If you’re starting your journey on the low FODMAP diet, you’ll need to know what foods you can eat. Some high FODMAP foods are safe to eat in small amounts, but some low FODMAP foods become high FODMAP in large amounts. So what can you actually eat?
You’ll probably already have heard of the acronym FODMAP (Fermentable, Oligo-, Di-, Mono-saccharides and Polyols) in the context of irritable bowel syndrome (IBS). Here’s a list of low FODMAP food which is safe to eat and high FODMAP food to avoid or eat in small quantities. This is especially important during the elimination phase of the low FODMAP diet.
The low FODMAP diet involves cutting out all five families of fermentable carbohydrates: Fructans (wheat, rye, onions, garlic, various other grains and vegetables), Galacto-oligosaccharides (beans and pulses), Polyols (certain fruit, certain artificial sweetners), Fructose (various fruits, honey and agave nectar) and Lactose (animal milks, yoghurts and some cheeses).
Here’s a list you can refer to on your low FODMAP journey. Looking for a printable version? Click here.
Foods that you can eat – low FODMAP
These foods are either low FODMAP and safe to eat as desired or high FODMAP and safe to eat at the specified portion size or less.
Vegetables
Alfalfa – 75g
Artichoke, globe – 15g
Artichoke hearts, canned – 75g
Artichokes, pickled in oil – 10g
Arugula
Aubergine – 75g
Bamboo shoots, fresh
Bamboo shoots, canned
Bean sprouts
Beans, green – 75g
Beetroot – 20g
Beetroot, canned – 60g
Beetroot, pickled – 60g
Bell pepper, green – 52g
Bell pepper, red
Bitter melon – 15g
Bok Choy / Pak Choi – 75g
Broccoli (heads only) – 75g
Broccoli (stalks only) – 45g
Broccoli (whole) – 75g
Tenderstem Broccoli (heads only) – 45g
Tenderstem Broccoli (stalks only) – 90g
Tenderstem Broccoli (whole) – 45g
Brussels sprouts – 38g
Butternut Squash – 45g
Cabbage, common – 75g
Cabbage, red – 75g
Cabbage, savoy – 38g
Capsicum, green – 52g
Capsicum, red – 75g
Carrot
Cassava – 75g
Callaloo, tinned in brine – 75g
Celeriac – 75g
Celery – 10g
Chayote / Choko – 75g
Cherries – 20g
Chicory leaves – 75g
Chilli, green – 28g
Chilli, red – 28g
Chinese cabbage (wombok) – 75g
Cho Cho – 75g
Choy sum
Chrysanthemum Greens – 75g
Collard greens
Sweetcorn – 38g
Courgette – 65g
Cucumber
Daikon white – 75g
Edamame (frozen soybeans) – 50g
Endive, leaves
Fennel, bulb – 48g
Fennel, leaves – 15g
Gai lan – 75g
Galangal
Gherkins in vinegar – 75g
Ginger, root
Jicama – 75g
Kale
Kale, preserved – 75g
Kohlrabi – 75g
Leek – 38g – Note: avoid bulb if possible.
