I have a love/hate relationship with food. I love to eat it, but my body hates me later for it. It took me a long time to figure out what foods cause my IBS symptoms to flare up and what I can eat happily with no pain later. But luckily with the low FODMAP diet, it made things a little more clear on certain foods and why they impact me in a negative way.
Not everyone is going to react to foods in the same way, so please use the high FODMAP food list and the low FODMAP food list as you see fit. For your convenience, I have listed them below and provided a printer friendly version. This low FODMAP food list was updated in April 2014.
Low FODMAP Food List:
Fruit
- Banana (not Ripe)
- Blueberry
- Cantaloupe
- Coconut
- Clementine
- Cranberry
- Cranberry Juice
- Dragonfruit
- Durian
- Grape
- Grapefruit*
- Honeydew
- Kiwifruit
- Lemon
- Lime
- Mandarin
- Orange
- Passion Fruit
- Pawpaw
- Pineapple
- Pomegranate
- Raspberry
- Rhubarb
- Rockmelon
- Star Anise
- Strawberry
- Tangelo
Vegetables
- Alfalfa
- Arugula
- Bamboo Shoots
- Bean Sprouts
- Beets*
- Bell Peppers
- Bok Choy
- Butternut Squash*
- Carrot
- Chives
- Choko
- Choy Sum
- Corn*
- Courgette
- Cucumber
- Eggplant
- Endive
- Ginger
- Green Beans
- Kale
- Lettuce
- Okra
- Olives
- Parsnip
- Potato
- Radish
- Red Chili
- Silver Beet
- Spinach
- Spring Onion (Green Part Only)
- Squash
- Swede
- Sweet Corn*
- Sweet Potato*
- Taro
- Tomato
- Turnip
- Water Chestnuts
- Yam
- Zucchini
Milk
- Coconut Milk
- Lactose Free Milk
- Rice Milk
Cheese
- Brie
- Camembert
- Cheddar
- Feta
- Mozzarella
- Parmesan
- Swiss
- Hard Cheeses
Yogurt
- Lactose Free Yogurt
Grains
- Arrowroot
- Gluten Free Oats
- Gluten Free Pasta
- Millet
- Polenta
- Psyllium
- Quinoa
- Rice
- Rice Bran
- Sorgum
- Tapioca
Protein
- Chicken
- Beef
- Eggs
- Fish
- Lamb
- Pork
- Tofu
Nuts/Seeds
- Chia Seeds*
- Flax Seeds*
- Hazelnuts*
- Macadamia Nuts*
- Peanuts*
- Pecans*
- Pine Nuts*
- Pumpkin Seeds*
- Sesame Seeds*
- Sunflower Seeds*
- Walnuts*
Sweeteners
- Aspartame*
- Glucose
- Maple Syrup
- Splenda*
- Sucrose
- Sugar
- Treacle
- Truvia
Alcohol
- Beer
- Gin
- Vodka
- Whisky
- Wine: Red, White, Sparkling & Sweet
*Use in limited quantities.
For your convenience, here is a Printer Friendly Low FODMAP Food List (April 2014). I have also provided the following:
- High FODMAP Food List by FODMAP Group Printout (April 2014)
- High FODMAP Food List by Food Type Printout (April 2014)
It’s extremely important to review the ingredients on any packaged foods prior to purchasing food. For example, while tomatoes are deemed safe, every tomato sauce on the market contains onions or garlic as an additive and many dressings, sauces, marinades, etc. are the same way. Also, manufacturers are always modifying their ingredients, so it’s important to review labels every time you purchase something.
If you’re looking for some quick items to buy and eat right away, please reference the Low FODMAP Brand Name Packaged Foods I have compiled. It’s ideal for the lazy in all of us! Also, I have provided my favorite low FODMAP items, which mirrors my weekly grocery list and tips on how to get flavor in your food, without the FODMAPs.
Please let me know if you think I may have missed anything on this list. Happy eating!
Living Happy with IBS 
You listed beer on the low fodmap diet. Doesn’t beer have wheat?
