The Low Fodmap Food List is your essential guide for navigating the low FODMAP diet, designed to alleviate digestive issues and enhance your well-being, and FOODS.EDU.VN is here to assist you. This comprehensive list, featuring both foods to enjoy and those to avoid, simplifies the process of dietary adjustments. By understanding and utilizing this resource, you can effectively manage your symptoms and enjoy a diverse, satisfying diet, improving your gut health and overall quality of life.
1. What Is the Low FODMAP Diet?
The Low FODMAP diet is a dietary approach designed to reduce the intake of certain carbohydrates known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). These carbohydrates are poorly absorbed in the small intestine, leading to fermentation by bacteria in the large intestine. This fermentation process can cause gas, bloating, abdominal pain, and other digestive symptoms, particularly in individuals with irritable bowel syndrome (IBS) or other functional gastrointestinal disorders. FOODS.EDU.VN provides detailed information and resources to help you understand and implement this diet effectively.
The primary goal of the low FODMAP diet is to alleviate these symptoms by reducing the amount of fermentable carbohydrates available to gut bacteria. The diet is typically implemented in three phases: elimination, reintroduction, and maintenance.
1.1. Elimination Phase
During the elimination phase, high FODMAP foods are restricted for a period of 2-6 weeks. This allows the gut to calm down and symptoms to subside. Common high FODMAP foods to avoid include:
- Fruits: Apples, pears, mangoes, watermelon
- Vegetables: Onions, garlic, asparagus, cauliflower
- Dairy: Milk, yogurt, ice cream
- Grains: Wheat, rye, barley
- Legumes: Beans, lentils
1.2. Reintroduction Phase
Once symptoms have improved, the reintroduction phase begins. This involves systematically reintroducing individual FODMAP groups to identify which ones trigger symptoms. Each FODMAP group is tested separately over a period of a few days, while monitoring for any adverse reactions. This phase helps individuals understand their specific FODMAP sensitivities and tailor their diet accordingly.
1.3. Maintenance Phase
The final phase is the maintenance phase, where individuals reintroduce FODMAPs that they can tolerate in moderation, while continuing to avoid those that cause symptoms. This personalized approach allows for a more varied and sustainable long-term diet. FOODS.EDU.VN offers a wide range of recipes and meal plans to support you during the maintenance phase, ensuring you can enjoy a diverse and delicious diet without triggering symptoms.
2. Why Follow a Low FODMAP Diet?
The low FODMAP diet is primarily recommended for individuals experiencing symptoms of irritable bowel syndrome (IBS) and other functional gastrointestinal disorders. IBS is a chronic condition characterized by abdominal pain, bloating, gas, diarrhea, and constipation. Research has shown that reducing FODMAP intake can significantly alleviate these symptoms, improving overall quality of life. A study published in the “American Journal of Gastroenterology” found that up to 75% of individuals with IBS experienced symptom relief on a low FODMAP diet (Halmos et al., 2014). FOODS.EDU.VN provides expert guidance and resources to help individuals with IBS navigate this dietary approach successfully.
The diet can also benefit individuals with other conditions, such as small intestinal bacterial overgrowth (SIBO) and functional dyspepsia. In SIBO, an excessive amount of bacteria in the small intestine can lead to increased fermentation and symptoms similar to IBS. The low FODMAP diet helps reduce the amount of fermentable substrates available to these bacteria, thereby alleviating symptoms. For functional dyspepsia, which is characterized by chronic indigestion and stomach pain, reducing FODMAP intake can help decrease gas production and improve gastric motility, leading to symptom relief.
3. Understanding FODMAPs: The Key to Symptom Relief
FODMAPs, an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of short-chain carbohydrates that are poorly absorbed in the small intestine. This malabsorption leads to fermentation by gut bacteria in the large intestine, resulting in gas, bloating, abdominal pain, and altered bowel habits. Understanding each component of FODMAPs is crucial for effectively managing symptoms and tailoring your diet to your specific needs. FOODS.EDU.VN offers comprehensive explanations and resources to help you navigate the complexities of FODMAPs and their impact on your digestive health.
- Oligosaccharides: These include fructans and galacto-oligosaccharides (GOS). Fructans are found in wheat, rye, onions, and garlic, while GOS are present in legumes like beans and lentils.
