Low FODMAP foods: a starting list, not a rulebook
When your stomach feels unpredictable, a food list can feel like something solid to hold on to. Here’s a starting point for understanding low FODMAP foods — with one important reminder: the amount you eat and your own tolerance matter as much as the food’s name.
Lower FODMAP does not mean safe for everyone
This is general information, not a diagnosis, treatment plan or allergy-safe food list. A lower-FODMAP food can still contain an allergen and can still disagree with you. FoodTrigger AI cannot confirm that a meal is allergen-free or predict an allergic reaction. Follow your clinician’s allergy guidance and verify ingredients, labels and possible cross-contact.
What does FODMAP mean?
FODMAP is short for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are groups of carbohydrates that can be difficult for some people to digest. A clinician may suggest a low-FODMAP approach for some people with IBS; it isn’t a diet everyone needs.
The goal isn’t to avoid a growing list of foods forever. It’s to work out, with appropriate support, which foods and amounts suit you while keeping your meals as varied as possible.
Lower and higher FODMAP foods by group
These examples come from Monash University’s food guide and shopping list, linked below. They are not exhaustive. “Higher” means a possible symptom contributor for some people, not a proven personal trigger. Check Monash’s tested serving information with your dietitian rather than using this list to set portions.
Vegetables
Lower-FODMAP examples
Carrots, potatoes, cucumber, lettuce, eggplant, green beans
Higher-FODMAP examples
Onion, garlic, asparagus, artichoke, mushrooms
Check sauces, stocks and seasoning mixes too: onion or garlic may be part of the recipe.
Fruit
Lower-FODMAP examples
Kiwi, orange, pineapple, strawberries
Higher-FODMAP examples
Apples, pears, mango, cherries, watermelon
The fruit, its form and the amount eaten all matter. A list alone cannot give you a personal serving limit.
Grains
Lower-FODMAP examples
Rice, oats, quinoa, corn
Higher-FODMAP examples
Larger servings of wheat bread or pasta; rye products
Wheat is not automatically excluded in every amount. Low FODMAP and gluten-free are different things.
Dairy and alternatives
Lower-FODMAP examples
Lactose-free dairy, hard cheeses, soy-protein-based alternatives
Higher-FODMAP examples
Regular cow’s milk and other lactose-containing dairy
Lactose-free milk still contains milk proteins. It is not a substitute for milk if you have a milk allergy.
Legumes and nuts
Lower-FODMAP examples
Firm tofu, peanuts, walnuts
Higher-FODMAP examples
Many beans and lentils; cashews
Preparation and portions can change the picture. Peanuts, tree nuts and soy can also be allergens.
Why a portion can change the answer
Some foods are lower in FODMAPs in a smaller serving and higher in a larger one. Preparation and the other ingredients in a meal matter too. Plain eggs, meat and fish contain little or no carbohydrate, but a marinade, sauce or breading can introduce FODMAP ingredients — and allergens.
That’s why “I ate pasta” is less useful in a diary than noting the type, approximate amount and sauce. You don’t need perfect measurements to start recording useful context.
Low FODMAP is not the same as gluten-free
FODMAPs are carbohydrates; gluten is a protein. Wheat can contain both, but the two labels answer different questions. A gluten-free product is not automatically low FODMAP, and a low-FODMAP food is not automatically suitable for celiac disease or a wheat allergy. Keep following any medical diet you’ve been prescribed.
Restriction is only one part of the process
Monash describes a three-step approach: a short initial restriction phase, followed by reintroduction and personalization. A FODMAP-trained dietitian can help decide whether it’s appropriate for you and guide the steps. Don’t start broad food restrictions or stay on a strict version indefinitely based on an online list.
During reintroduction, the aim is to learn about your tolerance and bring back variety — not to prove that every higher-FODMAP food is a problem.
Keep a diary without turning a hunch into a diagnosis
- Write down meals, ingredients, approximate portions and when you ate.
- Log how you feel and when symptoms begin, along with sleep and stress.
- Bring repeated observations to your dietitian. A symptom after one meal does not establish a cause.
- If you’re following a clinician-led plan, keep notes on changes and reintroduction for your next appointment.
FoodTrigger AI records meals and check-ins to help you notice possible personal patterns. It does not calculate tested FODMAP serving limits, certify meals or diagnose IBS or food intolerance.
You can also use the free printable diary or read our IBS food diary guide.
Sources and serving information
- Monash University: high and low FODMAP foods
- Monash University: low-FODMAP shopping list
- Monash University: why serving size matters
- Monash University: reintroduction guidance
- NIDDK: eating, diet and nutrition for IBS
- NIDDK: eating, diet and nutrition for celiac disease
General information only; not medical advice. Persistent or worsening symptoms, severe pain, blood in your stool or unexplained weight loss deserve medical attention. Don’t use a diary to delay care.
