Low FODMAP Foods Guide

Find out which foods are safe on the low FODMAP diet. Each guide includes serving sizes based on Monash University research.
33
Low FODMAP
4
Moderate
16
High FODMAP
condiment (5) dairy (7) fruit (9) grain (8) legume (5) nut (4) protein (5) vegetable (10)

condiment (5 foods)

Honey

Safe: ¾ teaspoon (6g)

High FODMAP

Ketchup

Safe: 1 sachet (13g)

High FODMAP

Maple Syrup

Safe: 2 tablespoons (50g)

Low FODMAP

Mayonnaise

Safe: 2 tablespoons (40g)

Low FODMAP

Soy Sauce

Safe: 2 tablespoons (42g)

Low FODMAP

dairy (7 foods)

Almond Milk

Safe: 257g (1 cup)

Low FODMAP

Butter

Safe: 20g (1 tablespoon)

Low FODMAP

Cheese

Safe: 40g (2 slices)

Low FODMAP

Cream Cheese

Safe: 40g (2 tablespoons)

Low FODMAP

Milk

Safe: 60g (¼ cup)

High FODMAP

Oat Milk

Safe: 164g (⅔ cup)

High FODMAP

Yogurt

Safe: 60g (3 tablespoons)

High FODMAP

fruit (9 foods)

Apples

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

High FODMAP

Bananas

Safe: 1 medium firm banana (95g)

Low FODMAP

Blueberries

Safe: 1 cup (125g) or more

Low FODMAP

Grapes

Safe: 6 grapes (10g)

High FODMAP

Mango

Safe: 2 teaspoons diced (9g)

High FODMAP

Oranges

Safe: 1 medium orange (130g)

Low FODMAP

Pineapple

Safe: 1 cup fresh pineapple (140g)

Low FODMAP

Strawberries

Safe: 5 medium strawberries (65g)

Moderate FODMAP

Watermelon

Safe: 1 cup diced (60g)

High FODMAP

grain (8 foods)

Bread

Safe: 1 slice (24g) wheat bread

High FODMAP

Corn

Safe: 1/2 cup (75g) kernels

Low FODMAP

Oatmeal

Safe: 1/2 cup (52g) uncooked oats

Low FODMAP

Pasta

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

High FODMAP

Popcorn

Safe: 7 cups (120g) popped, plain

Low FODMAP

Quinoa

Safe: 1 cup (192g) cooked quinoa

Low FODMAP

Rice

Safe: 1 cup (190g) cooked white rice

Low FODMAP

Sourdough Bread

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

Low FODMAP

legume (5 foods)

Are Black Beans

Safe: 1 tablespoon (20g)

Low FODMAP

Are Chickpeas

Safe: 1½ tablespoons (29g)

High FODMAP

Are Lentils

Safe: ¼ cup (48g)

High FODMAP

Hummus

Safe: 1 tablespoon (20g)

High FODMAP

Peanut Butter

Safe: 2 tablespoons (32-50g)

Low FODMAP

nut (4 foods)

Are Almonds

Safe: 18 nuts (22g)

High FODMAP

Are Cashews

Safe: 2-3 nuts (3g)

High FODMAP

Are Chia Seeds

Safe: 2 tablespoons (30g)

Low FODMAP

Are Walnuts

Safe: 15 nut halves (30g)

Low FODMAP

protein (5 foods)

Chicken

Safe: 100g raw (65g cooked)

Low FODMAP

Eggs

Safe: 2 whole eggs (117g)

Low FODMAP

Salmon

Safe: 100g (1 can or 1 fillet)

Low FODMAP

Shrimp

Safe: 5 medium (100g)

Low FODMAP

Tofu

Safe: 1 cup (170g) firm tofu

Low FODMAP

vegetable (10 foods)

Avocado

Safe: 3 tablespoons (60g)

Moderate FODMAP

Bell Peppers

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

Low FODMAP

Broccoli

Safe: ¾ cup (75g) of heads only

Low FODMAP

Carrots

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

Low FODMAP

Cucumber

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

Low FODMAP

Potatoes

Safe: Up to 500g for white potatoes

Low FODMAP

Spinach

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

Low FODMAP

Sweet Potato

Safe: ½ cup (75g)

Low FODMAP

Tomatoes

Safe: ½ medium common tomato (65g)

Moderate FODMAP

Zucchini

Safe: ⅓ cup or ⅓ medium zucchini (65g)

Moderate FODMAP