Leek (leaves only) – 54g
Lettuce, Cos/Romaine – 75g
Lettuce, butter
Lettuce, iceberg
Lettuce, radicchio – 75g
Lettuce, red coral
Lettuce, rocket
Lotus root from frozen – 75g
Mange Tout – 17g
Mushrooms, Champignons, canned/tinned – 75g
Mushroom, Porcini (dried) – 10g
Mushroom, portobello (fresh) – 10g
Mushroom, shiitake (fresh) – 10g
Mushroom, shiitake (dried) – 7g
Mushrooms, oyster – 75g
Okra – 75g
Olives, green, pitted
Olives, black, pitted
Onion, spring (tops only) – 16g
Onion, pickled, large – 45g
Parsnip
Pear, nashi – 5g
Pear, packham, ripe, peeled – 5g
Persimmon – 60g
Peas, green, canned/tinned – 45g (drained)
Peas, snow – 17g
Peas, sugar snap – 14g
Peas, thawed – 15g
Potato, sweet – 75g
Potato
Pumpkin, canned – 75g
Pumpkin, Japanese
Pumpkin, butternut – 30g
Radish
Red Cabbage (fermented) – 75g
Rutabagas – 75g
Seaweed (nori)
Silverbeet
Snakebean / Yardlong bean – 75g
Spaghetti squash (cooked) – 75g
Spinach, baby – 75g
Spinach, English
Squash
Swede – 75g
Swiss chard
Taro – 75g
Tomato, canned/tinned – 92g
Tomato, cherry – 75g
Tomato, common
Tomato, roma – 75g
Tomato, Sun-dried, semi – 8g
Turnip – 75g
Water chestnuts – 75g
White Cabbage, Sauerkraut (fermented) – 20g
Witlof
Yam – 75g
Yucca root – 69g
Fruit
Ackee, tinned in brine – 195g
Apple, granny smith – 25g
Apple, pink lady – 25g
Apricot – 16g
Apricots canned (drained of fruit juice) – 20g
Avocado – 30g (1/8th of an avocado)
Banana, common (ripe) – 33g (1/3rd of a medium fruit)
Banana, common (unripe) – 100g
Banana, dried (chips) – 30g
Banana, sugar (firm)
Banana, sugar (ripe) – 58g
Blackberry – 4g
Blueberry – 40g
Breadfruit
Cantaloupe / Rockmelon – 90g
Carambola
Clementine
Coconut – 64g
Coconut, shredded, dried – 30g
Cranberries, dried – 15g
Cumquats, peeled – 76g
Cumquats, unpeeled – 88g
Currants – 13g
Dates – 8g
Dragon fruit – 330g
Durian – 150g
Figs, fresh – 5g
Figs, dried – 20g
Goji berries, dried – 10g
Grapes, black muscatel
Grapes, ralli seedless
Grapes, red
Grapes, red globe
Grapes, thompson
Grapefruit – 80g
Guava (ripe)
Guava, unripe – 10g
Guava, tinned in syrup – 45g
Kiwi fruit (gold) – 150g
Kiwi fruit (green) – 150g
Lemon juice – 125ml
Lime juice – 250ml
Longan – 25g
Lychee – 30g
Mandarin, imperial
Mango – 40g
Mangosteen – 50g
Melon, honeydew – 90g
Mixed peel, citrus fruits – 50g
Nectarine – 25g
Orange, navel
Passionfruit – 46g
Paw paw
Paw paw (dried) – 5g
Pear, prickly
Peach, white – 18g
Peach, yellow – 30g
Pineapple – 140g
Plantain (peeled) – 144g
Plum, black diamond – 5g
Pomegranate – 38g
Rambutan – 31g
Raisins – 13g
Raspberry – 45g
Rhubarb
Starfruit
Strawberry – 140g
Tamarillo – 25g
Tamarind – 8g
Watermelon, seedless – 15g
Meat, fish, eggs
Beef
Chicken
Eggs
Fish
Kangaroo
Lamb
Pork
Prawns, peeled
Sausage, German Bratwurst – 100g
Salmon, plain, canned in brine
Sardines
Tuna, plain, canned in brine
Tuna, plain, canned in oil
Quorn
Duck
Turkey
Venison
Ostrich
Wild boar
Bacon
Salmon
Cod
Seabass
Mackerel
Basa
Bread, Cereals, Rice, Pasta
Bread
Bread, corn (no gluten containing ingredients)
Bread, gluten free (choose a certified low FODMAP brand to be safe)
Corn, tortillas (no gluten containing ingredients or high FODMAP additives)
Any Schar low FODMAP certified products found in supermarkets.
