Low FODMAP food list
310 foods rated low, moderate or high FODMAP, each with a swap you can buy in a normal shop. Tap any food for the full answer.
144 low · 57 moderate · 109 high
Vegetables
| Food | Level | Swap or serving |
|---|---|---|
| Artichoke | High | Canned artichoke hearts in small amounts |
| Arugula | Low | Safe in normal servings |
| Asparagus | High | Green beans or zucchini |
| Aubergine | Low | Safe in normal servings |
| Beetroot | Moderate | Small serving, or use carrot |
| Beets | Moderate | Small serving, or use carrot |
| Bell pepper | Low | Red is best tolerated |
| Bok choy | Low | Safe in normal servings |
| Broccoli | Moderate | Heads are gentler than stalks |
| Brussels sprouts | Moderate | Small portion only |
| Butternut | Moderate | Small serving, or use pumpkin |
| Butternut squash | Moderate | Small serving, or use pumpkin |
| Cabbage | Moderate | Common cabbage in small servings |
| Capsicum | Low | Safe in normal servings |
| Carrot | Low | Safe in normal servings |
| Carrots | Low | Safe in normal servings |
| Cauliflower | High | Broccoli heads or green beans |
| Celery | Moderate | Small stalk, or use cucumber |
| Cherry tomatoes | Low | Safe in normal servings |
| Chives | Low | Great onion substitute |
| Corn | Moderate | Half a cob or less |
| Courgette | Low | Safe up to about a cup |
| Cucumber | Low | Safe in normal servings |
| Eggplant | Low | Safe in normal servings |
| Fennel | Moderate | Small serving of the bulb |
| Garlic | High | Garlic-infused oil — the FODMAPs are not oil-soluble |
| Garlic powder | High | Garlic-infused oil |
| Ginger | Low | Safe — also settles nausea |
| Green beans | Low | Safe in normal servings |
| Green peas | Moderate | Green beans |
| Kale | Low | Safe in normal servings |
| Kimchi | Moderate | Small serving only |
| Leek | High | Leek leaves (green part only) |
| Lettuce | Low | Safe in normal servings |
| Mushroom | High | Oyster mushrooms or canned champignon |
| Mushrooms | High | Oyster mushrooms or canned champignon |
| Olives | Low | Safe in normal servings |
| Onion | High | Green scallion tops or chives |
| Onion powder | High | Asafoetida pinch, or chive powder |
| Pak choi | Low | Safe in normal servings |
| Parsnip | Low | Safe in normal servings |
| Peas | Moderate | Green beans |
| Potato | Low | Safe in normal servings |
| Potatoes | Low | Safe in normal servings |
| Pumpkin | Low | Safe in normal servings |
| Radish | Low | Safe in normal servings |
| Red onion | High | Green scallion tops or chives |
| Red pepper | Low | Safe in normal servings |
| Rocket | Low | Safe in normal servings |
| Sauerkraut | Moderate | Small serving only |
| Savoy cabbage | Moderate | Small portion only |
| Scallion | Moderate | Use the green tops only |
| Seaweed | Low | Safe in normal servings |
| Shallot | High | Green scallion tops |
| Snow peas | Moderate | Limit to a few pods |
| Spinach | Low | Safe in normal servings |
| Spring onion | Moderate | Use the green tops only |
| Sugar snap peas | High | Green beans |
| Sweet corn | Moderate | Half a cob or less |
| Sweet potato | Moderate | Regular potato |
| Swiss chard | Low | Safe in normal servings |
| Tomato | Low | Safe in normal servings |
| Tomatoes | Low | Safe in normal servings |
| Turnip | Low | Safe in normal servings |
| Water chestnut | Low | Safe in normal servings |
| White onion | High | Green scallion tops or chives |
| Zucchini | Low | Safe up to about a cup |
Fruit
| Food | Level | Swap or serving |
|---|---|---|
| Apple | High | Orange, kiwi or firm banana |
| Apples | High | Orange, kiwi or firm banana |
| Apricot | High | Orange or firm banana |
| Apricots | High | Orange or firm banana |
| Avocado | Moderate | About 1/8 of a whole avocado |
| Banana | Moderate | Firm/unripe banana is low; ripe is not |
| Blackberries | High | Blueberries or strawberries |
| Blackberry | High | Blueberries or strawberries |
