Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs
Alfalfa
Ginger root
Artichoke hearts, canned (1/8 cup/28g) Artichokes
Vegetables Arugula Beetroot (2 slices/20 g) Asparagus
Green beans (12 beans/86g)
(Note: you can Bamboo shoots
Green onion/chives, green
Beetroot, canned or pickled (1/2 C/60g) Bittermelon/Karela
eat multiple Bean sprouts parts only Bell pepper, green (1/2 C/52g) Cauliflower
green servings Bell peppers, red Jicama (1 C/140g) Broccolini (1/2 C/45g) Corn kernels, canned
of vegetables
per/meal
Bok choy (1 Cup/85g) Kabocha/Japanese pumpkin Brussel sprouts (2 sprouts/38g) Garlic
snack) Broccoli (1 C/90g) Kale Butternut squash (1/4 C/30g) Green onion, white parts
Cabbage, Chinese/wombok Leeks, leaves (1/2 C/28g) Cassava/Yucca root (1/2 C/69g) only
Cabbage, red or green Lettuce Cabbage, red fermented (1/2 C/70g) Leek bulbs
(1 C/90g)
Mushrooms, oyster type only Cabbage, savoy (1/2 C/35g) Lotus root
Callaloo, tinned
Okra (6 pods/60g) Celery (1/4 stalk/12g) Mushrooms (except
Canned baby corn
Olives, black and green Chayote/Choko (1/2 C/84g) oyster, canned
Carrot
Parsnip Cho cho (1/2 C/84g)
champignons, dried
porcini, and dried
Celeriac
Potatoes Corn, sweet (1/2 cob/43g) shiitake)
Chicory leaves
(1/2 C/72g)
Radish Dulse flakes (2 tsp/10g) Onions
Seaweed/nori Mushrooms, champignons, canned (1/2 Onions, small pickled
Chili, red/green cup/110g)
(11cm/28g) Spinach (3 C/110g) Peas, green, thawed
Mushrooms, shiitake dried (2
Choy sum & gai lan Spaghetti squash (1 C/155g)
mushrooms/7g) Peas, sugar snap
Chrysanthemum greens Swede (2 C/130g)
Mushrooms, porcini dried (1 tbsp/10g) Shallots
(3 C/225g) Swiss chard
Onions, large pickled only (2/45g) Tomato sauce with
Collard greens Tomatoes, cherry (8/136g) added garlic or onion
Peas, snow (5 pods/17g)
Cucumber Tomatoes, common
Pumpkin, canned (1/4 C/60g)
Daikon, white (1 C/140g) Tomatoes, roma (4/180g)
Sauerkraut, white cabbage (1 Tbsp/20g)
Eggplant/Aubergine Tomatoes, canned (1/2
(1.5 C/80g) cup/92g)
Sweet potato (1/2 C/70g)
Endive, leaves Turnip/Rutabega (1 C/65g)
Sun-dried tomatoes (2 pieces/8g)
Fennel bulb (1/2 C/49g) Water chesnuts
Taro (1/2 C/82g)
Fennel leaves (2 C/48g) Witlof
Tomato paste (2 Tbsp)
Gai lan (3 C/200g) Yam (1 C/164g)
Tomato sauce (1/2 cup) (no onion/garlic)
Galangal Zucchini (1/2 cup/66g)
Wakame flakes (1 tsp/5g)
Eat a variety of low FODMAP foods. The moderate FODMAP foods are safe to eat but only at the maximum
serving size listed. The serving size is per meal/snack, not per day. Avoid all high FODMAP foods.
Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs
Banana (common, unripe)(100g) Oranges, navel Avocado (1/8 whole/20g) Apples
Fruits
Banana, dried (10 chips/20g)
Passionfruit
Banana, normal, ripe with brown spots Apricots
Note: limit all Blueberries (20/28g) (1/3 medium fruit/33g) Blackberries
Paw paw (1 C/140g)
fruits to 1 Breadfruit Banana, ripe sugar banana (1/2 Boysenberries
serving per
Cantaloupe melon (1/2 C/90g)
Plantain, peeled banana/56g)
Cherries
meal or snack; Prickly pear Coconut milk (1/2 cup)
serving size is Clementine Other dried fruits
Coconut, dried, shredded (1/4
1 medium if Cumquat (4 fruit/76g) Pineapple (1 C/140g)
cup/18g)
Feijoa
not listed
Dragon fruit Raspberries (10/45g)
Coconut, fresh (1/2 C/48g)
Figs
Durian (2 segments/102g) Rhubarb (1 C/130g) Guava, unripe
Cranberries, dried (1 Tbsp/13g)
Grapes (1 cup/150g) Lychee
Star fruit Currants (1 Tbsp/13g)
Guava, ripe only /Carambola Mango
Goji berries (1/2 Tbsp/6g)
Honeydew melon (1/2 C/90g) Nectarines
Strawberries Grapefruit (1/4 medium/50g)
Kiwi (2 small/150g) (10/140g) Peaches
Guava, tinned in syrup (1 slice/27g)
Lemon juice Pears (except prickly)
Tamarind (4/8g) Longan (5/15g)
Lime juice Persimmons
Tangelo Pomegranate (1/4 cup seeds/38g)
Mandarins (2 small/125g) Plums
Tangerine Rambutan (2/31g)
Mangosteen
Raisins, regular (not sultanas)(1 Tbsp)
Tamarillo
Watermelon
Meat/Poultry/Fish/Eggs Peanut butter (2 tbsp/32g) Almonds (10 nuts/12g) Beans (adzuki, baked,
Meat & Brazil nuts (10 nuts/40g) Butter beans, canned (1/4 C/35g) black, borlotti, broad,
Pecans (20 halves/40g)
Alternatives fava, haricot, navy, red
(Legumes, Chestnuts (10 nuts/84g) Pine nuts (1 tbsp/14g) Chana dahl & urid dahl (1/2 C/46g)
kidney, soya)
Soy, etc.) Chia seeds (2 tbsp/24g) Poppy seeds (2 tbsp/24g) Chickpeas, canned (1/4 C/42g)
Cashews
Edamame (1 C/50g) Hazelnuts (10 nuts/15g)
Note: check all Pumpkin seeds (2 tbsp/23g) Falafel
Egusi seeds (2 tbsp/24g) Lentils, canned (1/2 C/46g)
ingredients Sesame seeds (1 tbsp/11g) Split peas, boiled
lists for high Flaxseed (1 tbsp/15g) Lentils, red/green, boiled (1/4 C/23g)
Pistachios
FODMAP Macadamia nuts Sunflower seeds(3 tbsp/30g) Lima beans, boiled (1/4 C/39g)
Tofu, silken
ingredients (20 nuts/40g) Tempeh, plain (100g) Mung beans, boiled (1/4 C/53g)
Textured soy
Mince, quorn (75g) Tofu, firm (2/3 C/170g) Mung beans, sprouted (2/3 C/95g) protein/TVP
Peanuts (32 nuts/28g) Walnuts (20 halves/60g) Tahini (1 tbsp/20g)
Eat a variety of low FODMAP foods. The moderate FODMAP foods are safe to eat but only at the maximum
serving size listed. The serving size is per meal/snack, not per day. Avoid all high FODMAP foods.
Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs
Arrowroot Quinoa & quinoa flakes Amaranth, puffed (1/4 C/10g) Some gluten-free flours
Grains Buckwheat grouts, cooked Almond meal (1/4 C/24g) (amaranth, bean,
Pearl barley, sprouted
coconut, einkorn,
(3/4 C/135g) Bulgar/Bourghal (1/4 C)
Note: check all (1/2 C/100g) emmer, garbanzo,
ingredients Corn meal/Polenta Buckwheat kernels (1/8 C/27g)
Rice, white/brown/ kamut, lupin, non-seived
lists for high Corn tortillas (3/70g)
crackers/flakes/noodles Coconut flour (2 tbsp/12g) spelt, soy)
FODMAP Gluten-free breads, cookies, Cookie/biscuit, wheat (1 small/12g) Barley-based products
ingredients, crackers, pasta, noodles etc. Rice bran (2 tbsp/16g)
particularly Cornflakes (1/2 C/15g) Freekeh
(without added FODMAPs) Rice cakes (2/28g)
inulin/chicory Cornflakes, gluten-free (1 C) Laska noodles
root extract in Some gluten-free Rice, puffed (1/2 C/15g)
gluten-free flours (buckwheat, Crackers, wheat (2 crackers/18g) Oat bread
corn, millet, quinoa, Samp, cooked
Egg noodles (1/2 C/40g) Rye-based products
products
rice, sieved spelt, sorghum, (1 C/148g)
Oat bran (2 tbsp/22g) Sourdough, made with
Note: some teff, yam) Sorghum Pasta, wheat or spelt (1/2 C/74g) rye or kamut flour
wheat products Kelp noodles (1 C/113g) Sourdough, traditional Spelt, kernels/flakes
(crackers, Pretzels (1/2 C)
Millet kernels, cooked long ferment, no yeast, Whole wheat bread
pasta, bread)
(1 C/125g) Rice crisps (1/4 C/7g)
have small safe wheat or spelt flour (2
Spelt pasta (1/2 C/74g) Wheat-based products
serving sizes, Millet bread (2 slices/56g) slices) (bran, cereal, couscous,
see moderate Oats & oat flakes (1/2 C/50g) Sourdough, short ferment time (1 slice) germ)
Starch, corn/potato/
column
Oat groats (1/2 C/120g) Wheat grain, sprouted (1/4 C/50g) *Inulin/Chicory root
tapioca
Popcorn White bread, wheat (1 slice/24g) extract*
Almond milk (1 C) Havarti cheese (54g) Chocolate (dark <30g; milk and white Buttermilk
Dairy &
Butter Hemp milk (1 C)
<15 g) Cream cheese
Alternatives
Brie/Camembert cheese Coconut milk, canned (1/3 C) Cream, regular
Lactose-free milk/yogurt
Note: check all (40g) Coconut milk, drinking, UHT (1/2 C) Custard
Macadamia milk (1 C)
ingredients Cheddar cheese (40g) Coconut yogurt (1/2 C) Cow’s and goat’s milk
lists for high Mozzarella (1/2C/60g)
Colby cheese (40g) Cottage cheese (1/4 C) Ice cream
FODMAP Pecorino (1/2C/60g)
ingredients Feta cheese (1/2C/125g) Oat milk (1/8 C) Kefir
Quinoa milk (1 C)
Goat cheese (1/2C/60g) Quark (4 tablespoons) Sour cream
Goats milk yogurt (170g) Swiss cheese (54g) Rice milk (3/4 C) Soy milk, made with soy
Haloumi cheese Soy milk, with soy protein Ricotta cheese (2 tbsp/40g) beans
(2 slices/50g) Soy cheese (2 slices/40g) Whipping cream, whipped (1/2 C) Yogurt
Eat a variety of low FODMAP foods. The moderate FODMAP foods are safe to eat but only at the maximum
serving size listed. The serving size is per meal/snack, not per day. Avoid all high FODMAP foods.
Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs
Artificial sweeteners EXCEPT polyols/sugar alcohols Golden syrup (1/2 tbsp/7g) Agave
Sweeteners (aspartame, sucralose, stevia, etc.)(note: many stevia Jaggery (1/2 tbsp/12g) Apple syrup
products have added polyols)
Note: low Molasses (1 tsp/5g) Fructose
Candies made with low FODMAP sugars/syrups
FODMAP Treacle, coconut (1/2 tbsp/14g) Fruit juice concentrates
sweeteners Glucose
should still be
High fructose corn syrup
Maple syrup (called glucose-fructose
consumed in
moderation Rice malt syrup in Canada)
Regular corn syrup Honey
Sugar/sucrose (brown, cane, coconut, invert, palm, raw, Lactose
white) Polyols/sugar alcohols
(erythritol, sorbitol,
mannitol, xylitol,
maltitol, lactitol, and
isomalt)
Beer Coconut water (100 mL) Cordial (apple, orange,
Beverages
Coffee Cranberry juice, sweetened without raspberry)
Note: alcohol Decaffeinated coffee and espresso added fructose or polyols (1 C) Juices made with high
and caffeine Espresso Hot chocolate (only if made with low FODMAP fruits
are stimulants FODMAP milk and max 2 tsp cocoa Malted milk drink,
and may
Pops/sodas, made without high FODMAP sweeteners &
powder) original flavour
trigger juices
Kombucha (180mL)(only if made Rum
symptoms; Certain teas (rooibos/red, green, peppermint, white,
without high FODMAP juices)
carbonated buchu, and honeybush) Certain teas (oolong,
beverages may Malted chocolate flavoured beverage fennel, chamomile)
Kvass (1 C)
base (1.5 tsp/10g)
increase gas Certain teas, strongly
ProNourish Nutritional Drink by Nestle
Malted chocolate flavoured drink, 3 in infused (chai, dandelion,
Some spirits (gin, vodka, whisky) 1 (1/2 sachet/16g) and herbal containing
Tomato juice, without added high FODMAP juices (1 C) Orange juice (1/2 C) chicory root)
Water, regular/sparkling Pomegranate juice (1/2 C) Tequila (note: untested
but likely to be high
Wheatgrass juice Certain teas, weakly infused (black,
FODMAP)
White coffee, instant from powder dandelion, and chai)
Wine, sticky/dessert
Wine, red/sparkling/sweet/white Chrysanthemum tea (180mL)
Eat a variety of low FODMAP foods. The moderate FODMAP foods are safe to eat but only at the maximum
serving size listed. The serving size is per meal/snack, not per day. Avoid all high FODMAP foods.
Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs
Agar (7g) Soy sauce (2 Tbsp)* Barbeque sauce (2 Tbsp)^ *Inulin/Chicory root
Other Foods &
Brown rice protein Cacao powder (2 heaped tsp/8g) extract* (note:
Ingredients
powder (2 tbsp/40g)
Spirulina commonly added to
Carob powder (1 heaped tsp/6g)
Capers (1 tbsp) Spices (check spice processed foods)
Note: check all Chocolate (dark <30g; milk and white
Caviar dip
mixes for garlic/onion,
ingredients Creamer powder (2 sachets/6g) <15 g)
lists for high especially chili Garlic/onion flavoured
FODMAP Eggplant dip Chutney (1 Tbsp)
oils
powders)
ingredients; Egg replacer (1 tbsp/6g) Cocao powder (2 heaped tsp/8g)
Garlic powder
Sweet and sour sauce
“spices” and Ginger root Coconut jam (1/2 tbsp)
Fruit bars
“natural (2 Tbsp)^
flavours” may
Gherkins in vinegar^ Jam, strawberry or marmalade,
Jam (blueberry,
Herbs
Tomato paste (2 without high FODMAP sweeteners (2
include blackcurrent or mixed
Tbsp)^ tbsp)
garlic/onion Horseradish (2 tbsp) berry)
Tomato sauce (1/2 C)^ Ketchup (1 Tbsp) ^
^read
Fish sauce (1 tbsp) Onion powder
Vanilla bean pods & Miso paste (12g)*
ingredients Jello/instant jelly Pasta sauce (if cream-
extract/essence Oyster sauce (1 Tbsp) based or containing
lists for added Kelp noodles (1 C/113g)
garlic or onion Vinegar, apple cider (2 Pesto, without garlic/onion (1/2 Tbsp) garlic/onion)
Licorice, black (45g)
tbsp) Relish (1 Tbsp)^ Pesto (containing
*fermentation Mayonnaise ^ garlic/onion)
Tamarind paste (1/2 Tbsp)
during Mint jelly & sauce (1 tbsp) Vinegar, rice wine (2
Tzatziki dip
processing tbsp) Tahini (1 Tbsp)
Mirin
lowered
Vegemite (1 tsp)
oligosaccharide Mustard (1 tbsp)^ Vinegar, white
Vinegar, balsamic (1 Tbsp)
content Nutritional yeast flakes Wasabi paste (2 tbsp)
(1 tbsp/16g) Quince paste (1/2 Tbsp)
Wasabi powder (1 tsp)
Oils (avocado, coconut, olive,
Worcestershire sauce
sunflower, vegetable, etc.)
(2 Tbsp)*
Pea protein powder
(2 tbsp/40g) Wheatgrass powder (1
Peanut butter (2 tbsp) tsp/3g)
Pickles ^ Xantham gum
Potato chips ^
Remoulade, sauce (2 tbsp)^
Shrimp paste^
Eat a variety of low FODMAP foods. The moderate FODMAP foods are safe to eat but only at the maximum
serving size listed. The serving size is per meal/snack, not per day. Avoid all high FODMAP foods.
