High FODMAP foods

These foods are not low FODMAP at a usual serving. Most don’t have to go completely: the last column shows the amount that still stays low. Foods with the smallest safe amount come first.

Food	At a usual serving	Main FODMAPs	Low up to
Shallot	High	Fructans	No low serving
Garlic	High	Fructans	No low serving
Garlic powder	High	Fructans	No low serving
Onion powder	High	Fructans	No low serving
Prunes	High	Fructans, Sorbitol	No low serving
Dried figs	High	Fructans	No low serving
Wheat flour	High	Fructans, GOS	No low serving
Hummus	High	Fructans, GOS	No low serving
Apple juice	High	Excess fructose, Sorbitol	No low serving
Dried apricots	High	Sorbitol, Fructans	3 g
Cashews	High	GOS, Fructans	3 g
Pear	High	Excess fructose, Sorbitol	4 g
Raisins	High	Excess fructose	4 g
Honey	High	Excess fructose, Fructans	4 g
Plum	High	Sorbitol, Fructans	5 g
Pistachios	High	GOS, Fructans	5 g
Agave syrup	High	Excess fructose	5 g
Mushrooms	High	Mannitol, Fructans	7 g
Mango	High	Excess fructose	7 g
Condensed milk	High	Lactose	7 g
Onion	High	Fructans, GOS	10 g
Grapes	High	Excess fructose	10 g
Chickpea flour	High	Fructans, GOS	10 g
Leek	High	Fructans	14 g
Sunflower seeds	High	GOS, Fructans	15 g
Semi-skimmed milk	High	Lactose	15 g
Artichoke	High	Fructans	16 g
Watermelon	High	Excess fructose, Fructans, Mannitol	18 g
Apple	High	Excess fructose, Sorbitol	20 g
Cherries	High	Sorbitol	20 g
Milk	High	Lactose	20 g
Skimmed milk	High	Lactose	20 g
Plain yogurt	High	Lactose	20 g
Almonds	High	GOS	22 g
Greek yogurt	High	Lactose	23 g
Bread	High	Fructans	24 g
Hazelnuts	High	GOS	24 g
Buckwheat	Moderate	Fructans	27 g
Cornflakes	Moderate	Fructans	27 g
Wholemeal bread	High	Fructans, GOS	30 g
Barley	High	Fructans, GOS	30 g
Ice cream	Moderate	Lactose	30 g
Spring onion	High	Excess fructose, Fructans	32 g
Soy milk	High	Fructans, GOS	35 g
Balsamic vinegar	Moderate	Excess fructose	37 g
Soy yogurt	High	Fructans, GOS	38 g
Asparagus	High	Excess fructose	42 g
Red bell pepper	High	Excess fructose	43 g
Bulgur	High	Fructans, GOS	44 g
Pumpkin	High	Fructans, GOS	46 g
Celery	Moderate	Mannitol	51 g
Canned peas	High	GOS	53 g
Peas	High	Fructans, GOS	54 g
Raspberries	Moderate	Excess fructose	58 g
Avocado	Moderate	Sorbitol	60 g
Couscous	High	Fructans	63 g
Butternut squash	Moderate	Excess fructose, Fructans	63 g
Lentils	High	GOS, Fructans	64 g
Tomato	Moderate	Excess fructose	65 g
Strawberries	Moderate	Excess fructose	65 g
Zucchini	Moderate	Fructans	67 g
Apricot	Moderate	Sorbitol, Fructans	67 g
Passata	High	Excess fructose	72 g
Orange juice	High	Excess fructose	72 g
Pasta	High	Fructans	75 g
White beans	High	Fructans, GOS	76 g
Chickpeas	High	Fructans, GOS	80 g
Semolina	High	Fructans	84 g
Nectarine	High	Excess fructose, Sorbitol	85 g
Kidney beans	High	Fructans, GOS	86 g
Grapefruit	High	Excess fructose	90 g
Honeydew melon	High	Fructans	92 g
Peach	High	Excess fructose	103 g
Oat milk	High	Fructans, GOS	104 g
Cantaloupe	Moderate	Fructans	121 g
Cola	High	Fructans	149 g
Kombucha	High	Fructans	194 g

Low means every FODMAP group is under its per-serving cut-off. Moderate and high are the two steps above it. FODMAPs add up across a meal, so several low servings together can be too much.

Low FODMAP food list

Check your whole plate, not just one food

FODMAPs add up across a meal. Snap your plate in Fodmi to see the total, then check in later on how it sat.

Fodmi estimates FODMAP content from published food composition data. It is not medical advice. Tolerance varies from person to person; follow a low FODMAP diet with a qualified health professional.Data from Fodmi’s food catalog, checked October 28, 2026.Sources and method