Low FODMAP Food List: 300+ Safe Foods with Exact Serving Sizes

You’ve just been told to start the low FODMAP diet, and you’re staring at a “forbidden foods” list that seems to include everything you normally eat. The panic is real: What CAN I actually eat? The truth is, you have hundreds of safe, delicious options - and this guide shows you exactly what they are, with specific serving sizes for every food. For quick lookups, browse our searchable food database, or read the full elimination phase walkthrough first.

Understanding “Low FODMAP”

A food counts as low FODMAP when it contains minimal fermentable carbohydrates - the ones that trigger IBS symptoms. Two factors determine whether a food stays safe for you:

Serving size - Even low FODMAP foods become problematic in large portions
FODMAP stacking - Eating multiple low FODMAP foods in one meal can accumulate FODMAPs past your threshold

Always cross-check with the Monash University FODMAP app for the most accurate, research-based serving sizes.

Low FODMAP Proteins

Protein is the easiest category on this entire diet. Plain, unprocessed protein foods contain zero FODMAPs, so you can eat them freely.

Meats & Poultry (All Plain Varieties)

Completely Safe:

Beef (all cuts)
Chicken (breast, thighs, whole)
Turkey (ground, breast, deli meat without additives)
Pork (chops, tenderloin, ground)
Lamb (all cuts)
Duck
Veal
Game meats (venison, bison, elk)

Important: Choose plain, unseasoned meats. Skip these:

Pre-marinated meats (often contain garlic/onion)
Processed sausages with fillers
Deli meats with garlic/onion powder
Meats with breading or coatings

Seafood (All Varieties)

Completely Safe:

Salmon
Tuna (fresh, canned in water)
Cod
Halibut
Shrimp
Scallops
Crab
Lobster
Mussels
Clams
Sardines
Anchovies

Watch for: Breading, marinades, and sauces that may contain high FODMAP ingredients.

Eggs

All preparations work:

Scrambled
Fried
Poached
Boiled
Baked
Omelets (with low FODMAP fillings)

Plant-Based Proteins

Tofu:

Firm tofu - Safe in normal portions
Extra-firm tofu - Safe
Silken tofu - Check serving size

Tempeh:

Plain tempeh - Up to 3/4 cup (100g) is low FODMAP

Note: Most other legumes stay off-limits during elimination because they’re high in GOS (galacto-oligosaccharides). You can test canned lentils and chickpeas during reintroduction.

Protein quick recap: All plain meats, poultry, seafood, and eggs are unlimited. Watch for pre-marinades (they usually contain garlic or onion). Tofu and tempeh are safe plant-based options in the listed portions.

Low FODMAP Vegetables

Vegetables demand more attention than proteins because portion sizes make or break your FODMAP load. Every vegetable below includes its tested safe serving size.

Green Vegetables

Arugula - 1 cup
Bok choy - 1 cup chopped
Broccoli - Heads only, 3/4 cup (avoid stems)
Brussels sprouts - 2 sprouts maximum
Cabbage, common - 3/4 cup shredded
Cabbage, red - 1/2 cup shredded
Celery - 1/4 stick maximum (higher amounts are high FODMAP)
Collard greens - 1 cup
Cucumber - Unlimited
Green beans - 15 beans
Kale - 1 cup chopped
Lettuce (all types) - Unlimited
Spinach - 1 cup raw, unlimited cooked
Swiss chard - 1 cup
Zucchini - 1/3 cup

Colorful Vegetables

Bell peppers (all colors) - 1/2 cup
Carrots - Unlimited
Eggplant - 1 cup
Parsnips - 1/2 cup
Pumpkin - 1/4 cup canned
Radishes - Unlimited
Sweet potato - 1/2 cup (70g) - larger amounts contain mannitol
Tomatoes (fresh) - Unlimited
Tomatoes (canned) - 1/2 cup
Turnips - 1 cup diced

Other Safe Options

Bean sprouts - 1 cup
Bamboo shoots - 1/2 cup
Chives - 1 tablespoon
Ginger - Unlimited
Green onions (scallions) - Green tops only, unlimited
Seaweed/nori - Unlimited
Water chestnuts - 3 chestnuts

Vegetables to Avoid During Elimination

Yes, this means no garlic or onions for now - and that’s genuinely frustrating since they’re the flavor base for most cooking. This restriction is temporary, and garlic-infused oil (FODMAPs don’t transfer to oil) will become your new best friend in the kitchen.

Asparagus
Artichokes
Cauliflower (in large amounts)
Garlic
Leeks
Mushrooms (high in mannitol, a type of polyol)
Onions (all types)
Snow peas
Sugar snap peas

Vegetable quick recap: Lettuce, carrots, tomatoes, cucumber, and radishes are unlimited. Most other vegetables are safe in measured portions. Garlic and onions are the biggest losses - use garlic-infused oil and the green tops of scallions instead.

