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Low FODMAP food list
293 foods rated for the low FODMAP diet, with the amount up to which each one stays green when eaten on its own.
🥕 Vegetables🍎 Fruit🌾 Cereals & grains🥛 Dairy🫘 Legumes🥜 Nuts & seeds🍗 Meat🐟 Fish☕ Drinks🍯 Sweeteners🥫 Sauces🧂 Condiments🍽️ Other🧪 Additives
293 foods
Free: green up to 100 g or more · Limited portion: green between 20 and 100 g · Very small portion: green under 20 g.
Handy lists
Low FODMAP foodsHigh FODMAP foodsLow FODMAP fruitLow FODMAP vegetablesLow FODMAP bread and grainsLow FODMAP dairyLow FODMAP drinksHigh FODMAP fruitHigh FODMAP vegetablesLow FODMAP breakfast
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Vegetables
- Artichokegreen up to 10 g
- Artichoke hearts (canned)green up to 38 g
- Asparagusgreen up to 44 g
- Aubergine / eggplantgreen up to 200 g
- Avocadogreen up to 31 g
- Bean sprouts / bamboo shootsno limit
- Beetrootgreen up to 60 g
- Black garlicgreen up to 3 g
- Broccoligreen up to 50 g
- Brussels sproutsgreen up to 100 g
- Butternut squashgreen up to 50 g
- Cabbage (white / green)green up to 100 g
- Canned carrotsgreen up to 155 g
- Canned green beansgreen up to 67 g
- Canned mushroomsgreen up to 67 g
- Capersno limit
- Carrotgreen up to 275 g
- Cauliflowergreen up to 6.8 g
- Celeriacgreen up to 40 g
- Celerygreen up to 13 g
- Chayoteno limit
- Chicory / endive (Belgian)green up to 600 g
- Courgette / zucchinigreen up to 105 g
- Cucumber / gherkinno limit
- Dried mushroomsgreen up to 3.3 g
- Fennel bulbno limit
- Flat beansno limit
- Fries / chips (fried potatoes)green up to 110 g
- Garlicgreen up to 1.7 g
- Green beans (fresh / frozen)green up to 200 g
- Green peasgreen up to 30 g
- Green peppergreen up to 50 g
- Jerusalem artichokegreen up to 2.5 g
- Kimchigreen up to 25 g
- Leek (green leaves)no limit
- Leek (white part)green up to 4.2 g
- Leek (whole)green up to 20 g
- Lettuce / salad leavesgreen up to 3000 g
- Mushroom (button)green up to 7.7 g
- Okragreen up to 75 g
- Oliveno limit
- Onion (brown, red, white)green up to 16 g
- Oyster mushroomgreen up to 200 g
- Pak choi, Chinese cabbage, kalegreen up to 100 g
- Parsnipgreen up to 25 g
- Pepper (yellow / orange)green up to 54 g
- Potato / potato starchgreen up to 335 g
- Potato crisps / chipsgreen up to 68 g
- Pumpkin / squash (not butternut)no limit
- Radish / turnipno limit
- Red cabbageno limit
- Red peppergreen up to 20 g
- Salsifygreen up to 6 g
- Sauerkrautgreen up to 25 g
- Seaweed (nori, wakame)no limit
- Shallotgreen up to 3.4 g
- Snow peas / sugar snap peasgreen up to 17 g
- Spinachgreen up to 215 g
- Spring onion (bulb)green up to 4.8 g
- Spring onion greens / chivesno limit
- Sun-dried tomatogreen up to 7.5 g
- Swede / rutabagano limit
- Sweet potatogreen up to 67 g
- Sweetcorngreen up to 40 g
- Swiss chardno limit
- Tomatogreen up to 335 g
- Tomato passata / pulpgreen up to 150 g
- Tomato paste / concentrategreen up to 30 g
- Watercress, radicchiono limit
🍎
Fruit
- Applegreen up to 4 g
- Apple juice / pureegreen up to 3.9 g
- Apple juice concentrategreen up to 1 g
- Apricotgreen up to 17 g
- Banana (firm, unripe)green up to 200 g
- Banana (ripe)green up to 60 g
- Berries / citrus (mix)no limit
- Blackberrygreen up to 4.2 g
- Blackcurrant, redcurrant, cranberry (fresh)no limit
- Blueberryno limit
- Candied fruit / peelno limit
- Cherrygreen up to 7.1 g
- Clementine / mandaringreen up to 275 g
- Coconut / coconut milkno limit
- Dategreen up to 23 g
- Desiccated coconutgreen up to 33 g
- Dried applegreen up to 0.9 g
- Dried apricotgreen up to 3.3 g
