High Fodmap Foods to Avoid

Manage your IBS symptoms by limiting these foods in your diet.
All Fody Foods products are Low FODMAP, providing excellent alternatives to many of your favorite High FODMAP foods listed here.

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High Polyols Foods


  • Cauliflower
  • Mushrooms (Shiitake, Button, Enoki)
  • Snow Peas


  • Apples
  • Apricots
  • Blackberries
  • Cherries
  • Nectarines
  • Pears
  • Yellow Peaches
  • Plums
  • Prunes
  • Watermelon


  • Sorbitol
  • Mannitol
  • Isomalt
  • Xylitol (Sugar-Free Gum, Mints, Cough Drops & Some Medications)

Looking for great taste with Low Polyols?
Check out our great selection of sauces and marinades!

Low Polyols Recipes

Fody's Sesame Ginger Low FODMAP Shrimp & Noodles

Fody's Low FODMAP Sesame Ginger Sauce & Marinade helps you create super-fast low FODMAP dinners packed with flavor. This Sesame Ginger Low FODMAP Shrimp recipe is gingery and tangy, light and satisfying!

Fody's Low FODMAP Korean Barbecue Short Ribs

Fody's Korean Low FODMAP BBQ Sauce & Marinade works magic on flanken-style short ribs, making for an authentic Korean favourite that's safe for IBS!

Fody Easy Weeknight Low FODMAP Teriyaki Chicken

5 Min 40 Min Makes 8 servings Description of Low FODMAP Teriyaki Chicken I eat...

High Fructans / GOS


  • Banana (ripe)
  • Grapefruit
  • Currants
  • Dates
  • Figs (Dried)
  • Nectarine
  • Persimmon
  • Plums
  • Prunes
  • White Peaches
  • Watermelon


  • Jerusalem Artichokes
  • Garlic
  • Red Kidney Beans
  • Baked Beans
  • Leek & Shallot Bulbs (the white parts)
  • Onion
  • Onion & Garlic Salt
  • Black Beans
  • Hava Beans
  • Split Peas


  • Kidney Beans
  • Baked Beans
  • Hava Beans
  • Soybeans
  • Navy Beans
  • Split Peas


  • Rye
  • Wheat
  • Barley


  • Pistachios
  • Cashews


  • Oolong Tea
  • Chamomile and Fennel Tea
  • Carob > 2 tsp
  • Inulin
  • Chicory Root Extract

Spice things up by creating a Low Fructan dish for dinner tonight with Fody’s oils & spices

Low Fructans / GOS Recipes

Fody's Turkey & Black Bean Low FODMAP Quesadillas

Many ooey, gooey cheeses are low FODMAP, and this turkey & black bean quesadilla recipe takes full advantage of everyone's favorite melted food!


This low FODMAP pesto pasta uses walnuts and a blend of basil & parsley for a gorgeous color and fantastic taste that goes beautifully with shrimp!


Burgers don’t have to be encased in a bready bun. Try this Lettuce Wrapped Low FODMAP Teriyaki Burger recipe, highlighted by a signature teriyaki sauce!

Excess Fructose


  • Jerusalem Artichokes
  • Asparagus
  • Sugar Snap Peas
  • Sun-Dried Tomatoes


  • Apples
  • Boysenberry
  • Cherries
  • Fresh Figs
  • Mango
  • Pears
  • Tamarillo
  • Watermelon


  • Agave
  • Honey
  • High Fructose Corn Syrup


  • Rum

Looking for a snack that doesn’t have an excess of Fructose? Take a bite out of Fody’s snack foods

No Excess Fructose Recipes


This Low FODMAP Berry Cobbler recipe is extremely easy to make - the biscuit topping is nothing more than a drop biscuit - so no rolling pin required!

Low FODMAP White Cake with Strawberries & Sprinkles

This white cake with creamy vanilla frosting and strawberry filling is perfect for any time you want an old-fashioned layer cake, low FODMAP style!

Fody Low FODMAP Chocolate Almond Brownies

These gluten-free, low FODMAP brownies are based on almond flour, making them perfect for when you want a flour-free dessert to curb your chocolate cravings!

High Lactose Foods


  • Custard
  • Cottage Cheese
  • Cow, Sheep & Goat Milk
  • Ice Cream
  • Commercially Prepared Ricotta
  • Evaporated Milk
  • Yogurt

Fody Foods has a wide assortment of flavorful salad dressings for Low Lactose meals

Low Lactose Recipes


This low FODMAP, lactose-free vanilla ice cream recipe is very straightforward and does not require you to make a custard base using eggs!

This Potato & Cheese Low FODMAP Casserole combines potatoes, lactose-free cream, and chicken stock and herbs, for a perfect comfort-food dish!


This Low FODMAP Spinach Feta Dip is easy to make, yet looks impressive and works with lots of low FODMAP snacks, from crackers to pretzels to veggies!