High Fodmap
24 ingredients tagged "High Fodmap" — how they affect digestion, energy, sleep, and mood.
- Apple Pectin and polyphenols make apples a heart- and gut-friendly fruit — but the fructose-to-glucose ratio puts them on the FODMAP list for IBS.
- Asparagus A prebiotic vegetable rich in inulin — feeds beneficial gut bacteria, but the same fructans make it a top-tier FODMAP trigger for IBS.
- Barley A nutrient-dense whole grain — contains gluten and is high in fructans, so it's a problem for both celiac disease and IBS, but excellent for cholesterol when tolerated.
- Bread A category, not a single food — whole-grain sourdough and ultra-processed sandwich bread behave very differently for blood sugar, gluten, and FODMAPs.
- Brussels Sprouts Brussels sprouts are small cruciferous vegetables rich in vitamin C, vitamin K, and fiber. They contain bioactive compounds including glucosinolates, which are metabolized during digestion and have been studied for potential cancer-preventive properties.
- Cashews A tree nut higher in carbs and fructans than other nuts — heart-healthy fats, but a notable FODMAP trigger and a top-9 allergen.
- Farro Farro is a hulled wheat grain containing gluten and a moderate amount of fiber and protein. It has a chewy texture and nutty flavor, with a modest glycemic impact compared to refined grains.
- Fructose A simple sugar in fruit, honey, agave, and high-fructose corn syrup — poorly absorbed by many people, and a recognized FODMAP trigger.
- Garlic High in fructans — a FODMAP that causes bloating and digestive distress in sensitive individuals, despite garlic's well-known cardiovascular and antimicrobial benefits.
- Honey Concentrated sugar with trace antioxidants — slightly better than table sugar for some uses, but the same glycemic load and a notable FODMAP source.
- Jackfruit Jackfruit is a large tropical fruit native to South Asia, containing fiber, vitamin C, and polyphenols. It is notable for its carbohydrate content and use as a meat substitute in plant-based cooking.
- Lactose The sugar in milk and dairy. Most adults globally produce less of the lactase enzyme needed to digest it — causing bloating, gas, and diarrhea.
- Leek An allium close to onion in FODMAP content — the white bulb is high in fructans and a frequent IBS trigger, while the green tops are largely safe.
- Mirin Mirin is a sweet Japanese cooking ingredient made from fermented glutinous rice that adds glossiness, depth, and subtle sweetness to dishes. It is high in simple sugars and low in nutrients, with negligible protein or fiber.
- Morning Glory Morning glory refers to edible leaf greens from various Ipomoea species, commonly consumed in Asian cuisines. The leaves are nutrient-dense and contain compounds that support routine digestion and micronutrient intake.
- Okra Okra is a flowering plant producing edible green seed pods, commonly used in cuisines worldwide. It is notably high in dietary fiber and mucilage, which can influence digestion and stool consistency.
- Onion High in fructans — one of the most common IBS triggers, present in nearly every savory dish.
- Peach Peaches are stone fruits rich in vitamin C, fiber, and polyphenols including catechins and chlorogenic acid. They have a low-to-moderate glycemic index fresh and provide meaningful antioxidant compounds. Canned varieties in heavy syrup contain significantly more added sugar than fresh fruit.
- Pear Pears are temperate fruits rich in dietary fiber, commonly consumed fresh or processed. They contain soluble fiber (pectin) and sorbitol, which may support digestive regularity, and are low in calories relative to their volume.
- Pinto Beans Pinto beans are legumes rich in plant protein, fiber, and polyphenols. They have a low to moderate glycemic impact and provide sustained energy through complex carbohydrates and resistant starch.
- Plum Sauce Plum sauce is a sweet and tangy condiment made from plums, sugar, and spices, commonly used in Asian cuisine. It contains natural sugars and plum polyphenols but is typically consumed in small portions as a flavoring rather than a nutritional staple.
- Rye A gluten-containing grain higher in fiber than wheat — better blood sugar response, but the same problems for celiac disease and a strong FODMAP load.
- Sugar Alcohols (Polyols) Sorbitol, mannitol, xylitol, erythritol, maltitol — used in sugar-free gum, candy, and "diet" foods. Heavily fermented in the colon, they reliably cause bloating and diarrhea at modest doses.
- Urad Dal Urad dal is a white legume (skinned split black gram) rich in plant-based protein and fiber. It is a staple in Indian cuisine and a significant source of resistant starch and micronutrients.
Track how food affects your body — personalized for you.
Try Plateify Free →