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Low FODMAP Foods Guide

Compare portion-specific FODMAP ratings. Each guide includes serving references, source context, and individual-tolerance limitations.
35
Low FODMAP
5
Moderate
16
High FODMAP
condiment (5) dairy (7) fruit (9) grain (9) legume (5) nut (4) protein (7) vegetable (10)

condiment (5 foods)

Honey

Reference portion: ¾ teaspoon (6g)

High FODMAP

Ketchup

Reference portion: 1 sachet (13g)

High FODMAP

Maple Syrup

Reference portion: 2 tablespoons (50g)

Low FODMAP

Mayonnaise

Reference portion: 2 tablespoons (40g)

Low FODMAP

Soy Sauce

Reference portion: 2 tablespoons (42g)

Low FODMAP

dairy (7 foods)

Almond Milk

Reference portion: 257g (1 cup)

Low FODMAP

Butter

Reference portion: 20g (1 tablespoon)

Low FODMAP

Cheese

Reference portion: 40g (2 slices)

Low FODMAP

Cream Cheese

Reference portion: 40g (2 tablespoons)

Low FODMAP

Milk

Reference portion: 60g (¼ cup)

High FODMAP

Oat Milk

Reference portion: 164g (⅔ cup)

High FODMAP

Yogurt

Reference portion: 60g (3 tablespoons)

High FODMAP

fruit (9 foods)

Are Apples

Reference portion: 1/4 medium Granny Smith apple (39g)

High FODMAP

Bananas

Reference portion: 1 medium firm banana (95g)

Low FODMAP

Blueberries

Reference portion: 1 cup (125g) or more

Low FODMAP

Grapes

Reference portion: 6 grapes (10g)

High FODMAP

Mango

Reference portion: 2 teaspoons diced (9g)

High FODMAP

Oranges

Reference portion: 1 medium orange (130g)

Low FODMAP

Pineapple

Reference portion: 1 cup fresh pineapple (140g)

Low FODMAP

Strawberries

Reference portion: 5 medium strawberries (65g)

Moderate FODMAP

Watermelon

Reference portion: 1 cup diced (60g)

High FODMAP

grain (9 foods)

Bread Low FODMAP? Your Complete Guide to Low FODMAP Bread

Reference portion: 1 slice (24g) wheat bread

High FODMAP

Cereal Low FODMAP? Your Complete Guide to Safe Breakfast Cereals

Reference portion: varies by type

Moderate FODMAP

Corn

Reference portion: 1/2 cup (75g) kernels

Low FODMAP

Oatmeal

Reference portion: 1/2 cup (52g) uncooked oats

Low FODMAP

Pasta Low FODMAP? Your Complete Guide to Low FODMAP Pasta

Reference portion: 1/2 cup (44g) cooked wheat pasta

High FODMAP

Popcorn

Reference portion: 7 cups (120g) popped, plain

Low FODMAP

Quinoa

Reference portion: 1 cup (192g) cooked quinoa

Low FODMAP

Rice

Reference portion: 1 cup (190g) cooked white rice

Low FODMAP

Sourdough Bread

Reference portion: 2 slices (72g) of wheat or spelt sourdough

Low FODMAP

legume (5 foods)

Are Black Beans

Reference portion: 1 tablespoon (20g)

Low FODMAP

Are Chickpeas Low FODMAP? Serving Sizes, Canned vs Dried & Tips

Reference portion: 1½ tablespoons (29g)

High FODMAP

Are Lentils

Reference portion: ¼ cup (48g)

High FODMAP

Hummus

Reference portion: 1 tablespoon (20g)

High FODMAP

Peanut Butter

Reference portion: 2 tablespoons (32-50g)

Low FODMAP

nut (4 foods)

Are Almonds

Reference portion: 18 nuts (22g)

High FODMAP

Are Cashews

Reference portion: 2-3 nuts (3g)

High FODMAP

Are Chia Seeds

Reference portion: 2 tablespoons (30g)

Low FODMAP

Are Walnuts

Reference portion: 15 nut halves (30g)

Low FODMAP

protein (7 foods)

Bacon

Reference portion: 2 rashers (60g)

Low FODMAP

Chicken

Reference portion: 100g raw (65g cooked)

Low FODMAP

Eggs

Reference portion: 2 whole eggs (117g)

Low FODMAP

Pea Protein

Reference portion: 2 tablespoons (24g)

Low FODMAP

Salmon

Reference portion: 100g (1 can or 1 fillet)

Low FODMAP

Shrimp

Reference portion: 5 medium (100g)

Low FODMAP

Tofu

Reference portion: 1 cup (170g) firm tofu

Low FODMAP

vegetable (10 foods)

Are Potatoes

Reference portion: Up to 500g for white potatoes

Low FODMAP

Avocado

Reference portion: 3 tablespoons (60g)

Moderate FODMAP

Bell Peppers

Reference portion: 1 cup green bell pepper (75g), ½ cup red bell pepper (43g)

Low FODMAP

Broccoli Low FODMAP? Complete Guide to Broccoli FODMAP Levels

Reference portion: ¾ cup (75g) of heads only

Low FODMAP

Carrots

Reference portion: 1 small or ½ medium carrot (75g), up to 500g tested

Low FODMAP

Cucumber

Reference portion: ½ cup diced or ⅓ medium cucumber (75g)

Low FODMAP

Spinach

Reference portion: 1½ cups baby spinach (75g) or up to 500g English spinach

Low FODMAP

Sweet Potato

Reference portion: ½ cup (75g)

Low FODMAP

Tomatoes

Reference portion: ½ medium common tomato (65g)

Moderate FODMAP

Zucchini Low FODMAP? Safe Servings, Recipes & Tips

Reference portion: ⅓ cup or ⅓ medium zucchini (65g)

Moderate FODMAP