Low FODMAP Food List
Keep this list handy while you shop for groceries. For instant FODMAP analysis of packaged foods, download our mobile app.
Instructions
Seek - These foods are low FODMAP at a reasonable serving size.
Research - These foods could be low, moderate, or high FODMAP depending on preparation, processing, and/or serving size. Click the ingredient to learn more.
Avoid - These foods are high FODMAP at a reasonable serving size. Click the ingredient to learn more.
Categories
Clinical Contributors
- Vanessa Vargas, RD - USA (Lead)
- Liz McMahon, RD - USA
- Joanna Baker, APD - Australia
- Jas Saurai, RD - United Kingdom
- Audrey Inouye, RD - Canada
Baking
Seek
- Cocoa powder
- Flour, arrowroot
- Flour, buckwheat
- Flour, corn
- Flour, gluten free (made without beans and soy)
- Flour, green banana
- Flour, maize
- Flour, millet
- Flour, quinoa
- Flour, rice
- Flour, sorghum
- Flour, spelt, sieved
- Flour, tapioca
- Flour, teff
- Flour, yam
- Malt extract
- Starch, corn
- Starch, potato
- Vanilla
- Vital wheat gluten
- Xanthan gum
Research
-
Flour, Almond
Almonds can be high or low FODMAP depending on serving size. Check the Monash app for more details. Almondmilks are typically low FODMAP, because they contain very few almonds per serving.
- Flour, chickpea (besan, garbanzo)
Chickpeas (also called garbanzo beans) can be high or low FODMAP depending on preparation and serving size. Canned, drained chickpeas are low FODMAP in moderate serves. Check the Monash app for more details.
- Flour, einkorn
Einkorn is a variety of wheat. The Low FODMAP Diet is not a wheat or gluten-free diet, but wheat should be limited during the elimination phase. Check the Monash app for more details.
- Flour, emmer
Emmer is a variety of wheat. The Low FODMAP Diet is not a wheat or gluten-free diet, but wheat should be limited during the elimination phase. Check the Monash app for more details.
- Flour, flaxseed (linseed)
Flaxseed flour can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Flour, graham (gram)
Graham flour is made from wheat. The Low FODMAP Diet is not a wheat or gluten-free diet, but wheat should be limited during the elimination phase. Check the Monash app for more details.
- Flour, kamut
Kamut (also called khorasan) is a variety of wheat. The Low FODMAP Diet is not a wheat or gluten-free diet, but wheat should be limited during the elimination phase. Check the Monash app for more details.
- Flour, spelt
Spelt is a variety of wheat. The Low FODMAP Diet is not a wheat or gluten-free diet, but wheat should be limited during the elimination phase. Check the Monash app for more details.
- Flour, wheat
Wheat and wheat flour do not have a known low FODMAP serving size. However, small portions of many wheat-based foods (bread, cereal, pasta etc.) do have a low FODMAP portion (check the Monash app for more details). While we recommend limiting wheat during the elimination phase, you may want to consider testing your tolerance with a small portion when symptoms are well managed.
Avoid
- Chicory
Chicory, often added to boost sweetness and fiber, is high FODMAP at a normal serving size. Unlike most fibers, chicory breaks down quickly in the small intestine, which can cause pain for those with IBS. We recommend avoiding all foods and beverages with chicory, chicory root, or chicory extract. Chicory leaves, however, are low FODMAP.
- Flour, amaranth
While amaranth is low FODMAP, amaranth flour is high FODMAP at a normal serving size.
- Flour, barley
Malted barley flour is untested. But barley is high in FODMAPs due to excess fructan and GOS. While we recommended that you avoid barley, you may want to consider testing your tolerance with a small portion of malted barley flour when symptoms are well managed.
- Flour, bean-based
Most beans and bean flours are high FODMAP at a normal serving size. However, some drained, canned, and/or sprouted beans do have a low FODMAP serving size. Check the Monash app for more details.
- Flour, chestnut
Although chestnuts are low FODMAP, chestnut flour is high FODMAP at a normal serving size.
- Flour, coconut
Coconut flour is high FODMAP at a normal serving size.
- Flour, lentil-based
While lentils can be high or low FODMAP depending on preparation and servingt size, lentil flour is high FODMAP.
- Flour, lupin
Lupin beans and lupin flour are typically high FODMAP at a normal serving size.
- Flour, rye
Rye, rye bread, and rye flour are all high FODMAP at a normal serving size.
- Flour, soy
Soy flour is made from ground soybeans. Most foods containing soybeans are high FODMAP, but some low FODMAP varieties include firm tofu, tempeh, soy sauce, and edamame.
- Inulin
Inulin, derived from the chicory plant, is often used to boost fiber and sweetness in processed foods. It is high FODMAP at a normal serving size.
