Where are FODMAPs found?

In this lesson we’ll be looking at which foods contain FODMAPs and how you can identify them

By Laura Tilt

FODMAPs are groups of short-chain sugars found in various foods. They can trigger gut symptoms like tummy pain and bloating in people with IBS.

When you follow a low FODMAP diet, you'll need to know which foods contain FODMAPs, so that you can swap them for low FODMAP alternatives.

Where are FODMAPs found?

FODMAPs are found in some foods that contain carbohydrates. These include:

  • Starchy foods made from grains (like bread, pasta and biscuits)
  • Fruits and vegetables
  • Peas, beans and lentils
  • Dairy products like milk, cheese and yoghurt
  • Condiments and sauces containing carbohydrates
  • Nuts and seeds

Looking at this list might make you think there are very few without FODMAPs! But, not all foods in these groups are high FODMAP.

So, for example, some fruits are high in FODMAPs, others are low in FODMAPs. Some types of cheese are high in FODMAPs, others are low in FODMAPs.

When you follow a low FODMAP diet, you will swap high FODMAP foods for low FODMAP alternatives.

The table below gives some examples of swaps you could make:

Food typeHigh FODMAP exampleLow FODMAP alternative
DairyRegular cow’s milk Lactose free cow’s milk  
NutsCashew nutsWalnuts
Starchy foods  Breakfast cereal Rolled Oats

It’s also helpful to remember that FODMAPs aren’t found in foods which made of protein or fat. This means foods like chicken, fish, eggs, butter and oils are naturally low in FODMAPs.

How do I know if a food is high in FODMAPs?

There’s no way to know if a food is high in FODMAPs by looking at it. The Monash University FODMAP team (who created the diet) have tested hundreds of foods to determine their FODMAP content.

This information is available via their Monash University FODMAP Diet App. We use this data to help us develop our food lists, meal and recipe suggestions. The app contains the largest FODMAP food database available, and always contains the most up to date information.

The Monash FODMAP testing service has certified all of our low FODMAP meal range as low FODMAP too. So if you've included these in your plan, you can be confident these meals are suitable for your low FODMAP trial.

If you'd prefer to use a quick reference guide to FODMAPs, you'll find a printable FODMAP directory with lists of foods that are low, moderate or high in FODMAPs in the Resources section. You might want to save a copy to your phone and print a copy for your kitchen, to make planning meals easier.

You will need to use either the Monash University FODMAP Diet App or the directory we've provided to help you plan the meals and snacks you’ll be eating during your FODMAP trial.