Home › Foods › Low FODMAP foods
Low FODMAP foods
211 foods suitable for the low FODMAP diet, with the amount up to which each one stays green when eaten on its own. “Free” foods stay green up to 100 g or more; “limited portion” foods are eaten in measured amounts.
Free (110)
- Food additives (thickeners, acids…)no limit
- Seaweed (nori, wakame)no limit
- Starches (wheat, corn, potato)no limit
- Pineappleno limit
- Plantainno limit
- Ghee / clarified butterno limit
- Beer, dry wine, spiritsno limit
- Swiss chardno limit
- Rice / almond drink, lactose-freeno limit
- Coffee, green tea, weak black teano limit
- Capersno limit
- Blackcurrant, redcurrant, cranberry (fresh)no limit
- Chayoteno limit
- Cheddarno limit
- Red cabbageno limit
- Lemon / limeno limit
- Cucumber / gherkinno limit
- Jam (berries, citrus)no limit
- Watercress, radicchiono limit
- Waterno limit
- Fennel bulbno limit
- Wheat / pea / bamboo fibreno limit
- Strawberryno limit
- Raspberryno limit
- Hard / aged cheese (parmesan, emmental…)no limit
- Passion fruitno limit
- Candied fruit / peelno limit
- Berries / citrus (mix)no limit
- Bean sprouts / bamboo shootsno limit
- Flat beansno limit
- Herbs and spicesno limit
- Oils (incl. garlic-infused oil)no limit
- Inositol (myo-inositol)no limit
- Grapefruit / lemon juiceno limit
- Kiwi fruitno limit
- Kumquatno limit
- Lemonade / soft drinkno limit
- Lycheeno limit
- Corn, buckwheat, quinoa, millet, tapiocano limit
- Anhydrous milk fatno limit
- Mayonnaiseno limit
- Melonno limit
- Mustard, soy sauce, cocoa, dark chocolateno limit
- Blueberryno limit
- Coconut / coconut milkno limit
- Pecan / macadamia, peanut, pine nuts, seedsno limit
- Brazil nutsno limit
- Rice noodles / vermicellino limit
- Fish sauce / oyster sauceno limit
- Oliveno limit
- Papayano limit
- Popcornno limit
- Pumpkin / squash (not butternut)no limit
- Lactose-free dairy (milk, yoghurt, cream…)no limit
- Soy protein isolateno limit
- Radish / turnipno limit
- Rhubarbno limit
- Rice / rice flourno limit
- Swede / rutabagano limit
- Saltno limit
- Glucose-fructose syrupno limit
- Sugar, glucose, maltodextrin, maple syrupno limit
- Surimi / crab sticksno limit
- Sweetened iced teano limit
- Spring onion greens / chivesno limit
- Leek (green leaves)no limit
- Meat, fish, eggsno limit
- Vinegarno limit
- Balsamic vinegarno limit
- Added vitamins and mineralsno limit
- Lettuce / salad leavesgreen up to 3000 g
- Chicory / endive (Belgian)green up to 600 g
- Potato / potato starchgreen up to 335 g
- Tomatogreen up to 335 g
- Tempehgreen up to 300 g
- Firm tofugreen up to 300 g
- Carrotgreen up to 275 g
- Clementine / mandaringreen up to 275 g
- Spelt sourdough breadgreen up to 230 g
- Spinachgreen up to 215 g
- Aubergine / eggplantgreen up to 200 g
- Banana (firm, unripe)green up to 200 g
- Oat drinkgreen up to 200 g
- Green beans (fresh / frozen)green up to 200 g
- Oyster mushroomgreen up to 200 g
- Gluten-free pasta (rice, corn, quinoa)green up to 160 g
- Canned carrotsgreen up to 155 g
- Tomato passata / pulpgreen up to 150 g
- Pomegranate juicegreen up to 150 g
- Seitangreen up to 150 g
- Semolina / bulgur (cooked)green up to 150 g
- Strong tea, chai, chamomilegreen up to 150 g
- Mozzarella / fetagreen up to 145 g
- Orangegreen up to 145 g
- Buttergreen up to 140 g
- Chestnut (cooked, roasted, puree)green up to 130 g
- Grapefruitgreen up to 130 g
- Edamamegreen up to 120 g
- Fries / chips (fried potatoes)green up to 110 g
- Courgette / zucchinigreen up to 105 g
- Oat brangreen up to 105 g
- Caseinategreen up to 100 g
- Cabbage (white / green)green up to 100 g
- Brussels sproutsgreen up to 100 g
- Figgreen up to 100 g
- Whey / milk protein isolategreen up to 100 g
- Orange juicegreen up to 100 g
- Sourdough bread (long fermentation)green up to 100 g
- Pak choi, Chinese cabbage, kalegreen up to 100 g