- Disaccharides: The primary disaccharide of concern is lactose, found in dairy products like milk, yogurt, and ice cream.
- Monosaccharides: Fructose is the main monosaccharide of interest, particularly when it is in excess of glucose. High fructose fruits include apples, pears, and mangoes.
- Polyols: These sugar alcohols, such as sorbitol, mannitol, xylitol, and erythritol, are found in some fruits (e.g., avocados, stone fruits), vegetables (e.g., mushrooms, cauliflower), and artificial sweeteners.
4. Comprehensive Low FODMAP Food List: Your Ultimate Guide
Navigating the low FODMAP diet can be simplified with a comprehensive food list that clearly outlines which foods are safe to eat and which ones should be avoided. This list is an invaluable tool for meal planning, grocery shopping, and dining out. By referring to this guide, you can make informed food choices and confidently manage your symptoms. foods.edu.vn provides an extensive and regularly updated low FODMAP food list, ensuring you have the most accurate information at your fingertips.
4.1. Vegetables and Legumes
| Food | FODMAP Content | Safe Serving Size | Notes |
|---|---|---|---|
| Alfalfa | Low FODMAP | Unlimited | |
| Bamboo Shoots | Low FODMAP | Unlimited | |
| Bean Sprouts | Low FODMAP | Unlimited | |
| Beetroot, Canned & Pickled | Low FODMAP | Unlimited | |
| Black Beans | High FODMAP (GOS) | 1/4 cup (45g) | Limited quantity due to GOS content |
| Bok Choy | Low FODMAP | Unlimited | |
| Broccoli (Heads Only) | Low FODMAP | 3/4 cup | Stalks contain higher levels of FODMAPs |
| Broccoli (Stalks Only) | Moderate FODMAP | 1/3 cup | |
| Broccolini (Heads Only) | Low FODMAP | 1/4 cup | Stalks contain higher levels of FODMAPs |
| Broccolini (Stalks Only) | Moderate FODMAP | 3/4 cup | |
| Brussels Sprouts | High FODMAP (Fructans) | 2 sprouts | Limit serving size due to fructan content |
| Butternut Squash | Moderate FODMAP (Mannitol) | 1/4 cup | |
| Cabbage (Common & Red) | Moderate FODMAP (Fructans) | Up to 3/4 cup | |
| Callaloo | Low FODMAP | Unlimited | |
| Carrots | Low FODMAP | Unlimited | |
| Celeriac | Low FODMAP | Unlimited | |
| Celery | Moderate FODMAP (Mannitol) | Less than 5cm of stalk | |
| Chicory Leaves | Low FODMAP | Unlimited | |
| Chickpeas | High FODMAP (GOS) | 1/4 cup | Limited quantity due to GOS content |
| Chili | Low FODMAP (if tolerable) | As tolerated | Monitor tolerance, as chili can be an irritant for some individuals |
| Chives | Low FODMAP | Unlimited | |
| Cho Cho | Low FODMAP | 1/2 cup diced | |
| Choy Sum | Low FODMAP | Unlimited | |
| Collard Greens | Low FODMAP | Unlimited | |
| Corn/Sweet Corn | Moderate FODMAP (Sorbitol) | 1/2 cob | Tolerate in small amounts |
| Courgette | Low FODMAP | 65g | |
| Cucumber | Low FODMAP | Unlimited | |
| Eggplant/Aubergine | Low FODMAP | 1 cup | |
| Fennel (Bulb) | Low FODMAP | Up to 75g | |
| Fennel (Leaves) | Low FODMAP | Up to 15g | |
| Fermented Cabbage (Sauerkraut) | Low FODMAP | Up to 1/2 cup | |
| Green Beans | Low FODMAP | Unlimited | |
| Green Pepper/Bell Pepper | Low FODMAP | 1/2 cup | |
| Ginger | Low FODMAP | Unlimited | |
| Kale | Low FODMAP | Unlimited | |
| Karela | Low FODMAP | Unlimited | |
| Kumara (Sweet Potato) | Moderate FODMAP (Mannitol) | Up to 75g | |
