Complete FODMAP food list: Download your free PDF guide

How to use this list

This complete FODMAP food list is designed to help you navigate the elimination phase of the Low FODMAP diet safely and effectively.

Before you begin, keep these key points in mind:

• Portion sizes matter: Many foods that are low in FODMAPs in small quantities can become high in FODMAPs if you eat large portions. Pay attention to the serving size notes that appear alongside some foods.
• Based on Monash University data: All classifications in this list are based on scientific analyses conducted by Monash University, the world-leading institution in FODMAP research.
• Designed for the elimination phase: This list is specifically designed for the first 2-6 weeks of the diet, when you eliminate all high-FODMAP foods. During the later reintroduction and personalisation phases, you will gradually expand your food choices based on your individual tolerance.
• Data is constantly updated: FODMAP research is continuously evolving. Monash University regularly publishes new data through their mobile app. We recommend downloading it for the most up-to-date information.
• Consult a professional: This list is an educational tool. It is always advisable to work with a registered dietitian specialising in digestive health to personalise the diet to your specific needs.

The tables below use a simple colour code:

• Green (Low FODMAP): Safe to eat during the elimination phase
• Red (High FODMAP): Avoid during the elimination phase

Fruits

Fruits are an important source of vitamins, minerals and fibre, but some contain high amounts of fructose and polyols. Here you will find safe options and those to avoid during the elimination phase.

Practical tip: Ripe fruits tend to have more free fructose. Choose firm bananas and fruits that are not overripe to keep FODMAP content low.

Vegetables

Vegetables are fundamental to any healthy diet. Fortunately, there are many low-FODMAP options that will allow you to create nutritious and varied meals.

Important note about onion and garlic: These two ingredients are the most problematic on the Low FODMAP diet. However, you can use garlic-infused oil or onion-infused oil to flavour your meals, as FODMAPs are not fat-soluble. Just make sure to remove the solid pieces before eating.

Grains and starches

Grains and starches are the energy foundation of our diet. Many people think the Low FODMAP diet eliminates bread and pasta, but there are many safe alternatives.

Important note about gluten: The Low FODMAP diet is not a gluten-free diet. The issue is not gluten itself, but the fructans found in wheat. You can eat small amounts of wheat (such as well-fermented sourdough bread) without problems. However, during the elimination phase, it is easier to use gluten-free alternatives to avoid confusion.

Proteins

Animal proteins are naturally low in FODMAPs. The problem usually lies in the marinades, sauces and processed products that accompany them. Here is the complete guide.

Tip about legumes: Although most legumes are high in FODMAPs, you can eat well-rinsed canned legumes in small amounts (¼ of a can). FODMAPs are partly water-soluble, so draining the liquid from the can reduces their content.

Dairy and alternatives

Dairy products contain lactose, a type of FODMAP. However, some dairy products have very little lactose and are safe. There are also excellent plant-based alternatives.

Why some cheeses are low in FODMAPs: During the cheese-making process, lactose is removed with the whey. Aged and semi-hard cheeses have very little or no lactose, making them safe on the Low FODMAP diet.

Nuts and seeds

Nuts and seeds are an excellent source of healthy fats, protein and fibre. Many are low in FODMAPs, but portion sizes matter.

Serving size: Most nuts are low in FODMAPs in small amounts, but become problematic in large quantities. A small handful (about 30g) is usually safe, but check the specific amounts in the Monash app.

Sweeteners, sauces and condiments

Sweeteners and additives are one of the most hidden sources of FODMAPs. Learn to identify problematic ingredients on labels.

Ingredients to avoid on labels: When reading labels, look out for and avoid: honey, agave, high fructose corn syrup (HFCS), inulin, chicory root, FOS (fructo-oligosaccharides), sorbitol, mannitol, xylitol, maltitol, isomalt, garlic powder, onion powder.

Beverages

Staying hydrated is essential, but many drinks contain hidden FODMAPs. This table will help you choose safe options.

About alcohol: Alcohol itself does not contain FODMAPs, but it can irritate the gut and worsen digestive symptoms. During the elimination phase, it is best to limit or avoid it entirely. If you choose to drink, opt for simple options (wine, neat spirits) and avoid mixes with sugary soft drinks.

Practical shopping tips

Having the food list is only the first step. Here are practical strategies to make shopping easier and avoid common mistakes.

