Low FODMAP Food List
What to eat and what to pause during the elimination phase, by category. Roughly three in four people with IBS get meaningful symptom relief from a properly run low FODMAP diet — but it is a diagnostic tool, not a permanent way of eating.
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The three phases
Most of the value is in phases two and three. Stopping after elimination is the single most common way this diet goes wrong.
Elimination
Cut high-FODMAP foods to establish whether symptoms respond at all.
Reintroduction
Challenge one FODMAP group at a time to find which ones you personally react to.
Personalisation
Return everything you tolerate. The long-term diet should be as broad as your gut allows.
Food list by category
Vegetables
- Carrot
- Cucumber
- Zucchini
- Bell pepper (red)
- Eggplant
- Green beans
- Lettuce
- Spinach
- Potato
- Tomato
- Bok choy
- Onion
- Garlic
- Cauliflower
- Mushrooms
- Asparagus
- Snow peas
- Artichoke
- Leek bulb
Fruit
- Unripe banana
- Blueberries
- Grapes
- Kiwi
- Orange
- Strawberries
- Pineapple
- Cantaloupe
- Apple
- Pear
- Mango
- Watermelon
- Cherries
- Peach
- Plum
- Dried fruit
Grains
- Oats
- Rice
- Quinoa
- Sourdough spelt
- Corn tortilla
- Gluten-free bread
- Wheat bread
- Rye
- Barley
- Couscous
- Regular pasta
Protein
- Eggs
- Chicken
- Beef
- Fish
- Firm tofu
- Tempeh
- Large servings of legumes
- Silken tofu
- Marinades containing garlic or onion
Dairy
- Lactose-free milk
- Hard cheese
- Cheddar
- Parmesan
- Brie
- Camembert
- Butter
- Cow's milk
- Yogurt
- Ice cream
- Ricotta
- Cottage cheese
Nuts & seeds
- Almonds (10 or fewer)
- Walnuts
- Pumpkin seeds
- Peanuts
- Macadamias
- Cashews
- Pistachios
Sweeteners
- Maple syrup
- Table sugar
- Stevia
- Honey
- Agave
- High-fructose corn syrup
- Sorbitol
- Mannitol
- Xylitol
Portion size changes the answer
FODMAP content is dose-dependent, which is why a flat "allowed / not allowed" list can only ever be an orientation. Ten almonds are low FODMAP and thirty are not. A quarter of an avocado is fine where a whole one is not. Monash tests and publishes specific serving thresholds, and they change as foods are retested — their app is the authority, not this page.
Don't stay in elimination
Restricting FODMAPs long term starves the gut bacteria that ferment them, and reduced microbial diversity is not a good trade for symptom control you could get from a narrower restriction. Once you know which groups affect you, everything else goes back on the plate.
Track what actually changes
Reintroduction only works if you can tell whether a challenge caused a reaction, and memory is unreliable a week later. Logging stool consistency on the Bristol scale alongside each challenge turns a vague impression into a pattern you can act on.
General information, not dietary advice for a specific medical condition. The low FODMAP diet is intended for diagnosed IBS and is best run with a registered dietitian, particularly the reintroduction phase.
FAQ
What are FODMAPs?
FODMAPs are short-chain carbohydrates that the small intestine absorbs poorly — fermentable oligosaccharides, disaccharides, monosaccharides and polyols. They draw water into the gut and are rapidly fermented by bacteria in the colon, producing gas. In people with IBS, that combination triggers bloating, pain and altered bowel habits.
How long should the elimination phase last?
Two to six weeks, and no longer. Elimination is a diagnostic step, not a destination. If symptoms have not improved after six weeks, FODMAPs are probably not your trigger and continuing to restrict does more harm than good.
Is the low FODMAP diet meant to be permanent?
No — and staying on it long term is the most common mistake. Restriction reduces the diversity of fiber reaching your gut bacteria, which is bad for the microbiome. The point of reintroduction is to identify which specific FODMAP groups affect you so you can return everything else permanently.
Does portion size matter?
Enormously. FODMAP content is dose-dependent, so many foods are perfectly fine in a small serving and problematic in a large one. Ten almonds are low FODMAP; a handful of thirty is not. This is why the Monash app publishes tested serving sizes rather than a simple yes-or-no list.
Can I do the low FODMAP diet without a dietitian?
You can start elimination on your own, but reintroduction is where a dietitian earns their fee — that phase is structured, easy to misread, and determines what you eat for years afterward. Monash and most gastroenterology guidelines recommend doing it with professional support.
Attribution
Monash University FODMAP Diet . Monash developed the low FODMAP diet and is the authority on tested serving sizes. Thresholds change as foods are retested.