01 · How to useHow 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. 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.
- 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.
02 · FruitsFruits.
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.
| Low FODMAP | High FODMAP |
|---|---|
| Banana (firm, not overripe) | Apple |
| Blueberries | Pear |
| Raspberries | Mango |
| Strawberries (≤5 medium) | Watermelon |
| Grapes (≤15) | Cherries |
| Orange | Peach |
| Mandarin / clementine | Nectarine |
| Kiwi | Plums |
| Pineapple | Persimmon |
| Papaya | Figs (fresh and dried) |
| Cantaloupe melon | Apricots |
| Lemon and lime | Avocado (>⅛ piece) |
| Passion fruit | Custard apple |
| Star fruit | Lychees |
| Shredded coconut (≤¼ cup) | Dates |
| Rhubarb | Blackberries (in large amounts) |
Practical tip: ripe fruits tend to have more free fructose. Choose firm bananas and fruits that are not overripe to keep FODMAP content low.
03 · VegetablesVegetables.
Vegetables are fundamental to any healthy diet. Fortunately, there are many low-FODMAP options that will allow you to create nutritious and varied meals.
| Low FODMAP | High FODMAP |
|---|---|
| Carrot | Onion (all varieties) |
| Courgette / zucchini | Garlic |
| Cucumber | Cauliflower |
| Bell pepper (all colours) | Mushrooms |
| Tomato | Asparagus |
| Spinach | Artichoke |
| Green beans | Peas |
| Aubergine / eggplant | Beetroot |
| Potato | Leek (white part) |
| Sweet potato (≤½ cup) | Brussels sprouts |
| Lettuce (iceberg, romaine) | Celery |
| Bamboo shoots | Snow peas / mangetout |
| Olives | Shiitake mushrooms |
| Pumpkin / squash | Sweet corn (>½ cob) |
| Turnip | Chicory |
| Ginger | |
| Chives (green part) | |
| Leek (green part) | |
| Broccoli (≤¾ cup florets) | |
| Bok choy | |
| Radish |
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.
04 · GrainsGrains 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.
| Low FODMAP | High FODMAP |
|---|---|
| Rice (white, brown, basmati) | Wheat (in large amounts) |
| Gluten-free oats (≤½ cup) | Barley |
| Quinoa | Rye |
| Corn (cornmeal, polenta) | Wholemeal wheat bread |
| Gluten-free pasta (rice, corn) | Wheat crackers |
| Gluten-free bread (no inulin or FOS) | Wholegrain wheat cereals |
| Rice cakes | Commercial granola |
| Buckwheat | Wheat couscous |
| Millet | Wholemeal wheat pasta |
| Sorghum | Products with inulin or FOS |
| Rice flour | |
| Cornflour |
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.
05 · ProteinsProteins.
Animal proteins are naturally low in FODMAPs. The problem usually lies in the marinades, sauces and processed products that accompany them.
| Low FODMAP | High FODMAP |
|---|---|
| Chicken | Sausages with garlic or onion |
| Turkey | Processed sausages with additives |
| Beef | Processed meats with HFCS |
| Pork | Legumes (chickpeas, lentils, kidney beans) |
| Lamb | Cashews |
| Fish (all types) | Pistachios |
| Seafood | Silken tofu (in large amounts) |
| Eggs | Pea protein (in large amounts) |
| Firm tofu (≤170g) | |
| Tempeh (≤75g) | |
| Cured ham (no additives) | |
| Bacon (no additives) | |
| Canned tuna (in water) | |
| Smoked salmon |
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.
06 · DairyDairy 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.
| Low FODMAP | High FODMAP |
|---|---|
| Hard cheese (cheddar, parmesan, manchego) | Cow's milk |
| Brie cheese | Goat's milk |
| Camembert cheese | Sheep's milk |
| Feta cheese | Regular yoghurt |
| Mozzarella cheese | Cream |
| Lactose-free milk | Cottage cheese / ricotta |
| Lactose-free yoghurt | Ice cream with lactose |
| Butter | Condensed milk |
| Almond milk | Soy milk (from whole soybeans) |
| Rice milk | Cashew milk |
| Coconut milk (canned, ≤½ cup) | Hazelnut milk |
| Macadamia milk | Coconut yoghurt (with inulin) |
| Coconut yoghurt (no additives) | |
| Lactose-free cooking cream |
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.
