Foods Low in FODMAPs
 Alfalfa
Vegetables  Arugula
(Note: you can  Bamboo shoots
eat multiple  Bean sprouts
green servings of  Bell peppers, red
vegetables
per/meal snack)
 Bok choy (1 Cup/85g)
 Broccoli (1 C/90g)
 Cabbage, Chinese/wombok
 Cabbage, red or green (1 C/90g) 
 Callaloo, tinned
 Canned baby corn
 Carrot
 Celeriac
 Chicory leaves (1/2 C/72g)
 Chili, red/green (11cm/28g)
 Choy sum & gai lan
 Chrysanthemum greens
(3 C/225g)
 Collard greens
 Cucumber
 Daikon, white (1 C/140g)
 Eggplant/Aubergine (1.5 C/80g)
 Endive, leaves
 Fennel bulb (1/2 C/48g)
 Fennel leaves (2 C/48g)
 Gai lan (3 C/200g)
 Galangal
 Ginger root
 Green beans (12 beans/86g)
Check the Monash University App for the most up to date information. Eat a variety of low FODMAP foods.
The moderate FODMAP foods are safe to eat but only at the maximum serving size listed.
The serving size is per meal/snack, not per day. Avoid high FODMAP foods during elimination.
 Green onion/chives, green
parts only
 Jicama (1 C/140g)
 Kabocha/Japanese pumpkin
 Kale
 Kohlrabi (1 C/135g)
 Leeks, leaves (2/3 C/54g)
 Lettuce
Mushrooms, oyster type only
 Okra (6 pods/60g)
 Olives, black and green
 Parsnip
 Potatoes
 Radish
 Seaweed/nori
 Snakebean/yardlong (1 C/90g)
 Spinach (3 C/110g)
 Spaghetti squash (1 C/155g)
 Swede (2 C/130g)
 Swiss chard
 Tomatoes, cherry (8/136g)
 Tomatoes, common
 Tomatoes, roma (4/180g)
 Tomatoes, canned (1/2
cup/92g)
 Turnip/Rutabega (1 C/65g)
 Water chesnuts
 Witlof
 Yam (1 C/164g)
 Zucchini (1/3 cup/65g)
Moderate in FODMAPs High in FODMAPs
 Artichoke hearts, canned (1/8 cup/28g)  Artichokes
 Beetroot (2 slices/20 g)  Asparagus
 Beetroot, canned or pickled (1/2 C/60g)  Bittermelon/Karela
 Bell pepper, green (1/2 C/52g)  Cauliflower
 Broccolini (1/2 C/45g)  Corn kernels, canned
 Brussel sprouts (2 sprouts/38g)  Garlic
 Butternut squash (1/4 C/30g)  Green onion, white parts
 Cassava/Yucca root (1/2 C/69g) only
 Cabbage, red fermented (1/2 C/70g)  Leek bulbs
 Cabbage, savoy (1/2 C/35g)  Lotus root
 Celery (1/4 stalk/12g)  Mushrooms (except
 Chayote/Choko (1/2 C/84g) oyster, canned
champignons, dried
 Cho cho (1/2 C/84g)
porcini, and dried shiitake)
 Corn, sweet (1/2 cob/43g)
 Onions
 Dulse flakes (2 tsp/10g)
 Onions, small pickled
 Mushrooms, champignons, canned (1/2
 Peas, green, thawed
cup/110g)
 Peas, sugar snap
 Mushrooms, shiitake dried (7g)
 Mushrooms, porcini dried (1 tbsp/10g)
 Shallots
 Tomato sauce with added
 Onions, large pickled only (2/45g)
garlic or onion
 Peas, canned (1/2 C/42g)
 Peas, snow (5 pods/17g)
 Pumpkin, canned (1/4 C/60g)
 Sauerkraut, white cabbage (1 Tbsp/20g)
 Sweet potato (1/2 C/70g)
 Sun-dried tomatoes (2 pieces/8g)
 Taro (1/2 C/82g)
 Tomato paste (2 Tbsp)
 Tomato sauce (1/2 cup) (no onion/garlic)
 Wakame flakes (1 tsp/5g)
 Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs
 Banana (common, unripe)(100g)  Oranges, navel  Avocado (1/8 whole/30g)  Apples
Fruits
 Banana, dried (10 chips/20g)
 Passionfruit
 Banana, normal, ripe with brown spots (1/3  Apricots
Note: limit all  Blueberries (1/4 C heaped/40g) medium fruit/33g)  Blackberries
 Paw paw (1 C/140g) 
fruits to 1  Breadfruit Banana, ripe sugar banana (1/2 banana/56g)  Boysenberries
serving per meal
 Cantaloupe melon (1/2 C/90g)
 Plantain, peeled  Coconut milk (1/2 cup)  Cherries
or snack; serving  Prickly pear 
size is 1 medium  Clementine
Coconut, dried, shredded (1/4 cup/18g)  Other dried fruits
if not listed  Cumquat (4 fruit/76g)  Pineapple (1 C/140g)  Coconut, fresh (1/2 C/48g)  Feijoa
 Dragon fruit  Raspberries (30/60g)  Cranberries, dried (1 Tbsp/13g)  Figs
  Currants (1 Tbsp/13g) 
Durian (2 segments/102g)  Rhubarb (1 C/130g) Guava, unripe
  Goji berries (1/2 Tbsp/6g)  Lychee
Grapes (1 cup/150g)  Star fruit

