The Complete Low FODMAP Food List (+ Free Printable PDF) (2024)

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The Complete Low FODMAP Food List (+ Free Printable PDF)

Millions of people suffer from gastrointestinal disorders, one of the most prominent being Irritable Bowel Syndrome, or IBS for short. Women are the most affected and experience uncomfortable symptoms such as abdominal cramping, diarrhea and constipation.

The best course of treatment for IBS are dietary and lifestyle changes, and alow FODMAP dietcan be greatly beneficial in reducing or even irradicating symptoms.

High FODMAPs should be avoided in people who suffer with gastrointestinal issues. Studies have shown that a low FODMAP diet may help alleviate the symptoms of irritable bowel syndrome in both adults and in children. As with other strict diets, the low FODMAP diet may be difficult to follow, as many foods are on the list of high FODMAPs, and therefore should be avoided or reduced.

Low FODMAP foods, however, are welcomed into the diet of people suffering from gastrointestinal issues.

Here are some foods that are low in FODMAPs, however, some still need to be eaten with caution.

Bananas
Blueberries
Breadfruit
Cantaloupe
Carambola
Clementines
Cranberries
Dragon fruit
Grapes
Honeydew melon
Kiwi
Lemon
Lime
Mandarin
Orange
Papaya
Passionfruit
Peeled plantain
Pineapple
Raspberry
Rhubarb
Ripe guava
Strawberry
Tamarind
Tangelo

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Alfalfa
Baby spinach
Bamboo shoots
Bean sprouts
Brussel sprouts (limit 2)
Bok choy
Broccoli (1/2 cup)
Butter lettuce
Butternut squash (1/4 cup)
Cabbage (1 cup)
Callaloo
Carrots
Cherry tomato
Chicory leaves
Chives
Collard greens
Cucumber
Eggplant
Fennel
Ginger
Green beans
Green bell pepper
Iceberg lettuce
Kale
Leek leaves
Lentils (small serving)
Olives
Okra
Parsnip
Potato
Radish
Radicchio lettuce
Red bell pepper
Roma tomato
Scallions
Seaweed
Silverbeet / chard
Snow peas (five pods)
Spaghetti squash
Sun-dried tomatoes (limit 4)
Sweet potatoes (1/2 cup)
Swiss chard
Turnip
Water chestnuts
Yam
Zucchini

Beef
Chicken
Cold cuts
Kangaroo
Lamb
Pork
Prosciutto
Turkey

Canned tuna
Cod
Haddock
Salmon
Plaice
Trout
Crab
Lobster
Mussels
Prawns
Shrimp
Oysters

Up to 15 almonds
Chestnuts
Up to 15 hazelnuts
Macadamia nuts
Brazil nuts
Up to 15 pecans
Egusi seeds
Chia seeds
Poppy seeds
Pumpkin seeds
Up to 15 pine nuts
Peanuts
Walnuts
Sunflower seeds
Sesame seeds

Basmati rice
Biscuit – wheat free, 1
Brown and white rice
Brown rice
Buckwheat
Buckwheat noodles
Chips – plain
Corn flour
Corncakes
Crackers – plain
Gluten free bread *we love this brand!
Millet
Oat based cereals
Oatcakes
Oatmeal – 1/2 cup
Polenta
Popcorn*we love this brand!
Potato flour
Potato flour bread
Pretzels
Porridge
Quinoa
Rice flour
Rice noodles
Sorghum
Spelt
Tapioca
Tortilla chips
Tortillas – 3
Wheat free bread *we Le
Wheat free pasta
Wheat pasta

Cheese

Brie
Camembert
Cheddar
Cottage
Feta
Goat cheese
Mozzarella
Parmesan
Ricotta (2 tablespoons)
Swiss

Milk

Almond milk
Hemp milk
Lactose free milk
Rice milk (up to 200 ml)

See also 12 Best Probiotic Foods for a Healthy Gut

Other Dairy Items

Butter
Dairy free chocolate pudding
Eggs
Lactose free yogurt
Margarine
Sorbet
Soy protein
Tempeh
Tofu
Whipped Cream

Apple cider vinegar – 2 tbsp
Barbecue sauce
Balsamic vinegar – 2 tbsp
Capers in vinegar
Chutney – 1 tbsp
Fish sauce
Jam
Ketchup – 1 tbsp
Marmite
Mayonnaise
Miso paste
Mustard
Oyster sauce
Peanut butter
Pesto – 1 tbsp
Rice malt syrup
Rice wine vinegar
Shrimp paste
Soy sauce
Sweet and sour sauce
Tamarind paste
Tomato sauce
Vegemite
Wasabi
Worcestershire sauce

