Low FODMAP food list
Every food below is grouped by category and marked with the same traffic-light verdict Scani gives you in the app: green for low FODMAP, amber for watch the portion, red for high FODMAP. Serving sizes matter as much as the food itself, so they're listed too.
How to read this list
- Low FODMAP — safe in a normal serve.
- Watch the portion — fine in the serve listed, high above it.
- High FODMAP — best left out during the elimination phase.
Fruit
Fruit is the most portion-sensitive category — the same fruit can flip from safe to high with a bigger serve.
Strawberries, blueberries, raspberries
Low FODMAP
Around 10 strawberries, 40 blueberries or 30 raspberries per serve.
Orange, mandarin, lemon, lime
Low FODMAP
Citrus is reliably low FODMAP — one medium orange or two mandarins.
Kiwi, pineapple, cantaloupe melon
Low FODMAP
Two small kiwi, one cup of pineapple or about ¾ cup of cantaloupe.
Grapes, papaya, passionfruit
Low FODMAP
Standard cup-sized serves are fine and useful for variety.
Banana
Watch the portion
One medium unripe banana is low FODMAP; ripe bananas gain fructans, so keep to about a third.
Avocado
Watch the portion
Low FODMAP at about ⅛ of a whole avocado — sorbitol climbs quickly beyond that.
Apple, pear, mango, watermelon
High FODMAP
High in excess fructose, sorbitol or both — the four classic IBS fruit triggers.
Cherries, peach, plum, nectarine, apricot
High FODMAP
Stone fruit is high in sorbitol, which ferments fast and draws water into the gut.
Dried fruit: dates, raisins, dried apple, dried mango
High FODMAP
Drying concentrates the FODMAP load into a very small serve.
Vegetables
Onion and garlic are the two biggest offenders. Almost everything else has a workable serving size.
Carrot, cucumber, courgette, lettuce
Low FODMAP
Low FODMAP in generous serves — good everyday base vegetables.
Potato, parsnip, swede, turnip
Low FODMAP
Starchy vegetables that are naturally FODMAP-free.
Bell pepper (red), aubergine, bok choy, spinach
Low FODMAP
Reliable in normal serves; green pepper is fine at about ½ a pepper.
Tomato, green beans, kale, chives, spring onion tops
Low FODMAP
The green tops of spring onion give you onion flavour without the fructans.
Broccoli heads, sweet potato, butternut squash
Watch the portion
Low FODMAP at about ¾ cup of broccoli heads, ½ cup of sweet potato or ¼ cup of squash.
Sweetcorn, mushrooms (button), cauliflower
Watch the portion
Corn at about ½ cob; button mushrooms and cauliflower are high in mannitol above small serves.
Onion, shallot, leek bulb
High FODMAP
Concentrated fructans, and cooking does not remove them. Use garlic-infused oil for flavour instead.
Garlic
High FODMAP
High FODMAP in any amount used for cooking. Garlic-infused oil is safe because fructans are not oil-soluble.
Asparagus, artichoke, sugar snap peas
High FODMAP
High in fructans and fructose — frequent culprits in otherwise safe meals.
Grains, bread and cereal
Wheat, rye and barley carry fructans. Look for sourdough spelt or genuinely wheat-free bases.
Rice (white, brown, basmati)
Low FODMAP
Naturally FODMAP-free and the safest staple to build meals around.
Oats
Low FODMAP
Low FODMAP at about ½ cup dry rolled oats — a full cup pushes into moderate.
Quinoa, buckwheat, polenta, millet
Low FODMAP
Useful wheat alternatives with no fructan load.
Gluten-free bread, rice cakes, corn tortillas
Low FODMAP
Check the label — some gluten-free breads add inulin or apple fibre.
Sourdough spelt bread
Watch the portion
Two slices are low FODMAP because the long ferment breaks down fructans.
Wheat bread, pasta, couscous, rye, barley
High FODMAP
Fructans in normal serves. Small amounts, like a single cracker, are usually tolerated.
Protein
Plain meat, fish and eggs contain no FODMAPs at all — marinades and legumes are where problems start.
Chicken, beef, pork, lamb (unmarinated)
Low FODMAP
Zero FODMAPs. Any reaction usually comes from the seasoning or the fat content.
Fish, prawns, eggs
Low FODMAP
Safe in any normal serve and easy to build low-FODMAP meals around.
Firm tofu, tempeh
Low FODMAP
Firm tofu is pressed, which removes the FODMAPs. Silken tofu is high.
Canned lentils or chickpeas, rinsed
Watch the portion
About ¼ cup drained and rinsed is low FODMAP — canning leaches GOS into the liquid.
