Skip to content

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.
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

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 (9 foods)

Bread Low FODMAP? Your Complete Guide to Low FODMAP Bread

Safe: 1 slice (24g) wheat bread

High FODMAP

Cereal Low FODMAP? Your Complete Guide to Safe Breakfast Cereals

Safe: varies by type

Moderate FODMAP

Corn

Safe: 1/2 cup (75g) kernels

Low FODMAP

Oatmeal

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

Low FODMAP

Pasta Low FODMAP? Your Complete Guide to 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 Low FODMAP? Serving Sizes, Canned vs Dried & Tips

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 (7 foods)

Bacon

Safe: 2 rashers (60g)

Low FODMAP

Chicken

Safe: 100g raw (65g cooked)

Low FODMAP

Eggs

Safe: 2 whole eggs (117g)

Low FODMAP

Pea Protein

Safe: 2 tablespoons (24g)

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)

Are Potatoes

Safe: Up to 500g for white potatoes

Low FODMAP

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 Low FODMAP? Complete Guide to Broccoli FODMAP Levels

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

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 Low FODMAP? Safe Servings, Recipes & Tips

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

Moderate FODMAP