All spice
Asafoetida powder (an onion substitute)
Avocado Oil
Baking powder
Baking soda
Basil
Black pepper
Canola Oil
Cardamom
Chili powder
Cilantro
Cinnamon
Cloves
Coconut Oil
Coriander
Cream (1/2 cup)
Cumin
Fennel seeds
Fenugreek
Five spice
Gelatin
Ghee
Goraka
Icing sugar
Lard
Lemongrass
Mint
Mustard seed
Nutmeg
Olive Oil
Oregano
Pandan
Paprika
Parsley
Rosemary
Saffron
Salt
Sesame Oil
Star anise
Sunflower Oil
Tarragon
Thyme
Turmeric
Vegetable Oil

Alcohol

Beer (1 beer)
Clear spirits
Gin
Vodka
Whiskey
Wine (1 glass)

Coffee & Tea

Black tea (weak)
Chai tea (weak)
Fruit and herbal tea, not including apple (weak)
Green tea
Peppermint tea
White tea

Other Drinks

Almond milk
Cocoa / drinking chocolate powder added to non-lactose milk
Fruit juice – safe, up to 125ml
Lemonade
Protein supplements
Soy milk
Water

Click on the image below to view a larger image with full list:

While this list of foods may seem daunting, there are many recipes that are healthy and delicious for those who are on a low FODMAP eating plan. For example, an egg florentine with spinach, bacon, eggs, and a lemon hollandaise sauce. The key to being successful in eating a low FODMAP diet is to make a list of the foods and recipes you love and substitute out ingredients as needed.

See also Printable List of Foods that Irritate Diverticulitis

Some other tips to keep in mind:

Processed foods and meats can be full of irritant FODMAPs. They are full of hidden sugars (think high fructose corn syrup) as well as irritants like garlic and onion. These are even present in seemingly innocuous things, like chicken bullion, so beware.

Alcohol is a major aggravator, so limit your intake. If you wish to drink, do so in moderation and stay away from beer, which is high in indigestible carbohydrates. Clear spirits such as vodka and gin with water are your best bets, and can be flavored with suitable fresh fruit.

Enjoy your food. Take the time to savor each bite, and chew your food well. This will give your body a chance to process it more efficiently, and your brain will have an opportunity to let you know when you are full, thus reducing your chance of overeating.

Drink plenty of water! Water is vital to every organ in your body, and aids in healthy digestion. Drinking a glass half an hour prior to a meal will also help you to not over-eat.

By following these tips and expanding your knowledge about FODMAPs, you will be able to reduce your symptoms and begin creating tasty, pain-free recipes of your own. I hope you enjoy these recipes as much as I enjoyed writing them for you, and that they give you a well-rounded idea of just how non-restrictive, yet delicious eating this way can be!

26 Responses

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It would be so much easier if the lists were in alphabetical order.
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1. Thanks for the suggestion! We have updated with an alphabetized list :)
  Reply
I’ve seen that celery is a good thing to eat on a low fodmap diet but then other sites say that it’s high. Which is it?
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I am truly glad to glance at this website posts which includes lots of helpful information, thanks for providing these kinds of statistics.
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All I want to know is what fish are on the FODMAP diet. What is that so hard to find?
Reply
1. It shows under seafood which fish are considered Low FODMAP. Cod, salmon, caned tuna, haddock, trout.
  Reply
Thanks for this post. Beer is marked “ok” on several low fodmap lists online. Are you sure about beer? Any acceptable brands that you know of? Want some beer!!!!
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Awesome! This Low FODMAP Food List is just what I was looking for. I’ve just started on the low FODMAP diet and it had really been a challenge finding fodmap food list items worth checking. Thanks for sharing this!
Reply
On my Low Fodmap Foods list it lists:
Wheat Free pasta – then several items lower it says: “Brown and white rice, and Wheat pasta”.
Is it true Brown and white rice and Wheat pasta are “OK”?
Reply
1. Maybe you cannot have it if you are gluten free??
  Reply
On fodmap diet, was told not to eat processed meats. Does this include deli meats like roast beef, corned beef or off the bone ham ??
Reply
1. Yes processed meats are a no – try without them and then try slowly introducing them after a couple of weeks without
  Reply