa, corn products, and breads made without wheat, rye or barley
Sweeteners
Some sweeteners contain fructose or sugar alcohols that can trigger digestive symptoms
High-FODMAP sweeteners include:
- High fructose corn syrup
- Honey
- Sugar-free candies and gum containing sugar alcohols
Low-FODMAP swaps: Maple syrup, rice malt syrup, table sugar and small amounts of dark chocolate without high fructose corn syrup
Nuts
Most nuts are low in FODMAPs — but cashews and pistachios are considered high-FODMAP foods and should be avoided
Low-FODMAP swaps: Macadamia nuts, peanuts and walnuts
Who needs to limit high-FODMAP foods?
Most people digest high-FODMAP foods without any problems. A temporary low-FODMAP diet is typically recommended only for people with digestive disorders, such as:
- Irritable bowel syndrome (IBS)
- Small intestinal bacterial overgrowth (SIBO)
- Some other functional gastrointestinal disorders
Even then, the diet isn’t meant to be permanent. High-FODMAP foods can support a healthy gut by feeding beneficial bacteria. So, it’s not recommended to avoid them for the long term
“A low-FODMAP diet is a short-term eating pattern that can help you and your team better understand what foods are causing you trouble,” Dodd explains. “Even people with IBS, SIBO and other digestive disorders can typically eat a range of high-FODMAP foods without trouble.”
Advertisement
The goal is to eat the widest variety of foods possible while avoiding only the specific ones that consistently cause symptoms
“You shouldn’t avoid high-FODMAP foods without oversight by a healthcare provider, like a doctor or registered dietitian,” Dodd emphasizes. “Restricting too many foods for too long can increase your risk of nutrient deficiencies and make the diet harder to sustain.”
If your healthcare provider has advised trying a low-FODMAP diet, talk with them about exactly which foods to avoid and for how long
Advertisement
Better health starts here
Sign up for our Health Essentials emails for expert guidance on nutrition, fitness, sleep, skin care and more.
Example emailSign up
Sign upExample email
Learn more about our editorial process
Health Library
Low-FODMAP Diet
Overview
Treatment Details
Health Library
Low-FODMAP Diet
Overview
Treatment Details
Advertisement
Related Articles
October 7, 2020/Urinary & Kidney Health
Do Gastrointestinal Issues Cause Kidney Stones?
https://health.clevelandclinic.org/do-gastrointestinal-issues-cause-kidney-stones
An expert explains a complicated relationship
August 5, 2026/Nutrition
Why Goji Berries Are So Good for You
https://health.clevelandclinic.org/goji-berry
These bright berries are packed with nutrients and antioxidants that may support your eyes, immune system and overall well-being
July 30, 2026/Nutrition
Inexpensive, Healthy Foods: How To Eat Well When Every Dollar Counts
https://health.clevelandclinic.org/cheap-healthy-food
Look for foods with a variety of nutrients that last a long time and work in multiple meals — like legumes, whole grains and frozen or canned produce
July 27, 2026/Nutrition
How Much Protein Do You Need Daily?
https://health.clevelandclinic.org/how-much-protein-you-need
The general rule is 1.2 to 1.6 grams of protein per kilogram of body weight — but that may not be exactly right for you
July 27, 2026/Nutrition
6 Tips To Get More Protein in Your Diet
https://health.clevelandclinic.org/how-to-get-more-protein-in-your-diet
Prepping ingredients ahead of time, rethinking your snacks and making smart protein swaps can up your daily intake
July 27, 2026/Nutrition
What You Need To Know About Protein Powder
https://health.clevelandclinic.org/protein-powder
It’s a good on-the-go option and can help build muscle and aid in weight loss
July 22, 2026/Nutrition
Are Beets Good for You?
https://health.clevelandclinic.org/the-health-benefits-of-beets
From fighting inflammation to boosting athletic performance, this colorful root veggie offers plenty of health benefits
July 22, 2026/Digestive
What To Eat To Help Manage Primary Biliary Cholangitis
https://health.clevelandclinic.org/primary-biliary-cholangitis-diet
Dietary choices can help slow the progressive disease — or make it worse
Trending Topics
Orthopaedics
How To Prevent Shin Splints Before They Slow You Down
https://health.clevelandclinic.org/how-to-prevent-shin-splints
Gradually increasing your training, choosing proper footwear and listening to your body can help keep shin pain from sidelining your workouts
Brain & Nervous System
Understanding Stimming
https://health.clevelandclinic.org/what-is-stimming
Self-stimulating behaviors can help you self-regulate or cope with intense emotions
Sleep
What Can You Do for Immediate Relief From Restless Legs Syndrome?
https://health.clevelandclinic.org/home-remedies-for-restless-legs-syndrome
At-home remedies may help calm symptoms and make it easier to relax at bedtime
Health Categories To Explore
Brain & Nervous System
Children’s Health
Exercise & Fitness
Heart Health
Men’s Health
Mental Health
Nutrition
Orthopaedics
Primary Care
Skin Care & Beauty
Wellness
Women’s Health
Other Popular Categories
Aging WellAllergiesCancer Care & PreventionChronic PainCold, Flu & Respiratory IllnessesDiabetes & EndocrinologyDigestiveEar, Nose & ThroatEye CareInfectious DiseaseLungOral HealthParentingPregnancy & ChildbirthRecipesRheumatology & ImmunologySenior HealthSex & RelationshipsSleepUrinary & Kidney HealthWeight Loss
Ad
Rendered: Thu Aug 06 2026 08:18:59 GMT+0000 (Coordinated Universal Time)