Want specific products? Check out our post on Low FODMAP Baking Essentials
Beverages
Seek
- Beer
- Ceralyte
- Cerasport
- Coffee
- Gin
- Juice, carrot
- Juice, cranberry
- Juice, tomato
- Kool-Aid
- Lemonade (no high fructose corn syrup)
- Soda, diet
- Soda (made from sugar)
- Soda (sweetened with Stevia)
- Tea, black (weak)
- Tea, green
- Tea, peppermint
- Tequila
- Vodka
- Water, seltzer
- Water, sparkling
- Whiskey
- Wine
Research
- Juice, aloe
- Juice, orange
While a single serve of oranges is low in FODMAPs, orange juice can be high in fructose depending on the processing. For example, fresh orange juice has a lower FODMAP load than reconstituted juice. Check the Monash app for more details.
- Juice, pineapple
Pineapple juice can be high or low FODMAP depending on serving size.
- Kombucha
Kombucha can be high or low FODMAP depending on serving size. Check the Monash app for more details.
Avoid
- Juice, apple
Apples, applesauce, apple juice, and apple cider are all high FODMAP at a normal serving size. Apple cider vinegar, however, is low FODMAP.
- Juice, apricot
Apricots and apricot juice are high FODMAP at a normal serving size.
- Rum
Rum is high FODMAP at a normal serving size.
- Sherry
Dessert wines like sherry and port contain excess fructose, which makes them high FODMAP at a normal serving size.
- Soda/fizzy drinks (made from high fructose corn syrup)
High fructose corn syrup combines fructose-enriched syrup with dextrose syrup. It is high FODMAP at a normal serving size.
- Tea, chamomile (strong)
Chamomile, when added to make strong tea, is high FODMAP at a normal serving size.
- Tea, dandelion (moderate or strong)
Dandelion, when used to make moderate to strong tea, is considered high FODMAP due to excess fructan.
- Tea, oolong
Moderate or strong oolong tea is considered high FODMAP at a normal serving size.
Breads*, Wraps & Tortillas
Seek
- Bread, gluten free*
- Bread, millet*
- Bread, sourdough*
- Bread, spelt sourdough*
- Corn tortilla
- Wonton wrapper
Research
- Bread, oat-based wheat
- Bread, sprouted multigrain
- Bread, white wheat
- Bread, whole wheat
Wheat and wheat flour do not have a known low FODMAP serving size. However, small portions of many wheat-based foods (bread, cereal, pasta etc.) do have a low FODMAP portion (check the Monash app for more details). While we recommend limiting wheat during the elimination phase, you may want to consider testing your tolerance with a small portion when symptoms are well managed.
Avoid
- Bread, rye
Rye, rye bread, and rye flour are all high FODMAP at a normal serving size.
*Watch out for high FODMAP additives like chicory and/or high FODMAP fruit concentrate. Choosing a Low FODMAP Bread
Condiments, Sauces, & Dressings
Seek
- Açaà powder
- Capers
- Chili oil
- Cocktail sauce
- Coconut aminos
- Fish sauce
- Horseradish
- Hot sauce (made without garlic)
- Jam (with low FODMAP fruit and sweetened with sugar)
- Mayonnaise (made without garlic and onion)
- Mirin
- Mustard, dijon
- Mustard, regular
- Nutritional yeast
- Oyster sauce
- Soy sauce
- Vinegar, apple cider
- Vinegar, malt
- Vinegar, red wine
- Vinegar, rice wine
- Vegemite
- Wasabi
Avoid
- Caesar dressing
- Jam (with high FODMAP fruit)
- Thousand island dressing
- Ranch dressing
Crackers, Chips, & Crunchy Snacks
Seek
- Blue Diamond Nut Thins
- Corn thins, plain
- Gluten free crackers (watch ingredients)
- Gluten free pretzels
- Maryās Gone Crackers
- Popcorn, plain
- Popcorn cakes
- Potato chips, plain
- Rice cakes
- Rice crackers
- Tortilla chips, plain
Research
- Saltine crackers
- Pretzels
Avoid
- Barbecue chips
- Bean-based chips
Most beans are high FODMAP at a normal serving size. However, some drained, canned, and/or sprouted beans do have a low FODMAP serving size. Check the Monash app for more details.
Dairy
Seek
- Cheese, blue*
- Cheese, brie*
- Cheese camembert*
- Cheese, cheddar*
- Cheese, colby*
- Cheese, cottage (lactose free)
- Cheese, feta*
- Cheese, goat*
- Cheese, halloumi*
- Cheese, havarti*
- Cheese, manchego*
- Cheese, Monterrey jack*
- Cheese, mozzarella*
- Cheese, parmesan*
- Cheese, pecorino*
- Cheese, quark*
- Cheese, queso fresco*
- Cheese, Swiss*
- Kefir (lactose free)
- Milk (lactose free)
- Milk, evaporated (lactose free)
- Whey protein isolate
- Yogurt (lactose free)
Research
- Cheese, cottage
- Cheese, cream
- Cheese, ricotta
- Half and half
- Sour cream
- Whipped cream
- Yogurt, goat
Goat yogurt can be high or low FODMAP depending on serving size, how long it is fermented, and how much whey is strained off. Check the Monash app for more details. If the packaging states that it is lactose free or if you see "lactase enzyme" listed as another ingredient, this yogurt is likely low FODMAP.