| Leek Leaves | Low FODMAP | Unlimited | Avoid the bulb, which is high in FODMAPs |
| Lentils | High FODMAP (GOS) | Small amounts only | |
| Lettuce (Various Types) | Low FODMAP | Unlimited | Butter, Iceberg, Radicchio, Red Coral, Rocket, Romaine/Cos |
| Marrow | Low FODMAP | Unlimited | |
| Okra | Low FODMAP | Unlimited | |
| Olives | Low FODMAP | Unlimited | |
| Parsnip | Low FODMAP | Unlimited | |
| Peas, Snow | Moderate FODMAP (Mannitol) | 5 pods | |
| Pickled Gherkins | Low FODMAP | Unlimited | |
| Pickled Onions (Large) | Low FODMAP | Unlimited | |
| Potato | Low FODMAP | Unlimited | |
| Pumpkin | Moderate FODMAP (GOS) | Up to 63g | |
| Pumpkin, Canned | Moderate FODMAP (GOS) | 1/4 cup | |
| Radish | Low FODMAP | Unlimited | |
| Red Pepper/Bell Pepper | Low FODMAP | Unlimited | |
| Scallions/Spring Onions (Green) | Low FODMAP | Unlimited | Avoid the white bulb, which is high in FODMAPs |
| Seaweed/Nori | Low FODMAP | Unlimited | |
| Silverbeet/Chard | Low FODMAP | Unlimited | |
| Spaghetti Squash | Low FODMAP | Unlimited | |
| Spinach, Baby | Low FODMAP | Unlimited | |
| Spinach, English | Low FODMAP | Unlimited | |
| Squash | Moderate FODMAP (GOS) | Up to 63g | |
| Sun-Dried Tomatoes | Low FODMAP | 4 pieces | |
| Swede | Low FODMAP | Unlimited | |
| Swiss Chard | Low FODMAP | Unlimited | |
| Sweet Potato | Moderate FODMAP (Mannitol) | 1/2 cup | |
| Tomato (Canned, Cherry, Common, Roma) | Low FODMAP | Varies | Canned: 3/5 cup; Cherry: 5 cherries; Common: up to 65g |
| Tomato Juice | Low FODMAP | 1/2 glass | |
| Tomato Paste/Concentrate | Low FODMAP | 2 tablespoons | |
| Tomatillo, Fresh | Low FODMAP | 1 cup | |
| Tomatillos, Canned | Low FODMAP | 75g | |
| Turnip | Low FODMAP | 1/2 turnip | |
| Water Chestnuts | Low FODMAP | Unlimited | |
| Water Spinach | Low FODMAP | Unlimited | |
| Yam | Low FODMAP | Unlimited | |
| Zucchini | Low FODMAP | 65g |
4.2. Fruits
| Fruit | FODMAP Content | Safe Serving Size | Notes |
|---|---|---|---|
| Ackee | Low FODMAP | Unlimited | |
| Applesauce | High FODMAP (Fructose, Sorbitol) | 3/4 tsp | Limit serving size due to fructose and sorbitol content |
| Bananas, Unripe | Low FODMAP | 1 medium | Ripe bananas can be higher in FODMAPs |
| Bilberries | Low FODMAP | Unlimited | |
| Blueberries | Low FODMAP | 1 cup | |
| Breadfruit | Low FODMAP | Unlimited | |
| Carambola | Low FODMAP | Unlimited | |
| Cantaloupe | Low FODMAP | 3/4 cup | |
| Cranberry | Low FODMAP | 1 tbsp | |
| Clementine | Low FODMAP | Unlimited | |
| Coconut Cream | High FODMAP (Sorbitol) | 1/4 cup | |
| Coconut Flesh | Low FODMAP | 2/3 cup | |
| Coconut Sugar | Low FODMAP | 1 tsp | |
| Cranberry Juice | Low FODMAP | 3/4 glass | |
| Dates | Moderate FODMAP (Fructose, Sorbitol) | Up to 5 | |
| Dragon Fruit | Low FODMAP | Unlimited | |
| Lingonberries | Low FODMAP | Unlimited | |
| Grapes (Red/White) | Low FODMAP | 10g | |
| Guava, Ripe | Low FODMAP | Unlimited | |
| Honeydew/Galia Melon | Moderate FODMAP (Sorbitol) | 1/2 cup | |
| Jackfruit | Low FODMAP | 1/3 cup | |
| Kiwifruit | Low FODMAP | 2 small | |
| Lemon | Low FODMAP | Unlimited | Including lemon juice |
| Lime | Low FODMAP | Unlimited | Including lime juice |
| Mandarin | Low FODMAP | Unlimited | |
