Updated: October 22, 2024

FODMAP Food List

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The low FODMAP diet can be challenging but this helpful food list makes the diet so much easier to follow. Simply have a read of the list to familiarize yourself with what you can and can’t eat. During the elimination phase try to restrict high FODMAP foods from the bad list and try and eat the low FODMAP foods from the good list. You can also print a more concise printable FODMAP food list.

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Looking for low FODMAP recipe book with tasty meal ideas? Try The Low-FODMAP Recipe Book. If you’re looking for a food diary to track food during the diet then try the Low FODMAP Food Journal.

High FODMAP food (things to avoid / reduce)

Vegetables and Legumes

Want a more printer friendly chart? Go to the printable FODMAP diet chart page

  • Garlic - avoid entirely if possible
    • Includes garlic salt, garlic powder
  • Onions - avoid entirely if possible
    • Includes onion powder, small pickled onions
  • FODZYME helps break down the specific FODMAPs found in garlic and onions.
  • Artichoke
  • Asparagus
  • Baked beans
  • Beetroot, fresh
  • Black eyed peas
  • Broad beans
  • Butter beans
  • Cassava
  • Cauliflower
  • Celery - greater than 5cm of stalk
  • Choko
  • Falafel
  • Haricot beans
  • Kidney beans
  • Kelp / Kombu
  • Lima beans
  • Leek bulb
  • Mange Tout
  • Mixed vegetables
  • Mung beans
  • Mushrooms
  • Peas, sugar snap
  • Pickled vegetables
  • Red kidney beans - over 85g
  • Savoy Cabbage - over 1/2 cup
  • Soy beans / soya beans
  • Split peas
  • Scallions / spring onions (bulb / white part)
  • Shallots
  • Taro

Fruit - fruits can contain high fructose

  • Apples including pink lady and granny smith
  • Apricots
  • Avocado
  • Bananas, ripe
  • Blackberries
  • Blackcurrants
  • Boysenberry
  • Cherries
  • Currants
  • Custard apple
  • Feijoa
  • Figs
  • Goji berries
  • Grapefruit - over 80g
  • Guava, unripe
  • Juniper Berry, dried
  • Lychee
  • Mango
  • Nectarines - over 1/2 a nectarine
  • Paw paw, dried
  • Peaches
  • Pears
  • Persimmon
  • Pineapple, dried
  • Plums
  • Pomegranate
  • Prunes
  • Raisins - over 1 tbsp / 13g
  • Sea buckthorns
  • Sultanas
  • Tamarillo
  • Tinned fruit in apple / pear juice
  • Watermelon

 

Meats, Poultry and Meat Substitutes

  • Chorizo if garlic added
  • Sausages - check ingredients

 

Cereals, Grains, Breads, Biscuits/Cookies, Pasta, Nuts and Cakes

  • Wheat containing products such as (be sure to check labels):
    • Biscuits / cookies including chocolate chip cookies
    • Bread, wheat - over 1 slice
    • Breadcrumbs
    • Cakes
    • Cereal bar, wheat based
    • Croissants
    • Crumpets
    • Egg noodles
    • Muffins
    • Pasta, wheat over 1/2 cup cooked
    • Udon noodles
    • Wheat bran
    • Wheat cereals
    • Wheat flour
    • Wheat germ
    • Wheat noodles
    • Wheat rolls

 

  • Almond meal
  • Amaranth flour
  • Barley including flour
  • Bran cereals
  • Bread:
    • Granary bread
    • Multigrain bread
    • Naan
    • Oatmeal bread
    • Pumpernickel bread
    • Roti
    • Sourdough with kamut
  • Cashews
  • Chestnut flour
  • Cous cous
  • Einkorn flour
  • Freekeh
  • Gnocchi
  • Granola bar
  • Muesli cereal
  • Muesli bar
  • Pistachios
  • Rye
  • Rye crispbread
  • Semolina
  • Spelt flour