- Yogurt, Traditional Greek
Greek yogurt can be high or low FODMAP depending on serving size, how long it is fermented, and how much whey is strained off. Check the Monash app for more details. If the packaging states that it is lactose free or if you see "lactase enzyme" listed as another ingredient, this yogurt is likely low FODMAP.
- Yogurt, Icelandic
Icelandic yogurt can be high or low FODMAP depending on serving size, how long it is fermented, and how much whey is strained off. Check the Monash app for more details. If the packaging states that it is lactose free or if you see "lactase enzyme" listed as another ingredient, this yogurt is likely low FODMAP.
Avoid
- Buttermilk
Though slightly lower in lactose than regular milk, buttermilk is high FODMAP at a normal serving size.
- Ice cream
- Milk, A2
A2 cow's milk is high fodmap unless it states it is lactose-free or contains the lactase enzyme as another ingredient.
- Milk, chocolate
Cow's milk, regular or chocolate, is high fodmap unless it states it is lactose-free or contains the lactase enzyme as another ingredient.
- Milk, cow
Cow's milk is high fodmap unless it states it is lactose-free or contains the lactase enzyme as another ingredient.
- Milk, evaporated
Evaporated milk is high fodmap unless it states it is lactose-free or contains the lactase enzyme as another ingredient.
- Milk, goat
Goat's milk is high FODMAP at a normal serving size.
- Milk, sheep
Sheep's milk is high FODMAP at a normal serving size.
- Milk, sweetened condensed
Cow's milk, regardless of fat content, is high FODMAP, unless the packaging states that it is lactose free or you see "lactase enzyme" listed as another ingredient.
- Yogurt, regular
Yogurt can be high or low FODMAP depending on serving size, how long it is fermented, and how much whey is strained off. Check the Monash app for more details. If the packaging states that it is lactose free or if you see "lactase enzyme" listed as another ingredient, this yogurt is likely low FODMAP.
*Cheeses with less than 1g of carbs and sugar are considered low FODMAP. Learn more about cheese
Dairy-Free Alternatives
Seek
- Milk, almond
- Milk, cashew
- Milk, macadamia nut
- Milk, quinoa
- Milk, rice
- Milk, soy (made from soy protein)
- Yogurt, almond milk
- Yogurt, coconut milk
Research
- Milk, oat
Oatmilk can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Milk, coconut
Fresh coconut, dried coconut, and coconut milk can be high or low FODMAP depending on serving size. Check the Monash app for more details. Coconut oil and coconut yogurt, however, are typically low FODMAP.
Avoid
- Milk, soy (made from soybeans)
Soy and soybeans can be a high or low FODMAP depending on bean maturity, processing, and preparation. Some low FODMAP soy-based products include firm tofu, tempeh, soy sauce, soybean oil, soy lecithin, and edamame. Some high FODMAP soy-based products include whole soy beans, silken tofu, texture soy (vegetable) protein, and most soy milks.
Want specific product recommendations? Check out our top low FODMAP milk, ice cream, and yogurt picks.
Fats & Oils
Seek
- Butter
- Coconut butter
- Ghee
- Margarine
- Oil
- Oil, canola
- Oil, coconut
- Oil, garlic-infused
- Oil, olive
- Oil, sesame
Fruits
Seek
- Ackee, canned
- Banana, unripe (firm, medium)
- Breadfruit
- Carambola
- Clementine
- Cumquat
- Coconut, dried or shredded
- Dragon fruit
- Durian
- Grape
- Kiwi
- Lemon
- Lime
- Mangosteen
- Orange
- Orange, mandarin
- Papaya
- Passionfruit
- Pineapple
- Plantain
- Prickly pear
- Raspberry
- Rhubarb
- Starfruit
- Strawberry
- Tamarind
Research
- Avocado
Avocado can be high or low FODMAP depending on serving size. Check the Monash app for more details. Avocado oil, however, is a fat, which makes is low FODMAP.
- Blueberry
Blueberries can be high or low FODMAP depending on serving size. Check the Monash app for more details. Dried blueberries tend to be higher FODMAP than fresh blueberries.
- Boysenberry
Boysenberries can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Coconut
Fresh coconut, dried coconut, and coconut milk can be high or low FODMAP depending on serving size. Check the Monash app for more details. Coconut oil and coconut yogurt, however, are typically low FODMAP.
- Craisins
- Cranberry, dried
Dried cranberries can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Currant, dried
Dried currants and many other dried fruits are higher in FODMAPs than their fresh fruit counterpart. The drying process concentrates fructose and can also create fructans.
- Goji berry, dried
Dried goji berries can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Grapefruit
Grapefruit can be high or low FODMAP depending on serving size. Refer to the Monash App for more details.
