Low FODMAP Diet Food List: Printable Yes/No Guide

The low FODMAP diet, developed by Monash University, is the most evidence-based dietary therapy for IBS, with ~70% of patients reporting symptom improvement in randomized trials. It's also widely used alongside SIBO and post-infectious gut conditions.

Free tool: AIP, low-FODMAP and Hashimoto's food checker — check any food against AIP, low-FODMAP and Hashimoto's side by side.

This guide gives you the complete yes/no food list, organized by category, with portion thresholds — because for many "moderate" foods, dose is what determines tolerance.

Medical Disclaimer: The low FODMAP diet is a 3-phase therapeutic diet, not a long-term eating pattern. Phase 1 (elimination) should not last more than 2–6 weeks. Reintroduction and personalization are essential. Work with a FODMAP-trained dietitian when possible.

What FODMAPs Are

FODMAPs are short-chain carbohydrates poorly absorbed in the small intestine, then fermented by colonic bacteria — producing gas, bloating, pain, and altered bowel habits in sensitive individuals.

• Fermentable
• Oligosaccharides (fructans, galacto-oligosaccharides)
• Disaccharides (lactose)
• Monosaccharides (excess fructose)
• And
• Polyols (sorbitol, mannitol, xylitol, maltitol)

Comparing apps instead? Our low FODMAP app buying guide separates lab-tested food ratings from meal planners.

The 3 Phases — Don't Skip Them

1. Elimination (2–6 weeks) — strict low FODMAP only.
2. Reintroduction (6–8 weeks) — challenge each FODMAP group one at a time.
3. Personalization (lifelong) — only restrict the FODMAPs you react to.

Skipping phases 2 and 3 causes microbiome harm and unnecessary restriction.

✅ Vegetables — Low FODMAP (Eat Freely)

• Bell peppers (red)
• Carrots
• Cucumber
• Eggplant (1 cup)
• Green beans
• Kale
• Lettuce (all types)
• Spinach
• Tomato (1 small)
• Zucchini (½ cup)
• Bok choy
• Bean sprouts
• Olives
• Potatoes

❌ Vegetables — High FODMAP (Avoid in Phase 1)

• Onion (all types) — main IBS trigger
• Garlic — main IBS trigger
• Cauliflower
• Mushrooms
• Asparagus
• Artichoke
• Sugar snap peas
• Leek bulb
• Cabbage (large servings)

Tip: Use garlic-infused olive oil — fructans are not oil-soluble, so the flavor transfers but the FODMAPs don't.

✅ Fruits — Low FODMAP

• Banana (firm, unripe)
• Blueberries (¼ cup)
• Strawberries
• Kiwi
• Orange
• Pineapple
• Grapes
• Cantaloupe (¾ cup)
• Raspberries (30 berries)

❌ Fruits — High FODMAP

• Apple, pear (excess fructose + sorbitol)
• Mango
• Watermelon
• Cherries
• Peach, plum, nectarine, apricot (polyols)
• Dried fruit (concentrated FODMAPs)
• Fruit juice

✅ Proteins (All Plain Animal Proteins Are FODMAP-Free)

• Chicken, turkey, duck
• Beef, lamb, pork
• Eggs
• Fish + shellfish
• Firm tofu (drained)
• Tempeh
• Canned lentils, rinsed (½ cup)
• Canned chickpeas, rinsed (¼ cup)

❌ High FODMAP Proteins

• Most legumes in dry/cooked form (kidney beans, black beans, regular lentils)
• Sausages with onion/garlic seasoning
• Marinated meats with high-FODMAP sauces
• Silken tofu

✅ Grains — Low FODMAP

• Oats (½ cup dry)
• Rice (white, brown, basmati)
• Quinoa
• Buckwheat
• Sourdough spelt bread (2 slices)
• Gluten-free pasta
• Corn tortillas
• Rice noodles

❌ Grains — High FODMAP

• Wheat-based bread (large servings — fructans)
• Regular pasta (large servings)
• Couscous
• Barley
• Rye

✅ Dairy — Low FODMAP / Lactose-Free

• Lactose-free milk
• Almond milk (unsweetened)
• Hard cheeses (cheddar, parmesan, brie)
• Lactose-free yogurt
• Butter

❌ Dairy — High FODMAP

• Cow/goat/sheep milk
• Soft cheeses (cottage, ricotta)
• Regular yogurt
• Ice cream
• Condensed/evaporated milk

✅ Nuts & Seeds (Watch Portions)

• Almonds (10)
• Brazil nuts
• Macadamia nuts
• Peanuts
• Walnuts
• Pumpkin seeds
• Chia seeds (2 tbsp)
• Sunflower seeds

❌ High FODMAP Nuts

• Cashews
• Pistachios

✅ Sweeteners

• Maple syrup (small amounts)
• Table sugar (sucrose)
• Stevia
• Glucose

❌ Sweeteners to Avoid

• High-fructose corn syrup
• Honey, agave
• Sugar alcohols ending in -ol (sorbitol, mannitol, xylitol, maltitol)

Sample Low FODMAP Day

• Breakfast: Oats with lactose-free milk, blueberries, walnuts.
• Lunch: Grilled chicken, quinoa, spinach, cucumber, garlic-infused olive oil.
• Snack: Carrot sticks + 2 tbsp peanut butter.
• Dinner: Salmon, rice, zucchini, bell pepper.
• Dessert: Strawberries + small square dark chocolate.

Use Nutrtion.io as Your FODMAP Filter

Memorising portion thresholds is the hardest part of the FODMAP diet. Scan any food in Nutrtion.io and it tells you the FODMAP status — including the safe portion size — so you can stay in the elimination phase without constantly checking the Monash app.

FAQ

Is the low FODMAP diet for life? No. Phase 1 should last 2–6 weeks. Long-term restriction harms the gut microbiome.

Can I do it without a dietitian? You can, but reintroduction is significantly harder solo and most people end up over-restricting.

Is low FODMAP the same as gluten-free? No. Wheat is high in fructans (a FODMAP), not just gluten. You can eat sourdough spelt while avoiding regular wheat bread.

Does low FODMAP help SIBO? Yes — it reduces fermentable substrate. Often combined with antimicrobial therapy. See our SIBO diet guide. If constipation is your main symptom, read methane SIBO foods to avoid; if you graze between meals, the low fermentation diet is usually the better starting point.

Sources

• Halmos EP, et al. A diet low in FODMAPs reduces symptoms of IBS. Gastroenterology, 2014.
• Staudacher HM, Whelan K. The low-FODMAP diet: recent advances. Proc Nutr Soc, 2017.
• Monash University FODMAP Program. Updated portion thresholds 2024.
• Bellini M, et al. Low FODMAP Diet: Evidence, Doubts, and Hopes. Nutrients, 2020.

Free printable: Food Safety & Timing Guide (PDF) — thyroid and gut food evidence, the levothyroxine and supplement timing chart, a shopping checklist and a one-week symptom log.