High FODMAP Foods To Avoid For IBS (Plus a Full Dietitian-Made List)

If you’re reading this article, you likely fall into one of two categories.

First, maybe your doctor just handed you a basic FODMAP sheet and said something like “Look up how to do low FODMAP,” and now you’re staring at this confusing list thinking “This is overwhelming – what the heck can I actually eat and what should I completely avoid?”

Or second, maybe you’ve already been told to follow a low FODMAP diet, but you’re still getting symptoms, or it works, and then it doesn’t, and you’re thinking, “What am I doing wrong?”

Either way, you’re in the right place because in this article, I’m going to keep it nice and simple and go through the high FODMAP foods in each food group — showing you the absolute worst offenders. These are foods that are so high in FODMAPs that even small amounts can trigger symptoms. And these are foods that trip a lot of people up because they don’t necessarily realize they’re high in FODMAPs.

This article is specifically about the high FODMAP foods you need to completely avoid during the elimination phase of the diet. Plus, we’ll also clear up some of the confusing foods people always ask about.

Here is a video we made; otherwise, there is a written version underneath.

What Are FODMAPs?

Before we dive into the specific foods to completely avoid, let me quickly explain what FODMAP actually stands for. It’s an acronym that means:

• F – Fermentable
• O – Oligosaccharides (fructans and galactans)
• D – Disaccharides (mainly lactose)
• M – Monosaccharides (mainly fructose)
• A – And
• P – Polyols (sugar alcohols)

That’s why we just say FODMAPs for short. So these are all types of carbohydrates or sugars that some people can’t digest well. When they reach the large intestine, they ferment rapidly and can cause gas, bloating, cramping, and changes in bowel habits.

The original research comes from Monash University in Australia — they’re the researchers who actually developed this diet and continue to publish new data on it.

How the Low FODMAP Diet Works

The eating pattern that intentionally minimizes our exposure to these FODMAP compounds is called a low FODMAP diet. Or said another way, a very NOT high FODMAP diet, right?

Basically, you are eliminating the high FODMAP foods for 2-6 weeks, and then rechallenging or reintroducing them one by one in a systematic way.

One crucial thing to understand: with high FODMAP foods, there really isn’t a safe portion size. The foods I’m about to show you contain such concentrated amounts of FODMAPs that even small bites can trigger symptoms.

Let’s move to the food groups now, and remember this article is focusing on what you absolutely should minimize during elimination. If I mention a food, you can assume it needs to be avoided until you start reintroduction.

Summary: FODMAPs are types of carbohydrates that ferment in the gut and trigger IBS symptoms. The low FODMAP diet eliminates high FODMAP foods for 2-6 weeks, then systematically reintroduces them.

High FODMAP Protein Foods

Now, just to clarify, this is important to understand: FODMAPs are a type of carbohydrate, so if there are no carbs in the food, then it’s FODMAP-free by default.

Many high-protein foods, like plain chicken breast, are FODMAP-free because they’re just protein with very little fat and no carbohydrate. For this diet, that’s perfect.

But — and there’s always a but — the high protein foods we typically eat are not so plain and boring, are they? Here’s where people get tripped up: processed and flavored meat is often high FODMAP.

High FODMAP Processed Meats:

• Most sausages and hot dogs (they contain garlic and onion)
• Flavored deli meats and cold cuts
• Marinated meat products
• Seasoned meat products

Here’s where people get completely blindsided: that “healthy” chicken sausage at the grocery store? It’s loaded with garlic and onion powder. Those pre-marinated steaks that seem so convenient? They’re FODMAP bombs waiting to happen.

Plant-Based Protein

The biggest shocker in this category: legumes, like beans and lentils. These are some of the highest FODMAP foods on the planet.

You know the classic song, “Beans, beans, the musical fruit. The more you eat, the more you toot.”

And then there’s another version: “Beans, beans, good for your heart. The more you eat, the more you fart.” Yeah, that’s the FODMAPs they’re referring to.