Condiments, Dips, Sweets, Sweeteners and Spreads

  • Agave
  • Caviar dip
  • Fructose
  • Fruit bar
  • Gravy, if it contains onion
  • High fructose corn syrup (HFCS)
  • Hummus / houmous
  • Honey
  • Jam, mixed berries
  • Jam, strawberry, if contains HFCS
  • Molasses
  • Pesto sauce
  • Quince paste
  • Relish / vegetable pickle
  • Stock cubes
  • Sugar free sweets containing polyols - usually ending in -ol or isomalt
  • Sweeteners and corresponding E number:
    • Inulin
    • Isomalt (E953 / 953)
    • Lactitol (E966 / 966)
    • Maltitol (E965 / 965)
    • Mannitol (E241 / 421)
    • Sorbitol (E420 / 420)
    • Xylitol (E967 / 967)
  • Tzatziki dip
  • Wasabi

 

Prebiotic Foods

  • The follow items may be hiding in yoghurts, snack bars etc:
  • FOS - fructooligosaccharides
  • Inulin
  • Oligofructose

 

Drinks and Protein Powders

  • Beer - if drinking more than one bottle
  • Cordial, apple and raspberry with 50-100% real juice
  • Cordial, orange with 25-50% real juice
  • Fruit and herbal teas with apple added
  • Fruit juices in large quantities
  • Fruit juices made of apple, pear, mango
  • Kombucha
  • Malted chocolate flavored drink
  • Meal replacement drinks containing milk based products e.g. Ensure, Slim Fast
  • Orange juice in quantities over 100ml
  • Quinoa milk
  • Rum
  • Sodas containing High Fructose Corn Syrup (HFCS)
  • Soy milk made with soy beans - commonly found in USA
  • Sports drinks
  • Tea:
    • Black tea with added soy milk
    • Chai tea, strong
    • Dandelion tea, strong
    • Fennel tea
    • Chamomile tea
    • Herbal tea, strong
    • Oolong tea
  • Wine - if drinking more than one glass
  • Whey protein, concentrate unless lactose free
  • Whey protein, hydrolyzed unless lactose free

 

Dairy Foods

  • Buttermilk
  • Cheese, ricotta
  • Cream
  • Custard
  • Gelato
  • Ice cream
  • Kefir
  • Milk:
    • Cow milk
    • Goat milk
    • Evaporated milk
    • Sheep's milk
  • Sour cream - over 2tbsp
  • Yoghurt

 

Cooking ingredients

  • Carob powder / carob flour

Low FODMAP food (good to eat food)

If quantities are given these are the highest amount allowed

A great source of ready made and flavorful low FODMAP sauces, oils and snacks is FODY Foods.

For a list of FODMAP free foods see the FODMAP stacking and FODMAP Free Foods page.

