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Vegetables - Complete FODMAP Food List
Vegetables form the foundation of a healthy low FODMAP diet. This comprehensive list includes serving sizes and FODMAP classifications for over 80 vegetables.
Low FODMAP Vegetables (Safe Options)
Leafy Greens
- Spinach: Unlimited
- Lettuce (all types): Unlimited
- Arugula: Unlimited
- Kale: 1 cup chopped
- Swiss chard: 1 cup chopped
Root Vegetables
- Carrots: 1/2 cup
- Parsnips: 1/2 cup
- Turnips: 1/2 cup
- Radishes: Unlimited
- Potatoes: 1 medium
- Sweet potatoes: 1/2 cup
Peppers & Squash
- Bell peppers: 1/2 cup
- Zucchini: 1/2 cup
- Yellow squash: 1/2 cup
- Eggplant: 1/2 cup
- Cucumber: 2/3 cup
Other Safe Vegetables
- Tomatoes: 1/2 cup
- Green beans: 1/4 cup
- Bok choy: 1 cup
- Bamboo shoots: 1/2 cup
- Bean sprouts: 1/2 cup
Moderate FODMAP Vegetables (Portion Control Required)
Brassicas
- Broccoli heads: 1/2 cup maximum
- Cauliflower: 1/4 cup maximum
- Cabbage: 1/2 cup maximum
- Brussels sprouts: 2 sprouts maximum
Other Moderate Vegetables
- Sweet corn: 1/4 cup kernels
- Fennel: 1/4 cup
- Leeks (green parts): 1/4 cup
- Celery: 1/4 stalk
High FODMAP Vegetables (Avoid During Elimination)
Onion Family
- Onions: All varieties
- Garlic: Fresh and dried
- Leeks (white parts): Bulb portion
- Shallots: All varieties
- Scallions (white parts): Bulb portion
Other High FODMAP Vegetables
- Asparagus: All amounts
- Artichokes: All varieties
- Mushrooms: All varieties
- Sugar snap peas: All amounts
- Beets: Large amounts
Fruits - Complete FODMAP Classifications
Fruits can be tricky on the FODMAP diet due to their natural sugar content. This detailed list covers over 60 fruits with specific serving recommendations.
Low FODMAP Fruits (Safe Choices)
Berries
- Strawberries: 1/4 cup or 5 medium
- Blueberries: 1/4 cup
- Raspberries: 1/4 cup
- Blackberries: 1/4 cup
- Cranberries (fresh): 1/4 cup
Citrus Fruits
- Oranges: 1 medium
- Lemons: Unlimited
- Limes: Unlimited
- Mandarins: 1 medium
- Grapefruit: 1/2 medium
Tropical & Other Fruits
- Bananas: 1/2 medium (firm)
- Kiwi: 1 medium
- Pineapple: 1/2 cup
- Cantaloupe: 1/2 cup
- Honeydew: 1/2 cup
- Grapes: 1/2 cup
Moderate FODMAP Fruits (Limited Portions)
Stone Fruits (Small Portions)
- Peaches: 1/4 medium
- Nectarines: 1/4 medium
- Plums: 1/4 medium
- Apricots: 1/4 medium
Other Moderate Fruits
- Avocado: 1/8 medium
- Coconut (fresh): 1/4 cup
- Pomegranate: 1/4 cup seeds
High FODMAP Fruits (Avoid During Elimination)
High Fructose Fruits
- Apples: All varieties
- Pears: All varieties
- Watermelon: All amounts
- Mangoes: All amounts
- Cherries: All varieties
Dried Fruits & Others
- Dates: All varieties
- Figs: Fresh and dried
- Raisins: All amounts
- Prunes: All amounts
- Fruit juices: Most varieties
Grains, Cereals & Starches
Grains provide essential carbohydrates and energy. This section covers over 40 grain products and their FODMAP classifications.
Low FODMAP Grains & Starches
Rice & Rice Products
- Brown rice: 1 cup cooked
- White rice: 1 cup cooked
- Wild rice: 1 cup cooked
- Rice cakes: 2 cakes
- Rice noodles: 1 cup cooked
Gluten-Free Options
- Quinoa: 1 cup cooked
- Oats: 1/2 cup dry
- Corn tortillas: 2 small
- Polenta: 1/2 cup cooked
- Buckwheat: 1/2 cup cooked
Potatoes & Starches
- White potatoes: 1 medium
- Sweet potatoes: 1/2 cup
- Plantains: 1/3 medium
- Tapioca: 1/4 cup
High FODMAP Grains (Avoid During Elimination)
Wheat-Based Products
- Wheat bread: All varieties
- Wheat pasta: All varieties
- Wheat cereals: Most varieties
- Crackers: Wheat-based
- Couscous: All varieties
Other High FODMAP Grains
- Barley: All forms
- Rye: All forms
- Bran cereals: Wheat and oat bran
- Granola: Most commercial varieties
Proteins - Meat, Fish, Eggs & Alternatives
Most proteins are naturally low FODMAP, but preparation methods and additives can affect their FODMAP content.
