FODMAP Food List

You can actually eat most of the things in this picture.

You can actually eat most of the things in this picture.

Figuring out what foods are okay to eat when dealing with FODMAPs can be a very counter-intuitive process. Would you guess that cauliflower can cause you gut problems, but coffee is okay? That honey is fine, but not soy milk? That innocent, stomach-soothing chamomile tea is a no-no? The normal “health food” rules just don’t apply when it comes to low-FODMAP eating.

To make it easier for you to shop and cook, I’ve put together this (by no means comprehensive) list of low- and high-FODMAP foods, broken down by category. Remember that some ingredients might affect you more than others, and that reactions can vary largely by individual. And don’t forget that you are on a LOW-FODMAP diet, not a NO-FODMAP diet, so some ingredients can be tolerated in small quantities (I’ve noted ones in particular).

Disclaimer: I’m not a doctor or a dietitian, and you should always consult one or either before making any health decisions.

Vegetables

HIGH in FODMAPs (avoid):

Artichokes
Asparagus
Baked beans
Borlotti beans
Broad beans
Butter beans (1/4 cup serving OK)
Kidney beans
Lima beans (1/4 cup serving OK)
Soya beans
Beets (small serving of 2 slices is OK)
Butternut squash (small serving OK)
Cauliflower
Chick peas (canned and rinsed should be OK, but no falafel)
Celery (small serving, cut into very small pieces OK)
Corn on the cob (1/2 a cob OK)
Garlic 🙁
Jerusalem artichokes
Lentils (canned are OK!)
Leeks (except leaves)
Mushrooms (button)
Onions, all (white, yellow, shallots, etc) except green and chives 🙁
Savoy cabbage (1/2 cup serving OK)
Snow peas
Split peas
Sugar snap peas
Frozen peas
Sweet potato (1/2 cup serving OK)
Sun-dried tomatoes (2 pieces OK)

LOW in FODMAPS (good to go!)

Alfalfa
Bean sprouts
Green beans
Bell peppers
Bok choy
Broccoli
Brussel sprouts
Cabbage (green)
Carrots
Celeriac
Chili peppers
Chives
Eggplant
Endive
Fennel
Fresh herbs such as basil, mint, cilantro, parsley, etc
Ginger
Green onion tops (just the green bits)
Kale
Leek leaves
Lentils (but ONLY canned)
Lettuce (basically all of it)
Mince
Olives
Okra
Potatoes
Pumpkin (Japanese)
Radishes
Seaweed (nori)
Silverbeet
Spinach
Squash
Swiss chard
Tempeh
Tofu
Tomatoes (canned and fresh!)
Turnips
Water chestnuts
Zucchini

Fruit

HIGH in FODMAPs (avoid):

Apples 🙁
Apricot (fresh or dried)
Avocado (very small serving, like 1/8 of an avocado, OK)
Blackberries
Boysenberries
Cherries 🙁
Dried cranberries (1 tablespoon serving OK)
Currants (1 tbsp serving OK)
Dates
Figs
Grapefruit
Lychee fruit
Mangoes 🙁 🙁 🙁
Nectarines
Peaches
Pears (except prickly)
Persimmons
Dried pineapple
Plums
Prunes
Pomegranate (1/2 cup of seeds OK)
Raisins (1 tbsp OK)
Watermelon

LOW in FODMAPS (good to go!)

Bananas
Blueberries
Cantaloupe
Clementines
Dragon fruit
Durian
Grapes
Lemon
Mandarin oranges
Melon
Oranges
Passion fruit
Prickly pear
Pineapple
Raspberry
Rhubarb
Starfruit
Strawberry
Tamarind

Grains, cereals and nuts

HIGH in FODMAPs (avoid):

Almonds (under 10 nuts OK)
Gluten grains such as wheat and rye (though remember, you don’t necessarily need to avoid every molecule of gluten; you may be able to tolerate small amounts, such as in soy sauce)
Barley
Breads made with gluten grains
Cashews
Cereals made with gluten grains such as muesli
Cous cous
Hazelnuts (under 10 nuts OK)
Pasta made from wheat or spelt 🙁
Pistachio
Wheat bran

LOW in FODMAPS (good to go!)

