Low FODMAP food list
For each food: whether a usual serving is low FODMAP, and the amount up to which it stays low. The lights show Fodmi’s three levels at that usual serving.
Vegetables
| Food | At a usual serving | How much stays low | Low up to |
|---|---|---|---|
 Canned tomatoes | Low | 100 g | |
 Beetroot | Low | 75 g | |
 Bok choy | Low | 75 g | |
 Broccoli | Low | 75 g | |
 Brussels sprouts | Low | 75 g | |
 Cabbage | Low | 75 g | |
 Carrot | Low | 75 g | |
 Cauliflower | Low | 75 g | |
 Cucumber | Low | 75 g | |
 Eggplant | Low | 75 g | |
 Green beans | Low | 75 g | |
 Green bell pepper | Low | 75 g | |
 Kale | Low | 75 g | |
 Lettuce | Low | 75 g | |
 Potato | Low | 75 g | |
 Radish | Low | 75 g | |
 Red cabbage | Low | 75 g | |
 Spinach | Low | 75 g | |
 Sweet corn | Low | 75 g | |
 Sweet potato | Low | 75 g | |
 Olives | Low | 60 g | |
 Tomato paste | Low | 22 g | |
 Tomato puree | Low | 22 g | |
 Ginger | Low | 5 g | |
 Chives | Low | 4 g | |
 Zucchini | Moderate | 67 g | |
 Tomato | Moderate | 65 g | |
 Butternut squash | Moderate | 63 g | |
 Avocado | Moderate | 60 g | |
 Celery | Moderate | 51 g | |
 Passata | High | 72 g | |
 Peas | High | 54 g | |
 Canned peas | High | 53 g | |
 Pumpkin | High | 46 g | |
 Red bell pepper | High | 43 g | |
 Asparagus | High | 42 g | |
 Spring onion | High | 32 g | |
 Artichoke | High | 16 g | |
 Leek | High | 14 g | |
 Onion | High | 10 g | |
 Mushrooms | High | 7 g | |
 Garlic | High | No low serving | |
 Garlic powder | High | No low serving | |
 Onion powder | High | No low serving | |
 Shallot | High | No low serving |
Fruit
| Food | At a usual serving | How much stays low | Low up to |
|---|---|---|---|
 Kiwi | Low | 150 g | |
 Pineapple | Low | 140 g | |
 Orange | Low | 130 g | |
 Blueberries | Low | 125 g | |
 Banana | Low | 95 g | |
 Mandarin | Low | 90 g | |
 Dates | Low | 30 g | |
 Lemon juice | Low | 21 g | |
 Cantaloupe | Moderate | 121 g | |
 Apricot | Moderate | 67 g | |
 Strawberries | Moderate | 65 g | |
 Raspberries | Moderate | 58 g | |
 Peach | High | 103 g | |
 Honeydew melon | High | 92 g | |
 Grapefruit | High | 90 g | |
 Nectarine | High | 85 g | |
 Apple | High | 20 g | |
 Cherries | High | 20 g | |
 Watermelon | High | 18 g | |
 Grapes | High | 10 g | |
 Mango | High | 7 g | |
 Plum | High | 5 g | |
 Pear | High | 4 g | |
 Raisins | High | 4 g | |
 Dried apricots | High | 3 g | |
 Dried figs | High | No low serving | |
 Prunes | High | No low serving |
Bread, pasta and grains
| Food | At a usual serving | How much stays low | Low up to |
|---|---|---|---|
 Polenta | Low | 255 g | |
 Quinoa | Low | 192 g | |
 Rice | Low | 190 g | |
 Brown rice | Low | 180 g | |
 Popcorn | Low | 120 g | |
 Rice noodles | Low | 120 g | |
 Gluten-free pasta | Low | 80 g | |
 Oats | Low | 52 g | |
 Sourdough bread | Low | 52 g | |
 Corn tortilla | Low | 44 g | |
 Flour tortilla | Low | 35 g | |
 Rice cakes | Low | 28 g | |
 Biscuits | Low | 20 g | |
 Buckwheat | Moderate | 27 g | |
 Cornflakes | Moderate | 27 g | |
 Semolina | High | 84 g | |
 Pasta | High | 75 g | |
 Couscous | High | 63 g | |
 Bulgur | High | 44 g | |
 Barley | High | 30 g | |
 Wholemeal bread | High | 30 g | |
 Bread | High | 24 g | |
 Wheat flour | High | No low serving |
Beans and legumes
| Food | At a usual serving | How much stays low | Low up to |
|---|---|---|---|
 Tofu | Low | 170 g | |
 Edamame | Low | 75 g | |
 Kidney beans | High | 86 g | |
 Chickpeas | High | 80 g | |
