FODMAP Foods List: High & Low FODMAP Foods
Use this FODMAP foods list to see at a glance which everyday foods are low or high FODMAP, and which FODMAP group is responsible. Tap any food for a plain-English explanation and low-FODMAP swaps.
High-FODMAP foods to limit
High FODMAP, or only low in small servings — the main ones to avoid during the elimination phase.
🧀 Ricotta Cheese
Low only in small servings — lactose adds up.
🥛 Plain Yogurt
High FODMAP — high in lactose.
🥛 Kefir
High FODMAP — a high-lactose drink.
🥬 Sauerkraut
High FODMAP even in small servings.
🥑 Avocado
High FODMAP beyond a small amount.
🍠 Sweet Potato
Low only in small servings (mannitol).
🥦 Cauliflower
High FODMAP — high in mannitol.
🍎 Apple
High FODMAP — a classic IBS trigger.
🍐 Pear
High FODMAP — fructose and sorbitol.
🥭 Mango
High FODMAP beyond a tiny serving.
🥜 Cashews
High FODMAP — a common trigger.
🧅 Onion
Very high FODMAP — the #1 IBS trigger.
🧄 Garlic
Very high FODMAP — use infused oil instead.
🍞 Wheat Bread
High FODMAP — high in fructans.
🍯 Honey
High FODMAP — swap for maple syrup.
🍉 Watermelon
High FODMAP — a triple FODMAP hit.
🥛 Milk
High FODMAP — high in lactose.
🫘 Chickpeas
Low only when canned, rinsed and small.
🫘 Black Beans
High FODMAP — high in GOS.
🫘 Lentils
Low only when canned, rinsed and small.
🍄 Mushrooms
High FODMAP — high in mannitol.
🥬 Asparagus
High FODMAP even at a spear or two.
🫐 Blackberries
High FODMAP — high in sorbitol.
Low-FODMAP foods that are usually safe
Low FODMAP and generally well tolerated at a normal serving.
🧀 Aged Cheddar Cheese
Low FODMAP — aged cheese loses its lactose.
🧀 Parmesan Cheese
Low FODMAP in normal servings.
🧀 Fresh Mozzarella
Low FODMAP at a standard serving.
🧀 Cream Cheese
Low FODMAP in a standard serving.
🧈 Butter
Low FODMAP — almost pure fat.
🫘 Tempeh
Low FODMAP — fermentation removes GOS.
🍗 Fresh Chicken Breast
Low FODMAP — watch the marinade.
🦃 Fresh Turkey
Low FODMAP — plain meat has none.
🐟 Fresh Cod
Low FODMAP — plain fish has none.
🍅 Tomatoes
Low FODMAP — fine on a low-FODMAP diet.
🥬 Spinach
Low FODMAP — a safe leafy green.
🍆 Eggplant
Low FODMAP in normal servings.
🥒 Zucchini
Low FODMAP at a moderate serving.
🥦 Broccoli
Low FODMAP — favour the florets.
🥕 Carrots
Low FODMAP at any normal serving.
🥒 Cucumber
Low FODMAP — a reliable salad vegetable.
🍓 Strawberries
Low FODMAP — a safe berry.
🍊 Oranges
Low FODMAP — a good citrus choice.
🍍 Pineapple
Low FODMAP at a standard serving.
🍌 Banana
Low FODMAP when firm; ripe is higher.
🫐 Blueberries
Low FODMAP at a standard serving.
🍎 Pomegranate
Low FODMAP in a small serving.
🥜 Walnuts
Low FODMAP — a safe nut.
🥜 Peanuts
Low FODMAP — a good nut choice.
🍚 White Rice
Low FODMAP — a staple carbohydrate.
🌾 Quinoa
Low FODMAP — a versatile grain.
🥚 Eggs
Low FODMAP — an excellent protein.
🌾 Oats
Low FODMAP at a standard serving.
🥔 Potato
Low FODMAP — a reliable carbohydrate.
🍇 Grapes
Low FODMAP — an easy snack.
🥝 Kiwi
Low FODMAP — a good fibre source.
🫑 Bell Pepper
Low FODMAP — red is best tolerated.
🫛 Green Beans
Low FODMAP at a moderate serving.
🧈 Firm Tofu
Low FODMAP — a top plant protein.
🍁 Maple Syrup
Low FODMAP — the low-FODMAP sweetener.
🥛 Lactose-Free Milk
Low FODMAP — a direct milk swap.
Managing histamine intolerance or MCAS too? Several of these foods carry a very different histamine rating — see the histamine foods list.
Check any food in seconds
JustAddTofu flags high-FODMAP foods as you log meals by voice — free on iOS, in 99+ languages, with no account required. It is built to help you run the low-FODMAP elimination and reintroduction phases.
FODMAP ratings are based on Monash University low-FODMAP guidance and general dietary references. FODMAP tolerance and serving sizes are individual — this is general information, not medical advice.