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

  • Açaí 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
  • Mary’s 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
  • Jalapeño
  • 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.