A plain list of everyday foods by FODMAP level, with the group responsible — fructans, lactose, GOS, excess fructose, or polyols. Filter by level or search a food. Portion size changes the answer, so servings are noted where they matter.
59
Foods rated in this list
5
FODMAP groups covered
3
Levels: high, moderate, low
IBS
What the diet is used for
59 of 59 foods
Food
Category
FODMAP
Notes
Aged Cheddar Cheese
Dairy & Cheese
Low
Low FODMAP — aged cheese loses its lactose.
Parmesan Cheese
Dairy & Cheese
Low
Low FODMAP in normal servings.
Fresh Mozzarella
Dairy & Cheese
Low
Low FODMAP at a standard serving.
Ricotta Cheese
Dairy & Cheese
Moderate · Lactose
Low only in small servings — lactose adds up.
Cream Cheese
Dairy & Cheese
Low
Low FODMAP in a standard serving.
Butter
Dairy & Cheese
Low
Low FODMAP — almost pure fat.
Plain Yogurt
Dairy & Cheese
High · Lactose
High FODMAP — high in lactose.
Kefir
Dairy & Cheese
High · Lactose
High FODMAP — a high-lactose drink.
Sauerkraut
Fermented Foods
High · Mannitol
High FODMAP even in small servings.
Tempeh
Fermented Foods
Low
Low FODMAP — fermentation removes GOS.
Fresh Chicken Breast
Meat & Poultry
Low
Low FODMAP — watch the marinade.
Fresh Turkey
Meat & Poultry
Low
Low FODMAP — plain meat has none.
Fresh Cod
Fish & Seafood
Low
Low FODMAP — plain fish has none.
Tomatoes
Vegetables
Low
Low FODMAP — fine on a low-FODMAP diet.
Spinach
Vegetables
Low
Low FODMAP — a safe leafy green.
Eggplant
Vegetables
Low
Low FODMAP in normal servings.
Avocado
Vegetables
High · Sorbitol
High FODMAP beyond a small amount.
Zucchini
Vegetables
Low
Low FODMAP at a moderate serving.
Broccoli
Vegetables
Low · Fructans
Low FODMAP — favour the florets.
Carrots
Vegetables
Low
Low FODMAP at any normal serving.
Sweet Potato
Vegetables
Moderate · Mannitol
Low only in small servings (mannitol).
Cucumber
Vegetables
Low
Low FODMAP — a reliable salad vegetable.
Cauliflower
Vegetables
High · Mannitol
High FODMAP — high in mannitol.
Strawberries
Fruits
Low
Low FODMAP — a safe berry.
Oranges
Fruits
Low
Low FODMAP — a good citrus choice.
Pineapple
Fruits
Low
Low FODMAP at a standard serving.
Banana
Fruits
Low · Fructans
Low FODMAP when firm; ripe is higher.
Apple
Fruits
High · Excess fructose, Sorbitol
High FODMAP — a classic IBS trigger.
Pear
Fruits
High · Excess fructose, Sorbitol
High FODMAP — fructose and sorbitol.
Blueberries
Fruits
Low
Low FODMAP at a standard serving.
Mango
Fruits
High · Excess fructose
High FODMAP beyond a tiny serving.
Pomegranate
Fruits
Low
Low FODMAP in a small serving.
Walnuts
Nuts & Seeds
Low
Low FODMAP — a safe nut.
Cashews
Nuts & Seeds
High · GOS, Fructans
High FODMAP — a common trigger.
Peanuts
Nuts & Seeds
Low
Low FODMAP — a good nut choice.
White Rice
Grains
Low
Low FODMAP — a staple carbohydrate.
Quinoa
Grains
Low
Low FODMAP — a versatile grain.
Eggs
Eggs
Low
Low FODMAP — an excellent protein.
Onion
Vegetables
High · Fructans
Very high FODMAP — the #1 IBS trigger.
Garlic
Vegetables
High · Fructans
Very high FODMAP — use infused oil instead.
Wheat Bread
Grains
High · Fructans
High FODMAP — high in fructans.
Honey
Pantry & Condiments
High · Excess fructose
High FODMAP — swap for maple syrup.
Watermelon
Fruits
High · Excess fructose, Fructans, Mannitol
High FODMAP — a triple FODMAP hit.
Milk
Dairy & Cheese
High · Lactose
High FODMAP — high in lactose.
Chickpeas
Legumes & Beans
Moderate · GOS
Low only when canned, rinsed and small.
Black Beans
Legumes & Beans
High · GOS
High FODMAP — high in GOS.
Lentils
Legumes & Beans
Moderate · GOS
Low only when canned, rinsed and small.
Mushrooms
Vegetables
High · Mannitol
High FODMAP — high in mannitol.
Asparagus
Vegetables
High · Excess fructose, Fructans
High FODMAP even at a spear or two.
Blackberries
Fruits
High · Sorbitol
High FODMAP — high in sorbitol.
Oats
Grains
Low
Low FODMAP at a standard serving.
Potato
Vegetables
Low
Low FODMAP — a reliable carbohydrate.
Grapes
Fruits
Low
Low FODMAP — an easy snack.
Kiwi
Fruits
Low
Low FODMAP — a good fibre source.
Bell Pepper
Vegetables
Low
Low FODMAP — red is best tolerated.
Green Beans
Vegetables
Low
Low FODMAP at a moderate serving.
Firm Tofu
Legumes & Beans
Low
Low FODMAP — a top plant protein.
Maple Syrup
Pantry & Condiments
Low
Low FODMAP — the low-FODMAP sweetener.
Lactose-Free Milk
Dairy & Cheese
Low
Low FODMAP — a direct milk swap.
Levels follow Monash-style low-FODMAP guidance at a standard serving. Tolerance is individual, and portion size changes the answer. Reference data, not medical advice.
Short-chain carbohydrates that ferment in the large intestine: fructans, galacto-oligosaccharides, lactose, excess fructose, and polyols. In irritable bowel syndrome they draw in water and produce gas, which is what causes the symptoms.
No. It is an elimination phase of a few weeks followed by structured reintroduction, group by group, to find which FODMAPs and what quantities you tolerate. Staying restricted indefinitely narrows the diet and the gut microbiome for no benefit.
FODMAP content is cumulative and dose-dependent. Foods marked moderate are low in a small serving and high in a larger one, which is why the serving is part of the rating rather than a footnote.
Only partly, and sometimes they conflict — aged cheddar is low FODMAP but high in histamine. If you are managing both, the app rates each entry on both axes rather than making you cross-reference two lists.