 Guava, ripe only /Carambola
Grapefruit (1/3 C/80g)  Mango
 Guava, tinned in syrup (1 slice/27g) 
 Honeydew melon (1/2 C/90g)  Strawberries
Nectarines
 Longan (5/15g) 
 Kiwi (2 small/150g) (10/140g) Peaches
 Mixed peel, citrus fruits (1/3 C/50g) 
 Lemon juice  Tamarind (4/8g)
Pears (except prickly)
 Persimmon (3/4 of one fruit/60g) 
 Lime juice

Plums
Tangelo  Pomegranate (1/4 cup seeds/38g) 
 Mandarins (2 small/125g) Tamarillo
 Tangerine  Rambutan (2/31g) 
 Mangosteen Watermelon
 Raisins, regular (not sultanas)(1 Tbsp)
 Meat/Poultry/Fish/Eggs  Pecans (20 halves/40g)  Almonds (10 nuts/12g); butter 1 tbsp  Beans (adzuki, baked,
Meat &  Brazil nuts (10 nuts/40g)  Butter beans, canned (1/4 C/35g) black, borlotti, broad,
Alternatives  Pine nuts (1 tbsp/14g) fava, haricot, navy, red
 Chestnuts (10 nuts/84g)  Chana dahl & urid dahl (1/2 C/46g)
(Legumes,  Poppy seeds (2 tbsp/24g) kidney, soya)
Soy, etc.)  Chia seeds (2 tbsp/24g)  Chickpeas, canned (1/4 C/42g)

 Pumpkin seeds (2 tbsp/23g) Cashews
 Edamame (1 C/50g)  Hazelnuts (10 nuts/15g)
 Falafel
Note: check all  Egusi seeds (2 tbsp/24g)  Sesame seeds (1 tbsp/11g)
 Lentils, canned (1/2 C/46g)
ingredients lists
  Split peas, boiled
for high  Flaxseed (1 tbsp/15g) Sunflower seeds(3 tbsp/30g)  Lentils, red/green, boiled (1/4 C/23g)
 Pistachios
FODMAP  Macadamia (20 nuts/40g)  Tempeh, plain (100g)  Lima beans, boiled (1/4 C/39g)
ingredients
 Tofu, silken
 Mince, quorn (75g)  Tigernuts (20g)  Mung beans, boiled (1/4 C/53g)
 Textured soy protein/TVP
 Peanuts (32 nuts/28g);  Tofu, firm (2/3 C/170g)  Mung beans, sprouted (2/3 C/95g)
Peanut butter (2 tbsp/32g) 
 Walnuts (20 halves/60g) Tahini (1 tbsp/20g)