Hi Nora, beer is a tricky one on the low FODMAP diet. All beer contains barley, which makes it filled with gluten. Only certain beer contains wheat. Personally, I avoid all beer since I also eat gluten-free. Again, the low FODMAP diet has loose guidelines and you can see what works well with your body. Good luck!
There are wheat free beers but they are sometimes hard to find any very expensive. You should specify that it must be wheat free beer on this list.
I’ve been told that beer is on the Low-FODMAP list as the majority of gluten (~99%) is removed naturally during the brewing process and only about 1% of it remains in the finished product. This is considered safe for Low-FODMAP but not if you are celiac (as any amount can cause an auto-immune response). I’ve been having the occasional beer while on the Low-FODMAP diet (I’ve removed all other sources of gluten) and have been fine!
Sorry Meghan but that’s not true for beer. The brewing process sucks out all the sugars and proteins from the (mostly barley – few beers have wheat in) grains into the liquid. The sugars ferment into alcohol but the proteins (i.e. the gluten) remain. It’s distillation that removes gluten, so whisky, gin, vodka, etc are all fine.
In Dr. Gibson’s (who developed the low-FODMAP diet) most recent edition of his book (“The Complete Low-FODMAP Diet”), he states “although some types of beer are made from wheat, only a small amount of the wheat remains and is not a problem. Beer, ale, lager, and stout, which all contain gluten, are not suitable for people with celiac disease but are suitable for people on the low-FODMAP diet”. My GI specialist, who is active in low-FODMAP research, also told me that beer is fine in moderation.
Yes, so like I said, there is still gluten in beer.
Gluten has little/nothing to do with the low-FODMAP diet.
Hi have you found any garlic/onion free broth or tomato sauce products? I’m new to the low fodmaps diet but have had IBS for years. Thanks.
Hi Kathy – I have not found any that I can trust. I typically make my own. Check out my recipes at https://livinghappywithibs.com/low-fodmap-recipes/
Ok thanks Heather.
Yes! There are safe sauces, condiments, bars and seasonings you can buy online at Fody Food Co. They make low Fodmap everything 😉
Good luck!
Amy
Whole Foods carries Rao’s Home Made Sensitive Formula Marinara Sauce. Ingredients listed are plum tomatoes, cherry tomatoes, olive oil, carrots, celery, salt, basil. It’s also gluten free with no onion or garlic. Might be worth a try!
I’ve seen Rao’s, as well, and actually talked about it in my Marinara Sauce recipe. I just can’t commit to buying an $8 jar of pasta sauce!
Because I love pasta, and don’t have lots of time to cook, I use Rao’s sauce, sensitive formula w/ gluten free Barilla pasta, alittle parmesan and some mozzarella. So yummy! Fits the bill esp. on Elimination diet.
Denise H
What about kamut grain, pinto beans, black beans? Where do they fall on the list?
Pinto and black beans have not been tested, however, almost all legumes and beans are high in FODMAPs, so I would avoid. Kamut grain is high in FODMAPs and should be avoided, as well.
what about red Goji berries?? it seems to be either low FODMAP or unclear. Any hint?
Red Goji berries have not been tested for FODMAPs, so there is not a clear guideline on it. i would proceed with caution and with limited quantities.
Hi Heather, Is Turmeric a high or low FODMAPs? how about brown rice? Jthanks!
Both those items are low in FODMAPs. Enjoy!
Hey Heather,
I was wondering if you have ever come across Buckwheat and being categorized as either high or low?
Hi Dawn, Buckwheat is OK in very small quantities (1/2 serving or less). Anything more is high in FODMAPs.
Hello Heather
I am new to FODMAP and still getting my head round what I can and can’t eat. Please could you clarify what 1/2 serving of buckwheat is in terms of grams. A serving in England is usually 80 so I’m guessing 40. Also does it make a difference if it is sprouted?
Thanks Moira
Based on the FODMAP app, a half serving is about 27 grams. It also does not matter if it’s sprouted or not.
