The FODMAP composition of our food supply is a slowly evolving collection of facts. Most of the information used to create food lists in my books was found in peer-reviewed scientific literature published since 2007. Researchers at Monash University have authored several papers with FODMAP facts about whole and processed foods. Which foods are "high-FODMAP" and which ones are "low-FODMAP"? That is a much more flexible matter, and requires interpretation of the facts, depending on the purpose and the professional opinion of the health care provider or writer.
The table below is not designed with any particular "cut-offs" for high v. low FODMAPs in mind, but suggests relatively lower FODMAP options for some higher FODMAP favorites.
As you will note, many high-FODMAP foods would typically be considered healthy choices. For those who can tolerate them, high FODMAP fruits, vegetables, milk products, legumes and whole grains may be wonderful foods! But people with IBS often have to limit their portions of these foods or suffer the consequences. Luckily there are many nutritious low-FODMAP foods to choose from.
The information in this chart is up-to-date as of January, 2017 and supercedes information in my books or material published before that date.
For a print quality pdf of this chart, please enter a valid email address in the Freebies form on the right.
Lists of high- and low-FODMAP foods are nice, but to get the most out of your FODMAP-elimination diet you need a strategy and a plan! That's where Patsy's books come in. Check them out.
Please visit Patsy on Pinterest for ideas about brand name foods that may be suitable for the elimination phase of the FODMAP diet. The products have not been laboratory tested, but appear to be low in FODMAPs based on the lists of ingredients.