- Guava
The FODMAP content of a guava depends on its state. Unripe guavas are low FODMAP at normal serving sizes, while ripe guavas are high FODMAP.
- Lychee
Lychee is a fruit that can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Pomegranate
Pomegranate seeds can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Raisins
Raisins (dried grapes) and many other dried fruits are higher in FODMAPs than their fresh fruit counterpart. The drying process concentrates fructose and can also create fructans.
Avoid
- Apple
Apples, applesauce, apple juice, and apple cider are all high FODMAP at a normal serving size. Apple cider vinegar, however, is low FODMAP.
- Apricot
Apricots are high FODMAP at a normal serving size.
- Banana, ripe
The FODMAP content of a banana depends on its state. Unripe bananas are low FODMAP at normal serving sizes, while ripe bananas are high FODMAP. This is because the fructan content of a banana increases when it is stored and ripened in cold temperatures.
- Blackberries
Blackberries are likely high FODMAP at a normal serving size.
- Blackcurrant
Blackcurrants are likely high FODMAP at a normal serving size.
- Cherries
Cherries are high FODMAP at a normal serving size.
- Dates
Dates and many other dried fruits are high FODMAP at a normal serving size. The drying process concentrates fructose and can also create fructans.
- Dried fruit (most varieties)
Many dried fruits are high FODMAP at a normal serving size. The drying process concentrates fructose and can also create fructans.
- Feijoa
Feijoa (also called pineapple guava) is high FODMAP at a normal serving size.
- Fig
Figs and many other dried fruits are high FODMAP at a normal serving size. The drying process concentrates fructose and can also create fructans.
- Mango
Mango is high FODMAP at a normal serving size.
- Nectarine
Nectarines are high FODMAP at a normal serving size.
- Peach
Peaches are high FODMAP at a normal serving size. All peaches are high in sorbitol, but some varieties contain other FODMAPs. Clingstone peaches are high in mannitol and sorbitol, while white peaches are high in fructans and sorbitol.
- Pear
Pears are high FODMAP at a normal serving size.
- Persimmon
Persimmons (also called sharon fruit) are high FODMAP at a normal serving size.
- Pineapple guava
Pineapple guava (also called feijoa) is high FODMAP at a normal serving size.
- Plum
Plums are high FODMAP at a normal serving size.
- Prunes
Prunes (dried plums) and many other dried fruits are higher in FODMAPs than their fresh fruit counterpart. The drying process concentrates fructose and can also create fructans.
- Quince
Quince is a fruit that is high FODMAP at a normal serving size.
- Rambutan
Rambutan is a fruit that is high FODMAP at a normal serving size.
- Sea buckthorn
Sea buckthorn is a fruit that is likely high FODMAP at a normal serving size.
- Sultana
Sultanas are a fruit that is high FODMAP at a normal serving size.
- Tamarillo
Tomarillos are a fruit that is high FODMAP at a normal serving size.
- Watermelon
Watermelon is high FODMAP at a normal serving size.
- White nectarine
White nectarines are high FODMAP at a normal serving size.
Legumes
Seek
- Lentil, canned and drained
- Mung bean, sprouted
- Snake bean
- Yardlong bean
Research
- Black beans (boiled or canned)
Black beans can be high or low FODMAP depending on preparation and serving size. Check the Monash app for more details. To reduce the FODMAP load, look for canned or sprouted black beans, or strain them after cooking.
- Butter beans (boiled or canned)
Butter beans and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted beans have a low FODMAP serving size. Check the Monash app for more details.
- Chana dal (boiled)
Chana, a variety of chickpea, can be high or low FODMAP depending on preparation and serving size. Canned, drained chickpeas are low FODMAP in moderate serves. Check the Monash app for more details.
- Chickpeas
Chickpeas (also called garbanzo beans) can be high or low FODMAP depending on preparation and serving size. Canned, drained chickpeas are low FODMAP in moderate serves. Check the Monash app for more details.
- Hummus
Hummus is made from chickpeas, which can be high or low FODMAP depending on preparation and serving size. Canned, drained chickpeas are low FODMAP in moderate serves. Check the Monash app for more details.
- Lupin beans (canned)
Lupin beans and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted beans have a low FODMAP serving size. Check the Monash app for more details.
- Mung beans (boiled)
Mung beans can be high or low FODMAP depending on preparation and serving size. Check the Monash app for more details. To reduce the FODMAP load, look for canned or sprouted mung beans, or strain them after cooking.
- Northern bean
Northern beans can be high or low FODMAP depending on preparation and serving size. Check the Monash app for more details. To reduce the FODMAP load, look for canned or sprouted northern beans, or strain them after cooking.
- Soybeans
Soy and soybeans can be a high or low FODMAP depending on bean maturity, processing, and preparation. Some low FODMAP soy-based products include firm tofu, tempeh, soy sauce, soybean oil, soy lecithin, and edamame. Some high FODMAP soy-based products include whole soy beans, silken tofu, texture soy (vegetable) protein, and most soy milks.
