How to Identify High-FODMAP FoodsUpdated 3 days ago

You can identify high-FODMAP foods by learning which food groups commonly contain FODMAPs, using trusted tools like the Monash FODMAP App, and paying close attention to portion sizes and ingredient labels. Personal tolerance varies, so accuracy and context matter.

Common High-FODMAP Foods

High-FODMAP foods are found across many everyday food groups.

They commonly include:

• Fruits such as apples, pears, and watermelon
• Vegetables like garlic, onions, and cauliflower
• Grains made from wheat, including bread, pasta, and cereals
• Legumes and nuts such as beans, lentils, pistachios, and cashews
• Dairy products including milk, yogurt, and soft cheeses

Not all foods in these categories are high-FODMAP, and reactions vary by individual.

Portion Size Matters

FODMAP content is dose-dependent.

Some foods are low-FODMAP in small servings but become high-FODMAP in larger amounts. This means a food that feels safe one day may cause symptoms if eaten in a bigger portion.

Understanding serving sizes is just as important as knowing which foods contain FODMAPs.

Using Reliable Tools

The most reliable way to identify high-FODMAP foods is through laboratory-tested resources.

The Monash University FODMAP Diet App provides:

• Tested FODMAP levels for hundreds of foods
• Clear serving size guidance
• Traffic-light ratings to indicate low, moderate, or high FODMAP content

This app is considered the gold standard for FODMAP identification. It's a worthwhile investment if you're serious about managing symptoms, though it does require a one-time purchase.

If you're looking for a free starting point, our FODMAP Food Scanner lets you quickly check foods and get FODMAP information without a subscription. It's a helpful tool for everyday decisions, especially when you're still learning which foods to watch for.

Reading Ingredient Labels

Packaged foods can contain hidden sources of FODMAPs, even if the product seems gut-friendly.

Watch for ingredients such as:

• High-fructose corn syrup
• Inulin or chicory root
• Sugar alcohols ending in “-ol” (sorbitol, mannitol, xylitol)

These ingredients are common in processed foods, protein bars, and sugar-free products.

Getting Personalized Guidance

FODMAP tolerance is highly individual.

Working with a registered dietitian who specializes in digestive health can help you:

• Identify your personal triggers
• Navigate portion sizes confidently
• Build a balanced, sustainable diet

Click here to find a dietitian.

This is especially helpful if symptoms are persistent or difficult to pinpoint.

Still Have Questions?

If you need help understanding FODMAPs or navigating food choices, contact us at [email protected] or +1 (857) 425-3616. We're happy to help you get the best results.