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Where our FODMAP ratings come from

Michael Eisenwasser Builds FODMAP Foods

I'm Michael Eisenwasser. I run this site and build the FODMAP Foods app. The ratings here are compiled from published research. Of the 900 foods on the site, 579 are rated from measured data and 321 are estimates, and every estimated page says so.

Measured ratings

579 foods are rated from published lab measurements of their FODMAP content. Of those, 551 also have lab-published serving-size data. The low, moderate and high cutoffs are the published ones from Varney et al. (2017).

One example: apple. Its overall rating is high, with excess fructose and sorbitol listed, while about 20g, a thin slice, is shown as low; that serving comes from the lab-published serving data. USDA FoodData Central lists raw apple at 5.9g fructose and 2.4g glucose per 100g, which is where the excess fructose shows.

How estimated ratings work

For foods without published measurements in our sources, the rating is inferred from the food's ingredients and composition and from the closest measured foods. Each estimate was then checked a second time. An estimated page says so in its References section, and its serving guidance is in words rather than grams.

When the two checks did not agree on a food's rating, the food was left off: 127 foods are excluded from the published list for that reason.

The research behind the list

  1. Lab measurements of FODMAPs in food: Muir et al. (2007, 2009), Biesiekierski et al. (2011), Yao et al. (2014) and Tuck et al. (2018), covering fructans, GOS, excess fructose, sorbitol and mannitol in fruits, vegetables, grains and processed foods.
  2. Cereal research from University College Cork (Ispiryan et al.) and Ziegler et al. (2016) on fructans in wheat, spelt and other grains.
  3. Reviews by Staudacher & Whelan (2017) and Whelan et al. (2018), alongside the suitable and avoid guidance from King's College London and the NHS.
  4. Food composition data: USDA FoodData Central and AUSNUT 2011-13 (Food Standards Australia New Zealand), for sugars and lactose.
  5. Research on Asian foods (Iacovou et al. 2015).
  6. The cutoffs from Varney et al. (2017).

Each of these has limits. USDA FoodData Central and AUSNUT give sugar data, including lactose, but neither has fructan or GOS data, and AUSNUT has no polyol data either, so they cannot rate a food on their own. The guidance lists mostly say "suitable" or "avoid" without a serving size. Some cereal studies report values by dry weight, not as eaten.

Corrections from readers

Feedback sent through the FODMAP Foods app's feedback form has led to changes in this list. If a rating looks wrong to you, report it there or through the contact page.

Last updated October 17, 2026. Published the last 225 estimated foods that both checks agreed on, each with a full page.

How much you can eat is personal

A rating describes a typical serving, not your own limit. Work out your own with a dietitian during elimination and reintroduction.

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

References

  1. FODMAPs: food composition, defining cutoff values and international application, Varney et al. (2017). The low, moderate and high cutoffs.
  2. Fructan and free fructose content of common Australian vegetables and fruit, Muir et al. (2007)
  3. Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC, Muir et al. (2009)
  4. Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals, Biesiekierski et al. (2011)
  5. Dietary sorbitol and mannitol: food content and distinct absorption patterns, Yao et al. (2014)
  6. FODMAP content of common plant-based foods and processed foods suitable for vegetarian- and vegan-based eating patterns, Tuck et al. (2018)
  7. The Low FODMAP Diet and Its Application in East and Southeast Asia, Iacovou et al. (2015)
  8. Wheat and the irritable bowel syndrome: FODMAP levels of modern and ancient species and their retention during bread making, Ziegler et al. (2016), J. Functional Foods
  9. FODMAP modulation as a dietary therapy for IBS: Scientific and market perspective, Ispiryan et al. (2022)
  10. The low FODMAP diet: recent advances in understanding its mechanisms and efficacy in IBS, Staudacher & Whelan (2017)
  11. The low FODMAP diet in the management of irritable bowel syndrome: restriction, reintroduction and personalisation, Whelan et al. (2018)
  12. Optimization and Validation of an HPAEC-PAD Method for the Quantification of FODMAPs in Cereals and Cereal-Based Products, Ispiryan et al. (2019), University College Cork
  13. USDA FoodData Central, food composition data for fructose, glucose and lactose
  14. AUSNUT 2011-13, Australian Food Composition Database, Food Standards Australia New Zealand

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