Grocery List

Get our printable Low-FODMAP Grocery List!  It is the most up to date list (last update March 2018). Just click on this link or on the image at right!Grocery List FODMAP Life copy (1)


I had way too many uncomfortable, challenging and embarrassing experiences and decided one day to conduct a great deal of research.  Then I found the Low-Fodmap Diet.


Evidence-based research has proved that the Low-FODMAP Diet works for about 70% of people who follow the diet carefully.  It’s best for people with IBS, SIBO or for those with other gastrointestinal disorders and diseases who suffer from bloating, distention, gas, abdominal pain, constipation, diarrhea and sometimes lower back pain due to constipation, gas or bloating.  Also, if you have celiac disease are on a gluten-free diet and still experience symptoms of IBS, the low-FODMAP diet may help.  If you have Crohn’s disease or Colitis, the low-FODMAP diet may help when you’re not experiencing a flare.

More women then men experience symptoms of IBS and usually experience symptoms around the time of their menstrual cycle.  IBS affects all ages, including children.  It’s estimated that 10 to 15% of the U.S. population experiences IBS, and worldwide, it affects 9% to 23% of the population. (

If you have low back pain (herniated discs, arthritis, spinal stenosis, spondylitis), fibromyalgia, thyroid disease, or diabetes, you may also be suffering from IBS.

If you’re tired of feeling sick or having too many close calls, take some time to read my blog and reference My Top Posts for the Low-FODMAP Diet, Great for Newbies!, record all food and drinks consumed, as well as bowel movements or any stressful events in a Food & Symptom Diary and use this free Grocery List below as a guide for the next time you go out shopping.  This is not a fad diet, it’s a new way of life, developed by researchers at Monash University.

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Quick Tips

  • This Low-FODMAP Foods List (below) contains all the delicious foods you can incorporate into your low-FODMAP diet every day.
  • Use this list below to go grocery shopping, keep a copy in your bag, at home in your kitchen when making meals, or include with your child’s schoolbag to share with their care providers and teachers.
  • You may also receive a color PDF version (and the most up to date list) by signing up for my email newsletter.
  • Serving sizes have been listed next to each food.
  • Remember to balance your plate with fruits (1 serving per meal), veggies, animal and/or plant protein (I love low-FODMAP tempeh!), organic lactose-free dairy, dairy alternatives, grains, nuts, and seeds.  And as always, buy organic whenever possible but know that eating organic is not a protocol for the diet, just a healthy suggestion 🙂

Low-FODMAP Foods List

***Please note – In the first parenthesis you will see the low-FODMAP serving size for each food. If you see any food listed as moderate, in the second parenthesis I have listed the moderate serving size and the type of FODMAP it contains – this is for your information, but on the Elimination Phase you are to stick to all low-FODMAP foods.  Knowing the moderate FODMAP content may be helpful for some who feel a particular food may not be an issue.

I also note whether intake should be limited or avoided.  If foods listed do not have the first parenthesis (like Boysenberry) it means there are no low-FODMAP servings of the food.

As always, FODMAPs affect everyone differently, so it’s important to keep a Food & Symptom Diary to record any symptoms experienced by food or stress.  My diary also helps you to keep track of bowel movements or other possible triggers.  If you have any questions, please comment below!

The information shared below is from the research team at the Department of Gastroenterology at Monash University.  *This list will be updated as new foods are analyzed. You can download the FODMAP Friendly App for $2.99 or download the Monash FODMAP App for $12.99 and access your phone at any time while out to eat, at an event or at the market.  You can also download my FREE Meal Plan Worksheet to help you plan out your meals every week.  Planning and prepping is key to success on this diet, as is your Food & Symptom Diary.


