Low FODMAP Food List: What You Can and Can’t Eat
FODMAPs, or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, are types of carbohydrates found in some foods that can cause IBS-like symptoms. People often notice abdominal discomfort, bloating, flatulence, or changes in bowel habits after eating these foods.
Avoiding high FODMAP foods and adding low FODMAP foods into your diet is one of the best ways to manage IBS. Unfortunately, it’s not always clear what is and isn’t low FODMAP. If digestive problems persist, read more about IBS symptoms and testing before assuming food is the only cause.
Below, we provide a comprehensive low FODMAP food list, detailing everything you can eat and what should be avoided.
How to Use This Low FODMAP Food List
In the UK, the only validated sources for low FODMAP food guidance are Monash University and King’s College London. We based our guidance on their recommendations. Most online lists become outdated as foods are retested, so if in doubt, go and check what they have to say.
For the elimination, reintroduction, and personalisation stages, see our beginner’s guide to the low FODMAP diet. However, you should only follow this with the guidance of your healthcare professional or registered dietician.
Low FODMAP Food List by Category
Category | High FODMAP Foods to Limit | Low FODMAP Alternatives | Useful Portion Note |
Fruit | Apples, pears, mango, cherries, peaches, plums, watermelon, and dried fruit | Oranges, mandarins, kiwifruit, pineapple, blueberries, grapes, and cantaloupe | Ripeness and quantity matter. One medium unripe banana, around 100g, is a validated low FODMAP serving. |
Vegetables | Onion, garlic, asparagus, artichoke, leek, green peas, and many mushrooms | Carrots, potatoes, cucumber, lettuce, aubergine, green beans, bok choy, kale, and courgette | Garlic-infused oil provides flavour without the fructans because FODMAPs do not dissolve in oil. |
Bread, Grains and Cereals | Large servings of wheat or rye bread, wheat pasta, and some breakfast cereals | Rice, oats, quinoa, rice noodles, gluten-free pasta, and suitable sourdough spelt bread | One 24g slice of wholemeal wheat bread may be low FODMAP, while a standard two-slice serving is high. |
Milk and Dairy Products | Regular milk, yoghurt, custard, ice cream, and soft dairy desserts | Lactose-free milk and yoghurt, hard cheeses, feta, brie, camembert, and suitable almond milk | Hard cheeses contain very little lactose. Dairy-free does not automatically mean low FODMAP. |
Protein, Pulses, Nuts and Seeds | Cashews, pistachios, large portions of legumes, and meats containing onion or garlic | Eggs, plain meat, fish, firm tofu, tempeh, peanuts, walnuts, macadamias, and most seeds | Around 46g of drained canned chickpeas can be low FODMAP, while an 84g serving may become high. |
Sauces, Sweeteners and Snacks | Honey, sugar-free sweets, garlic sauces, onion-based gravies, and products containing polyols | Table sugar, maple syrup, rice malt syrup, dark chocolate, mayonnaise, and suitable soy sauce | Check complete ingredient lists rather than relying on the product name or “free-from” label. |
Why Portion Size Changes the Answer
Food classifications also depend on the portion eaten per meal, not simply whether the ingredient contains any FODMAPs. A small portion of a relatively high FODMAP food may not be as disruptive as a lot of a food with a low-to-medium FODMAP concentration.
For example, avocado is low at 30g, moderate at 45g, and high at 80g. The same is true of staple foods: one 24g slice of wholemeal bread can be low FODMAP, while two slices may cross the threshold.
Understanding these differences means most foods aren’t completely off limits. It’s just about the portion you serve for each meal. Check the Monash serving guidance for further details.
Hidden High FODMAP Ingredients
Unfortunately, not all high FODMAP foods are immediately obvious. You might think you’ve memorised the list, but then you find your favourite-flavoured crisps actually use onion powder. Looking at the ingredients list is a must if you want a truly low FODMAP diet.
Here are some of the foods hiding FODMAP ingredients:
·Onion and garlic powder in stock cubes, sauces, seasoning mixes, marinades, and flavoured crisps
·Inulin, chicory root fibre, and fructooligosaccharides in cereals, protein bars, yoghurt, and supplements
·Sorbitol, mannitol, xylitol, maltitol, and isomalt in sugar-free sweets and chewing gum
·Apple or pear juice concentrate in sauces, drinks, and snack products
Use the List as a Starting Point
This list is only a starting point, not a permanent blacklist. Always follow the recommended guidance from a FODMAP-trained dietitian and refer to the recommendations published by both Monash University and King’s College London.
If you’re still struggling with IBS symptoms, it’s worth considering other diagnoses. The Functional Gut Clinic offers a range of testing options to determine if your symptoms really are caused by IBS or another gut condition. Learn more about our testing options to take control of your health today.
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