Mannitol Foods

Mannitol is the other polyol on the low FODMAP diet, absorbed just as poorly as sorbitol and with the same water-drawing effect. Mushrooms, celery, snow peas and butternut pumpkin are the usual sources. Serving size matters more here than almost anywhere else, since several mannitol foods are low at a small portion and high one step up.

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Low FODMAP

• Celery About 1 stalk (50g) Low
• Celery Root About ⅓ medium (75g) Low
• Chicory About ½ cup (75g) Low
• Enoki Mushroom About 2 medium (10g) Low
• Fish Sauce About 1 tablespoon (20mL) Low
• Green Bean About 15 beans (75g) Low
• Pomegranate About ¼ cup (40g) Low
• Tamari About 1 tablespoon (20mL) Low
• Worcestershire Sauce About 1 tablespoon (20mL) Low

Moderate FODMAP

• Sweet Potato Fries Small serving Moderate
• Winter Squash Small serving Moderate

High FODMAP

• Button Mushroom About 1½ small (7g) High
• Kelp/Seaweed 1.5 ribbons, soaked (30g) High
• Kimchi About ⅓ cup (45g) High
• King Trumpet Mushroom Small serving High
• Mushroom About 1½ small (7g) High
• Porcini About 2 tablespoons (10g) High
• Sauerkraut About 2 tablespoons (25g) High
• Shiitake About 10g High
• Watermelon About 1 tablespoon (20g) High

Last updated October 17, 2026. Informational only, not medical advice.