Cereals
Amaranth, puffed grain – 10g
Buckwheat flakes, cooked – 120g
Corn flakes (gluten free) 50g
Flakes, quinoa – 50g
Flakes, rice – 30g
Oats – 60g
Oats, quick (dry) – 23g
Oats, rolled – 52g
Rice, puffed or popped – 15g
Wholegrain oat cereal biscuit (no gluten containing ingredients) – 50g
Flours
Almond, meal – 24g
Cornflour / Corn starch
Flour, arrowroot
Flour, buckwheat
Flour, buckwheat, wholemeal
Flour, corn
Flour, gluten free, plain
Flour, green banana
Flour, maize
Flour, quinoa
Flour, rice
Flour, rice, roasted
Flour, sorghum
Flour, spelt, organic, sieved
Flour, teff
Flour, yam, pounded
Maize Starch
Potato Starch
Tapioca Starch
Grains
Bourghal – 44g
Bran, oat, unprocessed – 22g
Bran, rice, unprocessed – 16g
Bran, wheat, processed – 5g
Bran, wheat, unprocessed – 5g
Buckwheat groats – 135g
Buckwheat kernels – 27g
Cous cous, gluten free, made from maize flour – 78g
Cous cous, rice and corn – 37g (cooked)
Filo/Phyllo pastry – 20g
Millet, hulled – 184g
Noodles, brown rice vermicelli – 120g
Noodles, vermicelli
Nutritional yeast flakes – 16g
Oat groats – 120g
Pasta, chickpea – 100g (cooked)
Pasta, gluten free – 145g (cooked)
Pasta, quinoa – 155g (cooked)
Pasta, spelt – 85g (cooked)
Pasta, wheat – 74g (cooked)
Pearl barley, grains, sprouted – 100g
Polenta, cornmeal – 255g
Quinoa black – 155g
Quinoa, red – 155g
Quinoa, white – 155g
Rice, basmati – 190g
Rice, brown – 180g
Rice, glutinous
Rice, red – 380g
Rice, white – 190g
Soba noodles (made from wheat and buckwheat) – 90g
Dairy, soy and lactose free
Cheese, brie, French – 40g
Cheese, camembert – 40g
Cheese, cheddar – 40g
Cheese, colby style – 40g
Cheese, cottage, creamed – 36g
Cheese, feta – 125g
Cheese, goat – 60g
Cheese, haloumi – 50g
Cheese, havarti – 54g
Cheese, mozzarella – 60g
Cheese, pecorino style – 60g
Cheese, quark – 30g
Cheese, ricotta – 40g
Cheese, soft, white moulded coated (brie and camembert) – 40g
Cheese, soy – 40g
Cheese, swiss – 54g
Cream, whipped – 60g
Milk, lactose free – 257g
Milk powder, coconut – 20g
Milk, almond – 240g
Milk, coconut, canned/tinned for cooking – 80g
Milk, hemp – 240g
Milk, macadamia – 240g
Milk, oat – 30g
Milk, quinoa, unsweetened – 240g
Milk, rice – 200g
Milk, soya, unsweetened (hulled soya beans) – 60g
Milk, soya, unsweetened (soya beans) – 30g
Quark – 30g
Yoghurt, coconut – 125g
Yoghurt, Goat’s Milk – 170g
Yoghurt, lactose free – 170g
Yoghurt, strawberry lactose free – 170g
Pulses, Tofu, Nuts
Nuts and seeds
Almonds – 12g
Cashews (activated only) – 15g
Chestnuts – 168g
Chestnuts, roasted – 84g
Flax seeds / Linseeds – 15g
Hazelnuts – 15g
LSA (linseed, sunflower, almond mix) – 12g
Macadamia – 40g
Nuts, Brazil – 40g
Nuts, tigernuts – 20g
Peanuts – 28g
Pecan – 20g
Pine nuts – 14g
Seeds, chia – 24g
Seeds, chia, black – 24g
Seeds, chia, white – 24g
Seeds, egusi – 24g
Seeds, hemp – 20g
Seeds, poppy, black – 24g
Seeds, poppy, white – 24g
Seeds. pumpkin (Pepitas) – 23g
Seeds, sesame – 11g
Seeds, sunflower – 6g
Walnuts – 30g
Pulses/Legumes
Butter beans, canned – 35g
Channa dal / Chana Dahl, boiled – 46g
Chickpeas, canned – 42g
Garbanzo beans, canned – 42g
Lentils, canned – 46g
Lentils, green, boiled – 23g
Lentils, red, boiled – 23g
Mung beans, boiled – 53g
Mung beans, sprouted – 95g
Urid dal / Urid dahl, boiled – 46g
Vegetarian substitutes
Agar agar – 7g
Egg replacer – 6g
Mince, Quorn – 75g
Tempeh, plain – 100g
Tofu, firm, drained – 160g
Tofu, plain – 170g
Beverages
Coffee (without milk or low FODMAP milk alternatives)
Drink powders
Brown rice protein, sprouted, organic, powder – 40g
