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Measuring FODMAPs in Foods

The Australian research team has developed the laboratory techniques required to quantify the different types of FODMAPs that are found naturally in foods. FODMAPs are found in a wide range of foods, but the list below provides an example of foods that are “high” in FODMAPs.

Note that this list is not exhaustive, and that all products used in this analysis were sampled from foods commonly consumed in Australia.

Food products from other countries may yield different FODMAP results, due to differences in food processing or nature of the ingredients.

High FODMAP containing foods

Excess fructose

Fruits: Apples, cherries, mango, pears, tinned fruit in natural fruit juice, watermelon, large quantities of fruit juice or dried fruit

Vegetables: Asparagus, artichokes, sugar snap peas

Sugars: Honey, high fructose corn syrup

Lactose

Milk & Yogurts: Regular and low fat milk and yogurts

Dairy Products: Soft cheeses (e.g. ricotta, cottage, cream cheese); custard, ice-cream

Fructans (fructo-oligosaccharides) & Galacto-oligosaccharides

Grains: Rye and rye products (e.g. rye bread, rye crackers); Wheat and wheat products (e.g. wheat bread, pasta, couscous, wheat bran)

Fruits: Peaches, persimmon, watermelon Vegetables: Artichokes, legumes (e.g. baked beans, lentils, red kidney beans); onion and garlic and garlic salts etc.

Others: Inulin (often called fiber in nutritional supplements and products)

Polyols – Sorbitol

Fruits: Apples, apricots, pears, blackberries, nectarines, plums

Beverages: Apple and pear juice

Polyols – Mannitol

Vegetables: Cauliflower, mushrooms, snow peas

Fruits: Watermelon

Polyols – Sorbitol & Mannitol

Sweeteners: Sugar-free gums, hard candies and chocolates containing sorbitol, mannitol, xylitol isomalt, maltitol

 

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Adapted from IFFGD Publication #251 by CK Yao, Jessica Biesiekierski, Sue Shepherd, Peter Gibson, Eastern Health Clinical School, Monash University, Box Hill Hospital, Melbourne, Australia.

Last modified on November 2, 2014 at 02:32:34 PM

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