The Ultimate Low FODMAPs Food List & Shopping Guide

the-ultimate-low-fodmap-food-list

[Last Updated 30th September, 2017]

This is the most comprehensive low FODMAPs foods list available for free.

It’s based on the latest data from the Monash University Low FODMAP Diet app.

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.

Important Notes About this Low FODMAPs Food List

This list is designed as a tool for those who are following a low FODMAP diet to treat food intolerance or IBS.

Note the serving amounts next to each food refer to how much you can eat per meal. They are based on dry/raw weight unless otherwise specified.

If no amount is given then it’s considered a “free” food. That is, FODMAP levels were undetectable in that food because they were so low.

In any case, moderate portion sizes are still recommended, especially with “free” fruits.

The version below is a PNG image file, best for saving to a phone or tablet. Right click and select “save image as” on computer, or screenshot on your phone or tablet to save.

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

Or click here to download the list.

Low FODMAP diet food list updated May '17

 

Right click and select “save image as” on computer, or screenshot to save on phone or tablet.

If the food you seek is not on the list, then it is either not low FODMAP (in other words, it’s too high in FODMAPs) or it has not been tested.

Monash university are constantly testing new foods, and adding foods to the 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, if you’d like to download a larger version or printable PDF version of this FODMAPs food list, click the button below. I can then send a copy direct to your inbox.

Or click here to download the list.

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

Comments

  1. Please send me a food list.

  2. My friend would like a copy of the food list.

  3. Where can I find the food list?

  4. Good source of knowledge

  5. can i get a copy of this

  6. 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?

  7. Allan Forbes says:

    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.

  8. 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

  9. Irish girl says:

    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

  10. 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.

  11. Thank you so much for this list!!!

  12. 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.

  13. Nick Boesen says:

    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?

  14. Jessica Bates says:

    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

  15. Judith Walleser says:

    When I enter my email addres, it keeps telling me to enter a valid email address. This is the only one I have.

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