Cacao powder – 8g
Carob powder – 6g
Cocoa powder – 8g
Drinking chocolate (no dairy containing products) – 10g
Protein supplement, pea protein – 40g
Spirulina powder
Wheatgrass powder – 3g
Fermented drinks
Kombuncha tea – 180ml
Kvass – 250ml
Juices
Coconut water, fresh – 100ml
Cranberry juice – 210ml
Vegetable blend, tomato juice base
Vegetable blend, tomato, carrot, celery, beetroot
Tea
Tea, black, strong with 1 tbsp of milk or low FODMAP milk alternatives – 180ml
Tea, chai, weak,with 1 tbsp of milk or low FODMAP milk alternatives – 250ml
Tea, green, strong – 250ml
Tea, peppermint, strong – 250ml
Wine, beer and spirits
Beer – 377ml
Gin – 30ml
Vodka – 30ml
Whiskey -30ml
Wine, red – 150ml
Wine, sparkling – 150ml
Wine, sweet – 150ml
Wine, white – 150ml
Wine, white, dry – 150ml
Fats and Oils
Butter – 19g
Dairy blend (70% butter, 30% oil) – 19g
Margarine, poly or monosaturated, 70% fat – 19g
Mayonnaise, low fat (avoid high FODMAP added ingredients such as garlic or onion) – 40g
Mayonnaise, regular fat (avoid high FODMAP added ingredients such as garlic or onion) – 40g
Oil, avocado
Oil, canola/rapeseed
Oil, coconut
Oil, garlic infused (make sure it doesn’t have pieces of garlic in the actual oil. It should be totally clear)
Oil, olive
Oil, olive, extra virgin
Oil, olive, vergin
Oil, peanut
Oil, rice bran
Oil, sesame
Oil, sunflower
Oil, vegetable
Condiments, herbs, spices and seasoning
Wasabi paste – 42g
Wasabi powder – 5g
Herbs
Asian chives – 160g
Basil, fresh – 16g
Bay leaves – 1g
Chives
Coriander, fresh – 16g
Curry leaves, fresh – 8g
Dill, fresh – 175g
Fenugreek leaves, dried – 16g
Gotukala – 26g
Kaffir lime leaves – 1g
Lemongrass – 50g
Mint, fresh – 90g
Oregano, dried – 3g
Pandan leaves – 2g
Parsley, fresh – 16g
Rampa leaves – 2g
Rosemary, fresh – 16g
Sage, fresh – 28g
Tarragon – 16g
Thai Basil – 160g
Thyme, fresh – 16g
Watercress, fresh – 80g
Pickles
Capers in vinegar – 8g
Capers, salted – 8g
Gherkins in vinegar – 75g
Mustard – 11g
Mustard, Dijon – 23g
Mustard, mild – 30g
Sauces
Fish sauce – 44g
Horseradish – 42g
Shrimp paste – 10g
Soy sauce – 42g
Tamarind, paste – 11g
Vinegar, Apple cider – 42g
Vinegar balsamic – 21g
Vinegar, malt – 42g
Vinegar, red wine – 42g
Vinegar, rice wine – 42g
Worcestershire sauce – 42g
Sauces and soups vary massively when it comes to high FODMAP ingredients. Your best bet is to check out FODY foods and buy safe low FODMAP sauces from their website. Here’s a few…
FODY Foods low FODMAP BBQ sauce – 33g
FODY Foods low FODMAP Tomato Ketchup – 17g
Spices
All spice
Asafoetida powder
Cardamom
Chilli powder (ensure no onion or garlic added)
Cinnamon
Cloves
Coriander seeds
Cumin
Curry powder (ensure no onion or garlic added)
Fennel seeds
Fenugreek seeds
Five spice (ensure no onion or garlic added)
Goraka
Mustard Seeds
Nutmeg
Paprika
Pepper, black
Saffron
Star anise
Turmeric
Vanilla Bean, pods
Vanilla essence – 20g
Spreads
Almond butter – 20g
Jam, marmalade – 40g
Jam, strawberry – 40g
Peanut butter – 50g
Vegemite – 6g
Snacks
Popcorn, plain – 120g
Rice cakes, plain – 34g
Rice crispbread – 24g
Confectionary and sugars
Confectionary
Agar agar – 7g
Chocolate, dark – 30g
Chocolate, milk – 15g
Chocolate, white – 15g
Instant Jelly – 42g
Vanilla essence – 20g
Sugar and sweeteners
Golden syrup – 7g
Honey, Clover – 3g
Stevia (powder) – 2g
Sugar, brown – 13g
Sugar, coconut – 4g
Sugar, icing – 16g
Sugar, palm – 13g
Sugar, raw – 16g
Sugar, white – 14g
Syrup, Molasses – 5g
Syrup, maple – 50g
Syrup, rice malt – 28g
Foods that you shouldn’t eat – high FODMAP.
