High FOD Map foods list: limit or avoid these foods if you have FODmap sensitivities
GRAINS & CARBS
Almond meal
Amaranth
Barley including flour
Bran cereals
Chestnut flour
Coconut flour
Corn (1/2 cob is low, 3/4 a cob is moderate, 1 full cob is high fodmap)
Couscous
Granola
HI-MAIZE® resistant starch
Rye
Some gluten free breads
Some gluten free pasta or crackers
Spelt
Wheat
VEGETABLES
Artichoke Leaves
Asparagus
Beets and beetroot
Brussels sprouts
Butternut squash (more than 1/3 cup)- Limit
Cauliflower - limit
Celery (more than 1/3 of stalk)
Escarole
Garlic - limit
Leek (white bulb)
Lotus root, dried (frozen is okay)
Mushrooms
Onions - limit
Peas
Scallions/Green onions (white part only, green tops are ok)
Split peas
Shallots
Snow peas (over 5 pods)
FRUITS
Apples
Apricot
Avocado
Bananas (ripe, or over ripe)
Blackberries
Cherries
Cranberries
Currants
Dates - limit
Figs
Grapefruit
Guava (unripe)
Nectarines (over 1/5 cup)
Peaches
Pears
Plums
Prunes
Raisins
Watermelon
LEGUMES
All beans
Lentils (green and red are slightly better) -above 1/4 cup
NUTS & SEEDS
Cashews
Pistachios
SWEETENERS
Agave
Chicory-based sweeteners
Fructooligosaccharides (FOS)
Fructose
High fructose corn syrup
Honey - limit
Inulin
Molasses - limit
Oligofructose
Sugar alcohols (Including erythritol, isomalt, lactitol, maltitol, mannitol, sorbitol, and xylitol) - limit
Swerve sweetener
MILK & DAIRY
Buttermilk
Cream (above 1 Tablespoon)
Cream cheese (above 2 Tablespoons)
Custard
Evaporated milk
Goat milk
Ice cream
Kefir
Plain A2 cow milk
Ricotta cheese (above 2 Tablespoons)
Sheep milk
Sour cream
Yogurt (Cow’s Milk)
MEAT
Chorizo
Sausages
HERBS & SPICES
Garlic powder
Garlic salt
Onion powder - limit