Embarking on a low FODMAP diet can feel overwhelming, but understanding which foods are suitable is the first step to success. This comprehensive FODMAP food list is designed to simplify your dietary journey, helping you identify both high and low FODMAP options to manage your digestive health effectively. By familiarizing yourself with this guide, you can confidently navigate the elimination phase and beyond, making informed food choices that support your wellbeing. For a handy reference, you might also find our printable FODMAP food list useful.
For those seeking convenient and delicious low FODMAP options, Casa de Sante offers a wide range of FODMAP-friendly products. Their selection, including flavorful stocks and salsas and essential pantry foods, can significantly ease your transition to a low FODMAP lifestyle. We highly recommend exploring their offerings to enhance both the ease and enjoyment of your diet.
If you’re looking for recipe inspiration or a tool to track your dietary intake, consider resources like The Low-FODMAP Recipe Book for meal ideas and the Low FODMAP Food Journal for monitoring your food intake and symptoms.
High FODMAP Foods: Items to Limit or Avoid
When following a low FODMAP diet, it’s crucial to understand which foods are high in FODMAPs and should be restricted, especially during the elimination phase. FODMAPs are types of carbohydrates that can be poorly absorbed in the small intestine, leading to digestive discomfort in sensitive individuals. Here’s a detailed list of high FODMAP foods categorized for your convenience.
Vegetables and Legumes
Certain vegetables and legumes are high in FODMAPs and may trigger symptoms. It’s important to note that garlic and onions are particularly high in fructans, a type of FODMAP, and should be avoided as much as possible in all forms, including powders and salts.
- Artichokes
- Asparagus
- Baked beans
- Beetroot, fresh
- Black eyed peas
- Broad beans
- Butter beans
- Cassava
- Cauliflower
- Celery (stalks greater than 5cm)
- Choko
- Falafel
- Garlic (all forms, including garlic salt, garlic powder)
- Haricot beans
- Kidney beans
- Kelp / Kombu
- Leek bulb
- Lima beans
- Mange Tout
- Mixed vegetables
- Mung beans
- Mushrooms
- Onions (all forms, including onion powder, pickled onions)
- Peas, sugar snap
- Pickled vegetables
- Red kidney beans (over 85g)
- Savoy Cabbage (over 1/2 cup)
- Scallions / spring onions (bulb / white part)
- Shallots
- Soy beans / soya beans
- Split peas
- Taro
Fruits
Fruits are a healthy part of a balanced diet, but some are high in fructose, a type of FODMAP, and should be limited on a low FODMAP diet.
- Apples (including Pink Lady and Granny Smith)
- Apricots
- Avocado
- Bananas, ripe
- Blackberries
- Blackcurrants
- Boysenberry
- Cherries
- Currants
- Custard apple
- Feijoa
- Figs
- Goji berries
- Grapefruit (over 80g)
- Guava, unripe
- Juniper Berry, dried
- Lychee
- Mango
- Nectarines (over 1/2 a nectarine)
- Paw paw, dried
- Peaches
- Pears
- Persimmon
- Pineapple, dried
- Plums
- Pomegranate
- Prunes
- Raisins (over 1 tbsp / 13g)
- Sea buckthorns
- Sultanas
- Tamarillo
- Tinned fruit in apple / pear juice
- Watermelon
Meats, Poultry, and Meat Substitutes
Most meats and poultry are naturally low in FODMAPs. However, it’s important to be mindful of added ingredients, especially garlic and onion, in processed meats like sausages and chorizo.
