Low-FODMAP foods list

These foods are generally safer during the elimination phase, though personal tolerance still varies.

Almond milkLow / 1 cup BaconLow / plain serving BananaLow / 1 firm yellow Banana, firmLow / 1 medium BeefLow / any BeerLow / 1 can / bottle Bell pepper (red)Low / ½ cup Black teaLow / 1 cup BlueberriesLow / ¼ cup Bok choyLow / 1 cup Brie / CamembertLow / 40g Broccoli (florets)Low / ¾ cup Brown riceLow / 1 cup ButterLow / any CantaloupeLow / ¾ cup CarrotLow / 1 medium Chia seedsLow / 2 tbsp ChickenLow / any ChivesLow / any CoffeeLow / 1 cup Corn flakesLow / 1 cup, label checked Corn tortillaLow / 2 CucumberLow / ½ cup EggplantLow / 1 cup EggsLow / 2 eggs FetaLow / 40g Fish (most)Low / any Garlic-infused oilLow / any GingerLow / any Glucose / dextroseLow / any Gluten-free breadLow / 2 slices GrapesLow / 1 cup Green beansLow / 15 beans Hard cheese (cheddar)Low / 40g KaleLow / 1 cup KetchupLow / 1 tbsp KiwiLow / 2 fruits Lactose-free milkLow / 1 cup LambLow / any LemonLow / ½ fruit Lettuce (all)Low / any LimeLow / 1 fruit MacadamiaLow / 20 MandarinLow / 1 medium Maple syrupLow / 2 tbsp MayonnaiseLow / 2 tbsp MustardLow / 1 tbsp OatsLow / ½ cup dry Oats (rolled)Low / ½ cup dry Olive oilLow / any OrangeLow / 1 medium PapayaLow / 1 cup ParmesanLow / 40g ParsnipLow / ½ cup Peanut butterLow / 2 tbsp PeanutsLow / 32 nuts PecansLow / 10 halves Pine nutsLow / 1 tbsp PineappleLow / 1 cup PopcornLow / 2 cups plain PorkLow / any PotatoLow / any Pumpkin seedsLow / 30g QuinoaLow / 1 cup RadishLow / ½ cup RaspberriesLow / 30 berries Rice cakesLow / 2 plain cakes ShrimpLow / any Sourdough spelt breadLow / 2 slices Soy milk (protein)Low / 1 cup Soy sauceLow / 2 tbsp Spinach (raw)Low / 1½ cups SteviaLow / any StrawberriesLow / 10 medium Sugar (cane/white)Low / any Sunflower seedsLow / 30g TempehLow / 100g Tofu (firm)Low / 170g TomatoLow / 1 medium TurkeyLow / plain portion WalnutsLow / 30g White riceLow / 1 cup Wine (red/white)Low / 1 glass ZucchiniLow / ¾ cup
Build a safer first week from here. Use the free starter kit, then order low-FODMAP pantry staples or the Belly Reset PDF if you want a faster setup.
Starter kit Restaurants Pantry picks Belly Reset