FODMAP Foods
Excess fructose means a food holds more fructose than glucose. Glucose helps the small intestine carry fructose across with it, so a food with the two in balance is usually fine while a food with fructose in excess is not. That is why apples and pears cause trouble and oranges and berries generally do not, even though all of them are sweet.
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Low FODMAP
- Alfalfa Sprouts About ⅓ cup (75g)
- Baked Beans About 2 teaspoons (15g)
- Bell Pepper About ½ cup (45g)
- Broccoli About ¾ cup (75g)
- Butterhead Lettuce About 1¾ cups (65g)
- Butternut Pumpkin About ⅓ cup (65g)
- Butternut Squash About ⅓ cup (65g)
- Cayenne About 1 teaspoon (2g)
- Cherry Tomato About 5 medium (45g)
- Chili Powder About 1 tsp (2g)
- Clove About 1 teaspoon (2g)
- Cucumber About ⅓ medium (75g)
- Curry Leaf About 1 cup (8g)
- Fennel About 1 cup sliced (75g)
- Fig About 1½ teaspoons (7g)
- Garam Masala About 1 teaspoon (2g)
- Grape About 2 medium (10g)
- Grapefruit About ⅓ small (90g)
- Juniper Berry About ¼ teaspoon (1g)
- Lychee About 9 medium (95g)
- Mint About 3 tablespoons (15g)
- Orange About 1 medium (130g)
- Orange Juice About ⅓ cup (70mL)
- Paprika About 1 teaspoon (2g)
- Pickled Cucumber About 3 pieces (75g)
- Pickles About 3 pieces (75g)
- Pomelo About 250g
- Raspberry About ⅓ cup (60g)
- Red Currants About ½ cup (75g)
- Red Pepper About ½ cup (45g)
- Romaine Lettuce About 2 cups (75g)
- Sage About 1 bunch (30g)
- Spring Onion (green part) About ¾ cup (75g)
- Squash About ⅓ cup (75g)
- Strawberry About 5 medium (65g)
- Tomato About ½ medium (65g)
- Tomato (canned) About ½ cup (100g)
- Tomato (fresh) About ½ medium (65g)
- Vinegar (balsamic) About 1¾ tablespoons (35mL)
- Water Spinach About 2 cups (75g)
- Wax Gourd About ½ cup (75g)
Moderate FODMAP
High FODMAP
- Agave Syrup About 1 teaspoon (5g)
- All-Bran Cereal About 1½ tablespoons (7g)
- Apple About 20g
- Apple Juice ½ cup (125mL)
- Apple Pie Small serving
- Apple Puree Small serving
- Apple Strudel Any typical portion
- Apple Syrup About 3g
- Apricot (canned) About 1½ tablespoons (20g)
- Asparagus About 3 spears (40g)
- Baklava Any typical portion
- Black Currants About 1⅓ tablespoons (15g)
- Blackberry About 6 berries (30g)
- Broad Bean ½ cup (87g)
- Broccolini About ¼ cup (20g)
- Bubble Tea Small serving
- Cherry Juice Small serving
- Coconut Flour Serving (100g)
- Dark Rye Bread 2 slices (86g)
- Date Syrup Small serving
- Dessert Wine 1 glass (150mL)
- Doughnut Small serving
- Dried Apple 8 rings (30g)
- Dried Peach Small serving
- Dried Pear 6 pieces (30g)
- Fructose Small serving
- Fruitcake Small serving
- Glucose-Fructose Syrup Small serving
- Guava Nectar Small serving
- High Fructose Corn Syrup Small serving
- Honey About ½ teaspoon (4g)
- Jerusalem Artichoke 1½ medium (75g)
- Mango About 7g
- Mango Lassi Small serving
- Mango Nectar Small serving
- Mixed Beans (canned) About 1½ tablespoons (30g)
- Molasses About 1 teaspoon (7mL)
- Multigrain Bread About 20g
- Multigrain Bread (gluten-free) About 20g
- Nashi Pear About 1 teaspoon (6g)
- Nectarine About ½ medium (85g)
- Nougat Small serving
- Pancake Syrup Small serving
- Peach About ¾ medium (105g)
- Peach (canned) About 10g
- Peach Nectar Small serving
- Pear About 4g
- Pear (canned) Small serving
- Pear Juice Small serving
- Pear Nectar Small serving
- Plum (stewed) Small serving
- Plum Butter Small serving
- Prune Juice Small serving
- Raisins About 1 teaspoon (4g)
- Rum 1 shot (30mL)
- Rye Bread 2 slices (86g)
- Smoothie Small serving
- Soft Drink Small serving
- Spring Onion (white part) About ⅓ cup (30g)
- Sultana About 2 teaspoons (7g)
- Teriyaki Sauce Small serving
- Tzatziki 1 tablespoon (20g)
- Watermelon About 1 tablespoon (20g)
- Wheat-Free Muesli About 20g
- Wholegrain Bread About 30g
Last updated October 17, 2026. Informational only, not medical advice.