1. Download the Monash University app

The Monash University FODMAP Diet App is the most important tool you can have. It costs approximately 8-10 EUR, but it is a worthwhile investment. It allows you to:

• Search any food and see its FODMAP content
• Know exact safe serving sizes
• Access certified Low FODMAP recipes
• Receive updates when new data is published
• Use the traffic-light system to plan complete meals

2. Learn to read labels

FODMAPs hide in many processed products under technical names. Look out for and avoid these ingredients:

• Inulin or chicory root (very common in "health" products and protein bars)
• FOS (fructo-oligosaccharides) or GOS (galacto-oligosaccharides)
• HFCS (high fructose corn syrup)
• Honey, agave, corn syrup
• Polyols: sorbitol (E420), mannitol (E421), xylitol (E967), maltitol (E965), isomalt (E953)
• Garlic powder, onion powder (very common in savoury snacks, stocks, sauces)
• Whey or lactose (in processed products)

A useful tip: the shorter the ingredients list, the better. Products with 3-5 simple ingredients are easier to verify.

3. Shop the basics sections

Avoid processed food aisles and focus on the perimeter of the supermarket:

• Butcher and fishmonger: Fresh, unmarinated meat and fish
• Produce section: Fresh fruits and vegetables from the green list
• Dairy: Aged cheeses, lactose-free milk, butter
• Basic frozen foods: Frozen vegetables without sauces, plain frozen fish

4. Batch cooking

Spend 2-3 hours one day a week to prepare staples you can use throughout the week:

• Cooked rice, quinoa or gluten-free pasta (keeps 4-5 days in the fridge)
• Roast chicken or cooked chicken breast
• Roasted vegetables (courgette, bell pepper, carrot, aubergine)
• Homemade Low FODMAP sauces (homemade tomato, garlic-free pesto, vinaigrette)

With these staples, you can put together complete meals in 10-15 minutes.

5. Keep an emergency kit

Keep long-lasting Low FODMAP foods in your pantry for when you do not have time to cook:

• Rice cakes
• Canned tuna (in water, no additives)
• Pre-cooked rice pots
• 100% natural peanut butter
• Bananas (not too ripe)
• Eggs
• Aged cheese
• Lactose-free or almond milk

6. Look for Monash-certified Low FODMAP products

More and more brands are obtaining official Monash University certification. These products carry the "Monash University Low FODMAP Certified" seal and are completely safe. Some examples:

• Certified gluten-free breads
• Sauces and condiments (ketchup, mustard, dressings)
• Energy bars
• Stocks and soups
• Gluten-free baked goods
• Nutritional supplements (like KLARGUT, which will be certified at launch)

7. Plan your meals

Spend 15 minutes each Sunday planning the week's menu. This will help you:

• Make an accurate shopping list
• Avoid impulse purchases of problematic products
• Ensure nutritional variety
• Reduce food waste
• Save time and stress during the week

Download your PDF guide

So you can always have this information to hand, we have created a downloadable PDF guide with all the FODMAP food tables organised by category.

What does the PDF include?

• All food tables with colour coding (green = low / red = high)
• Safe serving size notes
• List of ingredients to avoid on labels
• Format optimised for printing or saving on your phone
• Updated with the latest Monash University data (February 2026)

Download free PDF guide

Tip: Save the PDF on your phone and keep it handy when you go to the supermarket. You can also print it and stick it on your fridge.

Conclusion

The Low FODMAP diet may seem restrictive at first, but with this complete food list and the practical tips we have shared, you will see that there are plenty of delicious and nutritious options available.

Remember that the elimination phase is temporary (2-6 weeks) and that the ultimate goal is to personalise your diet based on your individual tolerance. Many people discover they only need to avoid 1-2 specific types of FODMAPs, not all of them.

Some key points to remember:

• Portions matter: many foods are low in FODMAPs in small amounts
• Always read labels: FODMAPs hide in processed products
• Use the Monash app for accurate, up-to-date data
• Work with a specialist dietitian for best results
• Do not give up: the initial phase is the hardest, but symptoms usually improve noticeably within 1-2 weeks

At KLARGUT we are working to make Low FODMAP nutrition more accessible and convenient. Our meal supplement will be Monash University certified and will provide a complete, balanced and 100% Low FODMAP meal in just 30 seconds.

If you want to be among the first to try KLARGUT when we launch, join our waitlist. We will share more educational resources, Low FODMAP recipes and product updates with you.

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