This is a complete list of foods that have virtually undetectable levels of FODMAPs.
That means you can eat them “freely”.
You can also print or save a “cheat sheet” version below, which is handy when shopping or cooking on a low FODMAP diet.
To download a PDF version of the chart suitable for printing, click the button below. It will then be emailed straight to you.
FODMAP “Free” Foods List
*Edit: I used to have fruits on this list, but new research indicates that all fruits are best limited to one serving per sitting, even if they have low FODMAP levels. There are additional compounds in fruits that can trigger digestive issues, so it’s best not to push your limits.
FODMAP “Free” Vegetables
- Alfalfa
- Arugula
- Bamboo shoots (fresh/canned)
- Beansprouts
- Bell Peppers (red)
- Capsicum (red)
- Carrots
- Choy sum
- Collard greens
- Cucumbers
- Endive leaves
- Galangal
- Ginger
- Kale
- Lettuce (iceberg)
- Lettuce (red coral)
- Lettuce (butter)
- Olives (black or green)
- Parsnip
- Potato (regular)
- Pumpkin (kent/Japanese)
- Radish
- Rocket
- Seaweed (nori)
- Silverbeet
- Spinach (English)
- Swiss Chard
- Tomato (common)
- Witlof
Once again, if you’d like to download a larger version or printable PDF version of this FODMAPs food chart, click the green button below. I can then send a copy direct to your inbox:
I welcome any feedback or suggestions for improvement! Please leave them in the comments.
Why do some of the foods listed here have serving sizes listed on the shopping list? For example, carrots, lettuce, cucumbers.
Hi Kathy when I made the shopping list I was being ultra conservative, because if you combine lots of low FODMAP ingredients you can get into a high FODMAP ‘zone’ so to speak.
But really the amount of FODMAPs in carrots, lettuce and cucumbers is so low you can eat them freely more or less.
Why can you have goats cheese on a low fodmap diet but not goats milk? This milk I moved over to a few years ago but now It seems I can have the cheese not the milk?
Here is my diet
Eugene’s Low Fodmap Diet
1. Cream of Rice
Can be eaten anytime everyday. If you sign up for Vons Club card then log in at Vons, then buy some boxes of cream of wheat, then online personalized special coupons should become available for this product. Normal price $3.99, but I get personalized special for $2.53 often.
2. Rice, Baked Chicken, Eckrich Virginia Ham, baked Fish with boiled Cabbage or Broccoli plate.
Eckrich Virginia Ham from Vons, Safeway, or Albertson. I ask for setting 3 which is a thick cut so it is easier for me to cut the rind off. I use only McCormick Sea Salt Grinder and Crystal Geyser water. I eat this plate up to four times a day. I have not tried this with brown rice.
3. In and out Burger
Double Meat lettuce tomato only protein style. This is two meat patties with tomato wrapped with lettuce. Extra tomato is free. In and out fries are the only fries I eat.
4. Black Angus
Black Angus will make a steak cooked with only salt if asked. Side salad no dressing, croutons, cheese, with extra tomato. Baked potato with only green onions.
5. Wood Ranch BBQ
BBQ Half chicken with no BBQ sauce and I don’t eat the skin to avoid any spices. Boiled broccoli and baked potato with only green onions
6. Marshmallow Peeps and Orange Tic Tacs
Both use sugar and no High Fructose Corn Syrup
7. Bigalow Green Tea
Best price is Walmart because they sell the larger boxes of 40 tea bags. I use Grystal Geyser water as much as possible. Currently about two gallons a day. Best price for the water is Walmart for 94 cents but Vons gives me personalized specials for 79 cents sometimes.
8. Sometimes I’ll eat Banana, Strawberry, or Kiwi but rarely lately
I know what to eat/try for my first challenge week food. But second week is Fructose and third is Polyols-Sorbitol, apples are in both categories. I am guessing I should try a different food each challenge and NOT eat apple back to back?
How long should I wait after my first challenge food before I move on to the next?
What are Galangal, Silverbeet, and Witlof?
Hi Mary, Galangal is a bit like ginger, Silverbeet I think also goes by the name of Swiss Chard; it’s a very dark green leaf. Witlof is a type of lettuce, with a slightly bitter flavour 🙂
how long is the webinar?