What are the little stars for at the end of some foods?? It also says beets are ok. On my Fodmaps Monash diet it says no beets. And almonds only but you have listed nuts of all sorts and seeds. All these seeds are in almost every gluten free bread you buy so can you eat them or not ??????????????????
Hi Wendy, the stars mean that they are safe in small quantities (less than a serving). Beets, seeds and almonds are a few of those items that are OK in small quantities, but become high FODMAP as you reach a full serving.
What about Almond milk? I thought I could have it. I’m new to the FODMAP diet. I just purchased a bunch from Costco.
Hello. I have recently downloaded the Monash FodMap app. According to the app it says broccoli and cabbage are in the low end yet on this site and others it says no don’t want. I am confused, as I drink fresh juiced cabbage daily and eat broccoli daily. Cabbage juice is great for constipation. Just wondering if the app is wrong or what. Thanks.
Sorry, type-o. Other sites say don’t eat broccoli and cabbage.*
Good call on the broccoli! My list needs to be updated on that front. However, personally, I can’t handle the gas that broccoli gives me. As far as cabbage goes, it changes by variety. If you don’t have any issues with it, great!
I also suffer from a hiatal hernia and stomach inflammation, which is a reason for drinking cabbage juice daily. Wondering if I should stop now or not.
Hi! Squash is on the low fodmap-list but pumpkin is on the high fodmap-list. Isn’t pumpkin a squash? What kind of squash would be okay then? English is not my native language, so I might be mixing things up here, help would be highly appreciated!
There are different varieties of pumpkin and squash, which is where the difference comes in. Yellow squash is considered low FODMAP.
Okay, thank you! Now I know what to look in the store.
What about acorn squash and kabocha squash? Are those high or low? I haven’t seen them on any lists! Thanks!
These items have not yet been tested. I would proceed with caution and in low quantities.
Were does on buythe fomat protein bars
What’s wrong with using stevia it’s all natural from a plant..
Stevia is actually low FODMAP and safe to use. However, just because something is all-natural doesn’t mean that it’s low FODMAP. High FODMAP items include a long list of fruits and vegetables, which are also all-natural.
May I ask you about tofu?Soy beans are not k, how come tofu is k?Many thanks in advance!
You’re right, soy bean are high in FODMAPs, while tofu is low. I am not exactly sure why, but both have been tested. I believe it could be the way that tofu is processed that helps to eliminate the FODMAPs.
I’m so confused! I thought coconut milk was not High FODMAP but today I read http://chriskresser.com/fodmaps-could-common-foods-be-harming-your-digestive-health
which suggests the complete opposite! I was using coconut milk to make breakfast with brown rice in the mornings and it seemed fine for me… I’m just now more concerned about which lists I can trust!
According to Monash University (where all the FODMAP testing occurs), coconut milk is low FODMAP and is safe to consume. Many lists online are different and outdated since FODMAP testing is ongoing and new items are found to be high and low all the time. The Monash University App is the best resource to find updated information.
Flax seed? stats limited quantities on list, I have been eating 1-2 Tbsp per day of fresh ground added to veggies etc. (Helps keeps things regular!). What do you consider limited in regards to flax seed?
Flax seed has not been tested for FODMAPs, so there is no set quantity to stay within. Proceed as you normally are, and if you begin to see issues, scale back your use.
I asked about tofu, which you told me it’s k, thanks very much! How about soy milk? My logic tells me tofu is made out of soy milk 🙂 so this should be k as well??!! Sorry if you got this q before..but I didn’t see it so far. Blessings & good health 🙂
Soy milk made from soy protein is low FODMAP and safe. Avoid soy milk that is made from soy beans as this is high in FODMAP.
Thank u!
I didn’t know there was milk made from soy protein vs soy milk. Which is most likely at the espresso stand when ordering my (decaf) latte with soy milk? I’m thinking of the blank look I’ll get when asking them…
What about organic gluten free wheat grass powder? Where does that fall on the formal spectrum?