Vegetables and Legumes

  • Alfalfa
  • Bamboo shoots
  • Bean sprouts
  • Beetroot, canned and pickled
  • Black beans - 1/4 cup / 45g
  • Bok choy / pak choi
  • Broccoli, heads only - 3/4 cup
  • Broccoli, stalks only - 1/3 cup
  • Broccolini, heads only - 1/4 cup
  • Broccolini, stalks only - 3/4 cup
  • Brussels sprouts - 2 sprouts
  • Butternut squash - 1/4 cup
  • Cabbage, common and red up to 3/4 cup
  • Callaloo
  • Carrots
  • Celeriac
  • Celery - less than 5cm of stalk
  • Chicory leaves
  • Chick peas - 1/4 cup
  • Chilli - if tolerable
  • Chives
  • Cho cho - 1/2 cup diced
  • Choy sum
  • Collard greens
  • Corn / sweet corn - if tolerable and only in small amounts - 1/2 cob
  • Courgette - 65g
  • Cucumber
  • Eggplant / aubergine (1 cup)
  • Fennel, bulb - up to 75g
  • Fennel, leaves - up to 15g
  • Fermented cabbage e.g. sauerkraut - up to 1/2 cup
  • Green beans
  • Green pepper / green bell pepper / green capsicum - 1/2 cup
  • Ginger
  • Kale
  • Karela
  • Kumara, sweet potato, purple and white - up to 75g
  • Leek leaves
  • Lentils - in small amounts
  • Lettuce:
    • Butter lettuce
    • Iceberg lettuce
    • Radicchio lettuce
    • Red coral lettuce
    • Rocket lettuce
    • Romaine/Cos lettuce
  • Marrow
  • Okra
  • Olives
  • Parsnip
  • Peas, snow - 5 pods
  • Pickled gherkins
  • Pickled onions, large
  • Potato
  • Pumpkin - up to 63g
  • Pumpkin, canned - 1/4 cup, 2.2 oz
  • Radish
  • Red peppers / red bell pepper / red capsicum
  • Scallions / spring onions (green part)
  • Seaweed / nori
  • Silverbeet / chard
  • Spaghetti squash
  • Spinach, baby
  • Spinach, english
  • Squash - up to 63g
  • Sun-dried tomatoes - 4 pieces
  • Swede
  • Swiss chard
  • Sweet potato - 1/2 cup
  • Tomato - canned, cherry, common, roma
  • Tomato, canned - 3/5 cup
  • Tomato, common - up to 65g
  • Tomato, cherry - 5 cherries
  • Tomato juice - 1/2 glass
  • Tomato paste / concentrate - 2 tablespoons
  • Tomatillo, fresh - 1 cup
  • Tomatillos, canned - 75g
  • Turnip - 1/2 turnip
  • Water chestnuts
  • Water Spinach
  • Yam
  • Zucchini - 65g

Fruit

  • Ackee
  • Applesauce - 3/4 tsp
  • Bananas, unripe - 1 medium
  • Bilberries
  • Blueberries - 1 cup
  • Breadfruit
  • Carambola
  • Cantaloupe - 3/4 cup
  • Cranberry - 1 tbsp
  • Clementine
  • Coconut, cream - 1/4 cup
  • Coconut, flesh - 2/3 cup
  • Coconut, sugar - 1 tsp
  • Cranberry juice - 3/4 glass
  • Dates - up to 5
  • Dragon fruit
  • Lingonberries
  • Grapes, red and white - 10g
  • Guava, ripe
  • Honeydew and Galia melons - 1/2 cup
  • Jackfruit - 1/3 cup
  • Kiwifruit - 2 small
  • Lemon including lemon juice
  • Lime including lime juice
  • Mandarin
  • Orange
  • Passion fruit
  • Paw paw
  • Papaya
  • Pineapple
  • Plantain, peeled
  • Prickly pear / nopales
  • Raspberry - 1/3 cup
  • Rhubarb
  • Strawberry - 65g / about 5 medium strawberries
  • Tamarind
  • Tangelo

 

Meats, Poultry and Meat Substitutes

  • Beef
  • Chicken
  • Chorizo
  • Foie gras
  • Kangaroo
  • Lamb
  • Pork
  • Prosciutto
  • Quorn, mince
  • Turkey
  • Cold cuts / deli meat / cold meats such as ham and turkey breast
  • Processed meat - check ingredients

 

Fish and Seafood

  • Canned tuna
  • Fresh fish e.g.
    • Cod
    • Haddock
    • Plaice
    • Salmon
    • Trout
    • Tuna
  • Seafood (ensuring nothing else is added) e.g.
    • Crab
    • Lobster
    • Mussels
    • Oysters
    • Prawns
    • Shrimp

