FODMAP Food Categories

Every food in our database sorted into 10 categories. Each one shows how many options are low, moderate and high FODMAP, so you can see at a glance where a whole food group sits before you dig into individual portions.

191 foods rated

Vegetables

Common vegetables and their FODMAP ratings for IBS management

17 low 17 moderate 7 high

Commonly asked about: Garlic, Onion, Leek

Browse 41 vegetables →

Fruits

Fruits ranked by fructose and polyol content for IBS sufferers

8 low 7 moderate 12 high

Commonly asked about: Apple, Watermelon, Mango

Browse 27 fruits →

Grains & Cereals

Grains, breads, and cereals rated for FODMAP content

9 low 3 moderate 6 high

Commonly asked about: Wheat, Rye Bread, White Bread

Browse 18 grains & cereals →

Dairy & Alternatives

Dairy products and alternatives rated by lactose content

11 low 9 moderate 3 high

Commonly asked about: Cow's Milk, Ice Cream, Ricotta Cheese

Browse 23 dairy & alternatives →

Legumes & Beans

Legumes and beans rated by GOS and fructan content

2 low 3 moderate 7 high

Commonly asked about: Chickpeas, Lentils, Hummus

Browse 12 legumes & beans →

Sweeteners

Sugars, syrups, and sweeteners rated for FODMAP safety

6 low 1 moderate 5 high

Commonly asked about: Honey, Agave Syrup, High-Fructose Corn Syrup

Browse 12 sweeteners →

Nuts & Seeds

Nuts and seeds rated by FODMAP content and safe portions

8 low 3 moderate 2 high

Commonly asked about: Cashews, Pistachios

Browse 13 nuts & seeds →

Proteins & Meats

Meat, fish, eggs, and protein sources — most are naturally low-FODMAP

11 low 3 moderate 2 high

Commonly asked about: Protein Bar, Seitan

Browse 16 proteins & meats →

Condiments & Sauces

Sauces, dressings, and condiments — many contain hidden FODMAPs

7 low 5 moderate 2 high

Commonly asked about: Barbecue Sauce, Inulin (Chicory Root Fibre)

Browse 14 condiments & sauces →

Beverages

Drinks rated by FODMAP content including teas, juices, and alcohol

7 low 6 moderate 2 high

Commonly asked about: Orange Juice, Apple Juice

Browse 15 beverages →

Other ways to find a food

Know the food already? Search it in the IBS Food Checker.
Want the full A-Z instead? Browse all 191 foods.
Choosing between two options? See the side-by-side FODMAP comparisons.
Starting from a symptom rather than a food? Read the IBS symptom guides.
New to all of this? Start with the elimination diet guide.

Which of these actually trigger you?

FODMAP grades tell you the odds, not your answer. Take the 2-minute IBS test to get a trigger profile built around your own symptoms.

Take the 2-minute IBS test