- Chorizo (if garlic added)
- Sausages (check ingredients for high FODMAP additives)
Cereals, Grains, Breads, Biscuits/Cookies, Pasta, Nuts, and Cakes
This category includes many staple foods, but those containing wheat and rye are generally high in fructans. Always check labels for wheat content and be aware of portion sizes for 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
- Wheat bread (over 1 slice)
- Breadcrumbs
- Cakes
- Cashews
- Cereal bars, wheat-based
- Chestnut flour
- Couscous
- Croissants
- Crumpets
- Einkorn flour
- Egg noodles
- Freekeh
- Gnocchi
- Granola bar
- Muffins
- Muesli bar
- Muesli cereal
- Pasta, wheat (over 1/2 cup cooked)
- Pistachios
- Rye
- Rye crispbread
- Semolina
- Spelt flour
- Udon noodles
- Wheat bran
- Wheat cereals
- Wheat flour
- Wheat germ
- Wheat noodles
- Wheat rolls
Condiments, Dips, Sweets, Sweeteners, and Spreads
Many condiments, dips, and sweeteners contain high FODMAP ingredients like fructose, high fructose corn syrup, honey, and certain polyols. Sugar-free sweets often contain polyols, which are also FODMAPs.
- Agave
- Caviar dip
- Fructose
- Fruit bar
- Gravy (if it contains onion)
- High fructose corn syrup (HFCS)
- Honey
- Hummus / houmous
- Inulin (sweetener)
- Isomalt (E953 / 953) (sweetener)
- Jam, mixed berries
- Jam, strawberry (if contains HFCS)
- Lactitol (E966 / 966) (sweetener)
- Maltitol (E965 / 965) (sweetener)
- Mannitol (E241 / 421) (sweetener)
- Molasses
- Pesto sauce
- Quince paste
- Relish / vegetable pickle
- Sorbitol (E420 / 420) (sweetener)
- Stock cubes
- Sugar-free sweets containing polyols (ending in -ol or isomalt)
- Sweeteners and corresponding E numbers listed above
- Tzatziki dip
- Wasabi
- Xylitol (E967 / 967) (sweetener)
Prebiotic Foods
Be aware that some prebiotic foods, often found in yogurts and snack bars, are high in FODMAPs.
- Fructooligosaccharides (FOS)
- Inulin
- Oligofructose
Drinks and Protein Powders
Certain drinks, especially those high in fructose or containing milk or soy, can be high in FODMAPs. Be mindful of portion sizes for alcoholic beverages and fruit juices.
- Beer (if drinking more than one bottle)
- Black tea with added soy milk
- Chai tea, strong
- Chamomile tea, strong
- Cordial, apple and raspberry with 50-100% real juice
- Cordial, orange with 25-50% real juice
- Dandelion tea, strong
- Fennel tea
- Fruit and herbal teas with apple added
- Fruit juices (in large quantities or made of apple, pear, mango)
- Herbal tea, strong
- Kombucha
- Malted chocolate flavored drink
- Meal replacement drinks containing milk-based products (e.g., Ensure, Slim Fast)
- Oolong tea
- 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
- Whey protein concentrate (unless lactose-free)
- Whey protein hydrolyzed (unless lactose-free)
- Wine (if drinking more than one glass)
Dairy Foods
Traditional dairy products are a significant source of lactose, a type of FODMAP. Many dairy items, therefore, are high in FODMAPs, but lactose-free alternatives are widely available.
- Buttermilk
- Cheese, ricotta
- Cow milk
- Cream
- Custard
- Evaporated milk
- Gelato
- Goat milk
- Ice cream
- Kefir
- Milk (cow, goat, sheep’s, evaporated)
- Sheep’s milk
- Sour cream (over 2tbsp)
- Yoghurt
Cooking Ingredients
Some less obvious cooking ingredients can also contribute to your FODMAP load.
- Carob powder / carob flour
Low FODMAP Foods: Enjoyable Options
The good news is that there’s a wide variety of delicious and nutritious foods that are low in FODMAPs. This list focuses on foods you can enjoy in a low FODMAP diet, often with specified serving sizes to maintain low FODMAP levels. For even more options, explore FODMAP-free foods on our FODMAP Stacking and FODMAP Free Foods page. FODY Foods also provides a fantastic range of ready-made and flavorful low FODMAP sauces, oils, and snacks.
Vegetables and Legumes
Many vegetables are naturally low in FODMAPs or can be consumed in specific quantities.