Low FODMAP Fruits

Fruits are trickier than vegetables because many contain excess fructose or polyols (sugar alcohols like sorbitol and mannitol). The difference between a safe fruit and a trigger often comes down to a few grams, so these portion sizes matter.

Berries

Blueberries - 20 berries (28g)
Cranberries - 1 tablespoon dried
Raspberries - 10 berries (60g)
Strawberries - 10 medium berries (140g)

Citrus Fruits

Grapefruit - 3/4 cup segments
Lemon - Unlimited juice and zest
Lime - Unlimited juice and zest
Mandarin - 1 medium
Orange - 1 medium (130g)
Tangelo - 1 medium

Tropical Fruits

Banana (firm) - 1 medium (ripe bananas become higher FODMAP)
Dragon fruit - 1 cup
Kiwi - 2 small
Papaya - 1 cup (140g)
Pineapple - 1 cup (140g)
Passion fruit - 1 fruit

Other Fruits

Cantaloupe - 1/2 cup diced (120g)
Grapes - 1 cup (150g)
Honeydew melon - 1/2 cup (90g)
Rhubarb - 1 cup
Star fruit - 1 medium

Fruits to Avoid During Elimination

Losing apples, mangoes, and watermelon stings - especially in summer. The upside: strawberries, oranges, grapes, and pineapple are all safe, and most people find they can reintroduce some of these fruits after testing.

Apples
Apricots
Avocado (in large amounts)
Blackberries (in large amounts)
Cherries
Dates
Figs
Mango
Nectarines
Peaches
Pears
Plums
Prunes
Watermelon
Most dried fruits

Fruit quick recap: Stick to firm bananas, citrus, berries (in measured amounts), and tropical fruits like pineapple and kiwi. Avoid stone fruits, apples, pears, and watermelon. Always measure - an extra handful can tip the balance.

Low FODMAP Grains & Starches

You need energy, which means grains and starches. The low FODMAP diet does not require going gluten-free, but you should limit wheat-based products during elimination because of fructans (a type of oligosaccharide found in wheat, garlic, and onions).

Safe Grains

White rice - Unlimited
Brown rice - Unlimited
Basmati rice - Unlimited
Wild rice - Unlimited
Quinoa - 1 cup cooked
Oats - 1/2 cup dry or 1 cup cooked
Oat bran - 2 tablespoons
Rice bran - 2 tablespoons
Millet - 2/3 cup cooked
Polenta - 2/3 cup cooked
Cornmeal - 1/2 cup

Bread & Baked Goods

Sourdough spelt bread - 2 slices (fermentation reduces fructans)
Gluten-free bread - Check ingredients, most are safe
Rice crackers - Check for onion/garlic
Corn tortillas - 2 small
Corn chips - 1 ounce
Rice cakes - Unlimited

Pasta & Noodles

Rice noodles - 1 cup cooked
Rice pasta - 1 cup cooked
Gluten-free pasta - 1 cup cooked (check ingredients)
Soba noodles (100% buckwheat) - 1 cup cooked

Grains to Avoid During Elimination

Giving up regular bread and pasta feels like a big deal, and it is. Sourdough spelt and rice-based alternatives fill the gap well, and many people discover during reintroduction that they tolerate small amounts of wheat just fine.

Regular wheat bread
Wheat pasta
Rye bread
Barley
Couscous (wheat-based)
Wheat cereals with high fructan content

Grains quick recap: Rice in all forms is unlimited and safe. Oats, quinoa, and millet work in measured portions. Swap wheat bread for sourdough spelt or gluten-free options, and use rice or gluten-free pasta.

Low FODMAP Dairy & Alternatives

Dairy confuses everyone, so here’s the simple truth: lactose is the only problematic FODMAP in dairy. Many dairy products are naturally low in lactose, and lactose-free alternatives let you keep enjoying milk, yogurt, and ice cream.

