High-FODMAP foods list
These foods are common elimination-phase triggers. Use the individual lookup pages for the reason and practical swaps.
AgaveHigh / any
AppleHigh / any amount
ApricotHigh / any
ArtichokeHigh / any
AsparagusHigh / any amount
Baked beansHigh / any
BarleyHigh / any
Black beansHigh / any amount
Bran cerealHigh / any
Broccoli (stalk)High / any
CashewsHigh / any amount
CauliflowerHigh / any amount
Chai teaHigh / any
Chamomile teaHigh / any amount
CherryHigh / any
Chickpeas (large)High / any
Cottage cheeseHigh / any
CouscousHigh / any
Cow's milkHigh / any
Dried fruitHigh / any
Flour tortillaHigh / typical wheat tortilla
GarlicHigh / any amount
Garlic powderHigh / any amount
Granola barHigh / typical bar
Greek yogurtHigh / regular dairy serving
High-fructose corn syrupHigh / any
HoneyHigh / any amount
Ice creamHigh / any amount (regular)
Inulin / Chicory rootHigh / any
Kidney beansHigh / any amount
KombuchaHigh / any
Leek (white part)High / any
MangoHigh / any amount
Mushroom (button)High / any
MushroomsHigh / any amount (button)
NectarineHigh / any
OnionHigh / any amount
Onion powderHigh / any amount
PeachHigh / any
PearHigh / any amount
PestoHigh / typical pesto
PistachiosHigh / any amount
PlumHigh / any
Regular pastaHigh / any amount
RicottaHigh / any
Rye breadHigh / any
SalsaHigh / typical jarred salsa
SausageHigh / typical store-bought
Snow peasHigh / any
Sorbitol / MannitolHigh / any
Soy milkHigh / any amount (whole bean)
Soy milk (whole bean)High / any
SoybeansHigh / any
Sugar snap peasHigh / any
Tomato sauceHigh / typical jarred sauce
WatermelonHigh / any amount
Wheat breadHigh / any amount
XylitolHigh / any
YogurtHigh / any amount (regular)
Yogurt (regular)High / any
Build a safer first week from here.
Use the free starter kit, then order low-FODMAP pantry staples or the Belly Reset PDF if you want a faster setup.