FODMAP Food List

Here are two FODMAP food lists of friendly and unfriendly foods. In general, you should try to avoid FODMAP unfriendly foods completely. However if you really need certain items try to keep the usage down to a minimum. Please also make sure you understand what FODMAPs are before you start with your diet.

High FODMAP food

High FODMAP food
Vegetables and Legumes
  • Garlic (try to avoid entirely)
  • Onions (try to avoid entirely)
  • Baked beans
  • Butter beans
  • Asparagus
  • Beetroot
  • Celery
  • Cauliflower
  • Artichoke
  • Asparagus
  • Mushrooms
  • Sugar snap peas
Fruit
  • Apples
  • Pears
  • Tinned fruit in apple or pear juice
  • Apricots
  • Blackberries
  • Nectarines
  • Peaches
  • Raisins
  • Cherries
  • Watermelon
Breads, Cereals, Grains Wheat containing products such as

  • Wheat bread
  • Wheat cereals
  • Wheat rolls
  • Egg noodles
  • Pasta
  • Pastries
  • Biscuits
  • Cakes
Condiments, Sweets, Sweeteners and Spreads
  • Agavae
  • Fructose
  • Honey
  • Milk chocolate
  • Ketchup
  • Sweets containing polyols
  • Xylitol
  • Malitol
Drinks
  • Beer (not more than one bottle)
  • Fruit and herbal teas with apple
  • Milk
  • Soy milk made from soya beans
  • Organge juice over 100ml
  • Wine (not more than one glass)
  • Sports drinks
  • Sodas containing HFCS
Dairy foods
  • Cream
  • Milk
  • Buttermilk
  • Yoghurt
  • Custard
  • Ice cream
  • Sour cream
  • Butter

Below are low-FODMAP foods typically tolerated categorized by food group. These foods are in general considered as being acceptable during FODMAP diet.

Low FODMAP food

Low FODMAP food
Vegetables and Legumes
  • Broccoli
  • Carrots
  • Celery
  • Corn (in small amounts)
  • Cucumber
  • Eggplant
  • Pumpkin
  • Olives
  • Potato
  • Ginger
  • Parsley
  • Lettuce
  • Zucchini
Fruit
  • Bananas
  • Passion fruit
  • Pineapple
  • Papaya
  • Strawberry
  • Dragonfruit
  • Kiwifruit
  • Lemon
  • Clementine
  • Mandarin
Meats and Poultry
  • Chicken
  • Turkey
  • Lamb
  • Pork
  • Beef
  • Cold cuts such as turkey breast
Fish and Seafood
  • Salmon
  • Cod
  • Trout
  • Oysters
  • Crab
  • Lobster
  • Shrimp
  • Mussels
Drinks
  • Water
  • Coffee
  • Espresso
  • Fruit and herbal tea
  • Lemonade (in low quantities)
Dairy foods
  • Margarine
  • Brie
  • Camenbert
  • Cheddar
  • Lactose free milk
  • Lactose free yoghurt
  • Sorbet
  • Tofu

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