These foods are not only high FODMAP, but they have no safe serving size for the elimination phase of the low FODMAP diet.
Vegetables
Vegetables
Artichoke, Jerusalem
Asparagus
Garlic
Leek, bulb
Mushroom, button
Mushroom, Enoki
Onion, shallots
Onion, Spanish / red
Onion, spring and scallion, bulb
Onion, white
Processed vegetables
Chilli, Chipotle (dried)
Lotus root, dried
Onions, pickled, small
Fruit
Fresh fruit
Boysenberry
Custard apple
Feijoa
Peach, clingstone
Pear, packham, firm, peeled
Processed fruit
Apple, dried
Apricots, dried
Mango, dried
Peaches canned (drained of fruit juices)
Pear, dried
Pineapple, dried
Prunes
Sultanas
Bread, Cereals, Rice, Pasta
Bread
Bread, naan or roti
Bread, pumpernickel
Bread, rye
Bread, rye, dark
Bread, rye, sourdough, light
Bread, sourdough, kamut, wholemeal
Bread, spelt, sourdough
Bread, wheat
Cereals
Flakes of rice with psyllium, gluten free
Flakes of wheat, corn, rice, oats, dried fruit, nuts
Flakes, barley
Flakes, spelt
Muesli, gluten, wheat, dairy, nut free
Muesli, plain
Muesli, yeast and wheat free
Wheat bran, pellets
Whole wheat grain biscuit
Flours
Flour, Chestnut
Flour, amaranth
Flour, barley
Flour, coconut
Flour, lupin
Flour, rye
Flour, spelt, organic
Flour, spelt, white
Flour, spelt, wholemeal
Flour, wheat
Grains
Barley, pearl
Bourghal
Bran, wheat, processed
Bran, wheat, unprocessed
Cous cous, wheat
Freekeh
Grains, Rye
Noodles, wheat
Pasta, gnocchi made from wheat
Semolina, fine (uncooked)
Wheat germ, raw
Dairy, soy and lactose free
Dairy
Buttermilk
Custard
Kefir
Milk, A2
Milk, evaporated
Milk, full cream, cow
Milk, full cream, goat
Milk, reduced fat, cow
Milk, sweetened condensed
Yoghurt, natural, indian
Yoghurt, natural, low fat
Yoghurt, natural, regular
Yoghurt, vanilla flavoured
Plant-based dairy alternatives
Milk, coconut with inulin
Milk, soy (soy beans)
Milk, soya, sweetened
Pulses, Tofu, Nuts
Nuts and seeds
Cashews
Pistachio
Pistachios, activated
Pulses/Legumes
Baked beans
Beans, red kidney, sprouted
Black beans, boiled
Black beans, canned
Borlotti beans, canned
Broad beans
Chickpea, sprouted
Fava beans
Haricot beans, boiled
Navy beans, boiled
Red kidney beans, boiled
soya beans, boiled
Split peas, boiled
Vegetarian substitutes
Falafal
Mince, vegetarian (containing onion)
Lentil burger
Soy protein, textured (TVP)
Tofu, silken
Beverages
Coffee
Avoid coffee with cow’s milk or soy milk.
Cordial
Apple and raspberry cordial (50-100% real juice)
Orange (25-50% real juice)
Juices
Apple, 99% blend (reconstituted and fresh)
Apple, 99% reconstituted
Berry fruit blend (from juice bar)
Orange, 98% reconstituted
Tropical
Tea
Avoid tea with cow’s milk or soy milk.
Tea, chai, strong
Tea, chomomile
Tea, fennel
Tea oolong
Wine, beer and spirits
Rum
Wine, sticky
Condiments
Dips
Hummus dip
Sauces and soups
Avoid sauces and soups containing onion and garlic – a common ingredient in condiments.
Spreads
Blueberry jam
Honey
Jam, mixed berries
Confectionary and sugars
Confectionary
Fruit bar
Sugars and sweeteners
Agave syrup, dark
Agave syrup, light
Apple syrup
Honey