| Blueberries | Low | Safe in normal servings |
| Blueberry | Low | Safe in normal servings |
| Cantaloupe | Low | Safe up to about a cup |
| Cherries | High | Strawberries or grapes |
| Cherry | High | Strawberries or grapes |
| Clementine | Low | Safe in normal servings |
| Coconut | Moderate | Small serving of shredded coconut |
| Dates | High | Fresh fruit instead |
| Dragon fruit | Low | Safe in normal servings |
| Dried fruit | High | Fresh fruit instead |
| Fig | High | A small handful of grapes |
| Figs | High | A small handful of grapes |
| Grape | Low | Safe in normal servings |
| Grapefruit | Moderate | Orange or mandarin |
| Grapes | Low | Safe in normal servings |
| Honeydew | Low | Safe up to about a cup |
| Kiwi | Low | Safe in normal servings |
| Lemon | Low | Safe in normal servings |
| Lime | Low | Safe in normal servings |
| Lychee | High | Pineapple |
| Mandarin | Low | Safe in normal servings |
| Mango | High | Papaya or pineapple |
| Nashi | High | Orange |
| Nectarine | High | Orange or pineapple |
| Orange | Low | Safe in normal servings |
| Oranges | Low | Safe in normal servings |
| Papaya | Low | Safe in normal servings |
| Passionfruit | Low | Safe in normal servings |
| Peach | High | Orange or pineapple |
| Pear | High | Orange or kiwi |
| Persimmon | High | Orange or kiwi |
| Pineapple | Low | Safe in normal servings |
| Plum | High | Kiwi or orange |
| Plums | High | Kiwi or orange |
| Pomegranate | Moderate | Small serving of seeds |
| Prune | High | Kiwi (also helps regularity) |
| Prunes | High | Kiwi (also helps regularity) |
| Raisins | High | A small handful of fresh grapes |
| Raspberries | Low | Safe up to about 1/2 cup |
| Raspberry | Low | Safe up to about 1/2 cup |
| Rhubarb | Low | Safe in normal servings |
| Ripe banana | Moderate | Choose a firmer, greener banana |
| Strawberries | Low | Safe in normal servings |
| Strawberry | Low | Safe in normal servings |
| Sultanas | High | Fresh grapes |
| Watermelon | High | Cantaloupe or honeydew |
Drinks
| Food | Level | Swap or serving |
|---|---|---|
| Apple juice | High | Orange juice (small glass) |
| Beer | Moderate | One serving is usually tolerated |
| Black coffee | Low | Low FODMAP — caffeine may still be a trigger |
| Black tea | Low | Safe — brew weak |
| Cappuccino | Moderate | Order it with lactose-free or almond milk |
| Chamomile tea | High | Peppermint or green tea |
| Cider | High | Dry wine or a plain beer |
| Coconut milk | Moderate | Limit to about half a cup |
| Coffee | Low | Low FODMAP — but caffeine can still trigger gut symptoms |
| Cola | Moderate | Soda water with lime |
| Energy drink | Moderate | Black coffee or green tea |
| Espresso | Low | Low FODMAP — caffeine may still be a trigger |
| Fruit juice | Moderate | Small glass of orange juice |
| Gin | Low | One serving |
| Green tea | Low | Safe in normal servings |
| Kombucha | Moderate | Limit to about 1/2 cup |
| Latte | Moderate | Order it with lactose-free or almond milk |
| Oolong tea | Moderate | Green or peppermint tea |
| Orange juice | Low | Safe up to about half a cup |
| Pear juice | High | Orange juice (small glass) |
| Peppermint tea | Low | Safe — peppermint may also ease cramps |
| Red wine | Low | One glass |
| Rum | High | Vodka, gin or dry wine |
| Soda | Moderate | Check for HFCS — try soda water with lime |
| Soy milk | High | Soy protein milk, almond or lactose-free milk |
| Sparkling water | Low | Safe — bubbles can add bloating for some |
| Sweet wine | High | Dry white or red wine |
| Vodka | Low | One serving |
| Water | Low | Always safe |
| Whiskey | Low | One serving |
| White wine | Low | Dry white, one glass |
| Wine | Low | Dry wine, one glass |
Grains & bread
| Food | Level | Swap or serving |
|---|---|---|
| Bagel | High | Sourdough or gluten-free bread |
| Barley | High | Rice or quinoa |
| Bread | High | Genuine sourdough or gluten-free bread |
