Foods organized by their FODMAP group.
Explore foods associated with lactose, excess fructose, fructans, GOS, sorbitol or mannitol. Group information can help structure reintroduction and understand possible stacking.
A food can contain more than one FODMAP group, and its practical result still depends on portion, preparation and personal tolerance.
Lactose
The naturally occurring sugar in milk and some dairy products.
Milk, soft dairy and creamy products
Excess Fructose
Fructose present in excess of glucose, which may be absorbed less efficiently.
Some fruit, sweeteners and fruit products
Fructans
Chains of fructose found across certain vegetables, grains and added fibres.
Garlic, onion, wheat and inulin
GOS
Galacto-oligosaccharides found most notably in legumes and some nuts.
Beans, pulses and selected nuts
Sorbitol
A polyol occurring naturally in some fruit and used as a sweetener.
Selected fruit and sugar-free products
Mannitol
A polyol found naturally in several vegetables and mushrooms.
Mushrooms and selected vegetables
Browse by everyday food category instead.
Vegetables, fruit, dairy alternatives, grains and other familiar categories remain available in the main food directory.