FODMAP Foods

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are dietary sugars that can exacerbate IBS symptoms. Below is a list of the most common sources of FODMAPs. Avoiding these foods can make an enormous difference if you’re suffering from IBS.

FRUITS TO AVOID:

Apples

Apricots

Blackberries

Cherries

Longon

Lychee

Mango

Nashi fruit

Nectarines

Peaches

Pears

Persimmons

Plums

Rambutan

Watermelon

VEGETABLES TO AVOID:

Artichokes (Globe & Jerusalem)

Asparagus

Avocado

Beans (black beans, kidney beans, lima beans, etc.)

Beets

Black eyes peas

Broccoli

Brussels sprouts

Cabbage

Cauliflower

Chick peas

Chicory

Dandelion greens

Edamame

Fennel

Garlic

Green beans

Leek

Legumes (peanuts, soy foods, lentils, etc.)

Mushrooms

Okra

Onion (brown, white, & Spanish)

Peas

Radicchio lettuce

Shallots

Snow peas

Spring onion (white section)

Sugar snap peas

Summer squash

OTHER FOODS TO AVOID:

Artificial sweeteners

Beer

Bread

Baked goods (cakes, cookies, pastries, etc.)

Bran

Bulger

Pasta & noodles

Breakfast cereals

Crackers

Couscous

Honey

Ice cream

Margarine

Milk (cow, sheep, and goat)

Pistachios

Rum

Soda (regular and diet)

Soft cheese (cottage, ricotta, marsarpone)

Wine

Yogurt