- Alfalfa
- Bamboo shoots
- Bean sprouts
- Beetroot, canned and pickled
- Black beans (1/4 cup / 45g)
- Bok choy / pak choi
- Broccoli, heads only (3/4 cup)
- Broccoli, stalks only (1/3 cup)
- Broccolini, heads only (1/4 cup)
- Broccolini, stalks only (3/4 cup)
- Brussels sprouts (2 sprouts)
- Butternut squash (1/4 cup)
- Cabbage, common and red (up to 3/4 cup)
- Callaloo
- Carrots
- Celeriac
- Celery (stalks less than 5cm)
- Chicory leaves
- Chick peas (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 / Zucchini (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)
- Ginger
- Green beans
- Green pepper / green bell pepper / green capsicum (1/2 cup)
- Kale
- Karela
- Kumara, sweet potato, purple and white (up to 75g)
- Leek leaves
- Lentils (in small amounts)
- Lettuce (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)
- 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)
- Tomatillo, fresh (1 cup)
- Tomatillos, canned (75g)
- Tomato (canned, cherry, common, roma)
- Tomato, canned (3/5 cup)
- Tomato, cherry (5 cherries)
- Tomato, common (up to 65g)
- Tomato juice (1/2 glass)
- Tomato paste / concentrate (2 tablespoons)
- Turnip (1/2 turnip)
- Water chestnuts
- Water Spinach
- Yam
Fruits
Enjoy a variety of fruits in moderation as part of your low FODMAP diet. Portion sizes are important to keep fructose levels within tolerance.
- Ackee
- Applesauce (3/4 tsp)
- Bananas, unripe (1 medium)
- Bilberries
- Blueberries (1 cup)
- Breadfruit
- Cantaloupe (3/4 cup)
- Carambola
- Clementine
- Coconut cream (1/4 cup)
- Coconut flesh (2/3 cup)
- Coconut sugar (1 tsp)
- Cranberry (1 tbsp)
- Cranberry juice (3/4 glass)
- Dates (up to 5)
- Dragon fruit
- Galia melon (1/2 cup)
- Grapes, red and white (10 grapes)
- Guava, ripe
- Honeydew melon (1/2 cup)
- Jackfruit (1/3 cup)
- Kiwifruit (2 small)
- Lemon (including lemon juice)
- Lime (including lime juice)
- Lingonberries
- Mandarin
- Orange
- Papaya
- Passion fruit
- Paw paw
- Pineapple
- Plantain, peeled
- Prickly pear / nopales
- Raspberry (1/3 cup)
- Rhubarb
- Strawberry (65g / about 5 medium strawberries)
- Tamarind
- Tangelo
Meats, Poultry, and Meat Substitutes
Most unprocessed meats and poultry are low FODMAP, making them excellent protein sources on this diet.
- Beef
- Chicken
- Cold cuts / deli meat / cold meats such as ham and turkey breast
- Foie gras
- Kangaroo
- Lamb
- Pork
- Processed meat (check ingredients for high FODMAP additives)
- Prosciutto
- Quorn, mince
- Turkey
Fish and Seafood
Seafood is naturally low in FODMAPs, offering great variety for your meals.
- Canned tuna
- Crab
- Fresh fish (Cod, Haddock, Plaice, Salmon, Trout, Tuna)
- Lobster
- Mussels
- Oysters
- Prawns
- Seafood (ensuring no high FODMAP additives)
- Shrimp
Cereals, Grains, Breads, Biscuits, Pasta, Nuts, and Cakes
Choose gluten-free or wheat-free options, and be mindful of portion sizes for grains and nuts to stay within low FODMAP limits.
