FODMAP Diet Chart: Food to Eat and Avoid for Better Digestion

Author: Ian C. Langtree - Writer/Editor for Disabled World (DW)
Published: 2026/01/30
Publication Type: Informative
Category Topic: Special Diets - Related Publications

Page Content: Synopsis - Introduction - Main - Insights, Updates

Synopsis: This information provides a practical dietary reference developed through clinical research to help individuals manage gastrointestinal symptoms associated with irritable bowel syndrome and similar conditions. The guide is authoritative because the low FODMAP diet was developed by researchers at Monash University and has been validated through multiple clinical trials as an effective intervention for reducing digestive discomfort. This resource is particularly useful for people with disabilities or chronic conditions who experience gastrointestinal symptoms that affect their daily functioning, quality of life, and ability to participate in activities. The straightforward food lists make it easier for seniors and others to identify safe food choices without extensive nutrition knowledge - Disabled World (DW).

Definition: Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP): FODMAP - an acronym standing for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols - refers to a specific group of short-chain carbohydrates that resist complete digestion in the small intestine. Unlike other nutrients that get broken down and absorbed early in the digestive process, FODMAPs travel relatively intact through the small intestine until reaching the colon, where resident bacteria ferment them as an energy source. This fermentation produces gases, particularly hydrogen, while the osmotic properties of FODMAPs simultaneously draw water into the intestinal lumen. In most people, these processes occur without consequence, but individuals with sensitive digestive systems - particularly those with irritable bowel syndrome - experience these normal physiological events as uncomfortable symptoms including bloating, abdominal pain, altered bowel habits, and excessive gas. The FODMAP family encompasses diverse carbohydrates found throughout the food supply: fructans in wheat and onions, galacto-oligosaccharides in legumes, lactose in dairy products, excess fructose in certain fruits and honey, and polyols in stone fruits and artificial sweeteners. What unites these chemically distinct compounds is their shared mechanism of causing digestive distress through malabsorption, fermentation, and osmotic effects - a recognition that transformed treatment approaches for functional gastrointestinal disorders when Australian researchers at Monash University first systematically categorized and studied them in the early 2000s.

Introduction

Understanding the Low FODMAP Diet: A Guide to Managing Digestive Health

The low FODMAP diet has emerged as an evidence-based approach to managing digestive discomfort, particularly for individuals with irritable bowel syndrome (IBS). FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols - types of carbohydrates that can be poorly absorbed in the small intestine, leading to bloating, gas, abdominal pain, and other gastrointestinal symptoms.

The diet works by temporarily restricting foods high in these fermentable carbohydrates, then systematically reintroducing them to identify specific triggers. This isn't meant to be a permanent elimination diet, but rather a diagnostic tool to help you understand your body's unique responses to different foods.

Main Content

High FODMAP foods to avoid include many common items: fruits like apples and pears, dairy products containing lactose, wheat-based foods, legumes, and certain vegetables like onions and garlic. Artificial sweeteners ending in "-ol" such as sorbitol and mannitol should also be eliminated during the initial phase.

Fortunately, plenty of nutritious alternatives remain available. Low FODMAP fruits include bananas, blueberries, and strawberries. Vegetables like carrots, potatoes, and spinach are safe choices. Rice, oats, and gluten-free products can replace wheat-based starches, while lactose-free dairy and hard cheeses provide calcium without triggering symptoms.

Working with a registered dietitian familiar with the low FODMAP protocol is highly recommended, as proper implementation requires careful planning to ensure nutritional adequacy while effectively identifying food triggers. Most people find they can reintroduce many foods after the elimination phase, allowing for a more varied and sustainable long-term diet.

This image is a colorful infographic titled The FODMAP Diet for Digestive Health, designed in a friendly, cartoon style. At the top are two smiling digestive organs - a stomach and intestines - framing the title. The layout is split into two vertical sections: a red panel on the left labeled Foods to Avoid (High FODMAPs) and a green panel on the right labeled Foods to Enjoy (Low FODMAPs). The left side lists fructose (with apples and honey), lactose (milk and ice cream), fructans (bread, garlic, onions), and polyols (mushrooms and sweets), each shown with clear food illustrations. The right side shows low-FODMAP options including fruits like berries and bananas, vegetables such as carrots and zucchini, proteins like chicken, eggs, and tofu, and grains such as rice, quinoa, and oats. At the bottom, a banner reads Aim for a Balanced, Low FODMAP Diet, followed by text stating it may reduce bloating, gas, and IBS symptoms, alongside an image of a healthy meal and a person holding their stomach comfortably - Image Credit: AI/Disabled-World.com (DW).