- Dried figgreen up to 25 g
- Dried peargreen up to 0.9 g
- Figgreen up to 100 g
- Fruit salad / fruit cocktailgreen up to 95 g
- Grapefruitgreen up to 130 g
- Grapes (fresh)green up to 91 g
- Guavagreen up to 13 g
- Kiwi fruitno limit
- Kumquatno limit
- Lemon / limeno limit
- Lycheeno limit
- Mangogreen up to 6.3 g
- Melonno limit
- Nectarinegreen up to 20 g
- Orangegreen up to 145 g
- Papayano limit
- Passion fruitno limit
- Peachgreen up to 20 g
- Peargreen up to 3.9 g
- Persimmon / sharon fruitgreen up to 91 g
- Pineappleno limit
- Plantainno limit
- Plumgreen up to 8.3 g
- Pomegranategreen up to 67 g
- Prunegreen up to 1.9 g
- Raisins / sultanasgreen up to 7.5 g
- Raspberryno limit
- Rhubarbno limit
- Strawberryno limit
- Watermelongreen up to 8.3 g
🌾
Cereals & grains
- Barley / maltgreen up to 18 g
- Bran / high-fibre cereal (All-Bran type)green up to 7.8 g
- Breadcrumbsgreen up to 30 g
- Cereal bar with dried fruitgreen up to 12 g
- Chestnut flourgreen up to 68 g
- Corn cakes / thinsgreen up to 22 g
- Corn flakes (breakfast cereal)green up to 28 g
- Corn, buckwheat, quinoa, millet, tapiocano limit
- Couscous (cooked)green up to 41 g
- Croissant / pastriesgreen up to 50 g
- Fruit-filled biscuits (fig rolls…)green up to 6.5 g
- Gingerbread / honey cakegreen up to 43 g
- Gluten-free breadgreen up to 60 g
- Gluten-free pasta (rice, corn, quinoa)green up to 160 g
- Kamut / khorasan wheatgreen up to 30 g
- Muesli / granolagreen up to 19 g
- Oat brangreen up to 105 g
- Oats (flakes)green up to 46 g
- Pearl barley (cooked)green up to 91 g
- Pizza / puff / shortcrust pastrygreen up to 43 g
- Popcornno limit
- Potato gnocchigreen up to 50 g
- Pretzelsgreen up to 21 g
- Rice / rice flourno limit
- Rice breakfast cerealgreen up to 29 g
- Rice cakes / rice crackersgreen up to 39 g
- Rice noodles / vermicellino limit
- Rye breadgreen up to 20 g
- Rye crispbread (Ryvita type)green up to 6.5 g
- Rye flourgreen up to 9.6 g
- Seitangreen up to 150 g
- Semolina / bulgur (cooked)green up to 150 g
- Semolina / couscous (dry)green up to 23 g
- Soba noodlesgreen up to 75 g
- Sourdough bread (long fermentation)green up to 100 g
- Spelt (flour)green up to 35 g
- Spelt sourdough breadgreen up to 230 g
- Starches (wheat, corn, potato)no limit
- Wheat (grain, germ, flakes)green up to 27 g
- Wheat biscuits / cakes / cookiesgreen up to 16 g
- Wheat brangreen up to 7.4 g
- Wheat bread / white breadgreen up to 34 g
- Wheat crackers (plain)green up to 39 g
- Wheat flour (white)green up to 27 g
- Wheat glutengreen up to 54 g
- Wheat pasta (cooked)green up to 86 g
- Wheat pasta (dry)green up to 21 g
- Whole wheat cereal (Weetabix type)green up to 13 g
- Wholemeal / multigrain breadgreen up to 20 g
- Wholemeal / whole wheat flourgreen up to 18 g
🥛
Dairy
- Anhydrous milk fatno limit
- Buttergreen up to 140 g
- Buttermilkgreen up to 33 g
- Caseinategreen up to 100 g
- Cheddarno limit
- Chocolate milkgreen up to 23 g
- Condensed / evaporated milkgreen up to 9.9 g
- Cow's milkgreen up to 21 g
- Creamgreen up to 35 g
- Custard, pudding, flangreen up to 23 g
- Ghee / clarified butterno limit
- Goat / sheep milkgreen up to 23 g
- Greek yoghurtgreen up to 34 g
- Halloumi / paneergreen up to 67 g
- Hard / aged cheese (parmesan, emmental…)no limit
- Ice creamgreen up to 22 g
- Kefirgreen up to 30 g
- Lactosegreen up to 1 g
- Lactose-free dairy (milk, yoghurt, cream…)no limit
- Milk / white chocolategreen up to 8.3 g
- Mozzarella / fetagreen up to 145 g
- Oat drinkgreen up to 200 g
- Plain yoghurtgreen up to 31 g
- Processed cheesegreen up to 18 g