- Almonds (10 almonds)
- Basmati rice
- 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)
- Bomba rice
- Brazil nuts (up to 10 nuts)
- Bread, corn bread
- Bread, potato flour bread
- Bread, rice bread
- Bread, spelt sourdough bread
- Bread, wheat (1 slice)
- Brown rice / whole grain rice
- Buckwheat
- Buckwheat flour
- Buckwheat noodles
- Bulgur / bourghal (1/4 cup cooked, 44g serving)
- Cassava flour
- Chestnuts
- Chia seeds (up to 1 tbsp)
- Chips, plain / potato crisps, plain
- Corn cakes
- Corn flakes (1/2 cup)
- Corn flakes, gluten-free
- Corn, creamed and canned (up to 1/3 cup)
- Corn flour / maize
- Corn tortillas (3 tortillas)
- Crackers, plain
- Dill seeds
- Egusi seeds
- Flax seeds / linseeds (up to 1 tbsp)
- Flaxseed Oil
- Hazelnuts (24 hazelnuts)
- Hemp seeds
- Kellogg’s (US): Corn Flakes, Crispix, Frosted Flakes, Frosted Krispies, Rice Krispies
- Macadamia nuts (up to 15 nuts)
- Millet
- Mixed nuts
- Oat cakes
- Oat milk (30 ml, enough for cereal)
- Oatmeal (1/2 cup)
- Oats
- Pastry, filo / phyllo (1 sheet)
- Pastry, puff (1/4 sheet)
- Pasta, wheat-free or gluten-free
- Pasta, wheat (up to 1/2 cup cooked)
- Peanuts
- Pecans (15 halves)
- Pine nuts
- Polenta
- Popcorn
- Poppy seeds
- Porridge and oat-based cereals
- Potato flour
- Pretzels
- Pumpkin seeds
- Quinoa
- Rice bran
- Rice cakes
- Rice crackers
- Rice flakes
- Rice flour
- Rice milk (up to 200ml per sitting)
- Rice noodles
- Sesame seeds
- Sorghum
- Spelt sourdough bread
- Starch, maize, potato and tapioca
- Sunflower seeds
- Tortilla chips / corn chips
- Walnuts (up to 15 nut halves)
- White rice
- Wild rice (up to 1 cup)
- Wheat-free breads
- Gluten-free breads
- Wheat-free or gluten-free pasta
Condiments, Dips, Sweets, Sweeteners, and Spreads
Flavor your meals with low FODMAP condiments and sweeteners, being mindful of ingredients and serving sizes.
- Acesulfame K (sweetener)
- Almond butter
- Aspartame (sweetener)
- Barbecue sauce (check label carefully)
- Balsamic vinegar (2 tbsp)
- Capers in vinegar
- Capers, salted
- Chutney (1 tablespoon)
- Dijon mustard
- Erythritol (E968 / 968) (sweetener)
- Fish sauce
- Glucose (sweetener)
- Glycerol (E422 / 422) (sweetener)
- Golden syrup (1 tsp)
- Jam / jelly, raspberry (2 tbsp)
- Jam / jelly, strawberry
- Ketchup (USA) (1 sachet)
- Maple syrup
- Marmalade
- Marmite
- Mayonnaise (ensuring no garlic or onion in ingredients)
- Miso paste
- Mustard
- Oyster sauce
- Peanut butter
- Pesto sauce (less than 1 tbsp)
- Rice malt syrup
- Rice wine vinegar
- Saccharine (sweetener)
- Shrimp paste
- Soy sauce
- Sriracha hot chilli sauce (1 tsp)
- Stevia (sweetener)
- Sucralose (sweetener)
- Sugar / sucrose (sweetener)
- Sweet and sour sauce
- 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 (in very small amounts)
Drinks and Protein Powders
Stay hydrated and enjoy a variety of low FODMAP beverages.
- Alcohol (in moderation): Beer (limited to one drink), Clear spirits (Vodka, Gin, Whiskey), Wine (limited to one drink)
- Black tea, weak (e.g., PG Tips)
- Chai tea, weak
- Coffee (Espresso, Instant) regular or decaffeinated, black or with up to 250ml lactose-free milk
- Coconut milk (125ml)
- Coconut water (100ml)
- Drinking chocolate powder
- Egg protein powder
- Fruit juice (125ml and safe fruits only)
- Fruit and herbal tea, weak (ensure no apple added)
- Green tea
- Kvass
- Lemonade (in low quantities)
- Peppermint tea
- Protein powders: Egg protein, Rice protein, Sacha Inchi protein, Whey protein isolate
- Rice protein powder
- Sacha Inchi protein powder
- ‘Sugar’ fizzy drinks / soft drinks / soda (that do not contain HFCS, limit intake)
- Sugar-free fizzy drinks / soft drinks / soda (in low quantities)
- Soy milk made with soy protein
- Tea: Black tea, Chai tea, Fruit and herbal tea, Green tea, Peppermint tea, White tea (weak versions and ensure no high FODMAP additives)
- Water
- Whey protein isolate
- White tea
Dairy Foods and Eggs
Choose lactose-free dairy alternatives and enjoy certain cheeses in moderation.
