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ARHigh and Low Fodmap Food List
A practical, category-by-category overview of foods low and high in FODMAPs, to help you navigate the elimination phase of the low FODMAP diet. Based on testing data from Monash University.
1. Bread and breakfast products
Low FODMAP
- Gluten-free bread
- Rice cakes, plain (up to 4 pieces)
- Corn flakes (small portion)
- Rolled oats / plain oatmeal
- Gluten-free crackers
- 100% spelt sourdough bread (up to 2 slices)
- Corn tortillas
- Gluten-free muesli
- Buckwheat crackers
- Plain popcorn
High FODMAP
- Wheat bread
- Rye bread
- Wheat crackers
- Croissants
- Muesli with wheat and dried fruit
- Wholemeal wheat bread
- Spelt bread (regular, non-sourdough, large portion)
- Naan bread
- Pumpernickel
- Wheat breakfast cereal / wheat biscuits
2. Flour
Low FODMAP
- Rice flour
- Oat flour
- Corn flour / cornstarch
- Buckwheat flour
- Quinoa flour
- Potato flour
- Arrowroot flour
- Tapioca starch
- Teff flour
- Sorghum flour
High FODMAP
- Wheat flour
- Rye flour
- Barley flour
- Spelt flour (wholemeal, unsifted)
- Amaranth flour
- Chickpea flour
- Coconut flour
- Lupin flour
- Khorasan (kamut) flour
- Soy flour
3. Rice, pasta, potatoes and other starches
Low FODMAP
- White rice, incl. basmati
- Potatoes, peeled or unpeeled
- Gluten-free pasta
- Rice noodles / rice vermicelli
- Quinoa
- Polenta / cornmeal
- 100% buckwheat pasta (soba)
- Corn tortillas
- Gluten-free gnocchi
- Wild rice (small portion)
High FODMAP
- Wheat pasta
- Couscous (wheat)
- Wheat gnocchi
- Sweet potato (large portion)
- Wheat noodles (e.g. hokkien)
- Chickpea pasta (large portion)
- Wheat wraps / tortillas
- Bulgur (large portion)
- Rye pasta
- Spelt pasta (large portion)
4. Protein and plant-based protein alternatives
Low FODMAP
- Eggs
- Plain, unprocessed meat, poultry and fish
- Firm tofu
- Tempeh
- Canned chickpeas (small portion)
- Canned lentils (small portion)
- Quorn pieces, plain
- Peanuts
- Edamame (small portion)
- Seitan (contains gluten, but low FODMAP)
High FODMAP
- Breaded meats and nuggets
- Meatballs made with onion/garlic
- Veggie burgers with wheat or onion
- Falafel
- Silken tofu (large portion)
- Kidney beans, cooked
- Black beans (large portion)
- Lentils (large portion)
- Soybeans, cooked
- Chickpeas (large / cooked portion)
5. Dairy and cheese
Low FODMAP
- Lactose-free milk
- Lactose-free yoghurt
- Hard cheeses (cheddar, parmesan, Swiss)
- Brie and camembert
- Feta (small portion)
- Almond milk
- Soy milk made from soy protein
- Firm goat and sheep cheese
- Butter
- Coconut yoghurt (small portion)
High FODMAP
- Cow’s milk
- Ice cream
- Custard
- Soft/fresh cheeses (ricotta, cottage cheese, cream cheese)
- Condensed milk
- Buttermilk
- Kefir
- Sour cream
- Whipped cream
- Soy milk made from whole soybeans
6. Vegetables
Low FODMAP
- Carrots
- Cucumber
- Zucchini / courgette
- Spinach
- Red bell pepper
- Eggplant / aubergine (small portion)
- Tomatoes (regular, small portion)
- Green beans
- Bok choy
- Potatoes
High FODMAP
- Garlic
- Onion
- Cauliflower
- Mushrooms
- Asparagus
- Artichokes
- Leeks (white part)
- Brussels sprouts
- Sugar snap peas
- Savoy cabbage
7. Fruit
Fruit is dose-dependent for most people: limit to one serving per sitting even from the low FODMAP list.