High FODMAP Plant Proteins:

• Black beans, kidney beans, navy beans
• Chickpeas and garbanzo beans
• Lentils (all varieties)
• Split peas
• Tofu (silken)
• Commercially prepared veggie burgers

Now, don’t get me wrong, those plant proteins are very healthy for us. They’re nutrient-dense, containing antioxidants and compounds that are very beneficial for human health.

BUT if they trigger gut symptoms, you need to pause on them for now, calm the gut, and then revisit in the reintroduction phase.

The Mixed Messaging

People tend to get confused by this mixed messaging. Think of it as if you sprained your ankle running. Running is healthy and something you want to get back to — but you need to let that ankle heal first. You wouldn’t keep running through the pain just because running is good for you.

Same with high FODMAP plant proteins.

High FODMAP Protein Powders and Supplements:

• Protein powders with inulin or chicory root
• Protein powders with whey protein concentrate
• Supplements with FOS or GOS additives
• Anything with “prebiotic fiber” added

These are all compounds that are going to ferment in the gut and cause symptoms.

Summary: Plain meats are FODMAP free, but processed/flavored meats often contain garlic and onion. Legumes are extremely high FODMAP. Watch for hidden FODMAPs in protein powders and supplements.

High FODMAP Vegetables

Now let’s talk about the vegetables that will absolutely sabotage your low FODMAP diet.

High FODMAP Vegetables:

• Onions — any amount, any preparation (white, yellow, red, shallot)
• Garlic — fresh, dried, powder (all forms)
• Broccoli
• Artichokes (globe and Jerusalem)
• Mushrooms (except tiny amounts)
• Lotus root
• Kelp and seaweed

If we were being super strict, there are a lot more veggies I could add to that list. But technically, you can eat a tiny portion of most vegetables, and it should be okay because the FODMAP content will be too low to trigger issues.

The Dose Makes the Poison

The ones I listed just now don’t really have a safe amount to eat, whereas most other vegetables can be safe if you eat tiny quantities.

For example:

• 4 Brussels sprouts are okay, but 5 is high FODMAP
• 3/4 cup of cauliflower is okay, but more than that is high FODMAP
• 1/3 cup of bell peppers (or capsicums as we call them in Australia) is okay, but more than that is high FODMAP

But for the majority of us, we eat normal adult serving sizes, so there are a lot of vegetables that are going to be high FODMAP when you do that.

It’s important to use the Monash University FODMAP app or a full list to understand the specific quantities of the main foods you eat, so you know what the thresholds are.

Summary: Onions and garlic are high FODMAP in ANY amount. Most other vegetables have safe portion sizes, but they’re smaller than typical servings. Use the Monash app or a detailed list to check thresholds.

If you’re just getting started, download our free Low FODMAP food list to get clarity on common food triggers

Tap the blue button below to download our “Eat This, Not That” list as well as additional resources for IBS (it’s free!)

SEND ME THE LIST

High FODMAP Fruits

Fruit is another category that catches people out, more so than vegetables. Which makes sense because, as a society, we don’t eat enough fruit and vegetables as it is, but we certainly eat more fruit than we do vegetables.

High FODMAP Fruits:

• Apples
• Apricots
• Avocados
• Bananas (ripe)
• Pears
• Watermelon
• Mangoes
• Peaches
• Plums
• Nectarines
• Cherries
• Coconuts
• Figs
• Grapes

It’s the same as with vegetables. This list could be a lot longer, but there are a lot of fruits where you can eat one-quarter of the fruit or two small pieces, and it’s only high FODMAP if you exceed that amount, which basically anyone would. So really, you have to be careful, even if the food isn’t on this list I just mentioned.

Dried Fruits — Concentrated FODMAP Bombs

Dried Fruits:

• Dried apricots
• Dates
• Raisins
• Dried figs
• Any fruit that is dried really

Dried fruit is absolutely a no-go because, typically, it’s just that the water has been removed (it’s dehydrated), but the FODMAPs are still there in the fruit. So you just have a concentrated source of FODMAPs that you can eat more of than normal.