Avoid
- Adzuki beans
Adzuki beans and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted beans have a low FODMAP serving size. Check the Monash app for more details.
- Baked beans
Baked beans contain beans, onions, garlic, and oftentimes fructose, making it high FODMAP at a normal serving size.
- Black-eyed peas
Black-eyed peas and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted legumes have a low FODMAP serving size. Check the Monash app for more details.
- Borlotti beans
Borlotti beans (also called cranberry or romano beans) and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted beans have a low FODMAP serving size. Check the Monash app for more details.
- Broad beans
Broad beans (also called fava beans) and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted beans have a low FODMAP serving size. Check the Monash app for more details.
- Cannellini beans
Cannellini beans and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted beans have a low FODMAP serving size. Check the Monash app for more details.
- Cranberry beans
Cranberry beans (also called barolotti or romano beans) and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted beans have a low FODMAP serving size. Check the Monash app for more details.
- Fava beans
Fava beans (also called broad beans) and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted beans have a low FODMAP serving size. Check the Monash app for more details.
- Flageolet beans
Flageolet beans and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted beans have a low FODMAP serving size. Check the Monash app for more details.
- Haricot beans
Haricot beans (also called navy, white, or pea beans) and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted beans have a low FODMAP serving size. Check the Monash app for more details.
- Lima beans
Lima beans and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted beans have a low FODMAP serving size. Check the Monash app for more details.
- Navy beans
Navy beans (also called haricot, white, or pea beans) and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted beans have a low FODMAP serving size. Check the Monash app for more details.
- Pea, snap
Peas, like many other legumes, are considered high FODMAP at a normal serving size due to excess GOS. Canned peas contain lower GOS levels and can be tolerated by some people. This is because GOS is water-soluble, causing it to leach out of the pea and into the liquid during the canning process.
- Pea,split
Split peas, like many other legumes, are considered high FODMAP at a normal serving size due to excess GOS. Canned split peas contain lower GOS levels and can be tolerated by some people. This is because GOS is water-soluble, causing it to leach out of the pea and into the liquid during the canning process.
- Pea, sugar
Peas, like many other legumes, are considered high FODMAP at a normal serving size due to excess GOS. Canned peas contain lower GOS levels and can be tolerated by some people. This is because GOS is water-soluble, causing it to leach out of the pea and into the liquid during the canning process.
- Pinto beans
Pinto beans and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted beans have a low FODMAP serving size. Check the Monash app for more details.
- Red kidney beans, sprouted
Kidney beans and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted beans have a low FODMAP serving size. Check the Monash app for more details.
- Romano beans
Romano beans (also called cranberry or borlotti beans) and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted beans have a low FODMAP serving size. Check the Monash app for more details.
- Wax beans
Wax beans and other legumes are typically high FODMAP at a normal serving size. However, some varieties of drained, canned, and/or sprouted beans have a low FODMAP serving size. Check the Monash app for more details.
Meat & Seafood
Seek
- Beef
- Chicken
- Turkey
- Pork
- Fish
- Seafood
- Lamb
- Tuna, canned in oil or water (watch broth and natural flavors that contain garlic and onion)
Research
- Sausage (chorizo)
Sausage (also called chorizo) typically contains garlic and onion, which are high FODMAP at a normal serving size.
Nuts & Seeds
Seek
- Peanuts
- Chestnuts
- Flax seeds
- Macadamia nuts
- Tiger nuts
- Pecan
- Pine nuts
- Chia seeds
- Hemp seeds
- Poppy seeds
- Pumpkin seeds
- Sunflower seeds
- Walnuts
Research
- Almonds
Almonds can be high or low FODMAP depending on serving size. Check the Monash app for more details. Almondmilks are typically low FODMAP, because they contain very few almonds per serving.
- Almond butter
- Cashews
Cashews and cashew butter can be high or low FODMAP depending on serving size. Check the Monash app for more details. Regarding cashewmilk - if the fat content is 5 grams or less, it is likely low FODMAP.
- Cashew butter
- Hazelnuts
Hazelnuts can be high or low FODMAP depending on serving size. Check the Monash app for more details.
Avoid
-
Pistachios
Pistachios are high in FODMAPs at a normal serving size.
Pasta, Grains, & Cereal
Seek
- Bran, oat
- Bran, rice
- Cornmeal
- Cream of rice
- Hominy
- Millet
- Noodles, kelp
- Noodles, rice stick
- Noodles, soba
- Noodles, vermicelli
- Oats, rolled
- Pasta, buckwheat
- Pasta, gluten free (made without beans, lentils, or soy)
- Pasta, quinoa
- Pasta, rice
- Pearl barley, sprouted
- Polenta
- Quinoa
- Rice, black
- Rice, brown
- Rice, white
Research
- Amaranth, puffed
- Bulgar
Bulgur, a form of cracked wheat, can be high or low FODMAP depending on serving size. Check the Monash app for details.
