15 Hidden High-FODMAP Foods to Avoid

Navigating the world of dietary restrictions can be tough, especially when it comes to managing gut health. High-FODMAP foods—those notorious for causing digestive issues—often lurk where you least expect them.

This article shines a light on 15 hidden high-FODMAP foods that could be stealthily disrupting your digestive peace. With an informative yet friendly touch, we’ll guide you through these sneaky culprits, offering practical tips to help you make smarter choices and ultimately foster a happier, healthier gut.

15 Sneaky high-FODMAP Foods

1. Honey

Honey is a high-FODMAP food that can cause digestive issues for some individuals. It contains fructose, which can be difficult for the body to absorb in large amounts. This can lead to gas, bloating, and discomfort.

2. Garlic-infused oil

While garlic itself is a high-FODMAP food, garlic-infused oil is often mistakenly thought to be low-FODMAP. However, the oil is often made with garlic cloves still present, which can release FODMAPs during the infusion process. Source

3. Cashews

Cashews are a high-FODMAP food due to their fructan content. Fructans are a type of carbohydrate that can cause digestive issues for some individuals.

4. Coconut milk

Coconut milk is a high-FODMAP food due to its fructan and lactose content. It can cause digestive issues for some individuals, particularly those who are lactose intolerant.

5. Avocado

Avocado is a high-FODMAP food due to its fructan content. While it is often considered a healthy food, it can cause digestive issues for some individuals. Source

6. Rye bread

Rye bread is a high-FODMAP food due to its fructan and GOS (galacto-oligosaccharide) content. These carbohydrates can cause digestive issues for some individuals.

7. Chia seeds

Chia seeds are a high-FODMAP food due to their fructan content. While they are often touted for their health benefits, they can cause digestive issues for some individuals.

8. Dried fruit

Dried fruit is a high-FODMAP food due to its fructose and polyol content. These sugars can cause digestive issues for some individuals.

9. Agave nectar

Agave nectar is a high-FODMAP food due to its fructose content. While it is often marketed as a healthier alternative to sugar, it can cause digestive issues for some individuals.

10. Mushrooms

Mushrooms are a high-FODMAP food due to their mannitol content. They can cause digestive issues for some individuals, particularly those who are sensitive to mannitol.

11. Processed meats

Processed meats such as sausages and hot dogs are often high in FODMAPs due to the added ingredients such as onions and garlic. These can cause digestive issues for some individuals.

12. Hummus

Hummus is a high-FODMAP food due to its GOS (galacto-oligosaccharide) content. This can cause digestive issues for some individuals, particularly those who are sensitive to GOS.

13. Wheat pasta

Wheat pasta is a high-FODMAP food due to its fructan content. While it is a staple in many diets, it can cause digestive issues for some individuals.

14. Sweeteners

Sweeteners such as sorbitol, mannitol, and xylitol are high-FODMAP foods due to their polyol content. These can cause digestive issues for some individuals, particularly those who are sensitive to polyols.

15. Milk chocolate

Milk chocolate is a high-FODMAP food due to its lactose and fructose content. While dark chocolate is often considered a healthier alternative, milk chocolate can cause digestive issues for some individuals.