| Brown rice | Low | Safe in normal servings |
| Buckwheat | Low | Safe in normal servings |
| Cereal | Moderate | Oats, rice puffs or corn flakes |
| Corn chips | Low | Safe in normal servings |
| Corn tortilla | Low | Safe in normal servings |
| Couscous | High | Quinoa |
| Cracker | High | Rice crackers or corn thins |
| Crackers | High | Rice crackers or corn thins |
| Croissant | High | Gluten-free pastry |
| Flour tortilla | High | Corn tortilla |
| Gluten free bread | Low | Safe in normal servings |
| Granola | Moderate | Check for honey, dried fruit and cashews |
| Millet | Low | Safe in normal servings |
| Muesli | Moderate | Oats with low-FODMAP fruit |
| Muffin | High | Gluten-free muffin |
| Noodles | High | Rice noodles or 100% buckwheat soba |
| Oatmeal | Low | Safe up to about 1/2 cup dry |
| Oats | Low | Safe up to about 1/2 cup dry |
| Pancake | High | Buckwheat or gluten-free pancakes |
| Pasta | High | Rice, corn or quinoa pasta |
| Pizza | High | Gluten-free base, no onion/garlic sauce |
| Polenta | Low | Safe in normal servings |
| Popcorn | Low | Safe up to a few cups popped |
| Porridge | Low | Safe with lactose-free or oat milk |
| Pretzel | High | Corn chips or rice crackers |
| Quinoa | Low | Safe in normal servings |
| Ramen | High | Rice noodles in a garlic-free broth |
| Rice | Low | Safe in normal servings |
| Rice cakes | Low | Safe in normal servings |
| Rice noodles | Low | Safe in normal servings |
| Rye | High | Genuine rye sourdough in small amounts |
| Sourdough | Low | Genuine long-fermented sourdough only |
| Spaghetti | High | Rice or corn pasta |
| Toast | High | Sourdough or gluten-free toast |
| Tortilla | High | Corn tortilla |
| Waffle | High | Gluten-free waffles |
| Wheat | High | Sourdough spelt, or gluten-free grains |
| Wheat bread | High | Genuine sourdough or gluten-free bread |
| White bread | High | Genuine sourdough or gluten-free bread |
| White rice | Low | Safe in normal servings |
Dairy
| Food | Level | Swap or serving |
|---|---|---|
| Almond milk | Low | Safe in normal servings |
| Brie | Low | Safe in normal servings |
| Butter | Low | Safe in normal servings |
| Camembert | Low | Safe in normal servings |
| Cheddar | Low | Safe in normal servings |
| Condensed milk | High | Lactose-free alternatives |
| Cottage cheese | Moderate | Limit to about 2 tablespoons |
| Cow milk | High | Lactose-free milk |
| Cream | High | Lactose-free cream or coconut cream |
| Cream cheese | Moderate | Limit to about 2 tablespoons |
| Custard | High | Lactose-free custard |
| Feta | Low | Safe in normal servings |
| Greek yogurt | High | Lactose-free Greek yogurt |
| Hard cheese | Low | Aged cheeses are naturally low in lactose |
| Ice cream | High | Sorbet, or lactose-free ice cream |
| Lactose free milk | Low | Safe in normal servings |
| Lactose free yogurt | Low | Safe in normal servings |
| Milk | High | Lactose-free, almond or oat milk |
| Milkshake | High | Lactose-free milk blended with berries |
| Mozzarella | Low | Safe in normal servings |
| Oat milk | Low | Safe up to about half a cup |
| Parmesan | Low | Safe in normal servings |
| Rice milk | Low | Safe up to about 3/4 cup |
| Ricotta | High | Firm cheese like cheddar |
| Skim milk | High | Lactose-free milk |
| Soft cheese | High | Hard aged cheese |
| Swiss | Low | Safe in normal servings |
| Yoghurt | High | Lactose-free or coconut yogurt |
| Yogurt | High | Lactose-free or coconut yogurt |
Protein
| Food | Level | Swap or serving |
|---|---|---|
| Bacon | Low | Safe — watch the marinade |
| Baked beans | High | Small serving of canned lentils |
| Beans | High | Canned lentils, rinsed, in small amounts |
| Beef | Low | Plain meat has no FODMAPs |
| Black beans | High | Canned lentils, rinsed (1/4 cup) |
| Chicken | Low | Plain meat has no FODMAPs |
| Chickpea | Moderate | Canned and rinsed, about 1/4 cup |
