Complete FODMAP Food Guide
191+ foods rated by FODMAP content. Find safe portions, identify your IBS triggers, and discover low-FODMAP alternatives.
Prefer to scan a whole food group at once? See how many options are safe in each category before opening individual foods.
Browse by category → Artichoke
C — High FODMAP
Asparagus
C — High FODMAP
Beetroot
B — Moderate FODMAP
Bell Pepper
B — Moderate FODMAP
Bok Choy
A — Low FODMAP
Broccoli
B — Moderate FODMAP
Brussels Sprouts
B — Moderate FODMAP
Butternut Squash
B — Moderate FODMAP
Cabbage
B — Moderate FODMAP
Canned Tomatoes
B — Moderate FODMAP
Carrot
A — Low FODMAP
Cauliflower
B — Moderate FODMAP
Celeriac (Celery Root)
B — Moderate FODMAP
Celery
B — Moderate FODMAP
Cherry Tomatoes
B — Moderate FODMAP
Chives
A — Low FODMAP
Corn
A — Low FODMAP
Cucumber
A — Low FODMAP
Eggplant
A — Low FODMAP
Fennel
B — Moderate FODMAP
Garlic
C — High FODMAP
Green Beans
A — Low FODMAP
Green Onion Tops
A — Low FODMAP
Green Peas
B — Moderate FODMAP
Kale
A — Low FODMAP
Leek
C — High FODMAP
Lettuce
A — Low FODMAP
Mushrooms
C — High FODMAP
Olives
A — Low FODMAP
Onion
C — High FODMAP
Pickles (Dill)
A — Low FODMAP
Potato
A — Low FODMAP
Pumpkin
B — Moderate FODMAP
Sauerkraut
A — Low FODMAP
Shallot
C — High FODMAP
Snow Peas
B — Moderate FODMAP
Spinach
A — Low FODMAP
Sweet Potato
B — Moderate FODMAP
Tomato
B — Moderate FODMAP
Turnip
A — Low FODMAP
Zucchini
A — Low FODMAP
Apple
C — High FODMAP
Avocado
B — Moderate FODMAP
Blackberries
C — High FODMAP
Blueberry
B — Moderate FODMAP
Cantaloupe
A — Low FODMAP
Cherries
C — High FODMAP
Coconut
B — Moderate FODMAP
Dates
C — High FODMAP
Dried Apricot
C — High FODMAP
Dried Mango
C — High FODMAP
Grape
B — Moderate FODMAP
Kiwi
A — Low FODMAP
Lemon
A — Low FODMAP
Mango
C — High FODMAP
Orange
A — Low FODMAP
Papaya
A — Low FODMAP
Peach
B — Moderate FODMAP
Pear
C — High FODMAP
Pineapple
A — Low FODMAP
Plums
C — High FODMAP
Pomegranate
B — Moderate FODMAP
Prune (Dried Plum)
C — High FODMAP
Raisin
C — High FODMAP
Raspberry
A — Low FODMAP
Ripe Banana
B — Moderate FODMAP
Strawberry
A — Low FODMAP
Watermelon
C — High FODMAP
Barley
C — High FODMAP
Buckwheat
A — Low FODMAP
Corn Tortillas
A — Low FODMAP
Couscous
C — High FODMAP
Gluten-Free Bread
A — Low FODMAP
Granola
B — Moderate FODMAP
Millet
A — Low FODMAP
Oats
A — Low FODMAP
Pasta (Wheat)
C — High FODMAP
Popcorn
A — Low FODMAP
Quinoa
A — Low FODMAP
Rice
A — Low FODMAP
Rice Noodles
A — Low FODMAP
Rye Bread
C — High FODMAP
Sourdough Bread
B — Moderate FODMAP
Spelt Bread
B — Moderate FODMAP
Wheat
C — High FODMAP
White Bread
C — High FODMAP
Blue Cheese
A — Low FODMAP
Burrata
B — Moderate FODMAP
Butter
A — Low FODMAP
Cheddar Cheese
A — Low FODMAP
Coconut Cream
B — Moderate FODMAP
Coconut Milk
A — Low FODMAP
Coconut Yogurt
A — Low FODMAP
