A Beautiful List of FODMAP “Free” Foods (+ Download and Print The PDF Chart)

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.


About Joe Leech, Dietitian (MSc Nutrition & Dietetics)

Joe Leech is a university-qualified dietitian from Australia.

He graduated with a Bachelor's degree in exercise science, followed by a Master's degree in Nutrition and Dietetics in 2011.

Learn more about him on the About page