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10 Common Foods and Ingredients High in FODMAPs

10 Common FODMAP foods and ingredients list

Wheat

Wheat is a major contributor of FODMAPs in the Western diet. This is because it is consumed in large quantities and not as a concentrated source of FODMAPs.

In fact, compared to the other nine sources discussed in this article, wheat contains the least amount of FODMAPs by weight.

Therefore, foods that contain wheat as a minor ingredient, such as thickeners and flavorings, have low FODMAP. Common sources of wheat include pasta, wheat, biscuits, pastries, and breakfast cereals.

Onion

Onions have a high concentration of fructans. And it is difficult to do without since it is used to flavor a wide range of dishes.

Shallots are one of the highest sources of fructans, while Spanish onion is one of the lowest.

Although all onions are considered to have high FODMAP, some types are lower than others.