FODMAPs are fermentable carbohydrates that are perfectly healthy for most people. They matter in IBS, where a short, dietitian-supervised elimination and reintroduction is used to identify personal triggers.
The foods below are the highest sources of FODMAPs among the 125 foods in our database, ordered by g per 100 g. Treat this as an orientation to which foods sit at the top of the range, not as a complete avoid-list — values vary with variety, growing conditions and preparation, and many foods have never been measured for FODMAPs.
For how FODMAPs behave in the body, see the FODMAPs compound page.
Garlic — the top-ranked source
| Total Fat | 0.38 g |
|---|---|
| Saturated Fat | 0.1 g |
| Sodium | 17 mg |
| Potassium | 401 mg |
| Total Carbohydrate | 28.2 g |
| Dietary Fiber | 2.7 g |
| Total Sugars | 1 g |
| Protein | 6.62 g |
Foods highest in FODMAPs
- Garlic — 26.0 g per 100g. Manganese, vitamin B6, vitamin C
- Apple — 6.00 g per 100g. Vitamin C, quercetin, pectin fibre
- Pomegranate — 5.00 g per 100g. Vitamin C, vitamin K, punicalagins
- Black Beans — 5.00 g per 100g. Folate, magnesium, anthocyanins (values for cooked)
- Chickpeas — 4.00 g per 100g. Folate, manganese, iron
- Lentils — 4.00 g per 100g. Folate, iron, manganese (values for cooked)
- Whole Wheat Bread — 4.00 g per 100g. Manganese, selenium, B vitamins
- Kefir — 4.00 g per 100g. Probiotics (diverse strains), calcium, B12
- Banana — 3.00 g per 100g. Vitamin B6, vitamin C, potassium
- Cottage Cheese — 3.00 g per 100g. Casein protein, calcium, vitamin B12
How to reduce FODMAPs in what you already eat
How to Reduce FODMAPs
FODMAPs are a family of fermentable carbs; reduction is mostly about portion size and preparation, not heat.
| Method | Typical reduction | How it works |
|---|---|---|
| Low-FODMAP portions | dose-dependent | Most foods have a tolerated serving threshold (Monash University data). |
| Rinse canned legumes | lower | Rinsing sheds some GOS into the discarded liquid. |
| Lactose-free / aged dairy | lactose ↓ | Fermentation and lactase pre-digest the lactose fraction. |
Common questions
Do I need to avoid these foods? Almost certainly not, unless a clinician has advised it for a specific diagnosis. Most of the foods on this list are nutrient-dense and worth eating; the ones at the top are simply where FODMAPs concentrate.
Does cooking change FODMAPs content? Often, yes — preparation method can matter as much as food choice. The reduction table above covers what is known for FODMAPs.
Is this list complete? No. It ranks the foods we hold measured FODMAPs data for. A food’s absence here means we have not mapped it, not that it is low in FODMAPs.
This page is general information, not medical advice. If you are managing a diagnosed condition, decisions about restricting FODMAPs should be made with your clinician or a registered dietitian.
Scientific references & clinical evidence
This guide is built on peer-reviewed research — verify the primary sources below.