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Check which foods trigger gas and bloating. Instant FODMAP lookup for 100+ foods. Find out why garlic, onions, beans and wheat cause digestive problems.
| Food | Category | Gas level (1–5) | FODMAP types | Note |
|---|---|---|---|---|
| Apple Juice | Beverages | 5 | Fructose, Polyols | Concentrated fructose and sorbitol from apples. Strong gas and diarrhea trigger. → |
| Artichoke | Vegetables | 5 | Fructans, Fructose | Extremely high FODMAP. Jerusalem artichokes are even worse due to inulin content. → |
| Baked Beans | Legumes | 5 | GOS, Fructans | Extremely high GOS. The classic gas food. → |
| Black Beans | Legumes | 5 | GOS, Fructans | High FODMAP. Rinsing canned beans reduces FODMAP by ~30%. → |
| Brussels Sprouts | Vegetables | 5 | Fructans, GOS | Among the worst offenders. High in both fructans and galactooligosaccharides. → |
| Dried Fruits (general) | Fruits | 5 | Fructose, Polyols | Concentration of sugars makes all dried fruit high FODMAP. Raisins, sultanas, dates especially problematic. |
| Garlic | Vegetables | 5 | Fructans | One of the strongest FODMAP triggers — even small amounts cause significant bloating. → |
| High-Fructose Corn Syrup | Sweeteners | 5 | Fructose | Extremely high fructose. Found in sodas, processed foods, ketchup. → |
| Jerusalem Artichoke | Vegetables | 5 | Fructans | Contains very high inulin — one of the most gas-producing vegetables known. → |
| Kidney Beans | Legumes | 5 | GOS | Very high GOS content. Canned and rinsed reduces load. |
| Onion | Vegetables | 5 | Fructans | Extremely high in fructans. Includes spring onion (white part), shallots, leeks. → |
| Pear | Fruits | 5 | Fructose, Polyols | Very high sorbitol and fructose content — one of the strongest fruit triggers. → |
| Prune | Fruits | 5 | Polyols, Fructose | Concentrated sorbitol and fructose. Traditionally used to relieve constipation. |
| Rye Bread | Grains | 5 | Fructans | Extremely high fructans — among the highest FODMAP grains. → |
| Sorbitol (E420) | Sweeteners | 5 | Polyols | Sugar alcohol with strong laxative effect and gas production. Common in 'sugar-free' products. → |
| Agave Syrup | Sweeteners | 4 | Fructose | Very high fructose content (up to 90%). Worse than honey for fructose load. |
| Apple | Fruits | 4 | Fructose, Polyols, Fructans | High in fructose and sorbitol. One of the classic IBS triggers. → |
| Asparagus | Vegetables | 4 | Fructans, Fructose | High fructan content; also causes notorious sulfurous odor in urine. |
| Barley | Grains | 4 | Fructans, GOS | Very high fructans. Beer is largely barley-based — hence beer bloat. → |
| Beer | Beverages | 4 | Fructans, GOS | Carbonated + fructans from barley. Dual gas mechanism. → |
| Cabbage | Vegetables | 4 | Fructans, Fiber | Contains both fructans and fermentable fiber. Raw is more problematic than cooked. → |
| Cauliflower | Vegetables | 4 | Fructans, Polyols | High in fructans and mannitol (polyol). Strong gas producer. → |
| Cherry | Fruits | 4 | Fructose, Polyols | High in sorbitol. Easy to overconsume — a handful becomes a significant FODMAP load. |
| Cow's Milk | Dairy | 4 | Lactose | High lactose. Even lactose-reduced milk can trigger symptoms in sensitive individuals. → |
| Green Peas | Legumes | 4 | Fructans, GOS | High fructans and GOS. A significant gas source often overlooked. |
| Honey | Sweeteners | 4 | Fructose | High free fructose. Even small amounts cause issues in fructose malabsorbers. → |
| Ice Cream | Dairy | 4 | Lactose, Fructose | High lactose + often high fructose from sweeteners. Double trigger. |
| Leek | Vegetables | 4 | Fructans | Particularly the white and light green parts; tops are lower FODMAP. |
| Mango | Fruits | 4 | Fructose | High excess fructose. Half a cup (80g) already exceeds low-FODMAP threshold. |
| Mannitol (E421) | Sweeteners | 4 | Polyols | Similar to sorbitol in gas-producing effect. |
