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


[Last Updated 8th December, 2017]

This is a complete list of foods that have virtually undetectable levels of FODMAPs.

That means you can eat them “freely”.

It’s created from the latest data in the Monash University Low FODMAP Diet app.

You can also print or save a “cheat sheet” version below, which is handy when shopping or cooking on a low FODMAP diet.

Important Notes

Monash have discovered that some fruits and vegetables are so low in FODMAPs they can be eaten “freely”.

That is, you don’t really have to worry about the amount you have.

However, it’s still not recommended you gorge on FODMAP “free” foods in one sitting, because it does all add up.

To download a PDF version of the chart suitable for printing, click the button below. It will then be emailed straight to you.

Or click here to download the list.

FODMAP “Free” Foods List

FODMAP “Free” Fruits

  • Banana (unripe/green)
  • Breadfruit
  • Carambola/Starfruit
  • Clementine/Mandarin (imperial)
  • Durian
  • Grapes (black muscatel)
  • Grapes (ralli seedless)
  • Grapes (red globe)
  • Grapes (Thompson)
  • Lemon juice
  • Lime juice
  • Orange (navel)
  • Plantains
  • Prickly pear
  • Strawberries

FODMAP “Free” Vegetables

  • Alfalfa
  • Arugula/Rocket
  • Beansprouts
  • Bell Peppers/Capsicum (red)
  • Carrots
  • Celeriac
  • Chard/Silverbeet
  • Cucumbers
  • Kale
  • Lettuce (iceberg)
  • Lettuce (red coral)
  • Lettuce (butter)
  • Olives (black or green)
  • Potato (regular)
  • Radish
  • Rhubarb
  • Seaweed (nori)
  • Tomato (common)

Once again, if you’d like to download a larger version or printable PDF version of this FODMAPs food chart, click the button below. I can then send a copy direct to your inbox.

Or click here to download the list.


There is also an image version of the FODMAP “free” foods list here, useful for saving on your phone. However, it won’t be as clear as a pdf version:


FODMAP -free- FOODS list - updated May '17

I welcome any feedback or suggestions for improvement! Please leave them in the comments.


  1. 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.

  2. lucy dudman says:

    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?

  3. 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

  4. Therese says:

    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?

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