Baking powder and baking soda
Cereals made with corn or quinoa
Corn bread (made without wheat flour)
Corn tortillas
Gluten-free bread
Gluten-free pasta (made from quinoa, corn, or buckwheat)
Macadamia nuts
Oatmeal and other oat products (though be aware some oatmeal is processed with wheat)
Peanuts
Pecans
Pine nuts
Rice (life-saver!)
Rice noodles
Seeds of chia, pumpkin, sesame or sunflower
Walnuts

Meats and other animal proteins

You’re basically good to go with all meats, fish and seafood and eggs. Be careful, though, of meat products that may contain high-FODMAP ingredients, particularly sausages, which can contain garlic, onion and other seasonings, meat sauces, and meats that have been marinated or rubbed. (Onions are everywhere—stay vigilant!)

Dairy and substitutes

HIGH in FODMAPs (avoid):

Buttermilk
Cream (regular and sour)
Cream cheese
Custard
Haloumi cheese
Ice cream 🙁
Milk
Ricotta cheese
Soy milk made with beans
Yogurt

LOW in FODMAPS (good to go!)

Butter
Camembert cheese
Hard and aged cheeses such as cheddar and parmesan (even non-aged hard cheeses typically have very little lactose)
Coconut milk
Cottage cheese
Feta cheese
Ghee
Goat cheese
Havarti cheese
Lactose-free milk and yogurt
Mozzarella cheese
Pretty much all cooking oils
Soft/white-mould coated cheeses such as brie and camembert
Swiss cheese
Soy milk (made with soy protein NOT soy beans)
Whipped cream

Condiments, seasonings and sauces

Beware sauces and stocks! They are almost always made with at least some onion, and often garlic.

HIGH in FODMAPs (avoid):

Baba ghanouj made with garlic
Balsamic vinegar (one tbsp OK)
Cream sauces
Honey (surprisingly!)
Hummus
Mixed-berry jam
Pesto (1/2 tbsp OK, or alternately you can make your own without garlic)
Pickles/relish
Tahini (one tbsp OK)
Tomato sauce made with garlic and onion (most of them, unless you make them yourself)
Tzatziki

LOW in FODMAPS (good to go!)

Baba ghanouj (w/o garlic)
BBQ sauce (beware onions and garlic though — check the ingredients or make your own)
Chutney
Fish sauce (this may become your new best friend, by the way)
Garlic-infused oil (yay!)
Ground spices (I haven’t found any that raise the alarm)
Ketchup
Maple syrup (also your new best friend — use instead of honey!)
Mayonnaise
Miso paste
Mustard
Oyster sauce
Peanut butter
Salt
Shrimp paste
Soy sauce
Tomato sauce, home-made without garlic and onions
Vinegars
Worcestershire sauce

Beverages

HIGH in FODMAPs (avoid):

Coffee and tea beverages with milk (including soy bean milk)
Apple, orange and raspberry cordial
Apple juice
Chamomile tea
Coconut water
Dandelion tea (strong)
Fennel tea
Oolong tea
Orange juice
Rum
“Tropical” juice blends
Malted chocolate beverage base (1.5 teaspoons OK)

LOW in FODMAPS (good to go!)

Beer
Coffee and tea (except ones in the high-FODMAP list) served black or with soy protein milk
Cranberry juice
Gin
Green tea
Hot chocolate made with cocoa powder and no milk
Vegetable juice
Vodka
Whisky
Wine (red and white)

Sweet things

HIGH in FODMAPs (avoid):

Baked goods and desserts made with wheat
Carob
Milk chocolate
White chocolate
Frozen yogurt
Ice cream

LOW in FODMAPS (good to go!)

Cocoa powder
Dark chocolate
Flourless chocolate cake
Maple syrup
Rice Malt syrup
Sorbets (except ones made with no-no fruits)
Sugar (brown, palm, raw, white)

Got any other suggestions? Get in touch and let me know.