Food reference
Is it low FODMAP?
Search 126 foods for the verdict, the serving size that keeps it safe, and which FODMAP group is responsible. Portion decides almost everything on this diet, so every entry gives you the number rather than just a colour.
Searches names and common alternatives — "capsicum" finds bell pepper, "scallion" finds spring onion.
Showing all 126 foods
- Agave syrupHigh FODMAPNo safe serving during elimination
- Almond milkLow FODMAP250 ml, a full glass
- AlmondsPortion-dependent10 nuts, or 24 g of almond meal
- AppleHigh FODMAPNo safe serving during elimination
- ArtichokeHigh FODMAPNo safe serving during elimination
- AsparagusHigh FODMAPNo safe serving during elimination
- AvocadoPortion-dependent30 g, about one eighth
- Bacon and plain hamLow FODMAPUnrestricted when plain
- BananaPortion-dependentFirm/unripe: 1 medium. Ripe: about one third
- Barley and ryeHigh FODMAPNo safe serving during elimination
- BeerLow FODMAPOne 375 ml bottle
- BeetrootPortion-dependent20 g, about 2 slices of pickled beetroot
- Bell pepperPortion-dependent75 g, about half a medium pepper
- BlackberriesHigh FODMAPNo safe serving during elimination
- BlueberriesPortion-dependent40 g, about 20 berries
- Bok choyPortion-dependent75 g cooked, about 1 cup
- Bottled saucesHigh FODMAPKetchup about 13 g; most others none
- BroccoliPortion-dependent75 g of heads; stalks are higher
- Brussels sproutsPortion-dependentAround 38 g, about two sprouts
- BuckwheatLow FODMAP100 g of flour
- ButterLow FODMAPUnrestricted
- Butternut squashPortion-dependent30 g, about 2 tablespoons cooked
- CabbagePortion-dependentCommon cabbage 75 g; savoy 35 g
- Cantaloupe and honeydew melonPortion-dependent90 g, about half a cup of cubes
- CarrotLow FODMAPUnrestricted
- Cashews and pistachiosHigh FODMAPNo safe serving during elimination
- CauliflowerHigh FODMAPNo safe serving during elimination
- CeleryHigh FODMAP10 g, about one tenth of a stalk
- Cheddar, parmesan and hard cheeseLow FODMAP40 g, a generous slice or a heaped grating
- CherriesHigh FODMAPNo safe serving during elimination
- Chicken, beef, pork and lambLow FODMAPUnrestricted when plain
- ChickpeasPortion-dependent1/4 cup (42 g) canned and drained
- ChilliLow FODMAPUnrestricted at culinary amounts
- CoconutPortion-dependentShredded 30 g; canned coconut milk 125 ml
- CoffeeLow FODMAPBlack coffee unrestricted; watch the milk
- Courgette (zucchini)Portion-dependent65 g, roughly one third of a medium one
- CouscousHigh FODMAPNo safe serving during elimination
- Cow's milkHigh FODMAPNo safe serving during elimination
- CreamLow FODMAP125 ml, about half a cup
- Cream cheeseLow FODMAP40 g, about 2 tablespoons
- CucumberLow FODMAPUnrestricted
- Dark chocolatePortion-dependentDark 30 g; milk 20 g; white 20 g
- Dried fruitHigh FODMAPRaisins about 13 g (1 tbsp); most others none
- EdamameLow FODMAP90 g, about half a cup of shelled beans
- EggsLow FODMAPUnrestricted
- FennelPortion-dependent48 g of bulb, about half a small one
- Feta and mozzarellaPortion-dependent40 g, a generous crumbling
- FigsHigh FODMAPNo safe serving during elimination
- Fish and shellfishLow FODMAPUnrestricted when plain
- Fresh herbsLow FODMAPUnrestricted
- Fruit juicePortion-dependentOrange juice 125 ml; apple and pear juice none
- GarlicHigh FODMAPNo safe serving during elimination
- Garlic-infused oilLow FODMAPUnrestricted
- GingerLow FODMAPUnrestricted at culinary amounts
- Granola and muesliHigh FODMAPCheck the label — most commercial mixes have no safe serving
- GrapesLow FODMAP150 g, about 32 grapes
- Green beansPortion-dependent75 g, about 15 beans
- Green peasPortion-dependent15 g, about 1 tablespoon
- Halloumi and goat cheeseLow FODMAP40 g, a thick slice or two
- HazelnutsPortion-dependent10 nuts, a small handful
- HoneyHigh FODMAPNo safe serving during elimination
- Ice creamHigh FODMAPLactose-free or sorbet only
- JamPortion-dependent2 tablespoons of jam made from a safe fruit
- KalePortion-dependent75 g, a large handful raw
- Kidney and baked beansHigh FODMAPKidney and baked beans: none. Canned black beans: about 1/4 cup
- KiwiLow FODMAP2 small fruit
- Lactose-free milkLow FODMAPUnrestricted
