Complete Low FODMAP Food List: What to Eat on the FODMAP Diet

Starting the low FODMAP diet can feel overwhelming when you’re focused on what you can’t eat. But here’s the good news: there are hundreds of delicious, nutritious low FODMAP foods you CAN enjoy. This comprehensive guide will help you understand which foods are safe during the elimination phase and how to incorporate them into your daily meals.

Understanding “Low FODMAP”

A food is considered low FODMAP when it contains minimal amounts of fermentable carbohydrates that trigger IBS symptoms. However, two crucial factors determine whether a food is truly safe:

1. Serving size – Even low FODMAP foods can become problematic in large portions
2. FODMAP stacking – Eating multiple low FODMAP foods in one meal can accumulate FODMAPs

Always refer to the Monash University FODMAP app for the most accurate, research-based serving size information.

Low FODMAP Proteins

Great news! Protein foods are naturally free of FODMAPs, making them the easiest category to navigate.

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. Avoid:

• 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 are safe:

• 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: Avoid most other legumes during elimination (they’re high in GOS). Canned lentils and chickpeas can be tested in reintroduction.

Low FODMAP Vegetables

Many vegetables are low FODMAP in appropriate portions. This list includes safe options with standard serving sizes.

Green Vegetables

• Arugula – 1 cup
• Bok choy – 1 cup chopped
• Broccoli – Heads only, ¾ cup (avoid stems)
• Brussels sprouts – 2 sprouts maximum
• Cabbage, common – ¾ cup shredded
• Cabbage, red – ½ 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) – ½ cup
• Carrots – Unlimited
• Eggplant – 1 cup
• Parsnips – ½ cup
• Pumpkin – ¼ cup canned
• Radishes – Unlimited
• Sweet potato – ½ cup (70g) – larger amounts contain mannitol
• Tomatoes (fresh) – Unlimited
• Tomatoes (canned) – ½ cup
• Turnips – 1 cup diced

Other Safe Options

• Bean sprouts – 1 cup
• Bamboo shoots – ½ 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

• Asparagus
• Artichokes
• Cauliflower (in large amounts)
• Garlic
• Leeks
• Mushrooms (high in mannitol)
• Onions (all types)
• Snow peas
• Sugar snap peas

Low FODMAP Fruits

Fruits can be tricky because many contain excess fructose or polyols. Stick to these safe options in the recommended portions.

Berries

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

Citrus Fruits

• Grapefruit – ¾ 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 – ½ cup diced (120g)
• Grapes – 1 cup (150g)
• Honeydew melon – ½ cup (90g)
• Rhubarb – 1 cup
• Star fruit – 1 medium

Fruits to AVOID During Elimination

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

Low FODMAP Grains & Starches

You don’t need to go gluten-free, but wheat-based products should be limited during elimination due to fructan content.

Safe Grains

• White rice – Unlimited
• Brown rice – Unlimited
• Basmati rice – Unlimited
• Wild rice – Unlimited
• Quinoa – 1 cup cooked
• Oats – ½ cup dry or 1 cup cooked
• Oat bran – 2 tablespoons
• Rice bran – 2 tablespoons
• Millet – ⅔ cup cooked
• Polenta – 2/3 cup cooked
• Cornmeal – ½ 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

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

Low FODMAP Dairy & Alternatives

Lactose is the problematic FODMAP in dairy. Many dairy products are naturally low in lactose, and lactose-free alternatives are widely available.

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 – ½ 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 – ½ 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) – ½ cup
• Coconut milk (carton) – 1 cup
• Coconut cream – ¼ cup
• Hemp milk – 1 cup
• Macadamia milk – 1 cup
• Rice milk – 1 cup
• Coconut yogurt – Check for additives

Dairy to AVOID During Elimination

• 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

Low FODMAP Nuts & Seeds

Nuts and seeds are nutritious but must be eaten in limited portions.

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 are FODMAP-free.

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)

Other Fats

• Butter – Unlimited
• Ghee – Unlimited
• Mayonnaise – Check ingredients for garlic/onion

Low FODMAP Herbs & Spices

Fresh and dried herbs add flavor without FODMAPs.

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

Avoid

• Garlic powder
• Onion powder
• Garlic salt
• Onion salt

Low FODMAP Condiments & Sauces

Many condiments contain hidden FODMAPs, so check labels carefully.

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) – ½ 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

Avoid

• 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

Limit or Avoid

• 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)

Avoid

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

Sample Low FODMAP Meals

Breakfast Ideas

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

Lunch Ideas

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

Dinner Ideas

1. Baked salmon with roasted zucchini, carrots, and quinoa
2. Stir-fry with shrimp, bell peppers, bok choy, ginger over white rice
3. Grilled chicken with baked sweet potato (½ cup) and green beans
4. Turkey meatballs (no garlic) with gluten-free pasta and homemade marinara sauce

Snack Ideas

1. 10 almonds and an orange
2. Rice cakes with almond butter
3. Lactose-free yogurt with blueberries
4. Carrot sticks with homemade hummus (from canned chickpeas after reintroduction)
5. Hard cheese and gluten-free crackers
6. Small banana with 10 walnuts

Important Reminders

Portion Control is Key

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 out your meals by 3-4 hours and balance low-FODMAP foods with FODMAP-free options.

Read Labels Carefully

Hidden FODMAPs lurk 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 provides general information, but the Monash University FODMAP app is the gold standard. It’s updated regularly with new foods and the latest research. The small one-time fee ($12.99 USD) is worth the investment.

The Bottom Line

While the low FODMAP diet involves eliminating certain foods temporarily, this comprehensive list shows you have plenty of delicious, nutritious options. Focus on the abundance of foods you CAN eat rather than dwelling on temporary restrictions.

Remember:

• Serving sizes matter
• All plain proteins are safe
• Many fruits and vegetables are low FODMAP in appropriate portions
• Lactose-free dairy and certain plant milks are safe alternatives
• Herbs and spices (except garlic/onion) add flavor without FODMAPs

With this food list as your guide, meal planning becomes much easier. Print it, keep it on your phone, and use it alongside the Monash app to successfully navigate the elimination phase and move toward identifying your personal triggers.

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.