Low Lactose Dairy

Hard Cheeses (Naturally Low Lactose):

Cheddar - 2 slices (40g)
Parmesan - 2 tablespoons grated
Swiss - 2 slices
Mozzarella - 2 slices
Brie - 2 slices (40g)
Camembert - 2 slices (40g)
Feta - 1/2 cup crumbled (not safe in larger amounts)

Lactose-Free Options:

Lactose-free milk - Unlimited
Lactose-free yogurt - 1 cup
Lactose-free cream cheese - 2 tablespoons
Lactose-free cottage cheese - 1/2 cup
Lactose-free ice cream - Check serving size

Butter & Cream:

Butter - Unlimited (contains minimal lactose)
Heavy cream - 2 tablespoons

Plant-Based Alternatives

Almond milk - 1 cup (check for additives like inulin)
Coconut milk (canned) - 1/2 cup
Coconut milk (carton) - 1 cup
Coconut cream - 1/4 cup
Hemp milk - 1 cup
Macadamia milk - 1 cup
Rice milk - 1 cup
Coconut yogurt - Check for additives

Dairy to Avoid During Elimination

If you love your morning latte with real milk, this one hurts. Lactose-free milk tastes nearly identical and works in every recipe, so the swap is painless once you find a brand you like.

Regular cow’s milk
Goat’s milk
Sheep’s milk
Buttermilk
Soft cheeses (ricotta, cottage cheese)
Cream cheese (regular)
Ice cream (regular)
Yogurt (regular)
Sour cream

Dairy quick recap: Hard cheeses (cheddar, parmesan, swiss) are naturally low in lactose. Swap regular milk for lactose-free milk. Butter is safe. Check plant milks for inulin or other FODMAP additives.

Low FODMAP Nuts & Seeds

Nuts and seeds pack nutrition into small servings, but you must measure them. Going over the listed amounts turns a safe snack into a trigger.

Safe Nuts

Almonds - 10 nuts maximum
Brazil nuts - 10 nuts
Hazelnuts - 10 nuts
Macadamia nuts - 20 nuts
Peanuts - 32 nuts
Pecans - 10 pecan halves
Pine nuts - 1 tablespoon
Walnuts - 10 walnut halves

Nut Butters

Peanut butter - 2 tablespoons
Almond butter - 1 tablespoon
Macadamia butter - 1 tablespoon

Safe Seeds

Chia seeds - 2 tablespoons
Flaxseeds - 1 tablespoon
Pumpkin seeds - 2 tablespoons
Sesame seeds - 1 tablespoon
Sunflower seeds - 2 tablespoons

Nuts to Avoid During Elimination

Cashews (high in GOS)
Pistachios (high in GOS and fructans)

Low FODMAP Fats & Oils

All pure fats and oils contain zero FODMAPs. Use them freely.

Oils

Olive oil - Unlimited
Coconut oil - Unlimited
Avocado oil - Unlimited
Canola oil - Unlimited
Vegetable oil - Unlimited
Sesame oil - Unlimited
Garlic-infused oil - Unlimited (FODMAPs don’t dissolve in oil - this is your garlic flavor lifeline)

Other Fats

Butter - Unlimited
Ghee - Unlimited
Mayonnaise - Check ingredients for garlic/onion

Low FODMAP Herbs & Spices

Fresh and dried herbs deliver flavor without FODMAPs. Use them generously - they replace the depth you lose from avoiding garlic and onion.

Fresh Herbs (All Safe)

Basil
Cilantro (coriander leaves)
Chives
Dill
Mint
Oregano
Parsley
Rosemary
Sage
Tarragon
Thyme

Spices (All Safe)

Black pepper
Cardamom
Cayenne pepper
Chili powder
Cinnamon
Cloves
Coriander (seeds)
Cumin
Curry powder (check for onion/garlic)
Ginger
Mustard powder
Nutmeg
Paprika
Saffron
Turmeric

Herbs & Spices to Avoid During Elimination

Garlic powder
Onion powder
Garlic salt
Onion salt

Low FODMAP Condiments & Sauces

Hidden FODMAPs show up most often in condiments and sauces. Read every label.

Safe Options

Soy sauce/Tamari - 2 tablespoons
Mustard - Check for honey, garlic, onion
Worcestershire sauce - 1 tablespoon
Hot sauce - 1 tablespoon (check ingredients)
Tomato paste - 2 tablespoons
Tomato sauce (passata) - 1/2 cup (check for garlic/onion)
Vinegar (all types) - Unlimited
Maple syrup - 2 tablespoons

Make Your Own

Salad dressings with olive oil, vinegar, mustard, herbs
Marinara sauce without onion/garlic
Pesto with basil, pine nuts, parmesan, garlic-infused oil

Condiments to Avoid During Elimination

Honey
Agave nectar
High-fructose corn syrup
Store-bought sauces with onion/garlic
Barbecue sauce (usually contains high FODMAP ingredients)
Teriyaki sauce (often contains garlic)

Low FODMAP Beverages

Safe Drinks

Water - Unlimited (your best choice)
Coffee - Limit to 3 cups per day (caffeine can trigger symptoms)
Black tea - Weak/moderate strength
Green tea - Unlimited
Peppermint tea - Unlimited
Ginger tea - Unlimited
Wine - 1 glass (150ml)
Beer - 1 can/bottle (375ml)
Vodka, gin - 1 shot