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

  • Wheat free breads
  • Gluten free breads
  • Bread:
    • Corn bread
    • Rice bread
    • Spelt sourdough bread
    • Potato flour bread
  • Wheat free or gluten free pasta
  • Bread, wheat - 1 slice
  • Almonds - 10 almonds
  • Biscuit, cream cracker - 4 crackers
  • Biscuit, oatcakes - 4 cakes
  • Biscuit, savory - 2 biscuits
  • Biscuit, shortbread - 1 biscuit
  • Biscuit, sweet, plain - 2 biscuits
  • Biscuit, wholegrain oat cereal biscuit - 2 biscuits
  • Brazil nuts - up to 10 nuts
  • Bulgur / bourghal - 1/4 cup cooked, 44g serving
  • Buckwheat
  • Buckwheat flour
  • Buckwheat noodles
  • Brown rice / whole grain rice
  • Cassava flour
  • Chestnuts
  • Chips, plain / potato crisps, plain
  • Cornflour / maize
  • Crispbread
  • Corncakes
  • Cornflakes - 1/2 cup
  • Cornflakes, gluten free
  • Corn, creamed and canned (up to 1/3 cup)
  • Corn tortillas, 3 tortillas
  • Crackers, plain
  • Flax seeds / linseeds - up to 1 tbsp
  • Flaxseed Oil
  • Hazelnuts - 24 hazelnuts
  • Kellogg's (US):
    • Corn Flakes
    • Crispix
    • Frosted Flakes
    • Frosted Krispies
    • Rice Krispies
  • Macadamia nuts - up to 15 nuts
  • Millet
  • Mixed nuts
  • Oatmeal, 1/2 cup
  • Oats
  • Oatcakes
  • Pastry, filo / phyllo - 1 sheet
  • Pastry, puff - 1/4 sheet
  • Peanuts
  • Pecans - 15 halves
  • Pine nuts
  • Polenta
  • Popcorn
  • Porridge and oat based cereals
  • Potato flour
  • Pretzels
  • Quinoa
  • Pasta, wheat - up to 1/2 cup cooked
  • Rice:
    • Basmati rice
    • Bomba rice
    • Brown rice
    • Rice noodles
    • White rice
    • Wild rice - up to 1 cup
  • Rice bran
  • Rice cakes
  • Rice crackers
  • Rice flakes
  • Rice flour
  • Seeds:
    • Chia seeds
    • Dill seeds
    • Egusi seeds
    • Hemp seeds
    • Poppy seeds
    • Pumpkin seeds
    • Sesame seeds
    • Sunflower seeds
  • Starch, maize, potato and tapioca
  • Sorghum
  • Tortilla chips / corn chips
  • Walnuts - up to 15 nut halves

 

Condiments, Dips, Sweets, Sweeteners and Spreads

  • Aspartame
  • Acesulfame K
  • Almond butter
  • Barbecue sauce - check label carefully
  • Capers in vinegar
  • Capers, salted
  • Chocolate:
    • Dark chocolate - 5 squares
    • Milk chocolate - 4 squares
    • White chocolate - 3 squares
  • Chutney, 1 tablespoon
  • Dijon mustard
  • Erythritol (E968 / 968)
  • Fish sauce
  • Golden syrup - 1 tsp
  • Glucose
  • Glycerol (E422 / 422)
  • Jam / jelly, strawberry
  • Jam / jelly, raspberry - 2 tbsp
  • Ketchup (USA) - 1 sachet
  • Maple syrup
  • Marmalade
  • Marmite
  • Mayonnaise - ensuring no garlic or onion in ingredients
  • Miso paste
  • Mustard
  • Oyster sauce
  • Pesto sauce - less than 1 tbsp
  • Peanut butter
  • Rice malt syrup
  • Saccharine
  • Shrimp paste
  • Soy sauce
  • Sriracha hot chilli sauce - 1 tsp
  • Stevia
  • Sweet and sour sauce
  • Sucralose
  • Sugar - also called sucrose
  • Tahini paste
  • Tamari sauce
  • Tamarind paste
  • Tomato sauce (outside USA) - 2 sachets, 13g
  • Vegemite
  • Vinegars:
    • Apple cider vinegar, 2 tbsp
    • Balsamic vinegar, 2 tbsp
    • Rice wine vinegar
  • Worcestershire sauce - has onion and garlic but very very low amount making it low FODMAP