Check the Monash University App for the most up to date information. Eat a variety of low FODMAP foods.
The moderate FODMAP foods are safe to eat but only at the maximum serving size listed.
The serving size is per meal/snack, not per day. Avoid high FODMAP foods during elimination.
 Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs
 Arrowroot  Popcorn  Amaranth, puffed (1/4 C/10g)  Some gluten-free flours
Grains  Buckwheat grouts, cooked  Almond meal (1/4 C/24g) (amaranth, bean, coconut,
 Quinoa & quinoa flakes
einkorn, emmer,
(3/4 C/135g)  Bulgar/Bourghal (1/4 C)
Note: check all  Pearl barley, sprouted garbanzo, kamut, lupin,
ingredients lists  Corn meal/Polenta
(1/2 C/100g)  Buckwheat kernels (1/8 C/27g) non-seived spelt, soy)
for high  Corn tortillas (3/70g)  Coconut flour (2 tbsp/12g) 
FODMAP  Rice, white/brown/ Barley-based products
 Gluten-free breads, cookies,
crackers/flakes/noodles  Cookie/biscuit, wheat (1 small/12g)  Freekeh
ingredients, crackers, pasta, noodles etc.
particularly (without added FODMAPs)  Rice bran (2 tbsp/16g)  Cornflakes (1/2 C/15g)  Laska noodles
inulin/chicory
 Some gluten-free  Rice cakes (2/28g)
 Cornflakes, gluten-free (1 C)  Oat bread
root extract in
flours (buckwheat, cassava,  Crackers, wheat (2 crackers/18g)  Rye-based products
gluten-free  Rice, puffed (1/2 C/15g)
products corn, green banana, millet,  Egg noodles (1/2 C/40g)  Sourdough, made with rye
quinoa, rice, sieved spelt,  Samp, cooked
 Oat bran (2 tbsp/22g) or kamut flour
Note: some sorghum, teff, yam) (1 C/148g)
 Pasta, wheat or spelt (1/2 C/74g)  Spelt, kernels/flakes
wheat products  Kelp noodles (1 C/113g)  Sorghum
(crackers, pasta,  Pretzels (1/2 C)  Whole wheat bread
 Konjac noodles (150g) 
bread) have Sourdough, traditional  Rice crisps (1/4 C/7g)  Wheat-based products
small safe  Millet kernels, cooked long ferment, no yeast, (bran, cereal, couscous,
serving sizes, see (1 C/125g)  Spelt pasta (1/2 C/74g)
wheat or spelt flour (2 germ)
moderate  Millet bread (2 slices/56g)  Sourdough, short ferment time (1 slice)
slices)  *Inulin/Chicory root
column
 Oats & oat flakes (1/2 C/50g)  Wheat grain, sprouted (1/4 C/50g) extract*
Starches, corn/potato/
 Oat groats (1/2 C/120g)  White bread, wheat (1 slice/24g)
tapioca
 Almond milk (1 C)  Havarti cheese (54g)  Chocolate (dark <30g; milk and white <15 g)  Buttermilk
Dairy &
 Butter  Hemp milk (1 C)  Coconut milk, canned (1/3 C)  Cream cheese
Alternatives
 Brie/Camembert cheese  Lactose-free milk/yogurt  Coconut milk, drinking, UHT (1/2 C)  Cream, regular
Note: check all (40g)  Coconut yogurt (1/2 C)  Custard
 Macadamia milk (1 C)
ingredients lists  Cheddar cheese (40g)  Cottage cheese (1/4 C)  Cow’s and goat’s milk
for high  Mozzarella (1/2C/60g)
 Colby cheese (40g)  Oat milk (1/8 C)  Ice cream
FODMAP  Pecorino (1/2C/60g)
ingredients  Feta cheese (1/2C/125g)  Quark (4 tablespoons)  Kefir
 Quinoa milk (1 C)
 Goat cheese (1/2C/60g)  Rice milk (3/4 C)  Sour cream
 Goats milk yogurt (170g)  Swiss cheese (54g)
 Ricotta cheese (2 tbsp/40g)  Soy milk, made with soy
 Haloumi cheese  Soy milk, with soy protein
 Whipping cream, whipped (1/2 C) beans
(2 slices/50g)  Soy cheese (2 slices/40g)  Yogurt

Check the Monash University App for the most up to date information. Eat a variety of low FODMAP foods.
The moderate FODMAP foods are safe to eat but only at the maximum serving size listed.
The serving size is per meal/snack, not per day. Avoid high FODMAP foods during elimination.
 Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs
 Artificial sweeteners EXCEPT polyols/sugar alcohols  Coconut sugar (1 tsp)  Agave
Sweeteners (aspartame, sucralose, stevia, etc.)(note: many stevia  Golden syrup (1/2 tbsp/7g)  Apple syrup
products have added polyols)
Note: low  Jaggery (1/2 tbsp/12g)  Fructose
 Candies made with low FODMAP sugars/syrups
FODMAP  Molasses (1 tsp/5g)  Fruit juice concentrates
sweeteners  Glucose
should still be
 Treacle, coconut (1/2 tbsp/14g)  High fructose corn syrup
 Maple syrup (called glucose-fructose in
consumed in
moderation  Rice malt syrup Canada)
 Regular corn syrup  Honey
 Sugar/sucrose (brown, cane, invert, palm, raw, white)  Lactose
 Polyols/sugar alcohols
(sorbitol, mannitol, xylitol,
maltitol, lactitol, and
isomalt)
 Beer  Coconut water (100 mL)  Cordial (apple, orange,
Beverages
 Coffee  Cranberry juice, sweetened without added raspberry)
Note: alcohol  Decaffeinated coffee and espresso fructose or polyols (1 C)  Juices made with high
and caffeine are  Espresso  Hot chocolate (only if made with low FODMAP fruits
stimulants and FODMAP milk and max 2 tsp cocoa powder)  Malted milk drink, original
may trigger
 Pops/sodas, made without high FODMAP sweeteners &
juices  Kombucha (180mL)(only if made without flavour
symptoms; high FODMAP juices)  Rum
carbonated  Certain teas (rooibos/red, green, peppermint, white, buchu,
beverages may and honeybush)  Malted chocolate flavoured beverage base  Certain teas (oolong,
increase gas (1.5 tsp/10g) fennel, chamomile)
 Kvass (1 C)
 Malted chocolate flavoured drink, 3 in 1  Certain teas, strongly
 ProNourish Nutritional Drink by Nestle
(1/2 sachet/16g) infused (chai, dandelion,
 Some spirits (gin, vodka, whisky)
 Orange juice (1/2 C) and herbal containing
 Tomato juice, without added high FODMAP juices (1 C)
 Pomegranate juice (1/2 C)
chicory root)
 Water, regular/sparkling  Tequila (note: untested
 Certain teas, weakly infused (black,
but likely to be high
 Wheatgrass juice dandelion, and chai)
FODMAP)
 White coffee, instant from powder  Chrysanthemum tea (180mL)
 Wine, only sticky/dessert
 Wine, red/sparkling/sweet/white type

