Moderate-FODMAP foods list

Moderate foods are not automatic no-go foods. They are portion-sensitive, and total meal context can change how they fit.

Almond flourModerate / at small portion AlmondsModerate / at 10 AvocadoModerate / at ⅛ avocado Banana, ripeModerate / at ⅓ banana BlackberriesModerate / at ≤ 2 BroccoliModerate / at ¾ cup florets Brussels sproutsModerate / at 2 sprouts Butternut squashModerate / at ¼ cup Cabbage (savoy)Moderate / at 1 cup CeleryModerate / at ¼ stalk Chickpeas (rinsed)Moderate / at ¼ cup Coconut milk (canned)Moderate / at ¼ cup Corn (cob/canned)Moderate / at ⅓ cob Cream cheeseModerate / at 2 tbsp Dark chocolateModerate / at 1 oz Green peasModerate / at ¼ cup HazelnutsModerate / at 10 HoneydewModerate / at ¼ cup HummusModerate / at 2 tbsp Lentils (canned)Moderate / at ½ cup Protein powderModerate / at 1 scoop, label checked Sourdough breadModerate / at 1 slice, label checked Sweet potatoModerate / at ½ 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