| Chickpeas | Moderate | Canned and rinsed, about 1/4 cup |
| Cod | Low | Safe in normal servings |
| Egg | Low | Safe in normal servings |
| Eggs | Low | Safe in normal servings |
| Falafel | High | Grilled chicken or firm tofu |
| Firm tofu | Low | Safe in normal servings |
| Fish | Low | Safe in normal servings |
| Ham | Low | Safe — watch for added onion/garlic |
| Hummus | Moderate | Limit to about 2 tablespoons |
| Kidney beans | High | Canned lentils, rinsed (1/4 cup) |
| Lamb | Low | Plain meat has no FODMAPs |
| Lentil | Moderate | Canned and rinsed, about 1/2 cup |
| Lentils | Moderate | Canned and rinsed, about 1/2 cup |
| Pork | Low | Plain meat has no FODMAPs |
| Prawns | Low | Safe in normal servings |
| Salmon | Low | Safe in normal servings |
| Sausage | Moderate | Check for onion and garlic in the filler |
| Shrimp | Low | Safe in normal servings |
| Soy | Moderate | Firm tofu instead of soy milk |
| Soy beans | High | Firm tofu |
| Tempeh | Low | Safe in normal servings |
| Tofu | Low | Firm tofu only — silken is not |
| Tuna | Low | Safe in normal servings |
| Turkey | Low | Plain meat has no FODMAPs |
Nuts & seeds
| Food | Level | Swap or serving |
|---|---|---|
| Almond | Moderate | Limit to about 10 nuts |
| Almonds | Moderate | Limit to about 10 nuts |
| Cashew | High | Peanuts, walnuts or macadamias |
| Cashews | High | Peanuts, walnuts or macadamias |
| Chia seeds | Low | Safe up to about 2 tablespoons |
| Flax seeds | Low | Safe up to about 1 tablespoon |
| Hazelnut | Moderate | Limit to about 10 nuts |
| Hazelnuts | Moderate | Limit to about 10 nuts |
| Macadamia | Low | Safe in normal servings |
| Peanut butter | Low | Safe — check for added honey |
| Peanuts | Low | Safe in normal servings |
| Pecan | Low | Safe in normal servings |
| Pistachio | High | Peanuts or walnuts |
| Pistachios | High | Peanuts or walnuts |
| Pumpkin seeds | Low | Safe in normal servings |
| Sesame seeds | Low | Safe in normal servings |
| Sunflower seeds | Low | Safe up to about 2 tablespoons |
| Walnuts | Low | Safe in normal servings |
Sweets & extras
| Food | Level | Swap or serving |
|---|---|---|
| Agave | High | Maple syrup |
| Barbecue sauce | Moderate | Check for HFCS, onion and garlic |
| Basil | Low | Safe |
| Cake | High | Gluten-free cake |
| Chicory root | High | Avoid — a hidden fructan in fibre bars |
| Cinnamon | Low | Safe |
| Cookie | High | Gluten-free or oat cookies |
| Cookies | High | Gluten-free or oat cookies |
| Dark chocolate | Low | Safe up to about 30g |
| Donut | High | Gluten-free treat |
| Garlic infused oil | Low | The safe way to get garlic flavour |
| High fructose corn syrup | High | Maple syrup or plain sugar |
| Honey | High | Maple syrup |
| Inulin | High | Avoid — often added as "chicory root fibre" |
| Ketchup | Moderate | Check for HFCS and onion |
| Maltitol | High | Avoid — common in sugar-free products |
| Mannitol | High | Avoid — common in sugar-free products |
| Maple syrup | Low | Safe in normal servings |
| Mayonnaise | Low | Safe — check for garlic |
| Milk chocolate | Moderate | Dark chocolate (about 30g) |
| Mustard | Low | Safe in normal servings |
| Olive oil | Low | All oils are FODMAP-free |
| Oregano | Low | Safe |
| Pasta sauce | Moderate | Onion- and garlic-free sauce |
| Pastry | High | Gluten-free pastry |
| Pepper | Low | Safe |
| Salt | Low | Safe |
| Sorbitol | High | Avoid — common in sugar-free products |
| Soy sauce | Low | Safe in normal servings |
| Stock cube | High | Onion- and garlic-free stock |
| Sugar | Low | Plain table sugar is low FODMAP |
| Sugar free gum | High | Regular sugar-sweetened gum |
| Turmeric | Low | Safe |
| Vinegar | Low | Safe in normal servings |
| White chocolate | Moderate | Dark chocolate |
| Xylitol | High | Avoid — common in sugar-free products |
Tumzy keeps this list offline on your phone and works out which of these foods your own gut reacts to.