For example, I love mango, but I will only ever eat one mango at a time. Whereas dried mango, I can genuinely eat like 4 to 5 mango equivalents if it’s dried. That means 4-5x the FODMAPs too. Imagine eating 5 whole mangoes in one sitting.

And then with dried fruit, there can be certain additives and sulfites and things that can trigger issues as well, in addition to the FODMAPs it still has. So avoid for now.

High FODMAP Fruit Juices

Any juice made from high FODMAP ingredients is going to be high FODMAP.

High FODMAP Juices:

• Apple juice
• Cranberry juice
• Grape juice
• Coconut water
• Even orange juice (starts to be high FODMAP after about ½ a glass)

Juice is an obvious one to avoid in the elimination phase of the diet.

Summary: Many popular fruits are high FODMAP, especially when eaten in typical portions. Dried fruits concentrate FODMAPs and should be completely avoided. Most fruit juices are high FODMAP.

High FODMAP Grains and Starches

It’s the FODMAP group called fructans that makes many grains an issue. Fructans are found in wheat, rye, and barley.

High FODMAP Grains and Starches:

• Bread — 2 slices of most standard breads made from wheat, rye, or barley
• Pasta — More than ½ cup of regular wheat pasta, noodles, lasagna sheets, gnocchi
• Crackers, cookies, biscuits — wheat-based varieties
• Breakfast cereals — many containing wheat, rye, or barley (e.g., bran flakes, muesli)
• Couscous — wheat-based
• Rye products — rye bread, crispbread, rye crackers
• Barley products — barley bread, pearl barley, barley-based cereals
• Grain blends — bulgur and spelt in large servings
• Hidden sources — snack bars, protein bars, or cereals fortified with inulin or chicory root fiber

Portion Size Matters

As with all the food groups, portion size matters. For typical wheat bread, 1 slice is actually still low FODMAP, but 2 or more slices are high FODMAP.

½ a cup of wheat pasta is low FODMAP, but more than that is high.

The thing is, how many people do you know who eat just one slice of bread or half a cup of pasta? That’s why I’m including them on the high FODMAP list.

What About Gluten-Free?

Gluten-free varieties of bread, pasta, and cereals are often lower FODMAP than conventional products.

For example, 1 full cup of gluten-free pasta is low FODMAP vs. ½ cup for conventional, so it is a good swap. But you need to still check for other added ingredients and be careful of the portion size.

Important clarification: It’s not gluten that is the FODMAP. Since wheat, rye, and barley contain both gluten and FODMAPs, gluten-free products usually avoid those grains and then end up being lower in FODMAPs by default. That’s why gluten-free products are lower in FODMAPs.

Summary: Wheat, rye, and barley contain fructans (a FODMAP). Even “safe” portions are often smaller than typical servings. Gluten-free alternatives are often lower FODMAP, but portion control still matters.

High FODMAP Dairy and Alternatives

The main sugar in dairy is lactose — and yes, lactose is a FODMAP.

You’ve probably heard of lactose intolerance, which has been well understood for decades. What the low FODMAP diet clarifies is that not all dairy foods are equally high in lactose, and portion size really matters.

Highest Lactose Dairy Products (High FODMAP in Typical Servings)

• Milk — regular cow’s milk (all varieties: skim, 2%, whole)
• Soft cheeses — ricotta, cottage cheese, cream cheese, mascarpone
• Ice cream and milkshakes — made with regular milk
• Yogurt — standard yogurt, including Greek yogurt, in normal portions

Dairy Products That Seem Innocent (But Are High FODMAP)

• Condensed milk & evaporated milk — very concentrated lactose
• Milk powder — often hidden in processed foods
• Coffee creamers — many contain milk solids
• Whipped cream — lactose-rich if more than ½ cup

Plant-Based Alternatives That Are High FODMAP

• Cashew milk — cashews are one of the highest FODMAP nuts
• Coconut milk — high FODMAP in larger servings (over ⅓ cup)
• Soy milk — made from soybeans
• Oat milk — high FODMAP in servings over ½ cup

The other thing with dairy is that many processed foods contain milk solids, whey, or casein — all sources of lactose that can add up quickly throughout the day and cause symptoms.

