FODMAP Foods
Sorbitol is a polyol, a sugar alcohol the small intestine absorbs slowly and incompletely. What is not absorbed draws water into the gut and then ferments. Stone fruit such as apricot, cherries and pears carry it naturally, and sugar-free gum and mints carry it as an added sweetener, often in a larger dose than the fruit does.
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Low FODMAP
- Avocado About 3 tablespoons (60g)
- Bok Choy About 1 small (75g)
- Cherry About 3 medium (20g)
- Coconut About ¾ cup (80g)
- Coconut Milk About ¾ cup (180mL)
- Dried Coconut About ¼ cup (30g)
- Dried Date About 5 dates (30g)
- Eggplant About 1 cup (75g)
- Green Bean About 15 beans (75g)
- Marjoram About 1 teaspoon (3g)
- Pak Choi About 1 small (75g)
- Rutabaga About ¼ medium (75g)
- Turnip About ½ medium (75g)
- White Turnip About ½ medium (75g)
Moderate FODMAP
High FODMAP
- Apple About 20g
- Apple Juice ½ cup (125mL)
- Apple Pie Small serving
- Apple Puree Small serving
- Apricot (canned) About 1½ tablespoons (20g)
- Apricot Juice Small serving
- Cherry Juice Small serving
- Chewing Gum (sugar-free) 2 strips (4g)
- Coconut Flour Serving (100g)
- Coconut Water About ⅓ cup (105mL)
- Dried Apple 8 rings (30g)
- Dried Apricot About 3g
- Dried Peach Small serving
- Dried Pear 6 pieces (30g)
- Gluten-Free Muesli About 1⅔ tablespoons (15g)
- Longan About 3 medium (30g)
- Nashi Pear About 1 teaspoon (6g)
- Nectarine About ½ medium (85g)
- Peach (canned) About 10g
- Peach Nectar Small serving
- Pear About 4g
- Pear (canned) Small serving
- Pear Juice Small serving
- Pear Nectar Small serving
- Plum About 5g
- Plum (stewed) Small serving
- Plum Butter Small serving
- Prune Juice Small serving
- Prunes 4 pieces (30g)
- Wasabi About 1g
- Xylitol Any typical portion
Last updated October 17, 2026. Informational only, not medical advice.