  • Avocado 
(just one 1/8 slice of whole medium avocado)
  • Banana – according to MONASH 
  • 1/3 medium ripe banana (common) is LOW, 1/2 is HIGH
    1/2 medium ripe sugar banana is LOW, 3/4 medium is MODERATE
    1 medium unripe banana (common) LOW
    1 medium sugar banana LOW
  • according to FODMAP Friendly
    1 fresh, firm banana, 150g LOW
    1 fresh, ripe, large, 150g is HIGH-FODMAP
    2 sugar lady fingers, 150g is HIGH-FODMAP
  • Banana, dried (10 chips)
  • Blueberries 
(20 berries)
  • Boysenberry (5 berries, moderate) *contains moderate amounts of excess fructose. Limit intake if you malabsorb fructose.
  • Breadfruit (1/2 fruit)
  • Cantaloupe (1/2 cup)
  • Cherries (3, moderate) *contains moderate amounts of excess fructose. Limit intake if you malabsorb fructose.
  • Cranberry (1 tablespoon dried no sugar added) (2 tablespoons, moderate)
  • Clementine (1 medium)
  • Coconut (1/2 cup) (1 cup moderate)*contains moderate amounts of the Polyol-sorbitol. Limit intake.
  • Dragon Fruit (1 medium)
  • Durian (2 segments)
  • Grapes (1 cup)
  • Grapefruit
(1/2 medium, moderate)*contains moderate amounts of Oligo-fructans. Limit intake.
  • Kiwi
(2 small, peeled)
  • Lemon
(1 small)
  • Lime
(1 small)
  • Longon
  • Orange, Mandarin (2 small, peeled)
  • Orange, Navel (1 medium)
  • Melon, Honeydew
(1/2 cup)
  • Passionfruit 
(1 whole pulp)
  • Papaya (a.k.a. Paw paw – 1 cup, chopped)
  • Pear, prickly
(1 medium)
  • Pineapple
(1 cup, chopped)
  • Plantain (1 medium, peeled)
  • Pomegranate
(1/4 cup seeds)
  • Rambutan
  • Raspberry
(10 berries)
  • Rhubarb
(1 cup, chopped)
  • Starfruit 
(a.k.a. Carambola, 1 medium)
  • Strawberry
(10 medium, chopped)
  • Tamarind (4 fruits)

Dining out, traveling, headed to an event? Purchase my Low-FODMAP Dining Out Guide for $1.99 (U.S.)


  • Artichoke hearts (canned 1/8 cup hearts)
  • Asparagus (1 spear, moderate) *contains moderate amounts of excess fructose. Limit intake if you malabsorb fructose.
  • Bean sprouts (1/2 cup)
  • Beans, green (12 beans)
  • Beetroot (2 slices) (3 slices, moderate) *contains moderate amounts of Oligos (fructans and GOS). Limit intake.
  • Bell Pepper green/red (1/2 cup)
  • Bok choy (1 cup)
  • Broccoli (1/2 cup) (2/3 cup, moderate) *contains moderate amounts of the Polyol-sorbitol. Limit intake.
  • Brussels sprouts (2 sprouts)
  • Butternut Squash (1/4 cup diced) (1/2 cup diced, moderate) *contains moderate amounts of the Polyols-mannitol and Oligos-GOS. Limit intake.
  • Cabbage, red/common (1 cup)
  • Callaloo (tinned in brine, 4 pieces)
  • Carrot (1 medium)
  • Cassava (1/2 cup diced)(3/4 cup diced, moderate) *contains moderate amounts of Oligos-GOS. Limit intake.
  • Celeriac (1/2 medium stalk)
  • Celery (1/4 medium stalk) (1/2 medium, moderate) *contains moderate amounts of the Polyols-mannitol. Avoid moderate amount if you malabsorb mannitol.
  • Chicory leaves (1/2 cup)
  • Chili green/red (11cm long)
  • Chives (1 tablespoon)
  • Cho cho (1/2 cup)
  • Choko (1/2 cup diced)
  • Choy sum (1 cup chopped)
  • Collard greens (1 cup chopped)
  • Corn, sweet (1/2 cob) (3/4 cob moderate) *contains moderate amounts of Oligos-GOS and the Polyol-sorbitol. Limit intake.
  • Cucumber, common (1/2 cup)
  • Eggplant (1/2 cup)
  • Endive (4 leaves)
  • Fennel (1/2 cup bulb)
  • Gai Lan (1 cup chopped)
  • Galangal (1 x 3.5 cm piece)
  • Ginger root (1 teaspoon)
  • Kale (1 cup chopped)
  • Karela (1/4 sliced, moderate) *contains moderate amounts of Oligos-GOS. Limit intake.
  • Leek (1/2 leek)
  • Leek (1/2 cup chopped leaves)
  • Lettuce, all (1 cup)
  • Olives green/black (15 small)
  • Parsnip (1/2 cup)
  • Seaweed, nori (2 sheets)
  • Sweet potato (1/2 cup) (3/4 cup, moderate) *contains moderate amounts of Polyol-mannitol. Avid if you malabsorb mannitol.
  • Potato (1 medium)
  • Pumpkin, butternut (1/4 cup) (1/2 cup diced, moderate) *contains moderate amounts of Polyols-mannitol and Oligos-GOS. Limit intake.
  • Pumpkin, canned (1/4 cup) (1/2 cup moderate) *contains moderate amounts of Oligos-fructans and GOS. Limit intake.
  • Pumpkin, jap (1/2 cup diced)
  • Radish (2)
  • Silverbeet (1 cup chopped)
  • Spaghetti squash (cooked, 1 cup)
  • Spinach, baby (1 cup)
  • Squash (2 squash)
  • Swiss chard (1 cup chopped)
  • Taro (1/2 cup diced)
  • Tomato, canned (1/2 cup)
  • Tomato, cherry (4)
  • Tomato, common (1 small)
  • Tomato, Roma (1 small)
  • Tomato, sundried (4 pieces)
  • Turnip (1 cup diced)
  • Water chestnuts (1/2 cup sliced)
  • Witlof (4 leaves)
  • Yam (1 cup diced)
  • Zucchini (1/2 cup chopped)

