95+ foods, organized by aisle, every one with its exact Monash-safe portion. Print it, screenshot it, or take your phone into the store. No more standing in the cereal aisle Googling “is oat milk low FODMAP.”
How to use this list
These stay low-FODMAP at the listed portion. Non-listed vegetables (onion, garlic, cauliflower, mushrooms, artichokes, snow peas) should be avoided during elimination.
One fruit portion per sitting. Spacing fruit throughout the day prevents fructose loading.
Wheat is a top trigger for most IBS sufferers — swap for gluten-free or traditional slow-fermented sourdough.
Plain, unprocessed meats are all low-FODMAP. Watch for marinades, breading, and “natural flavor.”
Lactose is the FODMAP in dairy. Aged and hard cheeses lose most of their lactose during aging and are safe.
GOS content varies widely by nut. Stick to the listed portion or you will hit the threshold fast.
The rule is simple: fructose-based sweeteners (honey, agave, HFCS) are out. Cane sugar and safe polyols are in.
Almost all supermarket sauces contain onion or garlic. Build these staples at home for the elimination phase.
Water is best. Otherwise: black coffee, herbal teas, and small amounts of alcohol are fine. Fruit juices are almost all out.
These are the top triggers hiding in most grocery aisles. Every one has a low-FODMAP swap on the lists above.
What foods can you eat on a low-FODMAP diet?
Most proteins (chicken, beef, fish, eggs, firm tofu), most non-cruciferous vegetables (carrots, spinach, bell peppers, zucchini, eggplant), specific fruits (strawberries, blueberries, oranges, ripe bananas), gluten-free grains (rice, quinoa, oats), lactose-free dairy or plant milks (almond, macadamia), and specific nuts (peanuts, walnuts, macadamia). Portions still matter.
Where can I shop for low-FODMAP groceries?
Any large grocery store works — most low-FODMAP foods are just standard ingredients like rice, chicken, carrots, and eggs. For specialty items (sourdough, Monash-certified sauces), check the health-food aisle. Trader Joe’s, Whole Foods, Aldi, and Sprouts all carry the essentials.
Is there a printable low-FODMAP food list?
The list on this page is designed to be printed — scroll to the end for a compact one-page format. For an interactive database with instant search and AI-powered food scanning, try the GutAI app.
How do I know a food is low-FODMAP if it is not on this list?
Use our free Food Checker to look up any ingredient, or scan a food label with the GutAI app. Both give the FODMAP grade and safe portion for any food in the database.
