Embarking on a low FODMAP diet can feel like navigating a maze, especially when you’re unsure which foods are friends and which are foes. If you’re experiencing digestive discomfort, bloating, or have been diagnosed with Irritable Bowel Syndrome (IBS), understanding FODMAPs is your first step towards dietary relief. This comprehensive Fodmap Food List is designed to be your go-to resource, simplifying the complexities of the diet and empowering you to make informed food choices.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of short-chain carbohydrates that can be poorly absorbed in the small intestine. When FODMAPs reach the large intestine, they are fermented by gut bacteria, which can lead to increased gas production, bloating, pain, and altered bowel habits in sensitive individuals. A low FODMAP diet aims to reduce the intake of these carbohydrates to alleviate symptoms and improve quality of life.
This fodmap food list provides a clear breakdown of foods categorized as high and low in FODMAPs. Whether you’re in the elimination phase of the diet or looking for long-term guidance, this list will help you identify suitable and unsuitable foods. For a more portable version, consider downloading our printable FODMAP food list to keep handy in your kitchen or when grocery shopping.
For those seeking to simplify their low FODMAP journey, resources like Casa de Sante offer a wide range of certified low FODMAP products, including flavorful stocks and salsas and pantry staples. These convenient options can make adhering to the diet both easier and more enjoyable.
If you’re looking for culinary inspiration, “The Low-FODMAP Recipe Book” offers a wealth of delicious low FODMAP meal ideas. To effectively track your food intake and symptom response during the diet, the “Low FODMAP Food Journal” can be an invaluable tool.
High FODMAP Foods to Limit or Avoid
When following a low FODMAP diet, it’s crucial to understand which foods are high in FODMAPs and should be limited or avoided, especially during the initial elimination phase. This section of our fodmap food list details these foods by category to help you make informed choices.
Vegetables and Legumes
Many vegetables are nutritional powerhouses, but some are high in FODMAPs.
- Garlic: Avoid entirely, including garlic salt and garlic powder.
- Onions: Avoid entirely, including onion powder and small pickled onions.
- Artichoke
- Asparagus
- Baked beans
- Beetroot, fresh
- Black eyed peas
- Broad beans
- Butter beans
- Cassava
- Cauliflower
- Celery: Limit to less than 5cm of stalk.
- Choko
- Falafel
- Haricot beans
- Kidney beans
- Kelp / Kombu
- Lima beans
- Leek bulb
- Mange Tout
- Mixed vegetables
- Mung beans
- Mushrooms
- Peas, sugar snap
- Pickled vegetables
- Red kidney beans: Limit to 85g or less.
- Savoy Cabbage: Limit to 1/2 cup or less.
- Soy beans / soya beans
- Split peas
- Scallions / spring onions: Avoid the bulb/white part.
- Shallots
- Taro
Image alt text: A colorful display of high FODMAP vegetables such as onions, garlic bulbs, and cauliflower heads, representing foods to limit on a low FODMAP diet for managing IBS symptoms.
Fruit
Fruits are naturally sweet, but some contain high levels of fructose, a type of FODMAP.
- Apples: All varieties, including Pink Lady and Granny Smith.
- Apricots
- Avocado
- Bananas, ripe
- Blackberries
- Blackcurrants
- Boysenberry
- Cherries
- Currants
- Custard apple
- Feijoa
- Figs
- Goji berries
- Grapefruit: Limit to 80g or less.
- Guava, unripe
- Juniper Berry, dried
- Lychee
- Mango
- Nectarines: Limit to 1/2 a nectarine or less.
- Paw paw, dried
- Peaches
- Pears
- Persimmon
- Pineapple, dried
- Plums
- Pomegranate
- Prunes
- Raisins: Limit to 1 tbsp / 13g or less.
- Sea buckthorns
- Sultanas
- Tamarillo
- Tinned fruit in apple / pear juice
- Watermelon
Image alt text: A vibrant arrangement of high FODMAP fruits including ripe mangoes, juicy apples, and plump cherries, illustrating fruits to be mindful of on a low FODMAP diet for digestive health.
Meats, Poultry and Meat Substitutes
Most meats are naturally low in FODMAPs, but pay attention to added ingredients.
- Chorizo: If garlic is added.
- Sausages: Check ingredients for high FODMAP additions like garlic or onion.
Cereals, Grains, Breads, Biscuits/Cookies, Pasta, Nuts and Cakes
Wheat and certain grains can be high in fructans, a type of FODMAP.
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Wheat-containing products: (Check labels carefully)
- Biscuits / cookies, including chocolate chip cookies
- Bread, wheat: Limit to 1 slice or less.