- Almond milk
- American Cheese (16g)
- Brie cheese
- Butter
- Camembert cheese
- Cheddar cheese
- Cheese (American, Brie, Camembert, Cheddar, Cottage, Cream Cheese, Feta, Goat/chevre, Haloumi, Monterey Jack, Mozzarella, Paneer, Parmesan, Ricotta, Swiss)
- Coconut yoghurt
- Cottage cheese (2 tablespoons)
- Cream cheese (2 tbsp)
- Dairy-free chocolate pudding
- Eggs
- Feta cheese
- Goat / chevre cheese
- Goats yoghurt
- Greek yoghurt (23g)
- Haloumi cheese (40g)
- Hemp milk (125ml)
- Lactose-free milk
- Lactose-free yoghurt
- Macadamia milk
- Margarine
- Milk (Almond, Hemp, Lactose-free, Macadamia, Oat, Rice)
- Monterey Jack cheese
- Mozzarella cheese
- Oat milk (30 ml, enough for cereal)
- Paneer cheese (2 tbsp)
- Parmesan cheese
- Rice milk (up to 200ml per sitting)
- Ricotta cheese (2 tablespoons)
- Sorbet
- Soy protein (avoid soya beans)
- Soy yoghurt (38g)
- Swiss cheese
- Tempeh
- Tofu (drained and firm varieties)
- Whipped cream
- Yoghurt (Coconut, Goats, Greek, Lactose-free, Soy)
Cooking Ingredients, Herbs, and Spices
Enhance your low FODMAP cooking with these safe herbs, spices, and cooking oils.
- Acai powder
- All spice
- Asafoetida powder (onion substitute)
- Avocado oil
- Baking powder
- Baking soda
- Basil
- Bay leaves
- Black pepper
- Cacao powder
- Canola oil
- Cardamom
- Chili powder (check ingredients)
- Chipotle chili powder
- Cilantro / Coriander
- Cinnamon
- Cloves
- Cocoa powder
- Coconut oil
- Coriander seeds / Cilantro seeds
- Cream (2 tablespoons)
- Cumin
- Curry leaves
- Curry powder
- Dill seeds
- Fennel seeds
- Fenugreek
- Five spice
- Garlic infused oil
- Gelatine
- Ghee, clarified butter (1 tbsp)
- Ginger
- Goraka
- Gotukala
- Herbs (Basil, Bay leaves, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano, Pandan, Parsley, Rampa, Rosemary, Sage, Tarragon, Thyme)
- Icing sugar
- Lard
- Lemongrass
- Maca Powder (1 tsp)
- Mango Powder (1 tsp)
- Matcha Powder (1 tsp)
- Mint
- Mustard seeds
- Nutmeg
- Nutritional yeast
- Olive oil
- Onion infused oil
- Oregano
- Pandan
- Paprika
- Parsley
- Peanut oil
- Rampa
- Rice bran oil
- Rosemary
- Sage
- Saffron
- Salt
- Sesame oil
- Soybean oil
- Spices (All spice, Black pepper, Cardamom, Chili powder, Chipotle chili powder, Cinnamon, Cloves, Cumin, Curry powder, Fennel seeds, Five spice, Goraka, Mustard seeds, Nutmeg, Paprika, Saffron, Star anise, Turmeric)
- Star anise
- Sunflower oil
- Tahini, hulled (30g)
- Tarragon
- Thyme
- Turmeric
- Vegetable oil
Navigating the low FODMAP diet requires careful attention to food choices. This FODMAP food list provides a solid foundation for understanding which foods to include and limit. For personalized guidance and support, consider consulting a FODMAP diet coach to help you manage your diet effectively and improve your digestive health.
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