[Last Updated 6th September, 2021]
This is a giant list of what foods to eat, and what foods to avoid when following a low FODMAP diet.
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 click the button below and it will then be emailed straight to you – it’s free!
Important Notes About this Low FODMAPs Food List/ Food Chart
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 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.
Once again, to access the full printable PDF version of this FODMAPs food list, click the button below. I can then send a copy direct to your inbox.
Lastly, remember that cutting FODMAPs is not the only way you can reduce your digestive symptoms.
I welcome any feedback or suggestions for improvement! Please leave them in the comments.