- Breadcrumbs
- Cakes
- Cereal bar, wheat-based
- Croissants
- Crumpets
- Egg noodles
- Muffins
- Pasta, wheat: Limit to 1/2 cup cooked or less.
- Udon noodles
- Wheat bran
- Wheat cereals
- Wheat flour
- Wheat germ
- Wheat noodles
- Wheat rolls
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Other high FODMAP grains and nuts:
- Almond meal
- Amaranth flour
- Barley, including flour
- Bran cereals
- Bread:
- Granary bread
- Multigrain bread
- Naan
- Oatmeal bread
- Pumpernickel bread
- Roti
- Sourdough with kamut
- Cashews
- Chestnut flour
- Couscous
- Einkorn flour
- Freekeh
- Gnocchi
- Granola bar
- Muesli cereal
- Muesli bar
- Pistachios
- Rye
- Rye crispbread
- Semolina
- Spelt flour
Image alt text: A selection of high FODMAP grains and baked products such as wheat bread slices, pasta portions, and granola bars, highlighting carbohydrate sources to monitor on a low FODMAP diet for gut sensitivity.
Condiments, Dips, Sweets, Sweeteners and Spreads
Hidden FODMAPs can lurk in condiments and sweeteners.
- Agave
- Caviar dip
- Fructose
- Fruit bar
- Gravy: If it contains onion.
- High fructose corn syrup (HFCS)
- Hummus / houmous
- Honey
- Jam, mixed berries
- Jam, strawberry: If it contains HFCS.
- Molasses
- Pesto sauce
- Quince paste
- Relish / vegetable pickle
- Stock cubes
- Sugar-free sweets containing polyols: Usually ending in -ol or isomalt.
- Sweeteners and corresponding E numbers:
- Inulin
- Isomalt (E953 / 953)
- Lactitol (E966 / 966)
- Maltitol (E965 / 965)
- Mannitol (E241 / 421)
- Sorbitol (E420 / 420)
- Xylitol (E967 / 967)
- Tzatziki dip
- Wasabi
Prebiotic Foods
These may be hidden in yogurts and snack bars.
- FOS – fructooligosaccharides
- Inulin
- Oligofructose
Drinks and Protein Powders
Certain beverages can contribute to FODMAP load.
- Beer: Limit to one bottle.
- Cordial, apple and raspberry: With 50-100% real juice.
- Cordial, orange: With 25-50% real juice.
- Fruit and herbal teas: With apple added.
- Fruit juices: In large quantities, especially apple, pear, mango.
- Kombucha
- Malted chocolate flavored drink
- Meal replacement drinks: Containing milk-based products (e.g., Ensure, Slim Fast).
- Orange juice: In quantities over 100ml.
- Quinoa milk
- Rum
- Sodas: Containing High Fructose Corn Syrup (HFCS).
- Soy milk: Made with soy beans (commonly found in USA).
- Sports drinks
- Tea:
- Black tea with added soy milk
- Chai tea, strong
- Dandelion tea, strong
- Fennel tea
- Chamomile tea
- Herbal tea, strong
- Oolong tea
- Wine: Limit to one glass.
- Whey protein, concentrate: Unless lactose-free.
- Whey protein, hydrolyzed: Unless lactose-free.
Dairy Foods
Lactose, the sugar in milk, is a disaccharide FODMAP.
- Buttermilk
- Cheese, ricotta
- Cream
- Custard
- Gelato
- Ice cream
- Kefir
- Milk:
- Cow milk
- Goat milk
- Evaporated milk
- Sheep’s milk
- Sour cream: Limit to 2 tbsp or less.
- Yoghurt
Image alt text: An array of high FODMAP dairy items including cow’s milk, creamy ice cream, and rich yogurt, illustrating dairy products that require moderation or substitution on a low FODMAP diet.
Cooking Ingredients
- Carob powder / carob flour
Low FODMAP Foods to Enjoy
Now for the good news! A low FODMAP diet is not about deprivation but about making smart swaps and focusing on the abundance of delicious, gut-friendly foods. This section of our fodmap food list highlights the foods you can enjoy. For even more options, explore FODMAP-free foods on our FODMAP stacking and FODMAP Free Foods page. Also, FODY Foods offers a fantastic range of flavorful low FODMAP sauces, oils, and snacks to enhance your meals.
Vegetables and Legumes
Many vegetables are low in FODMAPs and can be enjoyed freely or in specified quantities.
- Alfalfa
- Bamboo shoots
- Bean sprouts
- Beetroot, canned and pickled
- Black beans: Limit to 1/4 cup / 45g.