Beverages to Avoid During Elimination

Chai tea (contains high FODMAP spices)
Chamomile tea (high in polyols in large amounts)
Fennel tea
Coconut water (high in polyols)
Fruit juices (high in fructose)
Soft drinks with high-fructose corn syrup
Rum (higher FODMAP)

Low FODMAP Sweeteners

White sugar (sucrose) - 1 tablespoon
Brown sugar - 1 tablespoon
Maple syrup - 2 tablespoons
Glucose - Unlimited
Stevia - Unlimited (pure stevia, check for additives)

Sweeteners to Avoid During Elimination

Honey
Agave nectar
High-fructose corn syrup
Sorbitol
Mannitol
Xylitol
Maltitol
Isomalt

Sample Low FODMAP Meals

Knowing which foods are safe only helps if you turn them into actual meals. Here are tested combinations to get you started. For more ideas, explore our full collection of low FODMAP recipes.

Breakfast Ideas

Scrambled eggs with spinach and tomatoes, gluten-free toast with butter
Oatmeal with lactose-free milk, banana slices, and walnuts
Smoothie: lactose-free yogurt, strawberries, spinach, almond milk
Rice cakes with peanut butter and sliced strawberries

Lunch Ideas

Grilled chicken salad with mixed greens, cucumber, carrots, bell peppers, olive oil dressing
Turkey and cheddar sandwich on gluten-free bread with lettuce and tomato
Rice bowl with firm tofu, bok choy, carrots, tamari sauce
Tuna salad with mayo, cucumber, served on rice crackers

Dinner Ideas

Baked salmon with roasted zucchini, carrots, and quinoa
Stir-fry with shrimp, bell peppers, bok choy, ginger over white rice
Grilled chicken with baked sweet potato (1/2 cup) and green beans
Turkey meatballs (no garlic) with gluten-free pasta and homemade marinara sauce

Snack Ideas

10 almonds and an orange
Rice cakes with almond butter
Lactose-free yogurt with blueberries
Carrot sticks with homemade hummus (from canned chickpeas after reintroduction)
Hard cheese and gluten-free crackers
Small banana with 10 walnuts

Take Action This Week

This list is useless if it stays on your screen. Pick 10 foods from this list that you already like and build your meals around those this week. You don’t need to master every category at once - start with what’s familiar and expand from there.

Search the food database - Look up any food instantly to confirm its FODMAP status and exact safe serving size before you eat it.
Get meal ideas from tested recipes - Every recipe uses only the safe foods listed above, with portions already calculated for you.
Follow the elimination phase step by step - Know exactly what to do each week, when to reintroduce foods, and how to track your symptoms.

Important Reminders

Measure Your Portions

Even low FODMAP foods have upper limits. The Monash FODMAP app shows traffic-light ratings:

Green - Safe at listed serving size
Amber - Moderate FODMAPs at larger servings
Red - High FODMAP at large servings

Watch for FODMAP Stacking

Eating multiple moderate-FODMAP foods in one meal can trigger symptoms. Space your meals 3-4 hours apart and balance moderate-FODMAP foods with FODMAP-free options like plain proteins and rice.

Read Labels Carefully

When eating out at restaurants, ask about ingredients in sauces and marinades. At home, watch for hidden FODMAPs in:

Marinades and sauces (garlic, onion)
Stocks and broths (onion, garlic)
Processed meats (garlic powder, onion powder)
Cereals and granola bars (honey, dried fruit, inulin)
Salad dressings (garlic, onion, honey)

Use the Monash App

This guide gives you a strong starting point, but the Monash University FODMAP app is the gold standard. The team updates it regularly with new foods and the latest research. The small one-time fee ($12.99 USD) pays for itself the first time it saves you from a flare-up.

The Bottom Line

The low FODMAP diet removes certain foods temporarily - not permanently. This list proves you still have hundreds of safe, satisfying options across every food group. Focus on what you CAN eat, not what you’re setting aside for a few weeks.

The key points:

Measure your serving sizes - they determine whether a food is safe or not
All plain proteins (meat, poultry, seafood, eggs) are FODMAP-free and unlimited
Most fruits and vegetables are safe in the right portions
Lactose-free dairy and plant milks replace regular dairy without sacrificing taste
Herbs, spices, and garlic-infused oil keep your food flavorful

Print this list, save it to your phone, and pair it with the Monash app. Then pick your 10 favorite safe foods and start cooking tonight.

Disclaimer: This guide is for educational purposes. Serving sizes are approximate and should be verified with the Monash FODMAP app. Always work with a FODMAP-trained dietitian for personalized guidance.