Low FODMAP Proteins (Generally Safe)
Animal Proteins
- Chicken: All cuts, plain preparation
- Turkey: All cuts, plain preparation
- Beef: All cuts, plain preparation
- Pork: All cuts, plain preparation
- Lamb: All cuts, plain preparation
- Eggs: All preparations
Seafood
- Salmon: Fresh and canned
- Tuna: Fresh and canned in water
- Cod: Fresh and frozen
- Shrimp: Plain preparation
- Crab: Fresh and canned
- Sardines: Canned in oil or water
Plant-Based Proteins
- Tofu (firm): 3/4 cup
- Tempeh: 1/4 cup
- Peanut butter: 2 tablespoons
- Almond butter: 2 tablespoons
High FODMAP Proteins (Avoid During Elimination)
Legumes & Beans
- Chickpeas: Large amounts
- Black beans: All amounts
- Kidney beans: All amounts
- Lentils: Large amounts
- Soybeans: Large amounts
Processed Proteins
- Sausages: With garlic/onion
- Marinated meats: With high FODMAP ingredients
- Protein powders: With inulin or FOS
Dairy & Alternatives
Lactose content varies significantly among dairy products. This section provides detailed guidance for over 30 dairy and alternative products.
Low FODMAP Dairy & Alternatives
Lactose-Free Dairy
- Lactose-free milk: 1 cup
- Lactose-free yogurt: 1/2 cup
- Hard cheeses: 1 oz (cheddar, Swiss)
- Parmesan: 2 tablespoons
- Butter: 1 tablespoon
Plant-Based Alternatives
- Almond milk: 1 cup (unsweetened)
- Rice milk: 1 cup
- Coconut milk: 1/2 cup canned
- Coconut yogurt: 1/2 cup
- Hemp milk: 1 cup
High FODMAP Dairy (Avoid During Elimination)
Regular Dairy Products
- Regular milk: All varieties
- Regular yogurt: All varieties
- Ice cream: All varieties
- Soft cheeses: Ricotta, cottage cheese
- Cream cheese: Regular varieties
High FODMAP Alternatives
- Soy milk: Made from whole soybeans
- Oat milk: Most commercial varieties
- Cashew milk: Large amounts
Nuts, Seeds & Snacks
Nuts and seeds are excellent sources of healthy fats and protein, but portion control is essential for FODMAP management.
Low FODMAP Nuts & Seeds
Tree Nuts
- Almonds: 10 nuts
- Walnuts: 10 halves
- Pecans: 10 halves
- Macadamias: 10 nuts
- Brazil nuts: 10 nuts
- Hazelnuts: 10 nuts
Seeds
- Pumpkin seeds: 2 tablespoons
- Sunflower seeds: 2 tablespoons
- Chia seeds: 2 tablespoons
- Flax seeds: 1 tablespoon
- Sesame seeds: 1 tablespoon
Other Nuts
- Peanuts: 15 nuts
- Pine nuts: 1 tablespoon
High FODMAP Nuts (Portion Control Required)
Limit These Nuts
- Cashews: High in oligosaccharides
- Pistachios: High in oligosaccharides
Beverages - Complete FODMAP Guide
Beverages can be a hidden source of FODMAPs. This comprehensive list covers over 40 beverages and their FODMAP status.
Low FODMAP Beverages
Basic Beverages
- Water: Unlimited
- Coffee: Black, no additives
- Tea: Most herbal and black teas
- Lactose-free milk: 1 cup
- Almond milk: 1 cup
Alcoholic Beverages
- Wine: 1 glass (dry varieties)
- Beer: 1 can (wheat-free)
- Spirits: 1 shot (plain varieties)
High FODMAP Beverages (Avoid During Elimination)
Fruit Juices & Smoothies
- Apple juice: All amounts
- Orange juice: Large amounts
- Smoothies: With high FODMAP fruits
- Fruit concentrates: Most varieties
Other High FODMAP Beverages
- Regular milk: All varieties
- Soy milk: Made from whole soybeans
- Soft drinks: With high fructose corn syrup
- Chicory coffee: All varieties
Condiments, Spices & Seasonings
Flavor enhancers can make or break your FODMAP diet. This section covers over 50 condiments, spices, and seasonings.
Low FODMAP Flavor Enhancers
Herbs & Spices
- Basil: Fresh and dried
- Oregano: Fresh and dried
- Thyme: Fresh and dried
- Rosemary: Fresh and dried
- Ginger: Fresh and ground
- Turmeric: Ground
- Cumin: Ground
- Paprika: All varieties
Condiments
- Mustard: Dijon and yellow
- Soy sauce: Wheat-free varieties
- Fish sauce: Check ingredients
- Hot sauce: Without garlic
- Vinegars: Most varieties
- Mayonnaise: Check ingredients
Oils & Fats
- Olive oil: Extra virgin
- Coconut oil: All varieties
- Avocado oil: All varieties
- Sesame oil: Small amounts
- Butter: Regular and clarified
High FODMAP Seasonings (Avoid During Elimination)
Problematic Seasonings
- Garlic powder: All forms
- Onion powder: All forms
- Garlic salt: All varieties
- Onion salt: All varieties
- BBQ sauce: Most commercial varieties
- Ketchup: Large amounts
- Teriyaki sauce: Most varieties
Using This FODMAP Food List for Meal Planning
This comprehensive FODMAP food list is designed to work seamlessly with your meal planning and shopping strategies. Here's how to maximize its effectiveness:
Integration with Your IBS Management Plan
- Elimination Phase: Focus exclusively on low FODMAP foods from this list
- Reintroduction Phase: Systematically test moderate and high FODMAP foods
- Maintenance Phase: Create your personalized food list based on tolerance
Portion Control and FODMAP Stacking
Remember that even low FODMAP foods can trigger symptoms if consumed in large quantities or combined incorrectly. Use this list alongside your symptom tracking to identify your personal tolerance levels.
Recipe Development
Use this FODMAP food list to create your own low FODMAP recipes and adapt family favorites. Focus on combining foods from the low FODMAP categories while respecting portion sizes.