List of High / Low / Free Fodmap Foods

The FODMAP diet may seem a little daunting. No wheat, no onions, no garlic, no avocados – am I going to be hungry forever!? This was my initial reaction to the diet. After accepting the challenge, the fear soon turned to serious confusion as I tried to work out what foods to avoid.

High vs Low fodmap foods

high vs low fodmap foods

high vs low fodmap foods

Low Fodmap Chart

low fodmap chart

Low fodmap chart


Foods that contain FODMAPs can be split into three categories:

1. Those with large amounts of FODMAPs (i.e., the amount consumed in a serving of the food is definitely above the cutoff that has been shown to cause symptoms).

2. Those with moderate amounts of FODMAPs (i.e., the amount consumed in a serving of food is elevated, but not excessively so. These foods should be suitable when consumed up to the quantities defined in the following tables).

3. Those that are low in FODMAPs (i.e., they contain FODMAPs at a level that has been proven to be well tolerated by people with IBS).

See the infographic Below:

low medium high fodmap foods groups

low medium high fodmap foods groups

Low Fodmap Vegetables

Enjoy plenty of vegetables of different types and colors, as this provides us with a variety of vitamins and minerals. Try to eat servings of low-FODMAP vegetables each day, preferably from each of the groups below:

  • dark-green leafy vegetables – spinach, chard, bok choy, choy sum
  • orange-yellow vegetables – carrots, sweet potato, squash (restrict butternut)
  • starchy vegetables – potato, sweet potato, parsnip
  • others – beans, lettuce, zucchini, bell pepper, rutabaga, turnips, cucumber, eggplant.

High vs LOW Vegetables FODMAPs

High-FODMAP Vegetables

  • Asparagus
  • Cauliflower
  • Garlic
  • Mushrooms
  • Onions
  • Peas

High-FODMAP Vegetables

  • Bean sprouts
  • Carrot
  • Cucumber
  • Eggplant
  • Green beans
  • Lettuce
  • Olives
  • Potatoes
  • Spinach
  • Watercress
  • Yams

Fodmap Vegetables Lists Do:

  • Aubergine
  • Bean sprouts
  • Bok choy
  • Broccoli
  • Butternut Squash (in small quantities)
  • Carrot
  • Celery (in small quantities)
  • Chilli
  • Courgette
  • Cucumber
  • Ginger
  • Green beans
  • Kale
  • Lettuce
  • Olives
  • Parsnip
  • Peppers
  • Potato
  • Pumpkin
  • Spinach
  • Spring onion (green bit)
  • Squash
  • Sweet potato (in small quantities)
  • Tomatoes

Fodmap Vegetables Lists Don’t:

  • Artichoke
  • Asparagus
  • Avocado
  • Beetroot
  • Brussel Sprouts
  • Cabbage
  • Cauliflower
  • Garlic
  • Mushrooms
  • Onion (completely avoid!)
  • Peas
  • Shallot
  • Spring onion (white bit)
  • Sugar snap peas
  • Sweet corn


Fruits are a great snack idea and really nutritious. Try to include two pieces per day from the following low-FODMAP suggestions during Step One of the low-FODMAP diet.

Remember to spread out your fruit intake to be the equivalent of one piece of fruit at a time, every two to three hours:

  • Low-FODMAP fruits rich in vitamin C – oranges, mandarins, lemons, limes, strawberries, raspberries, blueberries, pineapple, kiwi, pawpaw, tomatoes
  • Low-FODMAP fruits rich in vitamin A – cantaloupe, pawpaw, tomatoes
  • Other low-FODMAP fruits – bananas, grapes, honeydew melon or passion fruit.
Fodmap Fruits Do:

  • Bananas
  • Blueberries
  • Clementines
  • Grapes (in small quantities)
  • Honeydew and Canteloupe Melon
  • Kiwi
  • Lemon
  • Lime
  • Orange
  • Passion fruit
  • Pineapple (not dried)
  • Pomegranate (in small quantities)
  • Raisins (in small quantities)
  • Raspberry
  • Strawberry
  • Sultanas (in small quantities)

Fodmap Fruits Dont:

  • Apple
  • Apricot
  • Avocado
  • Blackberries
  • Cherries
  • Figs
  • Grapefruit
  • Mango
  • Nectarine
  • Peach
  • Pear
  • Plum
  • Watermelon

Milk-based foods and beverages

Low-FODMAP milk-based foods and beverages include lactose-free milk, lactose-free yogurt and all formed/block/hard/yellow cheeses.

Milk-based products are all excellent sources of calcium, which the body uses to build bones and teeth, and to keep them hard and strong.
Osteoporosis is a condition of weak, brittle bones and can affect males and females, but it is most common in elderly women. To help minimize the risk of osteoporosis, we are all encouraged to include two to three servings of milk-based products in our diet every day. Milk-based products are the richest sources of calcium

Cereals / Grains / Wheat products

 Cereals / Grains / Wheat products Do:

  • Gluten-free alternatives
  • Oats
  • Polenta
  • Popcorn
  • Pretzels
  • Quinoa
  • Rice
  • Rice cakes
  • Tortilla chips
  • Wheat free muesli and porridge

 Cereals / Grains / Wheat products Dont:

  • Bread
  • Cereals containing wheat, apple, honey or excess dried fruit
  • Couscous
  • Pasta and noodles
  • Wheat based biscuits and cakes

Sweets, sweeteners, spreads and condiments:

Sweet Do:

  • Balsamic vinegar (in small quantities)
  • Barbeque sauce
  • Dark chocolate
  • Golden syrup / maple syrup
  • Jams (mostly)
  • Milk chocolate (in small quantities)
  • Peanut butter
  • Pesto (in small quantities)
  • Soy sauce
  • White, brown, raw & castor sugar
  • White chocolate (in small quantities)

Sweet Donts:


  • Artificial sweeteners
  • Corn syrups
  • Honey
  • Hommus
  • Tahini
  • Tzatziki

  • Almonds (max 10)
  • Butter
  • Eggs
  • Halloumi (in small quantities)
  • Hard cheeses (e.g. cheddar, parmesan, mozzarella)
  • Lactose-free milk
  • Oils
  • Other nuts not listed
  • Rice / nut milks
  • Nut butters


  • Cashew nuts
  • Cream
  • Custard
  • Ice cream
  • Milk
  • Pistachio nuts
  • Soft cheese

FODMAP Free Foods List

The following foods have just a LOW amount of Fodmap, they can be considered as FREE from FODMAP.
On the low fodmap diet, these free fodmap foods can be eaten as much as possible:

  • Beansprouts
  • Bell Peppers (red)
  • Capsicum (red)
  • Carrots
  • Collard greens
  • Cucumbers
  • Ginger
  • Kale
  • Lettuce
  • Olives
  • Parsnip
  • Potato (regular)
  • Pumpkin
  • Radish
  • Rocket
  • Seaweed (nori)
  • Spinach
  • Swiss Chard
  • Tomatos


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