- Couscous
Couscous is made from wheat. The Low FODMAP Diet is not a wheat or gluten-free diet, but wheat should be limited during the elimination phase. Check the Monash app for more details.
- Crackermeal
- Einkorn
Einkorn is a variety of wheat. The Low FODMAP Diet is not a wheat or gluten-free diet, but wheat should be limited during the elimination phase. Check the Monash app for more details.
- Emmer
Emmer is a variety of wheat. The Low FODMAP Diet is not a wheat or gluten-free diet, but wheat should be limited during the elimination phase. Check the Monash app for more details.
- Farina
Farina is made from wheat. The Low FODMAP Diet is not a wheat or gluten-free diet, but wheat should be limited during the elimination phase. Check the Monash app for more details.
- Farro
Farro refers to one of several varieties of wheat. The Low FODMAP Diet is not a wheat or gluten-free diet, but wheat should be limited during the elimination phase. Check the Monash app for more details.
- Freekeh
Freekeh is made from wheat. The Low FODMAP Diet is not a wheat or gluten-free diet, but wheat should be limited during the elimination phase. Check the Monash app for more details.
- Granola
- Kamut (khorasan)
Kamut (also called khorasan) is a variety of wheat. The Low FODMAP Diet is not a wheat or gluten-free diet, but wheat should be limited during the elimination phase. Check the Monash app for more details.
- Matzo
- Muesli
- Oats, instant
- Orzo
- Pasta, chickpea
Chickpeas (also called garbanzo beans) can be high or low FODMAP depending on preparation and serving size. Canned, drained chickpeas are low FODMAP in moderate serves. Check the Monash app for more details.
- Pasta, wheat
Wheat and wheat flour do not have a known low FODMAP serving size. However, small portions of many wheat-based foods (bread, cereal, pasta etc.) do have a low FODMAP portion (check the Monash app for more details). While we recommend limiting wheat during the elimination phase, you may want to consider testing your tolerance with a small portion when symptoms are well managed.
- Phyllo dough
- Semolina
Semolina is made from wheat. The lLow FODMAP Diet is not a wheat or gluten-free diet, but wheat should be limited during the elimination phase. Check the Monash app for more details.
- Spelt
Spelt is a variety of wheat. The Low FODMAP Diet is not a wheat or gluten-free diet, but wheat should be limited during the elimination phase. Check the Monash app for more details.
- Wheat
Wheat and wheat flour do not have a known low FODMAP serving size. However, small portions of many wheat-based foods (bread, cereal, pasta etc.) do have a low FODMAP portion (check the Monash app for more details). While we recommend limiting wheat during the elimination phase, you may want to consider testing your tolerance with a small portion when symptoms are well managed.
- Wheat bran
Wheat and wheat bran do not have a known low FODMAP serving size. However, small portions of many wheat-based foods (bread, cereal, pasta etc.) do have a low FODMAP portion (check the Monash app for more details). While we recommend limiting wheat during the elimination phase, you may want to consider testing your tolerance with a small portion when symptoms are well managed.
- Wheat grain, sprouted
Wheat and wheat grain do not have a known low FODMAP serving size. However, small portions of many wheat-based foods (bread, cereal, pasta etc.) do have a low FODMAP portion (check the Monash app for more details). While we recommend limiting wheat during the elimination phase, you may want to consider testing your tolerance with a small portion when symptoms are well managed.
Avoid
- Barley
Barley and barley flour are high FODMAP at a normal serving size. Need a substitute? Try sprouted pearl barley. Many of the FODMAPs are removed during the sprouting process.
- Pearl barley, unsprouted
Pearly barley, when unsprouted, is high FODMAP at a normal serving size. Need a substitute? Try sprouted pearl barley. Many of the FODMAPs are removed during the sprouting process.
- Rye
Rye, rye bread, and rye flour are all high FODMAP at a normal serving size.
- Triticale
Triticale is a hybrid of wheat and rye. The Low FODMAP Diet is not a wheat, rye or gluten-free diet, but wheat and rye should be limited during the elimination phase. Check the Monash app for more details.