| Orange | Low FODMAP | Unlimited | |
| Passion Fruit | Low FODMAP | Unlimited | |
| Paw Paw | Low FODMAP | Unlimited | |
| Papaya | Low FODMAP | Unlimited | |
| Pineapple | Low FODMAP | Unlimited | |
| Plantain, Peeled | Low FODMAP | Unlimited | |
| Prickly Pear | Low FODMAP | Unlimited | |
| Raspberry | Low FODMAP | 1/3 cup | |
| Rhubarb | Low FODMAP | Unlimited | |
| Strawberry | Low FODMAP | 65g/5 medium | |
| Tamarind | Low FODMAP | Unlimited | |
| Tangelo | Low FODMAP | Unlimited |
4.3. Meats, Poultry, and Meat Substitutes
| Food | FODMAP Content | Notes |
|---|---|---|
| Beef | Low FODMAP | |
| Chicken | Low FODMAP | |
| Chorizo | Low FODMAP | Check ingredients to ensure no garlic is added |
| Foie Gras | Low FODMAP | |
| Kangaroo | Low FODMAP | |
| Lamb | Low FODMAP | |
| Pork | Low FODMAP | |
| Prosciutto | Low FODMAP | |
| Quorn, Mince | Low FODMAP | |
| Turkey | Low FODMAP | |
| Cold Cuts/Deli Meat | Low FODMAP | Ham and turkey breast are generally safe |
| Processed Meat | Variable | Check ingredients for high FODMAP additives like garlic or onion |
4.4. Fish and Seafood
| Food | FODMAP Content | Notes |
|---|---|---|
| Canned Tuna | Low FODMAP | |
| Fresh Fish | Low FODMAP | Cod, haddock, plaice, salmon, trout, and tuna are safe |
| Seafood | Low FODMAP | Crab, lobster, mussels, oysters, prawns, and shrimp are safe (ensure nothing else is added) |
4.5. Cereals, Grains, Breads, Biscuits, Pasta, Nuts, and Cakes
| Food | FODMAP Content | Safe Serving Size | Notes |
|---|---|---|---|
| Wheat-Free Breads | Low FODMAP | As directed | Check labels for high FODMAP ingredients |
| Gluten-Free Breads | Low FODMAP | As directed | Check labels for high FODMAP ingredients |
| Corn Bread | Low FODMAP | As directed | |
| Rice Bread | Low FODMAP | As directed | |
| Spelt Sourdough Bread | Low FODMAP | As directed | Sourdough process reduces FODMAP content |
| Potato Flour Bread | Low FODMAP | As directed | |
| Wheat-Free Pasta | Low FODMAP | As directed | |
| Gluten-Free Pasta | Low FODMAP | As directed | |
| Bread, Wheat | High FODMAP (Fructans) | 1 slice | |
| Almonds | Moderate FODMAP (Fructans) | 10 almonds | |
| Biscuit, Cream Cracker | Low FODMAP | 4 crackers | |
| Biscuit, Oatcakes | Low FODMAP | 4 cakes | |
| Biscuit, Savory | Low FODMAP | 2 biscuits | |
| Biscuit, Shortbread | Low FODMAP | 1 biscuit | |
| Biscuit, Sweet, Plain | Low FODMAP | 2 biscuits | |
| Biscuit, Whole-Grain Oat Cereal | Low FODMAP | 2 biscuits | |
| Brazil Nuts | Low FODMAP | Up to 10 nuts | |
| Bulgur | High FODMAP (Fructans) | 1/4 cup cooked | |
| Buckwheat | Low FODMAP | As directed | |
| Buckwheat Flour | Low FODMAP | As directed | |
| Buckwheat Noodles | Low FODMAP | As directed | |
| Brown Rice | Low FODMAP | As directed | |
| Cassava Flour | Low FODMAP | As directed | |
| Chestnuts | Low FODMAP | As directed | |
| Chips, Plain | Low FODMAP | As directed | |
| Cornflour/Maize | Low FODMAP | As directed | |
| Crispbread | Low FODMAP | As directed | |
| Corncakes | Low FODMAP | As directed | |
| Cornflakes | Low FODMAP | 1/2 cup | |
| Cornflakes, Gluten-Free | Low FODMAP | As directed | |
| Corn, Creamed and Canned | Moderate FODMAP (Sorbitol) | Up to 1/3 cup | |
| Corn Tortillas | Low FODMAP | 3 tortillas | |