07 · Nuts and seedsNuts and seeds.
Nuts and seeds are an excellent source of healthy fats, protein and fibre. Many are low in FODMAPs, but portion sizes matter.
| Low FODMAP | High FODMAP |
|---|---|
| Almonds (≤10) | Cashews |
| Macadamia nuts | Pistachios |
| Brazil nuts | Almonds (>10) |
| Peanuts (≤32) | Peanuts (>32) |
| Walnuts (≤10 halves) | Walnuts (>10 halves) |
| Pine nuts | Hazelnuts (in large amounts) |
| Pecans (≤10 halves) | |
| Chia seeds | |
| Flaxseeds / linseeds | |
| Pumpkin seeds | |
| Sunflower seeds | |
| Sesame seeds | |
| Peanut butter (no additives, ≤2 tbsp) | |
| Tahini (≤1 tbsp) |
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.
08 · SweetenersSweeteners, sauces and condiments.
Sweeteners and additives are one of the most hidden sources of FODMAPs. Learn to identify problematic ingredients on labels.
| Low FODMAP | High FODMAP |
|---|---|
| White sugar | Honey |
| Brown sugar | High fructose corn syrup (HFCS) |
| Cane sugar | Agave |
| Pure maple syrup (≤2 tbsp) | Corn syrup |
| Stevia | Sorbitol (E420) |
| Erythritol | Mannitol (E421) |
| Glucose | Xylitol (E967) |
| Aspartame | Maltitol (E965) |
| Sucralose | Isomalt (E953) |
| Salt and pepper | Inulin / chicory root |
| Fresh herbs and pure spices | Fructo-oligosaccharides (FOS) |
| Vinegar (all types) | Garlic powder |
| Soy sauce (wheat-free / tamari) | Onion powder |
| Mustard (no garlic) | Ketchup with HFCS |
| Mayonnaise (no garlic) | BBQ sauce (most) |
| Olive oil | Commercial dressings with garlic/onion |
| Garlic-infused oil (no pieces) | |
| Onion-infused oil (no pieces) |
Ingredients to avoid on labels: when reading labels, look out for and avoid: honey, agave, high fructose corn syrup (HFCS), inulin, chicory root, FOS, sorbitol, mannitol, xylitol, maltitol, isomalt, garlic powder, onion powder.
09 · BeveragesBeverages.
Staying hydrated is essential, but many drinks contain hidden FODMAPs. This table will help you choose safe options.
| Low FODMAP | High FODMAP |
|---|---|
| Water | Apple juice |
| Coffee (without regular milk) | Pear juice |
| Black, green, white tea | Mango juice |
| Herbal teas (peppermint, ginger, rooibos) | Drinks with HFCS |
| Orange juice (≤125ml) | Chamomile tea |
| Pineapple juice | Fennel tea |
| Tomato juice | Young coconut water |
| Wine (≤150ml) | Sweet liqueurs |
| Sparkling wine (≤150ml) | Rum and cola |
| Gluten-free beer (≤1 bottle) | Protein shakes with inulin |
| Vodka, gin, white rum | Kombucha (most) |
| Whisky (in moderation) | Cow's milk |
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.
10 · ShoppingPractical 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 allows you to search any food, see its FODMAP content, know exact safe serving sizes, access certified Low FODMAP recipes and 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: inulin or chicory root, FOS or GOS, HFCS, honey, agave, polyols (sorbitol, mannitol, xylitol, maltitol, isomalt), garlic powder, onion powder, and 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
Avoid processed food aisles and focus on the perimeter of the supermarket: butcher and fishmonger, fresh produce, aged cheeses, lactose-free milk, butter, frozen vegetables without sauces.
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, roast chicken, roasted vegetables and homemade Low FODMAP sauces.
5. Keep an emergency kit
Keep long-lasting Low FODMAP foods in your pantry: rice cakes, canned tuna, pre-cooked rice, peanut butter, firm bananas, eggs, aged cheese, lactose-free or almond milk.
6. Look for Monash-certified 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.
7. Plan your meals
Spend 15 minutes each Sunday planning the week's menu. This helps with an accurate shopping list, avoiding impulse purchases of problematic products, ensuring nutritional variety and reducing food waste.