Dried beans, kidney beans, black beans, baked beans
High FODMAP
High in GOS, the fermentable sugar behind bean-related bloating.
Sausages and marinated meats
High FODMAP
Onion and garlic powder, plus wheat rusk, are standard ingredients. Always read the pack.
Dairy and alternatives
Lactose is the FODMAP here, so aged cheese and lactose-free products are fine.
Lactose-free milk, yoghurt and ice cream
Low FODMAP
Same nutrition, lactose already broken down.
Hard cheese: cheddar, parmesan, swiss, brie, feta
Low FODMAP
Aged cheese is essentially lactose-free. Around 40 g per serve.
Almond, rice, macadamia and hemp milk
Low FODMAP
Check for added inulin or chicory root fibre in the ingredients.
Butter, cream cheese
Low FODMAP
Very little lactose in a standard serve.
Oat milk
Watch the portion
Low FODMAP at about ½ cup — a full latte can be enough to trigger symptoms.
Cow's milk, soft cheese, custard, condensed milk
High FODMAP
High lactose. Ricotta and cottage cheese belong in this group too.
Soy milk made from whole soybeans
High FODMAP
High in GOS. Soy milk made from soy protein isolate is low FODMAP.
Nuts, seeds and sweeteners
Small differences here matter — two nuts and several sweeteners account for most accidental triggers.
Peanuts, walnuts, pecans, macadamias, brazil nuts
Low FODMAP
Low FODMAP at about a 30 g handful.
Pumpkin seeds, sunflower seeds, chia seeds
Low FODMAP
Around 2 tablespoons per serve.
Maple syrup, table sugar, glucose, rice malt syrup
Low FODMAP
Sweeteners without excess fructose or polyols.
Almonds, hazelnuts
Watch the portion
Low FODMAP at about 10 almonds or 10 hazelnuts; larger handfuls turn moderate.
Cashews, pistachios
High FODMAP
High FODMAP even in small amounts — the two nuts to leave out of any mix.
Honey, agave syrup, high-fructose corn syrup
High FODMAP
Excess fructose, which is absorbed poorly by many people with IBS.
Sorbitol, mannitol, xylitol, maltitol, isomalt
High FODMAP
Polyols used in sugar-free sweets, gum and 'diet' products.
Inulin and chicory root fibre
High FODMAP
Added to protein bars, yoghurts and 'high-fibre' foods — a pure fructan.
The three phases of the diet
- Elimination (2–6 weeks). Stick to the green items above and let symptoms settle.
- Reintroduction. Test one FODMAP group at a time over three days to see which ones you actually react to.
- Personalisation. Keep only the triggers that affected you and bring everything else back.
Frequently asked
What foods are low FODMAP?
Rice, oats, quinoa, potatoes, carrots, courgette, cucumber, spinach, tomatoes, strawberries, blueberries, oranges, kiwi, grapes, plain meat, fish, eggs, firm tofu, hard cheese, lactose-free dairy, peanuts, walnuts, pecans, macadamias and maple syrup are all low FODMAP in standard serves.
What foods should I avoid on a low FODMAP diet?
Onion, garlic, wheat, rye, barley, apples, pears, mango, watermelon, stone fruit, dried fruit, beans and lentils in large serves, cow's milk and soft cheese, cashews, pistachios, honey, agave, high-fructose corn syrup, inulin and polyol sweeteners such as sorbitol and xylitol.
Is the low FODMAP diet permanent?
No. It has three phases: two to six weeks of elimination, then a structured reintroduction to find which FODMAP groups you actually react to, then a personalised long-term diet. Most people end up tolerating far more than they expect.
Does portion size change whether a food is low FODMAP?
Yes — FODMAPs are dose-dependent. Avocado, banana, sweet potato, broccoli and oat milk are all low FODMAP in small serves and high in larger ones, so serving size matters as much as the food itself.
Can I eat onion and garlic in any form?
Garlic-infused oil and the green tops of spring onion give you the flavour without the FODMAPs, because fructans are water-soluble and do not transfer into oil. Onion and garlic powder are high FODMAP and very concentrated.
Is gluten free the same as low FODMAP?
No. Gluten is a protein; FODMAPs are fermentable carbohydrates. A gluten-free product can still contain inulin, honey, apple juice concentrate, dried fruit or polyols.
Not on the list? Scan it.
Snap a label, a meal or an ingredient list with Scani and get a Low / Moderate / High verdict in seconds, plus low-FODMAP alternatives when something scores high.
Try a scanRelated: Low-FODMAP snacks: 30 safe options · Low-FODMAP protein bars
This list is general information based on publicly documented FODMAP content of common foods, not medical advice. Tolerance varies between people — talk to a dietitian before making big changes to your diet.