What is the FODMAP Food List?
The FODMAP food list is more than just a collection of ingredients—it’s a navigational tool for anyone dealing with irritable bowel syndrome (IBS), chronic bloating, or functional gut symptoms. FODMAPs refer to specific types of fermentable carbohydrates found in a surprising range of foods. When poorly absorbed in the small intestine, these molecules can draw water into the gut and feed bacteria, causing bloating, pain, and altered bowel habits.
This list is meticulously crafted using laboratory analysis, clinical trials, and first-hand experience from thousands of FODMAP diet journeys. Every food is placed according to its real, measured FODMAP content—no hearsay, no myths. For a deep dive into how these foods affect digestion, explore our fodmap diet overview.
How the List is Structured
The FODMAP food list is organized into categories:
- Low FODMAP: Foods safe to enjoy freely during the elimination phase.
- Moderate FODMAP: Foods that may be tolerated in controlled portions.
- High FODMAP: Foods likely to trigger symptoms for many, best avoided initially.
Each entry is lab-tested—the gold standard remains the Monash FODMAP diet methodology. The portion size always matters: even low FODMAP foods can become high if eaten in excess. This is why you’ll see some foods listed with “safe serving” notes.
Quick Reference: Common Foods
| Food | FODMAP Level | Safe Serving | Notes |
|---|---|---|---|
| Strawberries | Low | Up to 10 medium | Safe in generous portions |
| Wheat bread | High | None | Contains fructans; best avoided |
| Almonds | Moderate | 10 nuts | Limit quantity |
| Avocado | Moderate/High | 1/8 whole | FODMAPs increase with portion |
| Chicken breast | Low | Any | All unprocessed meats are low |
| Honey | High | None | Rich in excess fructose |
| Lactose-free milk | Low | Any | Lactose removed |
| Onion | High | None | Major trigger for most people |
Low FODMAP Foods (Safe Choices)
These ingredients can be enjoyed freely (unless otherwise specified), forming the foundation of a gut-friendly diet:
- Vegetables: Carrots, cucumbers, zucchini, bell peppers, eggplant, spinach, lettuce, tomatoes (1 medium), potatoes, parsnips, pumpkin (1/3 cup).
- Fruits: Strawberries, oranges, kiwi, blueberries, grapes, pineapple, cantaloupe, unripe bananas.
- Grains: Rice, oats, quinoa, polenta, corn tortillas, certified gluten-free breads and cereals.
- Dairy: Lactose-free milk/yogurt, hard cheeses (cheddar, parmesan), plant milks (almond, rice, oat).
- Proteins: Eggs, firm tofu, plain tempeh, poultry, fish, beef, pork.
- Fats: Olive oil, butter, mayonnaise (without garlic/onion).
- Other: Maple syrup, most herbs, spices (except onion/garlic), small amounts of jam.
For recipe ideas and delicious ways to use these foods, visit our curated low FODMAP recipes collection.
High FODMAP Foods (Common Triggers)
Limit or avoid these foods during the elimination phase, as they are frequently linked to symptoms:
- Wheat-based breads, pastas, and cereals
- Rye, barley
- Honey, high-fructose corn syrup
- Apples, pears, watermelon, mango, cherries
- Milk, soft cheeses, regular yogurt
- Onions, garlic, leek, cauliflower, mushrooms, asparagus
- Legumes: lentils, chickpeas, kidney beans (in standard amounts)
- Cashews, pistachios
Not all triggers are obvious—ingredients like inulin (chicory root fiber) or sorbitol (in sugar-free gum) often hide in processed food labels. When in doubt, use the Monash app or consult a registered FODMAP dietitian.
Moderate FODMAP Foods & Tips
Some foods may be tolerated in limited quantities. Always check serving sizes and test your personal threshold during the reintroduction phase. Examples:
- Avocado (1/8 fruit per meal)
- Sweet potato (1/2 cup cooked)
- Almonds (up to 10 nuts per serve)
- Canned lentils (1/4 cup, well rinsed)
- Green beans (up to 15 beans)
Use a food and symptom diary to track reactions—details matter. Review our IBS diet guide for more on how FODMAPs fit into long-term gut health.
Frequently Misunderstood Foods
- Gluten: FODMAP is not the same as gluten. Oats and sourdough spelt bread (in small serves) are often low FODMAP, while gluten-free doesn’t always mean FODMAP-friendly (watch out for high-FODMAP ingredients added in processing).
- Spices & condiments: Fresh herbs, most spices, mustard, and vinegar are fine, but garlic/onion salt or powders are high FODMAP.
- Fermented foods: Some, like sauerkraut, can be high if consumed in quantity; miso and tempeh are typically fine.
- Sugar alcohols: Sorbitol, mannitol, xylitol, and isomalt are high FODMAP and frequently found in “sugar-free” products.
How to Use This List
- Start by removing high FODMAP foods for 2–6 weeks (elimination phase).
- Reintroduce moderate/high foods methodically to test your tolerance.
- Base meals around low FODMAP choices and portion-controlled moderate foods.
- Work with a FODMAP-trained dietitian to personalize your plan and ensure nutritional adequacy.
Remember: The FODMAP food list isn’t about lifelong restriction—it’s about clarity, confidence, and finally enjoying meals again.