Low FODMAP Foods to Enjoy

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:

Low FODMAP Foods to Enjoy


  • 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


  • 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


  • Coconut Milk
  • Lactose Free Milk
  • Rice Milk


  • Brie
  • Camembert
  • Cheddar
  • Feta
  • Mozzarella
  • Parmesan
  • Swiss
  • Hard Cheeses


  • Lactose Free Yogurt


  • Arrowroot
  • Gluten Free Oats
  • Gluten Free Pasta
  • Millet
  • Polenta
  • Psyllium
  • Quinoa
  • Rice
  • Rice Bran
  • Sorgum
  • Tapioca


  • Chicken
  • Beef
  • Eggs
  • Fish
  • Lamb
  • Pork
  • Tofu


  • Chia Seeds*
  • Flax Seeds*
  • Hazelnuts*
  • Macadamia Nuts*
  • Peanuts*
  • Pecans*
  • Pine Nuts*
  • Pumpkin Seeds*
  • Sesame Seeds*
  • Sunflower Seeds*
  • Walnuts*


  • Aspartame*
  • Glucose
  • Maple Syrup
  • Splenda*
  • Sucrose
  • Sugar
  • Treacle
  • Truvia


  • 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:

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!


100 thoughts on “Low FODMAP Foods to Enjoy

    • 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.

  1. 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!

  2. 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

    • 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.

    • 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.

  3. 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

  4. 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.

  5. 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.

    • 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!

  6. 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.

  7. 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!

    • 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.

    • 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.

    • 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.

  8. 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.

  9. 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 🙂

  10. 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.

    • 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.

  11. 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

  12. 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!

  13. 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

  14. 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?

  15. 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.

  16. 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.

  17. 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?

  18. 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!

  19. 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

  20. 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!!

  21. 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!!!

  22. 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.

  23. 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.

  24. 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…)

  25. 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.

  26. 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.

  27. 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

  28. 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.

  29. 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.

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