An item that specific hasn’t been tested, but I would review the ingredients if they are available.
Hi and great thank you for giving us all this valuable information. I couldn’t find Kefir on your list, I am eating and drinking it since I know I should not use diary. I am also a Hashimoto patient.
Kefir has not been tested for FODMAPs, so I would proceed with caution.
What about Guavas? We grow them on our property and I make my own jelly with them. I can’t find them on any list.
Guavas have not yet been tested for FODMAPs, so it is unknown. I would proceed with caution and monitor your symptoms closely when having them.
what about almond milk is it good ?
As far as almonds go, they are safe only in small amounts (1/2 serving or approximately 10 almonds). When you increase the amount, they become high in fructans. Because of this, I stay away from almond products, such as almond milk, because you never know the amount of almonds included. Rice milk is a much safer bet.
Hi I have an app that lists food as a traffic light system, turmeric is red meaning avoid but some recipes include it so I’m confused 😯can you help please
On the Monash U app I have, turmeric is safe in all quantities.
love wild rice … high in magnesium 🙂
So It seems that almond butter, sunflower nut butters are not allowed on this way eating. But peanuts are ok? I had switched over from organic peanut butter way over a year ago. Didn’t think peanuts were that great for health, I read an article somewhere?? Getting protein in the a.m. is tricky with just starting this way of eating. My digestion is much better after cutting out oats actually.
But I miss almond butter terribly, but it wreaked havoc on my digestion after past months & months eating it. I found protein powder by SunWarrior brand to be good, but not sure about the Hemp protein..what do you think about this source of protein? thanks!
Bless you for this site. i have had a series of unfortunate health events since January culminating in very compromised lung function. One of the contributing factors is severe GERD for which there is a surgical option. My high pressure belching makes the surgery unsafe.. if they tighten the esophagus, nowhere for the gas to go! . Have had “psychotic bowel for 40 years. GI Doc suggesting this diet to eliminate the belching, get the surgery and finally stop assaulting my lungs with gastric acid. Was quite challenged reading conflicting information. To find a site with recipe alternatives, actual products named and shown is my salvation. Thank you
I see many references to using peppermint oil capsules to sooth the tummy. I have SIBO that also comes with severe heartburn and peppermint aggravates that. Do you have any alternatives? Fresh or dried ginger maybe or ginger capsules? I also do not see any mention of fermented vegetables, which I have been told, is very good for stomach and digestive issues. What do you know of any of these things please?
Unfortunately, I do not know of any alternative to peppermint that could provide the same benefits.
I read that fermented food are high fodmap.
i am so surprised you listed coffee / green tea here as low fodmaps foods. i find them to be very heavy triggers of IBS. on the other hand almonds i have never had any problems with.
Coffee tea and chocolate drinks are high fodmap.
Hi Heather, Your summary lists are the easiest I’ve found to read, thanks so much. Just wondered if you’d be updating this one as the Monash University app now lists Rice Milk as bad, but Almond Milk as OK.
Hi Heather, These are great resources for someone just starting out with FODMAP elimination. Thank you so much. I was just wondering if you’ll be updating this with the findings from Monash University, that Rice milk is bad and Almond milk is OK?
What about spelt? Do you know anything about that? Because for me I feel that I get along with it quite well (compared to wheat and rye bread). Thanks!
Spelt is high FODMAP. Sorry!
Hi thanks for the list!
I wanted to ask if you know anything about spelt? I feel that I get along with it much better than with wheat or rye. Do you know anything?
Thanks! Best Wishes
Spelt is high FODMAP. Sorry!
my tummy does feel good though after eating sourdough spelt bread. could it be the fermentation bacteria that make the difference? i would like to hear your thought on this.
Spelt is high fodmap.
Sourdough culture makes all the difference. You can even eat wheat bread if it’s sourdough, BUT (this is a big but) it has to be slow-cultured. Most sourdoughs have yeast added to speed the rise, which undermines the FODMAP reduction. Look for sourdoughs with no yeast added.