 White beans | High | 76 g | |
 Lentils | High | 64 g | |
 Soy yogurt | High | 38 g | |
 Chickpea flour | High | 10 g | |
 Hummus | High | No low serving |
Nuts and seeds
| Food | At a usual serving | How much stays low | Low up to |
|---|---|---|---|
 Peanut butter | Low | 50 g | |
 Chestnuts | Low | 30 g | |
 Chia seeds | Low | 30 g | |
 Pumpkin seeds | Low | 30 g | |
 Walnuts | Low | 30 g | |
 Peanuts | Low | 28 g | |
 Hazelnuts | High | 24 g | |
 Almonds | High | 22 g | |
 Sunflower seeds | High | 15 g | |
 Pistachios | High | 5 g | |
 Cashews | High | 3 g |
Dairy
| Food | At a usual serving | How much stays low | Low up to |
|---|---|---|---|
 Lactose-free milk | Low | 258 g | |
 Lactose-free yogurt | Low | 170 g | |
 Cheddar | Low | 40 g | |
 Cottage cheese | Low | 40 g | |
 Cream | Low | 40 g | |
 Cream cheese | Low | 40 g | |
 Feta | Low | 40 g | |
 Mozzarella | Low | 40 g | |
 Parmesan | Low | 40 g | |
 Sour cream | Low | 40 g | |
 Swiss cheese | Low | 40 g | |
 Butter | Low | 20 g | |
 Ice cream | Moderate | 30 g | |
 Greek yogurt | High | 23 g | |
 Milk | High | 20 g | |
 Plain yogurt | High | 20 g | |
 Skimmed milk | High | 20 g | |
 Semi-skimmed milk | High | 15 g | |
 Condensed milk | High | 7 g |
Drinks
| Food | At a usual serving | How much stays low | Low up to |
|---|---|---|---|
 Water | Low | Any amount | |
 Beer | Low | 375 g | |
 Tea | Low | 250 g | |
 Almond milk | Low | 248 g | |
 Wine | Low | 149 g | |
 Coconut milk | Low | 61 g | |
 Coffee | Low | 60 g | |
 Kombucha | High | 194 g | |
 Cola | High | 149 g | |
 Oat milk | High | 104 g | |
 Orange juice | High | 72 g | |
 Soy milk | High | 35 g | |
 Apple juice | High | No low serving |
Sweeteners and chocolate
| Food | At a usual serving | How much stays low | Low up to |
|---|---|---|---|
 Maple syrup | Low | 27 g | |
 Dark chocolate | Low | 25 g | |
 Brown sugar | Low | 5 g | |
 Sugar | Low | 5 g | |
 Agave syrup | High | 5 g | |
 Honey | High | 4 g |
Sauces, oils and condiments
| Food | At a usual serving | How much stays low | Low up to |
|---|---|---|---|
 Animal fat | Low | Any amount | |
 Salt | Low | Any amount | |
 Soy sauce | Low | 42 g | |
 Cider vinegar | Low | 40 g | |
 Mayonnaise | Low | 22 g | |
 Ketchup | Low | 21 g | |
 Mustard | Low | 20 g | |
 Garlic-infused oil | Low | 18 g | |
 Olive oil | Low | 18 g | |
 Vegetable oil | Low | 18 g | |
 Balsamic vinegar | Moderate | 37 g |
Meat, fish and eggs
| Food | At a usual serving | How much stays low | Low up to |
|---|---|---|---|
 Duck | Low | Any amount | |
 Rabbit | Low | Any amount | |
 Salmon | Low | Any amount | |
 Shellfish | Low | Any amount | |
 White fish | Low | Any amount | |
 Eggs | Low | 117 g | |
 Beef | Low | 100 g | |
 Canned tuna | Low | 100 g | |
 Chicken | Low | 100 g | |
 Lamb | Low | 100 g | |
 Pork | Low | 100 g | |
 Shrimp | Low | 100 g | |
 Turkey | Low | 100 g |
Low means every FODMAP group is under its per-serving cut-off. Moderate and high are the two steps above it. FODMAPs add up across a meal, so several low servings together can be too much.
Check your whole plate, not just one food
FODMAPs add up across a meal. Snap your plate in Fodmi to see the total, then check in later on how it sat.
Fodmi estimates FODMAP content from published food composition data. It is not medical advice. Tolerance varies from person to person; follow a low FODMAP diet with a qualified health professional.Data from Fodmi’s food catalog, checked October 28, 2026.Sources and method