Low FODMAP Food List: What Can You Eat on a Low FODMAP Diet?

If you’ve been advised to follow a FODMAP elimination diet, a low FODMAP food list can make your life much easier.

Below, we’ve organized a comprehensive list of both foods to enjoy and foods to avoid when following a low FODMAP diet.

Contents

What are FODMAPs?

FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols.

These are all types of carbohydrates that are poorly absorbed in the small intestine. As a result, they travel to the large intestine mostly intact, where they’re fermented by gut bacteria.

The process of fermentation releases hydrogen, carbon dioxide and methane gases, which cause uncomfortable digestive symptoms in people who don’t tolerate FODMAPs well. Symptoms include (1, 2):

Abdominal pain
Flatulence (“farting”)
Bloating
Diarrhea
Constipation
Abdominal distention

A FODMAP elimination diet is a short-term plan to identify carbohydrates that trigger digestive symptoms. The elimination diet strictly limits foods that are high in FODMAPs for a couple of weeks, and then gradually reintroduces them to determine which foods cause your symptoms.

This approach can be helpful for those with irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), inflammatory bowel disease (IBD), and celiac disease (3, 4).

The trick is to know which foods to avoid. The remainder of this article will look at some of the best and worst foods for people with FODMAP intolerance, and provide a low FODMAP food list to help you get started.

Summary: FODMAPs is an acronym used to describe certain carbohydrates that aren’t absorbed well in the small intestine. These carbs travel largely intact to the large intestine, where they’re fermented by gut bacteria. The process of fermentation creates digestive gases, which can cause symptoms like bloating, gas, stomach pain, constipation and diarrhea.

What Can And Can’t I Eat On This Diet?

Often it’s easiest to start with this giant list I’ve made of what foods to eat, and what foods to avoid when following a low FODMAP diet.

It’s based on the latest published FODMAPs data (1, 2, 3, 4, 5).

Print or save to your phone to use as a quick-reference guide when shopping or cooking. I’ve attempted to list foods in both US and UK/Aus names, with US first.

I’ve included a screenshot of the first page below. But the full PDF is 4 pages and suitable for printing. To download it simply tap the box below and it will then be emailed straight to you – it’s free!

FODMAPs in Foods

This low FODMAP food list is organized by food category and includes best and worst choices.

When it comes to FODMAPs, the dose makes the poison. High FODMAP foods should be avoided altogether until you know which types of FODMAPs bother you. Recommended serving sizes are listed for foods that are moderate in FODMAPs.

Keep in mind that even low FODMAP foods can cause you problems if you eat them in large quantities. This is called FODMAP stacking. For example, soy sauce is technically considered a low FODMAP condiment, but it may cause symptoms if you eat more than two tablespoons of it. This is especially true when you serve it with other high FODMAP foods.

Vegetables

Great news for veggie lovers: Your low FODMAP food list includes lots of different vegetables!

Low FODMAP Vegetables to Enjoy:

Alfalfa
Arugula (rocket)
Asian & collard greens
Green beans
Bean sprouts
Bell peppers (capsicum)
Broccoli
Cabbage
Carrots
Celery
Celery root (celeriac)
Chard (silverbeet)
Chili (red or green)
Cucumbers
Edamame
Eggplant (aubergine)
Endive
Fennel (bulb and leaves)
Ginger and galangal
Kale
Lettuce (all types)
Canned mushrooms
Shimeji mushrooms
Oyster mushrooms
Okra
Potato
Pumpkin/Squash (Japanese)
Radish
Rhubarb
Scallion/Spring Onion (green parts only)
Seaweed/Nori
Spinach (baby or English)
Tomatoes
Turnip
Rutabaga
Water chestnut
Yam
Zucchini (courgette)

Vegetables to Limit on a Low FODMAP Diet:

Beetroot (½ cup)
Brussels sprouts (2 large or 4 small sprouts)
Corn (½ cob)
Green or black olives (15 small)
Sweet potato (½ potato)
Butternut squash (½ cup)
Snow peas (5 pods)
Spaghetti squash (1 cup)

High FODMAP Vegetables to Avoid:

Asparagus
Artichoke
Cauliflower
Garlic
Leek (white parts; green portions are okay!)
Onions
Portobello mushrooms
Button mushrooms
Shiitake mushrooms
Peas
Scallions/Spring Onions (white parts; green portions are okay!)