- LeekPortion-dependentGreen leaves 54 g; white bulb high FODMAP
- Lemon and limeLow FODMAPUnrestricted at culinary quantities
- LentilsPortion-dependent1/2 cup (46 g) canned and drained
- LettuceLow FODMAPUnrestricted
- MangoHigh FODMAPNo safe serving during elimination
- Maple syrupLow FODMAP2 tablespoons
- MayonnaiseLow FODMAPUnrestricted at normal portions, if plain
- Miso pasteLow FODMAP12 g, about 2 teaspoons
- MushroomsHigh FODMAPCommon mushrooms: none. Oyster mushrooms: 75 g
- MustardLow FODMAP1 tablespoon
- Oat milkPortion-dependent125 ml, half a normal glass
- OatsPortion-dependent1/2 cup dry rolled oats (52 g)
- OlivesLow FODMAPAbout 15 green or 20 black olives
- OnionHigh FODMAPNo safe serving during elimination
- OrangeLow FODMAP1 medium orange; 2 mandarins
- ParsnipLow FODMAPUnrestricted at normal portions
- Peaches, plums and nectarinesHigh FODMAPNo safe serving during elimination
- Peanuts and peanut butterLow FODMAP32 nuts, or 50 g of peanut butter
- PearHigh FODMAPNo safe serving during elimination
- PestoHigh FODMAPCertified low-FODMAP pesto only
- PineappleLow FODMAP140 g fresh, about 1 cup of chunks
- Polenta and cornmealLow FODMAPUnrestricted
- PomegranatePortion-dependent45 g of seeds, about a quarter cup
- PopcornLow FODMAP120 g popped, about 7 cups
- PotatoLow FODMAPUnrestricted
- Pumpkin, sunflower and chia seedsLow FODMAPAbout 2 tablespoons
- QuinoaLow FODMAP1 cup cooked
- RaspberriesPortion-dependent60 g, about 30 berries
- RiceLow FODMAPUnrestricted
- Rice cakes and rice crackersLow FODMAPUnrestricted for plain varieties
- Ricotta and cottage cheesePortion-dependent40 g, about 2 tablespoons
- Salsa and curry pastesHigh FODMAPRead the label — most contain onion or garlic
- SausagesHigh FODMAPCertified low-FODMAP sausages only
- SeitanHigh FODMAPNo safe serving during elimination
- Snow peas and sugar snap peasHigh FODMAPSnow peas 5 pods; sugar snaps none
- Soft drinksPortion-dependentDepends entirely on the sweetener
- Sourdough breadPortion-dependent2 slices of genuine spelt sourdough
- Soy milkPortion-dependentFrom soy protein: 250 ml. From whole soybeans: none
- Soy sauceLow FODMAP2 tablespoons
- SpinachPortion-dependent75 g raw per serve
- SpiritsPortion-dependentVodka, gin and whisky 30 ml; rum is high
- Spring onionPortion-dependentGreen tops unrestricted; white bulb should be discarded
- Stock and bouillonHigh FODMAPCertified low-FODMAP stock only
- StrawberriesLow FODMAP65 g, about 5 medium berries
- Sugar-free sweetenersHigh FODMAPNo safe serving during elimination
- Sweet potatoPortion-dependent75 g, about half a small one
- SweetcornPortion-dependentHalf a cob, about 38 g
- Table sugarLow FODMAPUnrestricted at normal amounts
- TahiniLow FODMAP20 g, about 1 tablespoon
- TeaPortion-dependentWeak black tea and peppermint fine; chamomile is high
- TofuPortion-dependentFirm tofu 170 g; silken tofu is high FODMAP
- TomatoPortion-dependent1 medium common tomato; cherry 45 g; canned 92 g
- VinegarLow FODMAPBalsamic 2 tablespoons; others unrestricted
- Walnuts, pecans and macadamiasLow FODMAPAbout 30 g, a small handful
- WatermelonHigh FODMAPNo safe serving during elimination
- Wheat breadHigh FODMAPNo safe serving during elimination
- Wheat pastaPortion-dependentAround 1/2 cup cooked (74 g)
- WineLow FODMAPOne 150 ml glass
- YoghurtHigh FODMAPLactose-free yoghurt unrestricted; regular yoghurt none
No foods match that
Not every food has been laboratory-tested, and this reference covers the ones people ask about most. If yours is missing, the Monash app is the place to check.
Where these numbers come from
This reference is compiled from published Monash-aligned guidance. It is not laboratory data of our own, and it is a snapshot of a moving target — Monash retests foods and revises its figures, and several have changed category over the years. Ripeness, processing and growing conditions shift the numbers within a single food too. For the elimination phase, the Monash app is the authority and is worth buying. If a food is not listed anywhere, the honest answer is that nobody has measured it — which is not the same as it being safe.
Free download
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.