- Quark / fromage fraisgreen up to 29 g
- Rice / almond drink, lactose-freeno limit
- Ricotta, mascarpone, cream cheesegreen up to 30 g
- Skimmed milk powdergreen up to 1.9 g
- Soft goat cheesegreen up to 67 g
- Whey / milk protein concentrategreen up to 14 g
- Whey / milk protein isolategreen up to 100 g
- Whey powdergreen up to 1.4 g
- Whipped creamgreen up to 37 g
- White sauce / béchamelgreen up to 34 g
- Whole milk powdergreen up to 2.7 g
🫘
Legumes
- Baked beans in tomato saucegreen up to 25 g
- Broad beans / fava beansgreen up to 27 g
- Canned beans (drained)green up to 26 g
- Chickpea flourgreen up to 16 g
- Chickpeas (canned, drained)green up to 40 g
- Chickpeas cooked from drygreen up to 25 g
- Dried beans cooked (kidney, white, black)green up to 15 g
- Edamamegreen up to 120 g
- Falafelgreen up to 20 g
- Firm tofugreen up to 300 g
- Hummusgreen up to 27 g
- Lentils (canned, drained)green up to 46 g
- Lentils cooked from drygreen up to 21 g
- Lupin (flour, protein)green up to 3.2 g
- Misogreen up to 75 g
- Pea protein (isolate)green up to 27 g
- Silken tofugreen up to 50 g
- Soy milk (whole soybeans)green up to 60 g
- Soy protein isolateno limit
- Soybeans / soya flourgreen up to 9.4 g
- Split peas (cooked)green up to 12 g
- Tempehgreen up to 300 g
- Textured soy protein (TVP)green up to 8.8 g
🥜
Nuts & seeds
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Meat
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Fish
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Drinks
- Apple nectargreen up to 10 g
- Beer, dry wine, spiritsno limit
- Cidergreen up to 4.7 g
- Coffee, green tea, weak black teano limit
- Cranberry juice drink (sweetened)green up to 5.1 g
- Grape juicegreen up to 25 g
- Grapefruit / lemon juiceno limit
- Kombuchagreen up to 88 g
- Lemonade / soft drinkno limit
- Mandarin / clementine juicegreen up to 60 g
- Mixed fruit juice (orange base)green up to 23 g
- Mixed fruit juice / smoothiegreen up to 8.8 g
- Orange juicegreen up to 100 g
- Pomegranate juicegreen up to 150 g
- Strong tea, chai, chamomilegreen up to 150 g
- Sweet / dessert wine, portgreen up to 5.9 g
- Sweetened iced teano limit
- Tomato / vegetable juicegreen up to 75 g
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Sweeteners
- Agave syrupgreen up to 0.3 g
- Chocolate-hazelnut spreadgreen up to 16 g
- Date syrup / pastegreen up to 30 g
- Fructosegreen up to 0.2 g
- Fructose-glucose syrup / HFCSgreen up to 1.4 g
- Glucose-fructose syrupno limit
- Honeygreen up to 2.9 g
- Jam (berries, citrus)no limit
- Maltitol, xylitol, isomalt, lactitolgreen up to 0.2 g
- Mannitol (E421)green up to 0.2 g
- Molassesgreen up to 17 g
- No-added-sugar chocolate (sweeteners)green up to 0.7 g
- Sorbitol (E420)green up to 0.2 g
- Sugar-free gum / sweetsgreen up to 0.3 g
- Sugar, glucose, maltodextrin, maple syrupno limit
🥫
Sauces
- Balsamic vinegarno limit
- Barbecue saucegreen up to 38 g
- Curry paste, harissa, srirachagreen up to 20 g
- Fish sauce / oyster sauceno limit
- Ketchupgreen up to 38 g
- Mayonnaiseno limit
- Pestogreen up to 20 g
- Stock / bouillon (cube, powder)green up to 15 g
- Tomato sauce (cooked)green up to 75 g
- Worcestershire saucegreen up to 60 g
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Condiments
🍽️
Other
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Additives
Your whole meal, added up
In a meal, the FODMAPs of every food add up: a green serving can tip the meal into orange. FODMAP Scanner scans your products in the shop and works out the FODMAPs of your whole meal.
Free to download · iPhone and Android