3. 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 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 foods that contain carbohydrates (made up of chains of sugars). 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 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 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 have used this data to develop our food lists, meal and recipe suggestions.

The Monash FODMAP testing service has certified all the Field Doctor meals you'll be eating as low FODMAP too.

You’ll find a printable FODMAP directory showing which foods are low, moderate or high in FODMAPs in the Resources section. This will help you plan the meals and snacks you’ll be eating around the Field Doctor meals you have ordered.

You might want to save a copy to your phone and print a copy for your kitchen, to make planning meals easier.

We also recommend downloading the Monash University FODMAP Diet App so you can check the FODMAP content of any foods that we have not listed.