Fruits

You can still enjoy lots of fruits on a low FODMAP diet, as long as you avoid ones that are high in oligosaccharides, fructose and polyols.

Low FODMAP Fruits to Enjoy:

Blueberries
Grapes
Lemons
Limes
Mandarins
Oranges
Passion fruit
Raspberries
Strawberries

Fruits to Limit on a Low FODMAP Diet:

Bananas (firm/green only, 1 medium)
Cantaloupe (½ cup)
Coconut (dessicated, ½ cup)
Honeydew melon (½ cup)
Kiwi fruit (2 small)
Pineapple (1 cup)
Avocado (very small quantities only)

High FODMAP Fruits to Avoid:

Apples
Apricots
Ripe bananas
Blackberries
Cherries
Grapefruit
Mango
Nectarines
Peaches
Pears
Plums
Raisins and sultanas
Watermelon

Cereals, Grains, Flour and Other Ingredients

Many grains and grain-based products are high in oligosaccharides and should be avoided on a low FODMAP diet.

Be sure to watch for high FODMAP ingredients in cereals, baked goods, granolas and other grain products (even those made with low FODMAP flours). Honey, agave nectar, high fructose corn syrup, dried fruit and sweeteners are common offenders.

Low FODMAP Cereals, Grains, Flours and Other Ingredients to Enjoy:

Amaranth
Arrowroot
Gluten-free bread
True sourdough bread (no yeast)
Buckwheat flour
Gluten-free cereal (no honey or dried fruit)
Corn flakes
Corn/Maize flour
Corn tortillas
Muesli (no fruit)
Rice Krispies
Spirulina
Tapioca flour
Teff
Wheatgrass powder

Cereals, Grains, Flours and Other Ingredients to Limit on a Low FODMAP Diet:

Cacao powder (2 teaspoons / 4.5 grams)
Oats, rolled (½ cup)

High FODMAP Cereals, Grains, Flours and Other Ingredients to Avoid:

Barley
Besan flour
Cereal, muesli or granola with wheat, honey or dried fruit
Chickpea flour
Coconut flour
Rye flour
Soy flour
Wheat flour
All foods made with high FODMAP flours (cakes, cookies, biscuits, breads, muffins, etc.)

Pasta, Rice, and Noodles

There is no need to give up noodles and rice on a low FODMAP diet, as there are quite a few safe options!

Low FODMAP Pasta, Rice and Noodles to Enjoy:

Konjac noodles
Rice noodles
Gluten-free pasta
Polenta
Quinoa
Rice (all types except rice pilaf)
Rice noodles

High FODMAP Pasta, Rice and Noodles to Avoid:

Couscous
Gnocchi
Pasta
Egg noodles
Udon noodles
Ramen noodles
Wheat noodles
Semolina noodles
Flavored, packaged rice, quinoa, pasta, and noodles with high FODMAP ingredients

Dairy and Dairy Alternatives

Lactose is a naturally occurring sugar that’s found in milk and dairy products.

About 65% of humans can’t properly digest it and need to avoid lactose altogether.

Low FODMAP Dairy and Dairy Alternatives to Enjoy:

Cheese (all firm varieties)
Cottage cheese
Ricotta cheese
Lactose-free yogurt (plain)
Lactose-free milk
Almond milk
Hemp milk
Quinoa milk
Rice milk
Soy milk (made from protein)

High FODMAP Dairy and Dairy Alternatives to Avoid:

Cream cheese
Cow’s milk
Goat’s milk
Oat milk
Sheep’s milk
Soy milk made with soybeans
Canned coconut milk (you may be able to tolerate very small quantities)

Meat, Eggs, Legumes and Soy Protein

Aside from sausages and processed meats, most animal proteins are naturally low in FODMAPs.

Vegetarians have lots of options as well, but should watch out for certain soy proteins and beans.