| Crackers, Plain | Low FODMAP | As directed | |
| Flax Seeds | Low FODMAP | Up to 1 tbsp | |
| Flaxseed Oil | Low FODMAP | As directed | |
| Hazelnuts | Moderate FODMAP (Fructans, GOS) | 24 hazelnuts | |
| Kellogg’s Corn Flakes | Low FODMAP | As directed | US version |
| Kellogg’s Crispix | Low FODMAP | As directed | US version |
| Kellogg’s Frosted Flakes | Low FODMAP | As directed | US version |
| Kellogg’s Frosted Krispies | Low FODMAP | As directed | US version |
| Kellogg’s Rice Krispies | Low FODMAP | As directed | US version |
| Macadamia Nuts | Low FODMAP | Up to 15 nuts | |
| Millet | Low FODMAP | As directed | |
| Mixed Nuts | Variable | Check labels | Ensure no high FODMAP nuts are included |
| Oatmeal | Moderate FODMAP (GOS) | 1/2 cup | |
| Oats | Low FODMAP | As directed | |
| Oatcakes | Low FODMAP | As directed | |
| Pastry, Filo/Phyllo | Low FODMAP | 1 sheet | |
| Pastry, Puff | Low FODMAP | 1/4 sheet | |
| Peanuts | Low FODMAP | As directed | |
| Pecans | Low FODMAP | 15 halves | |
| Pine Nuts | Low FODMAP | As directed | |
| Polenta | Low FODMAP | As directed | |
| Popcorn | Low FODMAP | As directed | |
| Porridge | Moderate FODMAP (GOS) | As directed | Limit serving size |
| Potato Flour | Low FODMAP | As directed | |
| Pretzels | Low FODMAP | As directed | |
| Quinoa | Low FODMAP | As directed | |
| Pasta, Wheat | High FODMAP (Fructans) | Up to 1/2 cup cooked | |
| Rice | Low FODMAP | As directed | Basmati, Bomba, Brown, White |
| Rice Noodles | Low FODMAP | As directed | |
| Rice Bran | Low FODMAP | As directed | |
| Rice Cakes | Low FODMAP | As directed | |
| Rice Crackers | Low FODMAP | As directed | |
| Rice Flakes | Low FODMAP | As directed | |
| Rice Flour | Low FODMAP | As directed | |
| Seeds | Low FODMAP | As directed | Chia, Dill, Egusi, Hemp, Poppy, Pumpkin, Sesame, Sunflower |
| Starch | Low FODMAP | As directed | Maize, Potato, Tapioca |
| Sorghum | Low FODMAP | As directed | |
| Tortilla Chips/Corn Chips | Low FODMAP | As directed | |
| Walnuts | Low FODMAP | Up to 15 nut halves |
4.6. Condiments, Dips, Sweets, Sweeteners, and Spreads
| Food | FODMAP Content | Safe Serving Size | Notes |
|---|---|---|---|
| Aspartame | Low FODMAP | As directed | |
| Acesulfame K | Low FODMAP | As directed | |
| Almond Butter | Low FODMAP | As directed | |
| Barbecue Sauce | Variable | Check label | Ensure no high FODMAP ingredients |
| Capers in Vinegar | Low FODMAP | As directed | |
| Capers, Salted | Low FODMAP | As directed | |
| Chocolate | Variable | Check labels | Dark (5 squares), Milk (4 squares), White (3 squares) |
| Chutney | Variable | 1 tablespoon | |
| Dijon Mustard | Low FODMAP | As directed | |
| Erythritol | Low FODMAP | As directed | |
| Fish Sauce | Low FODMAP | As directed | |
| Golden Syrup | Low FODMAP | 1 tsp | |
| Glucose | Low FODMAP | As directed | |
| Glycerol | Low FODMAP | As directed | |
| Jam/Jelly, Strawberry | Low FODMAP | As directed | |
| Jam/Jelly, Raspberry | Low FODMAP | 2 tbsp | |
| Ketchup (USA) | Low FODMAP | 1 sachet | |
| Maple Syrup | Low FODMAP | As directed | |
| Marmalade | Variable | Check labels | |
| Marmite | Low FODMAP | As directed | |
| Mayonnaise | Low FODMAP | As directed | Ensure no garlic or onion |