Snack Bars
Seek
- Carman's
- GoMacro (see FODMAP certified bars)
- Enjoy Life (see FODMAP certified bars)
- FODY Foods snack bars
- Food for Health
- Fodbods
- Happy Bars
- Stellar Labs Protein Bars
Avoid
- Kind Bars
- Dried fruit bars
Soy (Soya) Products
Seek
- Edamame
- Miso paste
- Soy lecithin
- Soy sauce
- Soymilk (made from soy protein)
- Soy ice cream (made from soy protein)
- Tempeh, plain (made without barley, rye, and wheat)
- Tofu, firm
Avoid
- Soy ice cream (made from soybeans)
- Soy yogurt
- Soymilk (made from soybeans)
- Textured vegetable protein (TVP)
- Tofu, silken
Spices & Herbs
Seek
- Allspice
- Asafoetida powder
- Asian chives
- Basil
- Bay leaves
- Capers
- Cardamom
- Caraway seeds
- Chili powder (no garlic or onions)
- Chives
- Cilantro
- Cinnamon
- Cloves
- Coriander fresh/seeds
- Cumin
- Curry powder (no garlic or onion)
- Dill
- Fennel seeds
- Fennel leaves
- Five spice
- Goraka
- Gotukala
- Herbs de provence
- Paprika
- Parsley
- Black pepper
- Rosemary
- Saffron
- Sage
- Star anise
- Mint
- Mustard seeds
- Kaffir lime leaves
- Horseradish
- Lemongrass
- Nutmeg
- Oregano
- Tamarind paste
- Tarragon
- Thai basil
- Turmeric
Research
- Chutney
Sweeteners & Candy
Seek
- Cocoa powder
- Chocolate, dark
- Dextrose
- Glucose
- Jello (regular or diet)
- Mints (sweetened with sugar)
- Stevia, pure
- Sugar, brown
- Sugar, cane
- Sugar, white
- Sugar, palm
- Syrup, pure maple
- Syrup, rice malt
Research
- Agave
Agave and agave syrup can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Chocolate, milk
Chocolate often contains lactose, which makes it high or low FODMAP depending on serving size. Check the Monash app for more details. Dark chocolate, however, contains less lactose and is low FODMAP at a normal serve.
- Chocolate, white
White chocolate often contains lactose, which makes it high or low FODMAP depending on serving size. Check the Monash app for more details. Dark chocolate, however, contains less lactose and is low FODMAP at a normal serve.
- Erythritol
Erythritol is better absorbed than other sugar alcohols, making it less likely to trigger IBS symptoms in those sensitive to polyols. However, research suggests it may increase fructose malabsorption, which may trigger IBS symptoms in some sensitive individuals.
- Honey
Honey can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Molasses
Molasses is a sweetener made from boiling sugar beets and extracting the juice. It can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Sugar, coconut
Coconut sugar contains inulin, a prebiotic fiber that has been classified as a fructan. This means it can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Syrup, golden
Golden syrup (also called treacle syrup, or refiner's syrup) is a form of inverted sugar made from sugar cane or sugar beets. It can be high of low FODMAP depending on serving size. Check the Monash app for more details.
- Syrup, sorghum
- Syrup, treacle
Treacle syrup (also called golden syrup, or refiner's syrup) is a form of inverted sugar made from sugar cane or sugar beets. It can be high of low FODMAP depending on serving size. Check the Monash app for more details.
Avoid
- Fructose
Fructose, a monosaccharide, is high FODMAP at a normal serving size. However, if you see fructose listed after glucose on an ingredient label, the FODMAP load is considered low - with one exception: If you see "glucose-fructose" on a Canadian food product, consider it high FODMAP.
- High fructose corn syrup (HFCS)
High fructose corn syrup combines fructose-enriched syrup with dextrose syrup. It is high FODMAP at a normal serving size.
- Fructose-glucose syrup
- Glucose-fructose
If you see "glucose-fructose" on a Canadian food product, consider it high FODMAP.
- Isoglucose
- Isolate fructose
Fructose, a monosaccharide, is high FODMAP at a normal serving size. However, if you see fructose listed after glucose on an ingredient label, the FODMAP load is considered low - with one exception: If you see "glucose-fructose" on a Canadian food product, consider it high FODMAP.
- Isomalt
Isomalt is a type of polyol, which is high FODMAP at a normal serving size.
- Lactitol
Lactitol is a polyol, which is high FODMAP at a normal serving size.
- Maltitol
Maltitol is a polyol, which makes it high FODMAP at a normal serving size.
- Mannitol
Mannitol is a polyol, which makes it high FODMAP at a normal serving size.
- Sorbitol
Sorbitol is a polyol, which makes it high FODMAP at a normal serving size.
- Sugar, yacon
Yacon sugar is made from the root of yacon plants, which contain high levels of FOS and inulin. It is high FODMAP at a normal serving size.
- Xylitol
Xylitol is a polylol, which makes it high FODMAP at a normal serving size.
Vegetables
Seek
- Alfalfa
- Arugula (rocket lettuce)
- Baby corn, canned
- Bamboo shoot
- Bean sprout
- Beet, pickled
- Bell pepper, red
- Black fungus, dried
- Bok choy
- Broccoli, crowns
- Cabbage, Chinese
- Cabbage, common
- Cabbage, red
- Callaloo
- Carrot
- Capsicum, red
- Chili pepper, red
- Chili pepper, green
- Collard greens
- Cucumber
- Eggplant
- Endive leaf
- Fennel leaf
- Galangal
- Ginger
- Green bean
- Green onion, tip
- Hearts of palm, canned
- JalapeƱo
- Kale
- Kohlrabi
- Lettuce, baby
- Lettuce, iceberg
- Lettuce, radicchio
- Lettuce, red coral
- Lettuce, romaine
- Mushroom, canned (no sauce)
- Mushroom, oyster
- Okra
- Olive
- Parsnip
- Potato
- Pumpkin, canned
- Radish
- Rutabaga
- Seaweed
- Silverbeet
- Spinach
- Squash, Japanese
- Squash, patty pan
- Squash, spaghetti
- Squash, yellow
- Swiss chard
- Taro
- Tomatillo
- Tomato
- Turnip
- Water chestnut
Research
- Artichoke, canned
Fresh artichokes are typically high FODMAP at a normal serving size. However, canned artichokes can be low FODMAP. Check the Monash app for more details.