Summary: Lactose is a FODMAP. Fresh milk and soft cheeses are highest. Many plant-based alternatives (cashew, coconut, soy, oat milk) are also high FODMAP. Watch for hidden dairy in processed foods.

High FODMAP Sweeteners and Additives

This is the category that catches people out the most because these ingredients hide in so many “sugar-free” or “healthy” products.

The main culprits are sugar alcohols (also known as polyols) — that’s the P in FODMAP. Then there is excess fructose, and added fibers — all of which can be hard for the gut to absorb.

Sugar Alcohols (Polyols) — All High FODMAP

These are the classic “sugar-free” sweeteners you’ll spot in gums, candies, and protein bars. They pass through the small intestine mostly unabsorbed, then ferment quickly in the colon — often triggering symptoms within 1–2 hours.

• Sorbitol
• Mannitol
• Xylitol
• Maltitol
• Erythritol* (often better tolerated but still high FODMAP in larger amounts)

So in sugar-free foods and diet foods, you need to look for these polyols in the ingredients list.

Natural Sweeteners That Are High FODMAP

Even though they sound wholesome, these sweeteners are concentrated sources of excess fructose, a FODMAP sugar.

• Honey
• Agave nectar (one of the highest in fructose)
• High-fructose corn syrup (HFCS)
• Fruit juice concentrates

Fiber Additives That Are “FODMAP Bombs”

These fibers are added to many “high fiber” or “gut health” products, but are actually poorly tolerated by people with IBS.

• Inulin (often labeled chicory root fiber)
• FOS (fructooligosaccharides)
• GOS (galactooligosaccharides)
• Resistant maltodextrin

So FOS and GOS are oligosaccharides, and that is the O in FODMAP.

Where These Hide

It’s not just about sweeteners themselves — it’s about where they’re used. Common sources include:

• Sugar-free gums and candies
• Protein bars and shakes
• Diet sodas and “zero sugar” drinks
• Fiber-enriched cereals and snacks
• Supplements and even some medications

There are so many clients where, when we look at all the supplements they’re taking (a lot of them supposedly good for gut health), and even medications, they can have these high FODMAP ingredients in them. So we help them pinpoint these and swap to better alternatives for them.

Summary: Sugar alcohols (polyols), honey, agave, and added fibers like inulin are all high FODMAP. They hide in “sugar-free” and “gut health” products. Always check ingredient labels on supplements and medications.

High FODMAP Nuts and Seeds

Most nuts and seeds can be enjoyed in small, portion-controlled amounts on a low FODMAP diet. But a few stand out as complete FODMAP no-nos — they’re so concentrated in certain FODMAPs that even tiny amounts can trigger symptoms.

Nuts to Avoid Completely

• Cashews
• Pistachios

These two are the biggest offenders. The safe serving size for cashews is like two nuts; for pistachios, it’s 5 nuts or so. It’s really best to just strike them off the list.

Nut-Based Products That Cause Issues

Because these are often made from cashews or pistachios, they inherit the same problems:

• Cashew butter
• Cashew milk
• Cashew-based cheeses or dips
• Mixed nut blends that include cashews or pistachios

Summary: Cashews and pistachios are extremely high FODMAP — even 2-5 nuts can trigger symptoms. Avoid cashew milk, cashew butter, and mixed nut products containing these.

What Should You Do Next?

If you’re struggling with IBS symptoms or worried about navigating the low FODMAP diet on your own, professional guidance can help you implement this approach correctly and create a personalized plan that works for your life.

To learn more, I invite you to apply for a nutrition assessment call with us. We’ll help you make sense of what’s really happening and map out the next steps to get you feeling better—not just temporarily managing symptoms, but addressing the root causes for long-lasting relief.