Drinks and Protein Powders

  • Alcohol - is an irritant to the gut, limited intake advised:
    • Beer - limited to one drink
    • Clear spirits such as Vodka
    • Gin
    • Whiskey
    • Wine - limited to one drink
  • Coffee:
    • Espresso coffee, regular or decaffeinated, black
    • Espresso coffee, regular or decaffeinated, with up to 250ml lactose free milk
    • Instant coffee, regular or decaffeinated, black
    • Instant coffee, regular or decaffeinated, with up to 250ml lactose free milk
  • Coconut, milk - 125ml
  • Coconut, water - 100ml
  • Drinking chocolate powder
  • Fruit juice, 125ml and safe fruits only
  • Kvass
  • Lemonade - in low quantities
  • Protein powders:
    • Egg protein
    • Rice protein
    • Sacha Inchi protein
    • Whey protein isolate
  • Soya milk made with soy protein
  • Sugar free fizzy drinks / soft drinks / soda - such as diet coke, in low quantities as aspartame and acesulfame k can be irritants
  • 'Sugar' fizzy drinks / soft drinks / soda that do no contain HFCS such as lemonade, cola. Limit intake due to these drinks being generally unhealthy and can cause gut irritation
  • Tea:
    • Black tea, weak e.g. PG Tips
    • Chai tea, weak
    • Fruit and herbal tea, weak - ensure no apple added
    • Green tea
    • Peppermint tea
    • White tea
  • Water

 

Dairy Foods and Eggs

  • Butter
  • Cheese:
    • American Cheese - 16g
    • Brie
    • Camembert
    • Cheddar
    • Cottage - 2 tablespoons
    • Cream Cheese - 2 tbsp
    • Feta
    • Goat / chevre
    • Haloumi - 40g
    • Monterey Jack
    • Mozzarella
    • Paneer - 2 tbsp
    • Parmesan
    • Ricotta - 2 tablespoons
    • Swiss
  • Dairy free chocolate pudding
  • Eggs
  • Margarine
  • Milk:
    • Almond milk
    • Hemp milk - 125ml
    • Lactose free milk
    • Macadamia milk
    • Oat milk - 30 ml, enough for cereal
    • Rice milk - up to 200ml per sitting
  • Sorbet
  • Soy protein (avoid soya beans)
  • Swiss cheese
  • Tempeh
  • Tofu - drained and firm varieties
  • Whipped cream
  • Yoghurt:
    • Coconut yoghurt
    • Greek yoghurt - 23g
    • Lactose free yoghurt
    • Goats yoghurt
    • Soy yoghurt - 38g

 

Cooking ingredients, Herbs and Spices

  • Herbs: Basil, Bay leaves, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano, Pandan, Parsley, Rampa, Rosemary, Sage, Tarragon, Thyme
  • Spices: All spice, Black pepper, Cardamon, Chili powder (check ingredients, sometimes has garlic added), Chipotle chili powder, Cinnamon, Cloves, Cumin, Curry powder, Fennel seeds, Five spice, Goraka, Mustard seeds, Nutmeg, Paprika, Saffron, Star anise, Turmeric
  • Oils: Avocado oil, Canola oil, Coconut oil, Olive oil, Peanut oil, Rice bran oil, Sesame oil, Soybean oil, Sunflower oil, Vegetable oil
  • Garlic infused oil - see recipe page
  • Onion infused oil - see recipe page
  • Acai powder
  • Asafoetida powder - great onion substitute
  • Baking powder
  • Baking soda
  • Cacao powder
  • Cocoa powder
  • Cream, 2 tablespoons
  • Gelatine
  • Ghee, clarified butter - 1 tbsp
  • Icing sugar
  • Lard
  • Maca Powder - 1 tsp
  • Mango Powder - 1 tsp
  • Matcha Powder - 1 tsp
  • Nutritional yeast
  • Salt
  • Soybean oil
  • Tahini, hulled - 30g

 

Still having trouble with the FODMAP diet? It may be helpful to talk to a FODMAP diet coach.
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