- Beets
Beets can be high or low FODMAP depending on preparation and serving size. Check the Monash app for more details. Pickled and canned beets contain less of a FODMAP load.
- Bell pepper (capsicum), green
Green bell peppers (also called green capsicum) can be a high or low FODMAP depending on serving size. Check the Monash app for more details. Interestingly enough, red bell peppers are low FODMAP.
- Cabbage, savoy
Savoy cabbage can be high or low FODMAP depdending on serving size. Check the Monash app for more details.
- Cassava
Cassava (also called yuca) and cassava flour can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Celery
Celery can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Corn
Corn can be high or low FODMAP depending on preparation and serving size. Avoid corn as a vegetable (canned corn, corn kernels, corn on the cob) as these foods contain high levels of sorbitol. Corn oil and foods made from corn starch or ground corn (corn tortillas, pasta, grits) are low FODMAP.
- Courgette
Courgette (also called zucchini) can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Falafel
Falafel can be high or low FODMAP depending on which vegetables were used to make it. Falafel is often made with onion and garlic, so best to avoid if you don't know the ingredients.
- Fennel
Fennel can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Leek
Leek bulbs are high FODMAP, while leek leaves are low to moderate based on serving size. We recommend avoiding foods with "leek" when the labels does not differentiate between the two.
- Maca
Maca has not yet been tested, so its FODMAP content is unknown. It's best to limit this ingredient or test your tolerance with a small portion when symptoms are under control.
- Mangetout (snow pea)
Mangetout (also called snow peas) are very young sugar or snap peas. Like many legumes they are high FODMAP at a normal serving size.
- Pea, sugar or snap
Peas, like many other legumes, are considered high FODMAP at a normal serving size due to excess GOS. Canned peas contain lower GOS levels and can be tolerated by some people. This is because GOS is water-soluble, causing it to leach out of the pea and into the liquid during the canning process.
- Pumpkin, American
American pie pumpkins (including canned pumpkin) can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Sauerkraut (fermented cabbage)
Sauerkraut made from common cabbage is high FODMAP at a normal serving size. However, sauerkraut made from red cabbage does have a low FODMAP serving. Check the Monash app for more details.
- Squash, butternut
Butternut squash can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Yucca
Yucca (also called cassava) and yucca flour can be high or low FODMAP depending on serving size. Check the Monash app for more details.
- Zucchini
Zucchini (also called courgette) can be high or low FODMAP depending on serving size. Check the Monash app for more details.
Avoid
- Asparagus
Asparagus is high FODMAP at a normal serving size.
- Brussels sprouts
Brussels sprouts are high FODMAP at a normal serving size.
- Cauliflower
Cauliflower is high FODMAP at a normal serving size.
- Choko
Choko (also called chayote squash) is high FODMAP at a normal serving size.
- Garlic
Garlic is high FODMAP at a normal serving size in both whole and powder form. Garlic infused oils are low FODMAP, because the fructans in garlic are not fat soluble.
- Green onion, bulb
Green onions (also called scallions or spring onions) can be high or low FODMAP depending on the part you're eating. Green onion bulbs are high FODMAP, while tips are low FODMAP. If green onions are listed on the ingredients label, it is safe to assume the bulb is included.
- Mushroom, enoki
Most mushrooms are high FODMAP, however there are a few varieties such as oyster and canned white button mushrooms (champignons) that have a reasonable low FODMAP serving size. Check the Monash app for more details.
- Mushroom, portobello
Most mushrooms are high FODMAP, however there are a few varieties such as oyster and canned white button mushrooms (champignons) that have a reasonable low FODMAP serving size. Check the Monash app for more details.
- Mushroom, shiitake
Most mushrooms are high FODMAP, however there are a few varieties such as oyster and canned white button mushrooms (champignons) that have a reasonable low FODMAP serving size. Check the Monash app for more details.
- Onion
Onion and its derivatives (onion powder, onion salt, etc.) are all high FODMAP. Onions are not oil soluble however, which means you can enjoy onion-infused oils.
- Shallot
Shallots are high FODMAP at a normal serving size. They are not oil soluble however, so you can enjoy shallot-infused oils.
- Squash, chayote
Chayote squash (aka choko) is high FODMAP at a normal serving size.