- Bok choy / pak choi
- Broccoli, heads only: Limit to 3/4 cup.
- Broccoli, stalks only: Limit to 1/3 cup.
- Broccolini, heads only: Limit to 1/4 cup.
- Broccolini, stalks only: Limit to 3/4 cup.
- Brussels sprouts: Limit to 2 sprouts.
- Butternut squash: Limit to 1/4 cup.
- Cabbage, common and red: Up to 3/4 cup.
- Callaloo
- Carrots
- Celeriac
- Celery: Less than 5cm of stalk.
- Chicory leaves
- Chick peas: Limit to 1/4 cup.
- Chilli: If tolerable.
- Chives
- Cho cho: 1/2 cup diced.
- Choy sum
- Collard greens
- Corn / sweet corn: If tolerable and only in small amounts – 1/2 cob.
- Courgette: 65g.
- Cucumber
- Eggplant / aubergine: 1 cup.
- Fennel, bulb: Up to 75g.
- Fennel, leaves: Up to 15g.
- Fermented cabbage (e.g., sauerkraut): Up to 1/2 cup.
- Green beans
- Green pepper / green bell pepper / green capsicum: 1/2 cup.
- Ginger
- Kale
- Karela
- Kumara, sweet potato, purple and white: Up to 75g.
- Leek leaves
- Lentils: In small amounts.
- Lettuce: All types (Butter, Iceberg, Radicchio, Red coral, Rocket, Romaine/Cos).
- Marrow
- Okra
- Olives
- Parsnip
- Peas, snow: 5 pods.
- Pickled gherkins
- Pickled onions, large
- Potato
- Pumpkin: Up to 63g.
- Pumpkin, canned: 1/4 cup, 2.2 oz.
- Radish
- Red peppers / red bell pepper / red capsicum
- Scallions / spring onions: Green part only.
- Seaweed / nori
- Silverbeet / chard
- Spaghetti squash
- Spinach, baby
- Spinach, English
- Squash: Up to 63g.
- Sun-dried tomatoes: 4 pieces.
- Swede
- Swiss chard
- Sweet potato: 1/2 cup.
- Tomato: Canned, cherry, common, roma.
- Tomato, canned: 3/5 cup.
- Tomato, common: Up to 65g.
- Tomato, cherry: 5 cherries.
- Tomato juice: 1/2 glass.
- Tomato paste / concentrate: 2 tablespoons.
- Tomatillo, fresh: 1 cup.
- Tomatillos, canned: 75g.
- Turnip: 1/2 turnip.
- Water chestnuts
- Water Spinach
- Yam
- Zucchini: 65g.
Image alt text: A vibrant and fresh selection of low FODMAP vegetables such as crisp cucumbers, bright carrots, and leafy spinach, representing a diverse range of produce suitable for a gut-friendly low FODMAP diet.
Fruit
Enjoy these fruits in moderation as part of a balanced low FODMAP diet.
- Ackee
- Applesauce: Limit to 3/4 tsp.
- Bananas, unripe: 1 medium.
- Bilberries
- Blueberries: 1 cup.
- Breadfruit
- Carambola
- Cantaloupe: 3/4 cup.
- Cranberry: 1 tbsp.
- Clementine
- Coconut, cream: 1/4 cup.
- Coconut, flesh: 2/3 cup.
- Coconut, sugar: 1 tsp.
- Cranberry juice: 3/4 glass.
- Dates: Up to 5.
- Dragon fruit
- Lingonberries
- Grapes, red and white: 10g.
- Guava, ripe
- Honeydew and Galia melons: 1/2 cup.
- Jackfruit: 1/3 cup.
- Kiwifruit: 2 small.
- Lemon: Including lemon juice.
- Lime: Including lime juice.
- Mandarin
- Orange
- Passion fruit
- Paw paw
- Papaya
- Pineapple
- Plantain, peeled
- Prickly pear / nopales
- Raspberry: 1/3 cup.
- Rhubarb
- Strawberry: 65g / about 5 medium strawberries.
- Tamarind
- Tangelo
Image alt text: A colorful and tempting assortment of low FODMAP fruits including juicy oranges, sweet strawberries, and ripe bananas, illustrating delicious and safe fruit choices for individuals following a low FODMAP eating plan.
Meats, Poultry and Meat Substitutes
Most meats are naturally low in FODMAPs, making them a safe choice.