Check the Monash University App for the most up to date information. Eat a variety of low FODMAP foods.
The moderate FODMAP foods are safe to eat but only at the maximum serving size listed.
The serving size is per meal/snack, not per day. Avoid high FODMAP foods during elimination.
 Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs
 Agar (7g)  Soy sauce (2 Tbsp)*  Barbeque sauce (2 Tbsp)^  *Inulin/Chicory root
Other Foods &
 Brown rice protein  Bay Leaves (1 leaf) extract* (note: commonly
Ingredients
powder (2 tbsp/40g)
 Spirulina added to processed foods)
 Cacao powder (2 heaped tsp/8g)
 Capers (1 tbsp)  Spices (check spice  Caviar dip
Note: check all  Carob powder (1 heaped tsp/6g)
ingredients lists  Creamer powder (2 sachets/6g)
mixes for garlic/onion,  Garlic/onion flavoured oils
for high especially chili
 Chocolate (dark <30g; milk and white <15 g)
 Eggplant dip  Garlic powder
FODMAP powders)  Chutney (1 Tbsp)
 Egg replacer (1 tbsp/6g)  Fruit bars
ingredients;
  Cocao powder (2 heaped tsp/8g)
“spices” and  Ginger root
Sweet and sour sauce  Jam (blueberry,
“natural (2 Tbsp)^  Coconut jam (1/2 tbsp)
blackcurrent or mixed
flavours” may
 Gherkins in vinegar^  Jam, strawberry or marmalade, without berry)
 Herbs
 Tomato paste (2
high FODMAP sweeteners (2 tbsp)
include  Onion powder
Tbsp)^
garlic/onion  Horseradish (2 tbsp)  Ketchup (1 Tbsp) ^
 Pasta sauce (if cream-
 Fish sauce (1 tbsp)
 Tomato sauce (1/2 C)^
 Miso paste (12g)*
^read based or containing
ingredients lists  Jello/instant jelly  Vanilla bean pods &  Oyster sauce (1 Tbsp) garlic/onion)
extract/essence 
for added garlic  Kelp noodles (1 C/113g)  Pesto, without garlic/onion (1/2 Tbsp) Pesto (containing
or onion
 Licorice, black (45g)  Vinegar, apple cider (2  Relish (1 Tbsp)^ garlic/onion)
 Mayonnaise ^ tbsp)  Tamarind paste (1/2 Tbsp)  Tzatziki dip
*fermentation
during  Mint jelly & sauce (1 tbsp)  Vinegar, rice wine (2  Tahini (1 Tbsp)
processing tbsp)
 Mirin  Vegemite (1 tsp)
lowered
oligosaccharide  Mustard (1 tbsp)^  Vinegar, white  Vinegar, balsamic (1 Tbsp)
content  Nutritional yeast flakes  Wasabi paste (2 tbsp)  Quince paste (1/2 Tbsp)
(1 tbsp/16g)  Wasabi powder (1 tsp)
 Oils (avocado, coconut, olive,
 Worcestershire sauce
sunflower, vegetable, etc.)
(2 Tbsp)*
 Pea protein powder
(2 tbsp/40g)  Wheatgrass powder (1
 Peanut butter (2 tbsp) tsp/3g)
 Pickles ^  Xantham gum
 Potato chips ^
 Remoulade, sauce (2 tbsp)^
 Shrimp paste^

Check the Monash University App for the most up to date information. Eat a variety of low FODMAP foods.
The moderate FODMAP foods are safe to eat but only at the maximum serving size listed.
The serving size is per meal/snack, not per day. Avoid high FODMAP foods during elimination.