Low FODMAP
- Strawberries
- Oranges
- Grapes
- Blueberries
- Kiwi
- Pineapple
- Cantaloupe melon (small portion)
- Unripe banana
- Lemon / lime
- Passion fruit
High FODMAP
- Apples
- Pears
- Mangoes
- Watermelon
- Cherries
- Peaches
- Ripe or overripe banana
- Dried fruit (raisins, dates, figs)
- Blackberries
- Nectarines
8. Herbs and spices
Most fresh herbs and spices are low FODMAP in the amounts normally used for seasoning; garlic and onion (fresh, powdered or in oil-infused form without straining) are the main exceptions.
Low FODMAP
- Basil
- Chives
- Coriander / cilantro
- Parsley
- Fresh ginger
- Turmeric
- Thyme
- Oregano
- Cinnamon
- Black pepper
High FODMAP
- Garlic powder
- Onion powder
- Chili flakes (large amount)
- Cayenne pepper (large amount)
- Chipotle pepper (large amount)
- Dried marjoram (large amount)
- Smoked paprika (large amount)
- Celery seed (large amount)
- Sumac (large amount)
- Ancho chili pepper (large amount)
9. Fats
Fats and oils contain virtually no carbohydrate, so almost all fats are low FODMAP; genuine high FODMAP fats are the exception rather than the rule.
Low FODMAP
- Olive oil
- Vegetable and seed oils, all types
- Butter, regular serving
- Ghee
- Margarine
- Duck fat
- Walnut oil
- Macadamia oil
- Sesame oil
- Coconut oil
High FODMAP
Butter (large quantity, due to residual lactose)
10. Sauces and spreads
Low FODMAP
- Peanut butter
- Rice vinegar
- Balsamic vinegar (small amount)
- Soy sauce
- Tamari
- Vegan oyster sauce (small amount)
- Dijon mustard
- Jam made from low FODMAP fruit
- Miso paste (small amount)
- Pesto (small amount, without garlic)
High FODMAP
- Hummus (large portion)
- Pasta sauce made with garlic and onion
- Apple sauce / apple butter
- Chutney (large portion)
- Worcestershire sauce (large portion)
- Hoisin sauce
- Jam made from high FODMAP fruit
- Barbecue sauce with garlic, onion or HFCS
- Tzatziki (large portion)
- Vegan oyster sauce (large amount)
11. Sweeteners
Low FODMAP
- Table sugar (sucrose)
- Maple syrup
- Rice malt syrup
- Glucose
- Stevia (without erythritol)
- Brown / demerara sugar (small amount)
- Coconut sugar (small amount)
- Aspartame
- Saccharin
- Powdered sugar
High FODMAP
- Honey
- High-fructose corn syrup
- Agave syrup
- Fructose
- Sorbitol (E420)
- Mannitol (E421)
- Xylitol (E967)
- Maltitol (E965)
- Isomalt (E953)
- Molasses (large amount)
12. Drinks
Low FODMAP
- Water
- Weak black or green tea
- Black coffee, no milk
- Lactose-free milk
- Peppermint tea
- Cranberry juice (small amount)
- Soy milk made from soy protein
- Rooibos tea
- Weak dandelion tea
- Tomato juice (small amount)
High FODMAP
- Apple juice
- Orange juice (large portion / from concentrate)
- Soft drinks sweetened with high-fructose corn syrup
- Strong chamomile tea
- Fennel tea
- Strong chai latte
- Kombucha (large amount)
- Strong oolong tea
- Sports drinks, high fructose
- Juice made from high FODMAP fruit
13. Alcohol
Alcohol is a gut irritant in its own right; even low FODMAP options are best limited to one serving with food.
Low FODMAP
- Beer (moderate amount)
- Gin
- Vodka
- Whisky
- Red wine (moderate amount)
- White wine (moderate amount)
High FODMAP
- Dessert wine
- Port
- Sherry
- Rum (large amount)
- Cider
- Sweet wine
- Liqueurs
- Sake
- Vermouth
- Rice wine
Food classifications are based on foodlist of the Monash University and reflect general portion thresholds. Individual tolerance to FODMAPs varies, and the low FODMAP diet is intended as a short-term elimination and reintroduction process, ideally guided by a dietitian trained in the approach.