- Beef
- Chicken
- Chorizo (ensure no garlic)
- Foie gras
- Kangaroo
- Lamb
- Pork
- Prosciutto
- Quorn, mince
- Turkey
- Cold cuts / deli meat / cold meats: Such as ham and turkey breast.
- Processed meat: Check ingredients.
Fish and Seafood
Enjoy a variety of fresh and canned fish and seafood.
- Canned tuna
- Fresh fish: (e.g., Cod, Haddock, Plaice, Salmon, Trout, Tuna)
- Seafood: (Ensure nothing else is added) (e.g., Crab, Lobster, Mussels, Oysters, Prawns, Shrimp)
Image alt text: A diverse collection of low FODMAP protein options including fresh fish fillets, lean chicken breasts, and canned tuna, showcasing protein-rich foods suitable for incorporation into a low FODMAP diet.
Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes
Choose wheat-free and gluten-free options, or specific portion-controlled servings of other grains.
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Wheat-free breads
-
Gluten-free breads
-
Bread:
- Corn bread
- Rice bread
- Spelt sourdough bread
- Potato flour bread
-
Wheat-free or gluten-free pasta
-
Bread, wheat: 1 slice.
-
Nuts & Biscuits (Portion Controlled):
- Almonds: 10 almonds
- Biscuit, cream cracker: 4 crackers
- Biscuit, oatcakes: 4 cakes
- Biscuit, savory: 2 biscuits
- Biscuit, shortbread: 1 biscuit
- Biscuit, sweet, plain: 2 biscuits
- Biscuit, wholegrain oat cereal biscuit: 2 biscuits
- Brazil nuts: Up to 10 nuts
- Hazelnuts: 24 hazelnuts
- Macadamia nuts: Up to 15 nuts
- Mixed nuts
- Peanuts
- Pecans: 15 halves
- Pine nuts
- Walnuts: Up to 15 nut halves
-
Grains & Flours:
- Bulgur / bourghal: 1/4 cup cooked, 44g serving
- Buckwheat
- Buckwheat flour
- Buckwheat noodles
- Brown rice / whole grain rice
- Cassava flour
- Chestnuts
- Cornflour / maize
- Crispbread
- Corncakes
- Cornflakes: 1/2 cup
- Cornflakes, gluten-free
- Millet
- Oatmeal: 1/2 cup
- Oats
- Oatcakes
- Polenta
- Popcorn
- Porridge and oat-based cereals
- Potato flour
- Pretzels
- Quinoa
- Rice: Basmati, Bomba, Brown, White, Wild (up to 1 cup), Rice noodles
- Rice bran
- Rice cakes
- Rice crackers
- Rice flakes
- Rice flour
- Sorghum
- Starch (maize, potato, tapioca)
- Tortilla chips / corn chips
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Seeds:
- Chia seeds
- Dill seeds
- Egusi seeds
- Flax seeds / linseeds: Up to 1 tbsp
- Hemp seeds
- Poppy seeds
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
Image alt text: An assortment of low FODMAP grains and nuts such as white rice, quinoa seeds, and almonds, displaying healthy carbohydrate and fat sources that are well-tolerated on a low FODMAP diet.
Condiments, Dips, Sweets, Sweeteners and Spreads
Flavor your food safely with these low FODMAP options.
- Aspartame
- Acesulfame K
- Almond butter
- Barbecue sauce: Check label carefully for high FODMAP ingredients.
- Capers: In vinegar or salted.
- Chocolate: Dark chocolate (5 squares), Milk chocolate (4 squares), White chocolate (3 squares).
- Chutney: 1 tablespoon.
- Dijon mustard
- Erythritol (E968 / 968)
- Fish sauce
- Golden syrup: 1 tsp.
- Glucose
- Glycerol (E422 / 422)
- Jam / jelly, strawberry
- Jam / jelly, raspberry: 2 tbsp.
- Ketchup (USA): 1 sachet.
- Maple syrup
- Marmalade
- Marmite
- Mayonnaise: Ensuring no garlic or onion.
- Miso paste
- Mustard
- Oyster sauce
- Pesto sauce: Less than 1 tbsp.
- Peanut butter
- Rice malt syrup
- Saccharine
- Shrimp paste
- Soy sauce
- Sriracha hot chilli sauce: 1 tsp.
- Stevia
- Sweet and sour sauce
- Sucralose
- Sugar (sucrose)
- Tahini paste
- Tamari sauce
- Tamarind paste
- Tomato sauce (outside USA): 2 sachets, 13g.
- Vegemite
- Vinegars: Apple cider vinegar (2 tbsp), Balsamic vinegar (2 tbsp), Rice wine vinegar.
