How can I identify high-FODMAP foods?Updated a month ago

You can identify high-FODMAP foods by understanding which types of foods commonly contain these fermentable carbohydrates and using reliable tools to guide you. High-FODMAP foods include certain fruits (like apples, pears, and watermelon), vegetables (such as garlic, onions, and cauliflower), grains (like wheat-based bread, pasta, and cereals), legumes and nuts (including beans, lentils, pistachios, and cashews), and dairy products (like milk, soft cheeses, and yogurt). To make identification easier, you can use resources like the Monash University FODMAP Diet App, which provides laboratory-tested data on the FODMAP content of hundreds of foods. Paying attention to portion sizes is also important, as some foods are low-FODMAP in small servings but become high-FODMAP in larger amounts. Reading ingredient labels is another helpful strategy—watch out for hidden FODMAPs such as high-fructose corn syrup, inulin, chicory root, or sugar alcohols (ending in -ol, like sorbitol and mannitol), which are often added to packaged foods. For personalized advice, working with a dietitian who specializes in digestive health can help you navigate the process and tailor a plan that works for your individual tolerance levels.