Low-FODMAP Foods List
These foods are low FODMAP and generally well tolerated on a low-FODMAP diet at a normal serving. Tap any food to learn why it is safe and how much is a low-FODMAP portion.
Safe low-FODMAP foods
๐ง Aged Cheddar Cheese
Low FODMAP โ aged cheese loses its lactose.
๐ง Parmesan Cheese
Low FODMAP in normal servings.
๐ง Fresh Mozzarella
Low FODMAP at a standard serving.
๐ง Cream Cheese
Low FODMAP in a standard serving.
๐ง Butter
Low FODMAP โ almost pure fat.
๐ซ Tempeh
Low FODMAP โ fermentation removes GOS.
๐ Fresh Chicken Breast
Low FODMAP โ watch the marinade.
๐ฆ Fresh Turkey
Low FODMAP โ plain meat has none.
๐ Fresh Cod
Low FODMAP โ plain fish has none.
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Tomatoes
Low FODMAP โ fine on a low-FODMAP diet.
๐ฅฌ Spinach
Low FODMAP โ a safe leafy green.
๐ Eggplant
Low FODMAP in normal servings.
๐ฅ Zucchini
Low FODMAP at a moderate serving.
๐ฅฆ Broccoli
Low FODMAP โ favour the florets.
๐ฅ Carrots
Low FODMAP at any normal serving.
๐ฅ Cucumber
Low FODMAP โ a reliable salad vegetable.
๐ Strawberries
Low FODMAP โ a safe berry.
๐ Oranges
Low FODMAP โ a good citrus choice.
๐ Pineapple
Low FODMAP at a standard serving.
๐ Banana
Low FODMAP when firm; ripe is higher.
๐ซ Blueberries
Low FODMAP at a standard serving.
๐ Pomegranate
Low FODMAP in a small serving.
๐ฅ Walnuts
Low FODMAP โ a safe nut.
๐ฅ Peanuts
Low FODMAP โ a good nut choice.
๐ White Rice
Low FODMAP โ a staple carbohydrate.
๐พ Quinoa
Low FODMAP โ a versatile grain.
๐ฅ Eggs
Low FODMAP โ an excellent protein.
๐พ Oats
Low FODMAP at a standard serving.
๐ฅ Potato
Low FODMAP โ a reliable carbohydrate.
๐ Grapes
Low FODMAP โ an easy snack.
๐ฅ Kiwi
Low FODMAP โ a good fibre source.
๐ซ Bell Pepper
Low FODMAP โ red is best tolerated.
๐ซ Green Beans
Low FODMAP at a moderate serving.
๐ง Firm Tofu
Low FODMAP โ a top plant protein.
๐ Maple Syrup
Low FODMAP โ the low-FODMAP sweetener.
๐ฅ Lactose-Free Milk
Low FODMAP โ a direct milk swap.
Managing histamine intolerance or MCAS too? Several of these foods carry a very different histamine rating โ see the histamine foods list.
Check any food in seconds
JustAddTofu flags high-FODMAP foods as you log meals by voice โ 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 โ this is general information, not medical advice.