| Miso Paste | Low FODMAP | As directed | |
| Mustard | Low FODMAP | As directed | |
| Oyster Sauce | Low FODMAP | As directed | |
| Pesto Sauce | Moderate FODMAP (Fructans) | Less than 1 tbsp | |
| Peanut Butter | Low FODMAP | As directed | |
| Rice Malt Syrup | Low FODMAP | As directed | |
| Saccharine | Low FODMAP | As directed | |
| Shrimp Paste | Low FODMAP | As directed | |
| Soy Sauce | Low FODMAP | As directed | |
| Sriracha | Low FODMAP | 1 tsp | |
| Stevia | Low FODMAP | As directed | |
| Sweet and Sour Sauce | Variable | Check labels | |
| Sucralose | Low FODMAP | As directed | |
| Sugar | Low FODMAP | As directed | Also called sucrose |
| Tahini Paste | Low FODMAP | As directed | |
| Tamari Sauce | Low FODMAP | As directed | |
| Tomato Sauce | Low FODMAP | 2 sachets (13g) | Outside USA |
| Vegemite | Low FODMAP | As directed | |
| Vinegars | Low FODMAP | As directed | Apple cider vinegar, Balsamic vinegar, Rice wine vinegar |
| Worcestershire Sauce | Low FODMAP | Small amounts | Contains onion and garlic but in very low amounts |
4.7. Drinks and Protein Powders
| Food | FODMAP Content | Safe Serving Size | Notes |
|---|---|---|---|
| Alcohol | Irritant | Limited intake | Beer (1 drink), Clear spirits, Wine (1 drink) |
| Coffee | Low FODMAP | As directed | Espresso, Instant coffee with lactose-free milk |
| Coconut Milk | Moderate FODMAP (Sorbitol) | 125ml | |
| Coconut Water | Low FODMAP | 100ml | |
| Drinking Chocolate Powder | Low FODMAP | As directed | |
| Fruit Juice | Variable | 125ml | Safe fruits only |
| Kvass | Low FODMAP | As directed | |
| Lemonade | Variable | Low quantities | |
| Protein Powders | Low FODMAP | As directed | Egg protein, Rice protein, Sacha Inchi protein, Whey protein isolate |
| Soya Milk | Low FODMAP | As directed | Made with soy protein |
| Sugar-Free Fizzy Drinks | Variable | Low quantities | Aspartame and acesulfame k can be irritants |
| Sugar Fizzy Drinks | Variable | Limit intake | Can cause gut irritation |
| Tea | Low FODMAP | As directed | Black tea (weak), Chai tea (weak), Green tea, Peppermint tea, White tea |
| Water | Low FODMAP | As directed |
4.8. Dairy Foods and Eggs
| Food | FODMAP Content | Safe Serving Size | Notes |
|---|---|---|---|
| Butter | Low FODMAP | As directed | |
| Cheese | Variable | Check labels | American, Brie, Camembert, Cheddar, Cottage, Cream Cheese, Feta, Goat, Haloumi, Monterey Jack, Mozzarella, Paneer, Parmesan, Ricotta, Swiss |
| Dairy-Free Chocolate Pudding | Low FODMAP | As directed | |
| Eggs | Low FODMAP | As directed | |
| Margarine | Low FODMAP | As directed | |
| Milk | Variable | Check labels | Almond milk, Hemp milk, Lactose-free milk, Macadamia milk, Oat milk, Rice milk |
| Sorbet | Low FODMAP | As directed | |
| Soy Protein | Low FODMAP | As directed | |
| Swiss Cheese | Low FODMAP | As directed | |
| Tempeh | Low FODMAP | As directed | |
| Tofu | Low FODMAP | As directed | Drained and firm varieties |
| Whipped Cream | Low FODMAP | As directed | |
| Yogurt | Variable | Check labels | Coconut yogurt, Greek yogurt, Lactose-free yogurt, Goats yogurt, Soy yogurt |
4.9. Cooking Ingredients, Herbs, and Spices
| Food | FODMAP Content | Notes |
|---|---|---|
| Herbs | Low FODMAP |