I see that dairy products are a no-no, but would Half and half be ok, as it has only 1 gm. of sugar versus at least 10 grams in regular milk?
It not the sugar in milk that’s bad, it’s the lactose. You’ll need a lactose-free half and half.
Hi Heather! Thank you and Grazie for this amazing insightful website. I started FODMAPS a few mths ago and have been lost for the reintroduction phase and I can relate to all the emotions you have been going through!!
Question, Heather Van Vorus promotes FENNEL TEA to help with abdobminal pain and bloating on her website HELPFORIBS.COM
So why it is restricted on the high FODMAPS list? AHHH, so confused been drinking it for weeks now so I guess it doesn’t bother me!
I also eat fennel too!
Is this the most updated FODMAPS list?
Thank you sweet angel!!
Vivian
Can you drink beet juice on a low FODMAP diet and if so how much beet juice can you drink?
Hi there! You have Tangelo listed as low FODMAP. Would you be able to provide the resource for this?
the reason I ask is that I’m following low FODMAP using the Monash app and publications by Monash university as a guide, as they test the foods for fodmap quantities. They have not tested Tangelos, so I’m weary about them also since they are an orange-grapefruit hybrid and grapefruits are moderate in fodmaps.
So I’m curious to know if you’ve gotten this listing from any other testing organization?
Or is it more based on anecdotal experiences from people, or botanical similarities?
any information would help, thank you!!!
can you take a supplement with beetroot in it if you are following the low fodmap diet?
I didn’t see banana peppers. On either list… What list would they fall on…? They tend to go through my system fast and give me diarrhea so I tend to avoid hot foods. But they help with moving things along when my IBS constipation gets bad… I didn’t see and hot foods really and am curious where they go on these lists.
I didn’t see *any*
YOu have milk and dairy on your foods to eat…? Lactose is as gassy as fructose, so what’s going on?
i wanted to share this with other sufferers:
i have been on a course of probiotics for 3 weeks which contains the B. bifidum MIMBb75. its improved my IBS immensely.
Pardon me, but you have Truvia on the acceptable list, but it contains erythritol. Guidelines I’ve read prohibit erythritol. (Which, by the way, also kills fruit flies…)
Thank you for making this Low Food Map list to help people like me who suffer with IBS or Celiac disesse. It’s a real blessing to have some control over what you can eat when dealing with these conditions.
Courgette and zucchini are the same.
Hi I am going to try the fodmap diet but am finding it all confusing. I have fibromyalgia and ibs. So foods I should eat for fibromyalgia I shouldn’t have for IBS. Any help or advice would be appreciated x
I don’t know about fibromyalgia but Fodmap can be confusing, I looked on Amazon for anything to help and bought ‘The FODMAP Navigator:’ its really helpful. Especially when your out and about, the main things to avoid for me is garlic and mushrooms. It’s all about reducing or cutting out things but it’s trial and error. My dietitian gave me some good advice, she said to try things in a safe environment i.e. your home, it makes you more comfortable with trying things if your not sure.
I want to take Passion Flower Stress Relief tablets on a temporary basis and not sure if I can on a Fodmap diet. Any help would be grateful
I have Crohns and was recently diagnosed with SIBO. I’ve been trying to look up info on the diet and how to heal it. I’m so confused I keep finding contradicting info. Other low fodmap list say no potato, rice, pasta, oatmeal, bread. I don’t know if it’s ok to eat those things or eliminate them.
I just loved this list! I’ll be sharing this.. Thank you!
is unsweet tea low fodmap and sweet tea?
I hace a question. Why are you recommend artificial sugars? I have read the these are really bad for ibs. Especially Aspartame. It is related to cancer.
Studies are increasingly showing that artificial sweeteners can kill up to half of our good gut bacteria. Folks with gut issues really need to avoid it. Small amounts if sugar are fine (unless you are diabetic). For me, I use maple syrup or lure maple sugar for sweetening everything, even my coffee.