Low

FODMAP Foods
Fruits Vegetables
Avocado (1/8 or less) Alfalfa
Banana Bamboo Shoot
Blueberry Bean Shoot
Cantaloupe Beetroot (2 slices)
Clementine Bok Choy
Cranberry Broccoli (1/2 cup or less)
Durian Brussels Sprout (1/2 cup or less)
Dried Fruit (1 Tbsp or less) Butternut Squash (1/4 cup or less)
Grape Cabbage
Honeydew Melon Carrot
Kiwifruit Celery (1/2 stalk or less)
Lemon Choko
Lime Choy Sum
Mandarin Orange Corn (1/2 cob or less)
Orange Eggplant
Passion fruit Endive
Papaya Fennel (1 cup or less)
Pineapple Ginger Root
Raisins (1 Tbsp) Green Bean
Raspberry Lettuce
Rhubarb Okra (6 pods or less)
Strawberry Olives
Tangelo Parsnip
Pepper (red and green bell pepper)
Legumes, Nuts & Seeds Potato
Almond (10 nuts or fewer) Pumpkin (canned, less than 1/2 cup)
Almond Butter (1 Tbsp) Rutabaga
Brazil Nuts Snow Peas (less than 5 pods)
Chia Seeds Spinach
Chickpea (1/4 cup or less) Spring Onion (green tops only)
Flaxseed (ground, 1 Tbsp) Squash (spaghetti, yello)
Lentil (1/2 cup or less) Sweet Potato (1/2 cup or less)
Peanut Butter (2 Tbsp) Swiss Chard
Peanuts Taro
Pecans Tomato
Pine Nuts Turnip
Poppy Seeds Yam
Sesame Seeds Zucchini
Soy Lecithin
Soybean Oil Grains
Soy Sauce Gluten-Free Bread (check for other FODMAPs)
Sunflower Seeds Gluten-Free Cereal (check for other FODMAPs)
Pumpkin Seeds 100% Spelt, Wheat, and White Sourdough Bread
Tahini (1 Tbsp) Rice
Tofu Oats (dry, 1/2 cup or less)
Walnuts Polenta
Arrowroot
Protein Millet
Chicken Psyllium
Fish Quinoa
Beef Sorghum
Egg Tapioca
Seafood Wheat Dextrin
Pork Wheat Maltodextrin
Seitan Wheat Starch
Tempeh
Turkey
 Low FODMAP Foods
Dairy Herbs & Spices
Almond Milk All Spice
Brie Asafoetida
Camembert Basil
Coconut Milk (canned, for cooking) Cardamom
Hard Cheese Chili Powder
Hemp Milk Chives
Kefir Cilantro
Lactose-Free Cottage Cheese Cinnamon
Lactose-Free Ice Cream Coriander Seeds
Lactose-Free Milk Cumin
Lactose-Free Yogurt Curry Powder
Sorbet Fennel Seeds
Whey Protein Isolate Ginger
Lemongrass
Sweeteners Marjoram
Artificial Sweeteners not ending in 'ol' Mint
Aspartame Nutmeg
Beet Sugar Oregano
Brown Sugar Paprika
Cane Juice Crystals Parsley
Cane Sugar Pepper (black)
Castor Sugar Rosemary
Corn Syrup And Corn Syrup Solids Saffron
Cultured Corn Syrup Star Anise
Dehydrated Sugar Cane Juice Tarragon
Dextrose Thyme
Erythritol* Tumeric
Glucose
Golden Syrup Beverages
Granulated Sugar Coffee
High-Maltose Corn Syrup Diet Soda (8 oz)
Icing Sugar Sucrose Sweetened Soda (8 oz)
Invert Sugar Tea (except chia, oolong, fennel, and chamomile)
Malt Extract
Maltodextrin Other
Maltose Almond (10 nuts or fewer)
Maple Syrup (pure) Bakers Yeast
Organic Sugar Baking Powder
Raw Sugar Baking Soda
Refined Sugar Black Pepper
Saccharine Cocoa Powder (1 Tbsp or less)
Stevia Corn Starch
Sucrose (Sugar) Guar Gum
Treacle Modified Food Starch
Olive Oil
Pectin
Resistant Starch
Xanthan Gum