Moderate-FODMAP foods list
Moderate foods are not automatic no-go foods. They are portion-sensitive, and symptoms can change when several moderate foods are eaten together.
Almond flourModerate / small portion
AlmondsModerate / 10
AvocadoModerate / ⅛ avocado
Banana, ripeModerate / ⅓ banana
BlackberriesModerate / ≤ 2
BroccoliModerate / ¾ cup florets
Brussels sproutsModerate / 2 sprouts
Butternut squashModerate / ¼ cup
Cabbage (savoy)Moderate / 1 cup
CeleryModerate / ¼ stalk
Chickpeas (rinsed)Moderate / ¼ cup
Coconut milk (canned)Moderate / ¼ cup
Corn (cob/canned)Moderate / ⅓ cob
Cream cheeseModerate / 2 tbsp
Dark chocolateModerate / 1 oz
Green peasModerate / ¼ cup
HazelnutsModerate / 10
HoneydewModerate / ¼ cup
HummusModerate / 2 tbsp
Lentils (canned)Moderate / ½ cup
Protein powderModerate / 1 scoop, label checked
Sourdough breadModerate / 1 slice, label checked
Sweet potatoModerate / ½ 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.