Low FODMAP Diet: Foods You Should and Shouldn't Eat
Avoid These Foods
A low FODMAP diet can help reduce gastrointestinal symptoms such as bloating, gas, and irritable bowel syndrome (IBS). See the chart below for a list of high and low FODMAP foods.
Excess Fructose
Sweeteners: Fructose, High fructose corn syrup, Corn syrup, honey. Fruits: Apple, mango, nashi, pear, canned fruit in natural juice, watermelon. Concentrated fructose: concentrated fruit, large servings of fruit, dried fruit, fruit juice.
Lactose
Milk: Milk from cows, goats, or sheep. Cheese: Soft, unripened cheeses like Cottage, Cream, Mascarpone, Ricotta Other: Custard, Ice cream, Yogurt
Fructans
Fruit: Custard apple, persimmon, watermelon. Cereals: Wheat and rye in large amounts (e.g. bread, crackers, cookies, couscous, pasta). Other: Asparagus, Beetroot, Broccoli, Brussels sprouts, Cabbage, Eggplant, Fennel, Garlic, Leek, Okra, Onions, Shallots, Chicory, Dandelion, Inulin.
Galactans
Legumes: Beans, baked beans, chickpeas, kidney beans, lentils.
Polyols
Vegetables: Green bell pepper, mushroom, sweet corn. Sweeteners: sorbitol (420), mannitol (421), isomalt (953), maltitol (965), xylitol (967). Other: Apple, Apricot, Avocado, Blackberry, Cherry, Lychee, Nashi, Nectarine, Peach, Pear, Plum, Prune, Watermelon.
Eat These Foods
Fruit
Banana, Blueberry,Boysenberry, Cantelope, Cranberry, Durian, Grape, Grapefruit, Honeydew melon, Kiwi, Lemon, Mandarin, Passionfruit, Pawpaw, Raspberry, Rockmelon, Star anise, Strawberry, Tangelo.
Vegetables
Alfalfa, Artichoke, Bamboo shoots, Beat shoots, Bok choy, Carrot, Celery, Choko, Choy sum, Endive, Ginger, Green beans,, Olives, Parsnip, Potato, Pumpkin, Red bell pepper, Silver beet, Spinach, Summer squash (yellow), Swede, Sweet potato, Taro, Tomato, Turnip, Yam, Zucchini.
Starch
Gluten free bread or cereal products, 100% spelt bread, Rice, Oats, Polenta. Other: arrowroot, millet, psyllium, quinoa, sorgum, tapioca.
Dairy
Milk, lactose-free milk, oat milk, rice milk, soy milk (check for additives). Yogurt (lactose free). Ice cream substitutes, Gelati, Sorbet. Cheeses: Hard cheeses, Brie, Camembert. Butter substitutes (e.g. olive oil).
Other
Sweeteners, Sucrose, Glucose, Artificial Sweeteners not ending in "-ol", Sugar in small quantities, Honey substitutes, Small quantities of Golden Syrup, Maple Syrup, Molasses, Treacle.

Insights, Analysis, and Developments

Editorial Note: While the low FODMAP diet has shown remarkable success in clinical settings, it's worth noting that individual tolerance varies significantly. What triggers symptoms in one person may be perfectly tolerable for another, which is why the reintroduction phase is so critical. Many people discover they can enjoy small amounts of certain high FODMAP foods without problems, or that only specific categories affect them. The goal isn't to follow the most restrictive diet possible, but to find the right balance that minimizes symptoms while maximizing food variety and enjoyment. For those who've struggled with unexplained digestive issues for years, this systematic approach can be life-changing, finally providing answers and a clear path toward better gut health - Disabled World (DW).

Ian C. Langtree Author Credentials: Ian is the founder and Editor-in-Chief of Disabled World, a leading resource for news and information on disability issues. With a global perspective shaped by years of travel and lived experience, Ian is a committed proponent of the Social Model of Disability-a transformative framework developed by disabled activists in the 1970s that emphasizes dismantling societal barriers rather than focusing solely on individual impairments. His work reflects a deep commitment to disability rights, accessibility, and social inclusion. To learn more about Ian's background, expertise, and accomplishments, visit his full biography.