- Worcestershire sauce: Has onion and garlic but very low amounts, making it low FODMAP.
Drinks and Protein Powders
Hydrate and fuel your body with these low FODMAP drinks.
- Alcohol: Limit intake as it can irritate the gut.
- Beer: Limited to one drink.
- Clear spirits: Vodka, Gin, Whiskey.
- Wine: Limited to one drink.
- Coffee:
- Espresso coffee, regular or decaffeinated, black.
- Espresso coffee, regular or decaffeinated, with up to 250ml lactose-free milk.
- Instant coffee, regular or decaffeinated, black.
- Instant coffee, regular or decaffeinated, with up to 250ml lactose-free milk.
- Coconut milk: 125ml.
- Coconut water: 100ml.
- Drinking chocolate powder
- Fruit juice: 125ml and safe fruits only.
- Kvass
- Lemonade: In low quantities.
- Protein powders:
- Egg protein
- Rice protein
- Sacha Inchi protein
- Whey protein isolate
- Soya milk: Made with soy protein.
- Sugar-free fizzy drinks / soft drinks / soda: Such as diet coke, in low quantities.
- ‘Sugar’ fizzy drinks / soft drinks / soda: That do not contain HFCS (e.g., lemonade, cola). Limit intake.
- Tea:
- Black tea, weak (e.g., PG Tips).
- Chai tea, weak.
- Fruit and herbal tea, weak (ensure no apple).
- Green tea
- Peppermint tea
- White tea
- Water
Dairy Foods and Eggs
Choose lactose-free dairy options and enjoy eggs freely.
- Butter
- Cheese:
- American Cheese (16g)
- Brie
- Camembert
- Cheddar
- Cottage cheese (2 tablespoons)
- Cream Cheese (2 tbsp)
- Feta
- Goat / chevre
- Haloumi (40g)
- Monterey Jack
- Mozzarella
- Paneer (2 tbsp)
- Parmesan
- Ricotta (2 tablespoons)
- Swiss
- Dairy-free chocolate pudding
- Eggs
- Margarine
- Milk:
- Almond milk
- Hemp milk (125ml)
- Lactose-free milk
- Macadamia milk
- Oat milk (30 ml, enough for cereal)
- Rice milk (up to 200ml per sitting)
- Sorbet
- Soy protein (avoid soya beans)
- Swiss cheese
- Tempeh
- Tofu: Drained and firm varieties.
- Whipped cream
- Yoghurt:
- Coconut yoghurt
- Greek yoghurt (23g)
- Lactose-free yoghurt
- Goats yoghurt
- Soy yoghurt (38g)
Image alt text: A collection of low FODMAP dairy alternatives and cheeses such as almond milk cartons, creamy feta cheese, and lactose-free yogurt, demonstrating dairy-free and low-lactose options for a FODMAP-friendly diet.
Cooking Ingredients, Herbs and Spices
Enhance flavors with these low FODMAP cooking essentials.
- Herbs: Basil, Bay leaves, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano, Pandan, Parsley, Rampa, Rosemary, Sage, Tarragon, Thyme.
- Spices: All spice, Black pepper, Cardamon, Chili powder (check ingredients), Chipotle chili powder, Cinnamon, Cloves, Cumin, Curry powder, Fennel seeds, Five spice, Goraka, Mustard seeds, Nutmeg, Paprika, Saffron, Star anise, Turmeric.
- Oils: Avocado oil, Canola oil, Coconut oil, Olive oil, Peanut oil, Rice bran oil, Sesame oil, Soybean oil, Sunflower oil, Vegetable oil.
- Garlic-infused oil
- Onion-infused oil
- Acai powder
- Asafoetida powder: Great onion substitute.
- Baking powder
- Baking soda
- Cacao powder
- Cocoa powder
- Cream: 2 tablespoons.
- Gelatine
- Ghee, clarified butter: 1 tbsp.
- Icing sugar
- Lard
- Maca Powder: 1 tsp.
- Mango Powder: 1 tsp.
- Matcha Powder: 1 tsp.
- Nutritional yeast
- Salt
- Soybean oil
- Tahini, hulled: 30g.
Conclusion
This fodmap food list serves as a comprehensive guide to help you navigate the low FODMAP diet with confidence. Remember, individual tolerances can vary, and it’s always best to work with a registered dietitian or healthcare professional for personalized dietary advice. While this list provides general guidance, paying attention to serving sizes and individual reactions is key to successfully managing your symptoms and enjoying a wider variety of foods over time. For further support, consider exploring resources like a FODMAP diet coach to help you implement and sustain these dietary changes effectively.
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