| Peach | Fruits | 4 | Fructose, Polyols | High sorbitol. White peaches are particularly high FODMAP. |
| Plum | Fruits | 4 | Polyols | Very high sorbitol, which acts as a natural laxative and gas trigger. |
| Soybeans / Edamame | Legumes | 4 | GOS, Fructans | High GOS. Edamame (½ cup) is high FODMAP. |
| Watermelon | Fruits | 4 | Fructose, Polyols | High fructose and mannitol. A common summer bloating culprit. → |
| Wheat Bread | Grains | 4 | Fructans | High fructan content from wheat. A major FODMAP source in Western diets. → |
| Whole Wheat Bread | Grains | 4 | Fructans, Fiber | Higher fructans than white bread plus fermentable fiber. |
| Xylitol (E967) | Sweeteners | 4 | Polyols | Very poorly absorbed — strong gas trigger. Common in chewing gum. |
| Apricot | Fruits | 3 | Fructose, Polyols | Moderate polyol content. Dried apricots are significantly higher FODMAP. |
| Banana (ripe) | Fruits | 3 | Fructans | Ripe bananas have higher FODMAP than unripe. One medium unripe banana is low FODMAP. |
| Broccoli (large serving) | Vegetables | 3 | Fructans, GOS | Up to 75g is low FODMAP. Larger portions significantly increase gas. → |
| Chickpeas (canned, rinsed) | Legumes | 3 | GOS | Rinsed canned chickpeas are moderate FODMAP (42g is low FODMAP). Dried chickpeas are much higher. |
| Coffee with Milk | Beverages | 3 | Lactose | Lactose from milk adds FODMAP load. Use lactose-free or plant milk. |
| Hummus (large serving) | Legumes | 3 | GOS | 2 tablespoons is borderline low FODMAP; larger portions increase GOS load. |
| Kombucha | Beverages | 3 | Fructose | Residual fructose + CO₂ from fermentation. Variable FODMAP depending on brand and fermentation time. |
| Lentils (canned, rinsed) | Legumes | 3 | GOS, Fructans | Canned and rinsed: moderate. Dried cooked lentils are high FODMAP. |
| Mushrooms | Vegetables | 3 | Polyols | High in mannitol (a sugar alcohol). Cooked slightly better than raw. → |
| Nectarine | Fruits | 3 | Fructose, Polyols | Similar to peach — moderate-to-high sorbitol and fructose. |
| Pasta (wheat) | Grains | 3 | Fructans | Moderate fructans. A half-cup (cooked) approaches the low-FODMAP threshold. |
| Snow Peas | Vegetables | 3 | Fructans, GOS | Up to 5 pods (40g) is considered low FODMAP; larger amounts trigger gas. |
| Soft Cheese (ricotta, cottage) | Dairy | 3 | Lactose | Moderate lactose. Ricotta 2 tbsp is low FODMAP; larger servings cause issues. |
| Sports Drinks | Beverages | 3 | Fructose, Polyols | Often contain HFCS or sorbitol for sweetness. Check labels carefully. |
| Sweet Corn | Vegetables | 3 | Fructans | Higher in fructans than regular corn; whole cobs more problematic. → |
| Tofu (silken) | Legumes | 3 | GOS | Silken tofu is higher FODMAP than firm tofu due to more water-soluble FODMAPs retained. |
| Whey Protein | Proteins | 3 | Lactose | Moderate lactose unless labeled lactose-free. Isolate has less lactose than concentrate. |
| Yogurt (regular) | Dairy | 3 | Lactose | Moderate lactose. Greek yogurt has lower lactose due to straining. |
| Avocado (large portion) | Fruits | 2 | Polyols | 30g (¼ avocado) is low FODMAP; larger portions increase sorbitol load. |
| Beet / Beetroot | Vegetables | 2 | Fructans | Up to 2 slices (40g) is low FODMAP; larger amounts increase fructan load. |
| Celery (large serving) | Vegetables | 2 | Polyols | Mannitol content increases at large servings (>75g). |
| Coffee (black) | Beverages | 2 | — | Low FODMAP but caffeine stimulates gut motility and can cause urgency in IBS. |
| Cream Cheese | Dairy | 2 | Lactose | Low-moderate lactose. 2 tbsp is borderline low FODMAP. |
| Grapes | Fruits | 2 | Fructose | Moderate fructose, generally low FODMAP at standard servings. |
| Greek Yogurt | Dairy | 2 | Lactose | Lower lactose than regular yogurt. 170g is considered moderate FODMAP. |
| Kale | Vegetables | 2 | Fiber | Generally low FODMAP but high in insoluble fiber — large portions may cause gas. |
