Low-FODMAP foods list

These foods are often easier starting points during the elimination phase, though personal tolerance still varies.

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

Build a simpler first week from here. Use the free starter kit, label guide, and meal plan before buying specialty products or changing several foods at once.

Starter kit Label guide Meal plan Methodology