Low FODMAP Meat, Eggs, Legumes and Soy Proteins to Enjoy:

Beef
Chicken
Lamb
Pork
Turkey
Fish (including smoked or gluten-free battered)
Cold cuts (check labels for high FODMAP ingredients first–like onion, garlic, honey, or high fructose corn syrup)
Eggs
Lentils, canned and rinsed
Lima and mung beans
Quorn
Tempeh
Tofu (firm)

High FODMAP Meat, Eggs, Legumes and Soy Proteins to Avoid:

Most sausages
Processed meats with high FODMAP ingredients
Baked beans
Black beans
Cannellini beans
Mixed beans
Tofu (silken)
Soybeans
Chickpeas (very small amounts of canned, rinsed chickpeas may be tolerated)

Nuts and Seeds

With a couple of exceptions, nuts and seeds are low FODMAP foods.

Nut and seed butters are fine as well, as long as they don’t contain high FODMAP sweeteners or other ingredients.

Low FODMAP Nuts and Seeds to Enjoy:

Almonds
Brazil nuts
Hazelnuts
Macadamia nuts
Peanuts
Pine nuts
Pecans
Walnuts
Chia seeds
Linseeds
Poppy seeds

High FODMAP Nuts and Seeds to Avoid:

Cashews
Pistachios

Sweeteners, Sauces and Condiments

Sweeteners, sauces and condiments can be tricky on a low FODMAP diet.

It’s best to eat these foods in small amounts or avoid them altogether if you don’t have access to an ingredients list.

Also, remember that garlic and onions are high FODMAP foods. While butter and oil are naturally low in FODMAPs, infused varieties may not be.

Low FODMAP Sweeteners, Sauces and Condiments to Enjoy:

Butter
BBQ sauce
Ketchup/Tomato sauce
Golden syrup
Maple syrup
Margarine
Mayonnaise
Mint sauce
Mint jelly
Miso paste
Mustard
Peanut butter
Sweeteners (Equal, Stevia and Splenda)
Shrimp paste
Soy, fish and oyster sauce
Sweet and sour sauce
Vanilla essence
Vegemite/Marmite
Apple cider vinegar
Malt vinegar
Balsamic vinegar
Red wine vinegar
Worcestershire sauce

High FODMAP Sweeteners, Sauces and Condiments to Avoid:

Agave
Curry paste
Gravy mix
High fructose corn syrup (HFCS)
Honey
Hummus
Inulin
Isomalt
Jam (real strawberry jam and marmalade are okay!)
Maltitol
Mannitol
Pasta sauces
Xylitol
Sorbitol
Tzatziki

Sweets and Snacks

You’ll also need to be careful with your sweets and snacks on a low FODMAP diet.

These foods may contain hidden flours, sweeteners, onion, garlic and other high FODMAP ingredients. Try out some of the options below, or choose from this list of 77 easy and tasty low FODMAP snacks instead.

Low FODMAP Sweets and Snacks to Enjoy:

Dark chocolate (85% cacao or more is ideal)
Corn chips
Cookies or biscuits made with low FODMAP flours
Jello
Potato chips/crisps (plain, salted)
Popcorn
Rice crackers, rice cakes crispbread

High FODMAP Sweets and Snacks to Avoid:

Milk chocolate
White chocolate
Muesli bars
Dried fruit
Chips or snacks with onion or garlic powder (vegetable powder usually has one or both of these!)

Drinks (Alcoholic and Non-Alcoholic)

Plain water is usually your best drink option, whether you’re eliminating FODMAPs or not.

Sometimes, though, you want a little variety. Here are some of your best and worst drink choices.

Low FODMAP Alcoholic and Non-Alcoholic Drinks to Enjoy:

Beer (choose gluten-free if you have celiac disease)
Drinking chocolate (choose cocoa or cacao-based, but not carob)
Coffee (no milk)
Cranberry juice
Fresh orange juice
Lemon juice
Lime juice
Tomato juice
Gin
Vodka
Whiskey
Black tea
Green tea
Dandelion tea
Peppermint tea
Red wine
White wine
Champagne
Water

High FODMAP Alcoholic and Non-Alcoholic Drinks to Avoid:

Apple juice
Coconut water
Apple cider
Pear cider
Cocktails
Mango juice
Pear juice
Rum
Sodas with HFCS
Some herbal tea varieties
Dessert wines

Planning a Low FODMAP Diet

Ready to get started on a FODMAP elimination diet?

Here are some low FODMAP meal ideas:

Once again, to access the full printable PDF version of this FODMAPs food list, tap the button below and enter your email. I’ll then send a copy direct to your email.