| Oat Milk | Beverages | 2 | Fructans | Moderate fructans from oats. 30ml is low FODMAP; larger amounts increase load. |
| Oats (rolled) | Grains | 2 | Fructans | Moderate at standard serving (½ cup dry). Safe for most. |
| Processed Meat (sausage) | Proteins | 2 | Fructans | May contain onion/garlic powder as high-FODMAP fillers. Check ingredients. |
| Pumpkin / Butternut Squash | Vegetables | 2 | Fructans | Moderate; canned pumpkin is higher FODMAP than fresh. |
| Sourdough Spelt Bread | Grains | 2 | Fructans | Fermentation reduces fructans significantly. Much lower FODMAP than regular bread. |
| Sparkling Water | Beverages | 2 | — | No FODMAP but CO₂ directly increases gut gas. Plain water is always safer. → |
| Sweet Potato | Vegetables | 2 | Fructans, Polyols | Moderate FODMAP at 70g; larger servings increase gas risk. |
| Wine (dry) | Beverages | 2 | — | Low FODMAP but alcohol itself increases gut permeability and may worsen IBS. |
| Almond Milk (unsweetened) | Beverages | 1 | — | Low FODMAP in standard serving (250ml). Good dairy alternative. |
| Banana (unripe) | Fruits | 1 | — | Low FODMAP due to resistant starch structure. Well tolerated by most. |
| Beef | Proteins | 1 | — | Low FODMAP. |
| Bell Pepper | Vegetables | 1 | — | Low FODMAP and generally well tolerated. |
| Blueberry | Fruits | 1 | — | Low FODMAP in standard servings (up to 20 berries). |
| Butter | Dairy | 1 | — | Essentially lactose-free. Low FODMAP. |
| Carrot | Vegetables | 1 | — | Low FODMAP. One of the safest vegetables. |
| Chicken | Proteins | 1 | — | Low FODMAP. |
| Corn / Polenta | Grains | 1 | — | Low FODMAP in standard servings. |
| Cucumber | Vegetables | 1 | — | Low FODMAP. |
| Eggplant / Aubergine | Vegetables | 1 | — | Low FODMAP. |
| Eggs | Proteins | 1 | — | Low FODMAP. Safe for IBS diets. |
| Firm Tofu | Legumes | 1 | — | Low FODMAP — water-pressed removes most water-soluble FODMAPs. |
| Fish & Seafood | Proteins | 1 | — | Low FODMAP. No significant gas trigger. |
| Gluten-Free Bread | Grains | 1 | — | Generally low FODMAP if made without high-FODMAP ingredients (check for apple, pear, honey). |
| Hard Cheese (cheddar, parmesan) | Dairy | 1 | — | Lactose nearly absent after aging. Generally low FODMAP. |
| Kiwi | Fruits | 1 | — | Low FODMAP and has mild prokinetic effects that can actually help digestion. |
| Lactose-Free Milk | Dairy | 1 | — | Safe for lactose intolerant. But sweeter taste due to pre-split lactose into glucose+galactose. |
| Lemon | Fruits | 1 | — | Low FODMAP. |
| Maple Syrup | Sweeteners | 1 | — | Low FODMAP in standard serving (2 tbsp). |
| Orange | Fruits | 1 | — | Low FODMAP. A safe citrus option. |
| Orange Juice | Beverages | 1 | — | Low FODMAP in standard serving (125ml). |
| Pineapple | Fruits | 1 | — | Low FODMAP. Contains bromelain which aids protein digestion. |
| Pork | Proteins | 1 | — | Low FODMAP. |
| Potato | Vegetables | 1 | — | Low FODMAP and generally well tolerated. |
| Quinoa | Grains | 1 | — | Low FODMAP. A safe wheat alternative. |
| Raspberry | Fruits | 1 | — | Low FODMAP. |
| Rice | Grains | 1 | — | Low FODMAP. One of the safest grains. |
| Soy Milk (from soy protein) | Beverages | 1 | — | Low FODMAP (from soy protein, not whole soy). Most commercial soy milks qualify. |
| Spinach | Vegetables | 1 | — | Low FODMAP. |
| Spring Onion (green tops) | Vegetables | 1 | — | Green tops are low FODMAP — only the white bulb should be avoided. |
| Stevia | Sweeteners | 1 | — | Low FODMAP. Generally well tolerated. |
| Strawberry | Fruits | 1 | — | Low FODMAP — one of the safest fruits. |
| Sugar (sucrose) | Sweeteners | 1 | — | Low FODMAP. Splits into equal glucose+fructose which are absorbed together efficiently. |
| Tomato | Vegetables | 1 | — | Low FODMAP; large amounts of cherry tomatoes may trigger issues in sensitive individuals. |
| Zucchini / Courgette | Vegetables | 1 | — | Low FODMAP in servings up to 65g. |