This is a giant list 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.
To download it simply tap the blue button and enter your email, then it will be emailed straight to you – it’s free!
Important Notes About this Low FODMAPs Food List/ Food Chart
It’s designed as a tool for those who are following a low FODMAP diet to treat food intolerance or IBS.
Note if there is a serving amounts next to a food, it refer to how much you can eat per meal (not per day).
If no amount is given then you should still eat that food in conservative amounts, otherwise high quantities can stack (known as FODMAP “stacking”) and lead to a high FODMAP load. The exception is eggs, meat, fish etc, which can be eaten freely.
Monash university are constantly testing new foods, and adding foods to their app as the data comes in. It’s in your best interest to use this list alongside the Monash Universtiy Low FODMAP app.
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.
Please send me a food list.
My friend would like a copy of the food list.
You just click or touch the green box ‘send me the list..’. It will ask for email address..
Where can I find the food list?
Look at above comment and reply.
Check now you should see a link that says ‘click here to download the list’
Good source of knowledge
can i get a copy of this
Look at reply to previous comments.
just touchiest click the green box ‘send me the list’
Check now you should see a link that says ‘click here to download the list’
I don’t see Kefir. I use a gluten free 99% lactose free version. Is it ok to have on FODMAP plan and if so, how much per serving?
Lactose free is safe to have. A standard portion at one sitting eg kefir yogurt would be 200 grams/1 cup.
On the food list does the quantities stated refer to 1 meal or for the whole day
When it says one cup of almond milk does this mean for one meal or for the whole day
Regards Allan
It refers to the amount you can eat per meal or sitting. But if possible it is a good idea to stick to that amount per 24 hours, at least in the beginning.
Eating the same thing 3 meals in a row for example may push you over the limit for certain FODMAPs in that food. For example 1/2 cup of rolled oats is low fodmap, but eating 1/2 cup 3 times per day- even if spread out – will probably be so high in oligosaccharides that is becomes high fodmap. So you havent allowed your body enough time to digest the first lot before the next lot came in.
good advice thank you
Hi, I use coconut milk on my cereal and in tea. (I drink around 6 cups a day) Is this Low FODMAP?
Hi Sheree.
1/2 cup of coconut milk is okay at one meal.
6 per day is probably too high, even if you spread them over the day, but it depends on what else you have it with.
Look on the list under milk alternatives for more suitable milk types
Hi, I have 2 questions. Firstly, for the vegetables that don’t have a limit beside them, does that mean i can eat as much as I want of them? (Within reason of course!) And secondly, can I have 1/2 a cup of broccoli AND 1/2 a cup of capsicum AND a 5cm stalk of celery in 1 sitting, or what is the limit?
Hey yep no limit beside them means its a “free” food.
Eat them freely but within reason.
The second question is hard for me to answer. Yes you should be fine, but it depends on the combo. As a rule of thumb 3 serves of low FODMAP veg in one meal should be fine, don’t go over that 🙂 At least not in the beginning
Brilliant information. Thank you. I only suffer occasionally and I am trying to work out what triggers it. This is really useful as I have often found that sometimes something upsets me and other times it doesn’t, so this makes a lot of sense, that it could be a combination of foods together that does it.
Thank you so much for this list!!!
Thank you so much for the wonderful info. I have recently been diagnosed with IBS. Although 2 grandkids have celiac, I was tested and results were negative for celiac. Coincidentally, I suspected that wheat might present a problem and since it is Passover I decided to eat only Gluten free matza. Cutting out wheat so far has made life more tolerable. The matza with butter or marg is a definite improvement over the various commercial GF breads. Hope this will be helpful for bread lovers.
Question about the Food/Shopping list. When it lists the food amounts (ie: Banana – 1 medium) does that mean for that one specific meal or for the entire day?
Hi there, thanks for your great list, i have just been put of the fodmap diet with possible IBS so your list is a huge help but i still have 2 questions….
1) eggs seem to give me bad bloating and gas but they are low fodmap?
2) is there a list with “code names” on packaging that are actually high fodmaps eg: emulsifier, tapioca starch, thickners, colours
When I enter my email addres, it keeps telling me to enter a valid email address. This is the only one I have.
Hi I was wondering if home made Komboocha is ok on the low FODMAP plan ?
Thanks Joe. making it Nice and Easy
Thanks Adrian
Where do hearts of palm fall on the list?
how about apple cider vinegar? is that ok to take? I heard it can treat bloating
Hi Claire, yes I’ve heard the same thing. It’s anecdotal of course, but give it a go and see if it works for you! 🙂
Hi. cookies, crackers and shortbread made with wheat flour ,are they allowed ? Or the list always refers to wheat free products? Thanks !!!
Hi Mary, products of flour are high FODMAP
Dear Joe,
I am from NJ and new to the site and my 5th and LAST GI doctor wants me to try a low FODMAP diet for my stomach distention/Bloating along with a very slow transit time or delayed gastric emptying or both? Problem is I don’t know where to start on that low FODMAP diet, as it is so restricted and I have a unique chronic problem that has gotten progressively worse in the past 6 yrs since the noticible onset and stomach distention and inability to have a bowel movement despite stool consistency, without a strong laxative or fleet enema. Can you advise? Eddie S
Hi Eddie I’ll reply in email
Hi Joe,would you mind forwarding that information to me too please. I have the same issues with what i believe to be tenesmus which is affecting my life greatly. I am taking natural laxatives too. Many thanks
HI I am also in the same situation Please forward any helpful info to me also- thanks! jtd52@aol.com
same here. Can you send me the info?
Hi, I have the same problems. Please send me too. Thank you in advance!
Hi you only mention IBS, is this a good diet for us who suffer from colitis and chrones?
Going to watch your presentation tonight
Questions
1cup water ? I drink two litters a day, that’s 24 servings, not on your list
Protein choice extr3mely limited since don’t like most of choices, how long can you live on nuts?
Also I run high potassium levels on and off. A good number of your choices, especially protein choices have a high potassium content, any ideas.
I am told after the 3-8 week cleansing you start reintroducing foods. There is no information on this at all. Or is it in a book I must purchase?
Hi – is this Low Fodmap diet suitable for someone suffering from Cholecystitis problems? I was given information on LOW FODMAPS DIET after a time in hospital recently. Cheers.
Would you know how the following vegetables stack up?
Chayote
Gourds ( Snake, bitter, Ivy, bottle, ridge )
Hi! I have fatty liver and doctor did my fibroscan and found mild problem and he suggested to follow low FODMAPs and I have reflux problem,all the time suffering from gas ,please suggest me what to eat and not,im a prediabetic patient too,thanks
Hi Yeasmeen, please consult a dietitian as I cannot give you personalised advice online. Thanks.
Cottage cheese is generally high FODMAP I believe, contrary to this list.
Hi Joe, A little late to this party, but I do have a question: Why is the diet considered so restrictive. I have followed in religiously for 3 weeks and find it quite varied. Plus, I feel 100 times better. I get plenty of vegetables, lean protein, fruit, and some nuts. I had quit eating beans years ago because of gastric distress they caused. So why can it not be considered a life-style change instead of a temporary plan?
Hi Joe! Thank you so much for this info! It really helps especially for those who are having a hard time looking for a low Fodmaps food list.