FODMAP Food List
DAIRY
|
Low FODMAP |
Proceed With Caution |
High FODMAP |
|
Lactose-free milk |
Limit oat milk to ½ cup |
Chocolate flavored milks (even lactose free) |
|
Plant-based milk (rice, almond) |
Keep soft cheese (cottage, ricotta) to ½ cup |
Soy milk/cheese |
|
Lactose-free yogurt & ice cream |
Condensed milk |
|
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Cheddar cheese |
Evaporated milk |
|
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Swiss cheese |
Yogurt & ice cream |
|
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Feta cheese |
Cow, goat, sheep milk |
|
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Monterey Jack |
Coconut milk |
|
|
Mozzarella |
FRUITS
|
Low FODMAP |
Proceed With Caution |
High FODMAP |
|
Grapes |
Coconut |
All dried fruit |
|
Blueberries |
Unripe banana (1 medium) |
Avocado |
|
Cranberries |
Limit to ½ cup unless noted |
Apples/applesauce |
|
Raspberries |
Blackberries, boysenberries |
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Strawberries |
Cherries |
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Kiwi |
Figs |
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Cantaloupe |
Peaches, nectarines |
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Pineapple |
Plums |
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Honeydew |
Mangos, watermelon |
|
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Passion fruit |
Pears |
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Papaya |
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Lemons, limes |
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Tangerines |
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Mandarin, navel oranges |
GRAINS
|
Low FODMAP |
Proceed With Caution |
High FODMAP |
|
Gluten-free grains: arrowroot, buckwheat, cornmeal |
Limit oats, oatmeal, quinoa to ½ cup |
Whole wheat flour/products |
|
Gluten-free breads, pastas, cereals |
Couscous |
|
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Rice, rice flour |
Barley |
|
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Potato, potato flour |
Kamut |
|
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Spelt flour |
Lentil flour |
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Bran |
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Wheat germ |
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Soy flour |
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Pea flour |
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Rye |
VEGETABLES
|
Low FODMAP |
Proceed With Caution |
High FODMAP |
|
Bok choy |
Limit to 1 cup (½ cup ideal) unless otherwise indicated: |
Artichokes |
|
Bell peppers |
Broccoli (whole piece) |
Cauliflower |
|
Alfalfa sprouts |
Broccolini—stalks only |
Savoy cabbage |
|
Red cabbage |
Brussel sprouts (2 pieces) |
Garlic, onions |
|
Lettuce (all types) |
Corn on the cob (½ cob) |
Shallots, scallions, leeks |
|
Yellow squash |
Sweet potato (⅔ cup only) |
Celery |
|
Spaghetti squash |
Peas |
|
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Zucchini |
Asparagus |
|
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Eggplant |
Mushrooms |
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Green beans |
Beets |
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Tomatoes |
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Cucumbers |
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Kale |
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Turnip greens |
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Collard greens |
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Spinach |
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Olives |
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Potatoes |
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Baby canned corn |
PROTEINS
|
Low FODMAP |
Proceed With Caution |
High FODMAP |
|
Lean poultry |
If low fiber diet: limit nuts/seeds |
Dried beans, soybeans |
|
Fish & seafood |
Limit to 10 pieces: Brazil nuts, macadamia, pecans, walnuts |
Fried/processed meats (ham, bologna, salami, sausage) |
|
Pork |
Protein supplements (bars/shakes) |
|
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Eggs |
Almonds |
|
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Tempeh |
Cashews |
|
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Tofu |
Pistachios |
|
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Peanuts |
SWEETENERS
|
Low FODMAP |
Proceed With Caution |
High FODMAP |
|
100% pure maple syrup |
|
Artificial sweeteners ending in “ol” (xylitol, sorbitol, maltitol, mannitol) |
|
Rice syrup |
Agave |
|
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White & brown sugar |
High fructose corn syrup products |
|
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Stevia |
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Monk fruit |
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Dark chocolate (70%+) |
BEVERAGES
|
Low FODMAP |
Proceed With Caution |
High FODMAP |
|
Water |
Limit fruit juice to 4 oz |
Apple juice |
|
Carbonated water (seltzer, club, tonic) |
Only 100% juice |
Chamomile tea |
|
Most teas |
Fresh-squeezed grape, cranberry, lemon, orange only |
Coconut water |
|
Coffee (regular or decaf) |
Electrolyte drinks |
|
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Alcohol |
CONDIMENTS & SEASONINGS
|
Low FODMAP |
Proceed With Caution |
High FODMAP |
|
Fresh/dried herbs except onion/garlic |
Onion/garlic salt or powder |
|
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Cocoa |
Jelly |
|
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Ginger |
Honey |
|
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Mustard |
Store-bought dressings and stocks |
|
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Mayonnaise |
Bouillon cubes |
|
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Hot sauce |
Garlic/onion gravies |
|
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Vinegar (all types) |
Salsa |
|
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Pickles/relish |
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Jams/marmalades without HFCS |
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Homemade vinaigrette |
Companies that make FODMAP free products:
Low-FODMAP Recipes:
FODMAP Phone Apps:
- Monash Low FODMAP Diet App
- Low FODMAP Diet A to Z App
- Fast FODMAP App
Product and Brand Disclaimer
The products, brand examples, and food items referenced in this resource are provided for educational and illustrative purposes only. Their inclusion does not constitute an endorsement, recommendation, or preference for any specific brand, manufacturer, or product.
Food manufacturers may change ingredients, nutrition information, preparation methods, or product formulations at any time without notice. As a result, the information included in this resource may not always reflect the most current product details.
Individuals should carefully review product packaging, ingredient lists, and nutrition labels to verify current information and determine whether a product is appropriate for their personal dietary needs.
This resource does not guarantee the accuracy, completeness, or current status of any product information and should not be used as the sole source for making dietary or purchasing decisions.
Individuals with food allergies, food intolerances, or other medical conditions should consult their healthcare provider or a qualified healthcare professional before trying new foods or products.
⚠️ Medical Disclaimer
This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.
Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.
Call 911 if you are experiencing a medical emergency.
Sources:
- Academy of Nutrition and Dietetics, Nutrition Care Manual. Low-FODMAP Nutrition Therapy. Accessed 6 August 2021.
- Monash University. High and Low FODMAP Foods. Accessed 6 August 2021.
https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/