Low FODMAP Food List: What to Eat and What to Avoid

A low FODMAP diet is easier to follow when you have a clear picture of which foods are usually safe and which are common triggers. This list groups foods by category. It is a general guide, because tolerance depends on portion size and on the individual.

How to use this list

FODMAPs are tolerated by amount, so a food that is fine in a small portion may cause symptoms in a large one. Treat "low FODMAP" as a starting point, then adjust for your own symptoms. If you need the answer for one specific food, our low FODMAP food guide covers more than 60 common foods, and the FODMAP Scanner app checks packaged foods by barcode or ingredient label.

Vegetables

Generally low FODMAP: carrots, cucumber, spinach, lettuce, tomatoes, potatoes, zucchini, bell peppers, kale, green beans, eggplant and the green tops of spring onions.

Common triggers to limit: garlic, onions, cauliflower, mushrooms, asparagus, artichokes, and large portions of cabbage or sweet corn.

Fruit

Generally low FODMAP: strawberries, blueberries, oranges, mandarins, kiwi, grapes, pineapple, lemon and lime, and firm, just-ripe bananas.

Common triggers to limit: apples, pears, mango, watermelon, peaches, plums, cherries and dried fruit.

Grains and starches

Generally low FODMAP: rice, oats, quinoa, polenta, corn tortillas, gluten-free bread and pasta in sensible portions, and traditionally made sourdough spelt bread in small servings.

Common triggers to limit: regular wheat bread, wheat pasta, rye, couscous, and many cereals and bars that contain wheat, inulin or honey.

Protein

Generally low FODMAP: plain meat, poultry, fish, eggs, firm tofu and tempeh. These contain essentially no FODMAPs on their own.

Watch for: marinades, sauces, stock and seasoning mixes that add garlic or onion. Processed meats such as sausages often contain both.

Dairy and alternatives

Generally low FODMAP: lactose-free milk and yogurt, hard cheeses such as cheddar and parmesan, brie and camembert, butter, and lactase-treated products.

Common triggers to limit: regular cow's milk, regular yogurt, soft fresh cheeses, ice cream and cream in large amounts. Among plant milks, almond and lactose-free options are often easier than soy milk made from whole soybeans.

Nuts, seeds and legumes

Generally low FODMAP: peanuts, walnuts, macadamias, pumpkin seeds, sunflower seeds and chia seeds in modest portions.

Common triggers to limit: cashews, pistachios, and most beans and lentils. Canned, well rinsed lentils and chickpeas in small portions can sometimes be tolerated.

Sweeteners and condiments

Generally low FODMAP: maple syrup, table sugar, rice malt syrup, mustard, soy sauce, and garlic-infused oil, because FODMAPs do not dissolve into oil.

Common triggers to limit: honey, agave, high fructose corn syrup, and sugar-free products sweetened with sorbitol, mannitol, xylitol or maltitol.

Common mistakes

• Assuming "gluten-free" means low FODMAP. Many gluten-free products contain inulin, honey or apple juice concentrate. See FODMAP vs. gluten.
• Ignoring the ingredient list on packaged foods. Onion powder and garlic powder appear in a surprising number of products. Our guide to reading a food label explains what to look for.
• Eating a low FODMAP food in a very large portion, then blaming the food. Portion size matters.
• Staying on the strict list for too long. The elimination phase is temporary. Read about the three phases.

Next step

Use this list to plan a week of meals, then verify the packaged items you buy. A scan takes a few seconds and removes most of the guesswork.