“Eat This, Not That” FODMAPs Food List (+Printable PDF Chart)

[Last Updated 12th May, 2022]

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.

I’ve included a screenshot of the pages below. But the full PDF is 4 pages and suitable for printing. To download it simply tap the box below and it will then be emailed straight to you – it’s free!

fodmap food list

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 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, tap the box below. I can then send a copy direct to your email.

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

Would You Like Personalized Help With Your Digestive Issue?

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We’re only doing these for the next few days.

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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