- Sausage, salami, chorizogreen up to 100 g
Limited portion (101)
- Fruit salad / fruit cocktailgreen up to 95 g
- Persimmon / sharon fruitgreen up to 91 g
- Pearl barley (cooked)green up to 91 g
- Grapes (fresh)green up to 91 g
- Kombuchagreen up to 88 g
- Wheat pasta (cooked)green up to 86 g
- Walnutgreen up to 81 g
- Okragreen up to 75 g
- Tomato / vegetable juicegreen up to 75 g
- Misogreen up to 75 g
- Soba noodlesgreen up to 75 g
- Tomato sauce (cooked)green up to 75 g
- Potato crisps / chipsgreen up to 68 g
- Chestnut flourgreen up to 68 g
- Canned mushroomsgreen up to 67 g
- Soft goat cheesegreen up to 67 g
- Pomegranategreen up to 67 g
- Halloumi / paneergreen up to 67 g
- Canned green beansgreen up to 67 g
- Sweet potatogreen up to 67 g
- Banana (ripe)green up to 60 g
- Beetrootgreen up to 60 g
- Soy milk (whole soybeans)green up to 60 g
- Mandarin / clementine juicegreen up to 60 g
- Gluten-free breadgreen up to 60 g
- Worcestershire saucegreen up to 60 g
- Pepper (yellow / orange)green up to 54 g
- Wheat glutengreen up to 54 g
- Broccoligreen up to 50 g
- Butternut squashgreen up to 50 g
- Croissant / pastriesgreen up to 50 g
- Potato gnocchigreen up to 50 g
- Green peppergreen up to 50 g
- Silken tofugreen up to 50 g
- Lentils (canned, drained)green up to 46 g
- Oats (flakes)green up to 46 g
- Asparagusgreen up to 44 g
- Gingerbread / honey cakegreen up to 43 g
- Pizza / puff / shortcrust pastrygreen up to 43 g
- Couscous (cooked)green up to 41 g
- Celeriacgreen up to 40 g
- Sweetcorngreen up to 40 g
- Chickpeas (canned, drained)green up to 40 g
- Wheat crackers (plain)green up to 39 g
- Rice cakes / rice crackersgreen up to 39 g
- Artichoke hearts (canned)green up to 38 g
- Ketchupgreen up to 38 g
- Barbecue saucegreen up to 38 g
- Whipped creamgreen up to 37 g
- Spelt (flour)green up to 35 g
- Creamgreen up to 35 g
- White sauce / béchamelgreen up to 34 g
- Wheat bread / white breadgreen up to 34 g
- Greek yoghurtgreen up to 34 g
- Buttermilkgreen up to 33 g
- Desiccated coconutgreen up to 33 g
- Plain yoghurtgreen up to 31 g
- Avocadogreen up to 31 g
- Ricotta, mascarpone, cream cheesegreen up to 30 g
- Breadcrumbsgreen up to 30 g
- Tomato paste / concentrategreen up to 30 g
- Kamut / khorasan wheatgreen up to 30 g
- Green peasgreen up to 30 g
- Date syrup / pastegreen up to 30 g
- Kefirgreen up to 30 g
- Quark / fromage fraisgreen up to 29 g
- Rice breakfast cerealgreen up to 29 g
- Corn flakes (breakfast cereal)green up to 28 g
- Wheat (grain, germ, flakes)green up to 27 g
- Wheat flour (white)green up to 27 g
- Broad beans / fava beansgreen up to 27 g
- Hummusgreen up to 27 g
- Pea protein (isolate)green up to 27 g
- Canned beans (drained)green up to 26 g
- Sauerkrautgreen up to 25 g
- Dried figgreen up to 25 g
- Baked beans in tomato saucegreen up to 25 g
- Grape juicegreen up to 25 g
- Kimchigreen up to 25 g
- Chickpeas cooked from drygreen up to 25 g
- Parsnipgreen up to 25 g
- Custard, pudding, flangreen up to 23 g
- Goat / sheep milkgreen up to 23 g
- Dategreen up to 23 g
- Mixed fruit juice (orange base)green up to 23 g
- Chocolate milkgreen up to 23 g
- Hazelnutgreen up to 23 g
- Semolina / couscous (dry)green up to 23 g
- Ice creamgreen up to 22 g
- Corn cakes / thinsgreen up to 22 g
- Pretzelsgreen up to 21 g
- Lentils cooked from drygreen up to 21 g
- Wheat pasta (dry)green up to 21 g
- Cow's milkgreen up to 21 g
- Wholemeal / multigrain breadgreen up to 20 g
- Falafelgreen up to 20 g
- Curry paste, harissa, srirachagreen up to 20 g
- Peachgreen up to 20 g
- Pestogreen up to 20 g
- Leek (whole)green up to 20 g
- Red peppergreen up to 20 g
💡 The catch: in a meal, the FODMAPs of every food add up. Several green servings together can go over the cut-off. Find out why →
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