Cottage Cheese
B — Moderate FODMAP
Cow's Milk
C — High FODMAP
Cream Cheese
B — Moderate FODMAP
Feta Cheese
A — Low FODMAP
Goat Cheese
A — Low FODMAP
Greek Yogurt
B — Moderate FODMAP
Ice Cream
C — High FODMAP
Kefir
B — Moderate FODMAP
Lactose-Free Milk
A — Low FODMAP
Mozzarella
A — Low FODMAP
Oat Milk
B — Moderate FODMAP
Parmesan
A — Low FODMAP
Ricotta Cheese
C — High FODMAP
Sour Cream
A — Low FODMAP
Soy Milk
B — Moderate FODMAP
Yogurt
B — Moderate FODMAP
Baked Beans
C — High FODMAP
Black Beans
C — High FODMAP
Canned Chickpeas (Rinsed)
B — Moderate FODMAP
Chickpeas
C — High FODMAP
Edamame
B — Moderate FODMAP
Firm Tofu
A — Low FODMAP
Hummus
C — High FODMAP
Kidney Beans
C — High FODMAP
Lentils
C — High FODMAP
Peanuts
A — Low FODMAP
Pinto Beans
B — Moderate FODMAP
Silken Tofu
C — High FODMAP
Agave Syrup
C — High FODMAP
Chocolate
B — Moderate FODMAP
Erythritol
A — Low FODMAP
High-Fructose Corn Syrup
C — High FODMAP
Honey
C — High FODMAP
Maple Syrup
A — Low FODMAP
Monk Fruit
A — Low FODMAP
Sorbitol
C — High FODMAP
Stevia
A — Low FODMAP
Sucralose
A — Low FODMAP
White Sugar
A — Low FODMAP
Xylitol
C — High FODMAP
Almond Butter
B — Moderate FODMAP
Almonds
B — Moderate FODMAP
Cashews
C — High FODMAP
Chia Seeds
A — Low FODMAP
Flaxseeds
A — Low FODMAP
Hazelnuts
B — Moderate FODMAP
Macadamia Nuts
A — Low FODMAP
Peanut Butter
A — Low FODMAP
Pecans
A — Low FODMAP
Pistachios
C — High FODMAP
Psyllium Husk
A — Low FODMAP
Sunflower Seeds
A — Low FODMAP
Walnuts
A — Low FODMAP
Bacon
A — Low FODMAP
Chicken Breast
A — Low FODMAP
Deli Meat
B — Moderate FODMAP
Eggs
A — Low FODMAP
Ground Beef
A — Low FODMAP
Lamb
A — Low FODMAP
Pork
A — Low FODMAP
Protein Bar
C — High FODMAP
Salmon
A — Low FODMAP
Sausages
B — Moderate FODMAP
Seitan
C — High FODMAP
Shrimp
A — Low FODMAP
Tempeh
A — Low FODMAP
Tuna (Canned)
A — Low FODMAP
Turkey
A — Low FODMAP
Whey Protein
B — Moderate FODMAP
Apple Cider Vinegar
A — Low FODMAP
Balsamic Vinegar
B — Moderate FODMAP
Barbecue Sauce
C — High FODMAP
Garlic-Infused Oil
A — Low FODMAP
Ginger
A — Low FODMAP
Inulin (Chicory Root Fibre)
C — High FODMAP
Ketchup
B — Moderate FODMAP
Kimchi
B — Moderate FODMAP
Mayonnaise
A — Low FODMAP
Miso Paste
B — Moderate FODMAP
Mustard
A — Low FODMAP
Soy Sauce
A — Low FODMAP
Tahini
A — Low FODMAP
Tomato Sauce
B — Moderate FODMAP
Almond Milk
A — Low FODMAP
Apple Juice
C — High FODMAP
Beer
B — Moderate FODMAP
Chamomile Tea
B — Moderate FODMAP
Coconut Water
B — Moderate FODMAP
Coffee
A — Low FODMAP
Cranberry Juice
B — Moderate FODMAP
Green Tea
A — Low FODMAP
Hemp Milk
A — Low FODMAP
Kombucha
B — Moderate FODMAP
Orange Juice
C — High FODMAP
Peppermint Tea
A — Low FODMAP
Red Wine
A — Low FODMAP
Rice Milk
A — Low FODMAP
White Wine
B — Moderate FODMAP
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