Nuts, Seeds

  • Almonds (up to 10)
  • Chestnuts (20 boiled)
  • Hazelnuts (up to 10) (20 nuts moderate) *contains moderate amounts of Oligos-GOS and fructans. Limit intake.
  • Linseed, sunflower, almond mix (1 tablespoon)
  • Macadamia (20)
  • Mixed nuts (18 assorted nuts)
  • Brazil nuts (10)
  • Peanuts (32)
  • Pecans (10 halves)
  • Pine nuts (1 tablespoon)
  • Chia seeds (black/white 2 tablespoons)
  • Egusi seeds (2 tablespoons) (3 tablespoons moderate) *contains moderate amounts of Oligos-fructans and GOS. Limit intake.
  • Poppy seeds (black/white 2 tablespoons)
  • Pumpkin seeds (2 tablespoons)
  • Sesame seeds (1 tablespoon)
  • Sunflower (2 teaspoons, hulled)
  • Walnuts (10 halves)
  • Nut or seed butters (2 tablespoons)

Pulses, Legumes, Vegetarian Substitutes

  • Butter beans, canned (1/4 cup) (3 tablespoons moderate)*contains moderate amounts of Oligos-GOS. Limit intake.
  • Chana dal, boiled (1/2 cup)
  • Chickpeas, canned (1/4 cup) (1/2 cup moderate) *contains moderate amounts of Oligos-GOS. Limit intake.
  • Lentils, canned (1/2 cup)
  • Lentils, green and red, boiled (1/4 cup) (1/2 cup moderate) *contains moderate amounts of Oligos-GOS and fructans. Limit intake.
  • Lima beans, boiled (1/4 cup) (1/3 cup moderate) *contains moderate amounts of Oligos-GOS and fructans. Limit intake.
  • Mung beans, boiled (1/4 cup)
  • Urid dal, boiled (1/2 cup)
  • Mince, quorn (75 g, 2 ½ oz.)
  • Tempeh, plain (1 slice 100g)
  • Tofu, plain (2/3 cup, cubed)

Lactose-free Alternatives, Cheese, and Dairy

  • Almond milk (1 cup)
  • Coconut milk, canned (1/2 cup)
  • Coconut (UHT-ultra high temperature) (1/2 cup) (150 ml, moderate)
  • Oat milk (1/8 cup)
  • Hemp milk (1 cup)
  • Soy milk (soy protein 1 cup)
  • Soya milk unsweetened (hulled soya beans) (1/4 cup) (1/2 cup moderate)*contains moderate amounts of Oligos-GOS. Limit intake.


  • Brie (2 wedges)
  • Camembert (2 wedges)
  • Cheddar (2 slices)
  • Colby (2 slices)
  • Cottage (4 tablespoons)
  • Cream cheese (2-4 tablespoons moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Feta (1/2 cup crumbled)
  • Goat (1/2 cup crumbled)
  • Haloumi (2 slices)
  • Havarti (2 slices) (4 slices moderate) )*contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Mozzarella (1/2 cup grated)
  • Pecorino (1/2 cup grated)
  • Ricotta (2 tablespoons) (4 moderate) )*contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Swiss (2 slices)


  • Cream, pure (regular 1/4 cup, moderate) )*contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Ice cream (1 scoop, moderate)*contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Sour cream (1/4 cup moderate)*contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Whipped cream (1/2 cup)
  • Yogurt lactose-free (6 ounces about 1 small tub)
  • Yogurt lactose-free, strawberry (6 ounces about 1 small tub)
  • Yogurt lactose-free, vanilla flavored (3 ounces about 1/2 tub) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.


  • Chocolate, dark (5 squares/30 g)
  • Chocolate, milk (1 fun size bar) (5 squares moderate)*contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Chocolate, white (1 fun size bar) (5 squares moderate)*contains moderate amounts of lactose. Limit intake if you malabsorb lactose.

Sugars and Sweeteners

  • Jaggery (Sri Lanka ½ tablespoon)
  • Stevia powder (2 sachets)
  • Sugar, brown (1 tablespoon)
  • Sugar, palm (1 tablespoon)
  • Sugar, raw (1 tablespoon)
  • Sugar, white (1 tablespoon)
  • Maple syrup (2 tablespoons)
  • Rice malt syrup (1 tablespoon)
  • Treacle, coconut (1/2 tablespoon)(1 tablespoon moderate) *contains moderate amounts of Oligos-fructans. Limit intake.

Fats and Oils

  • Butter (1 tablespoon)
  • Dairy blend 70% butter, 30% oil (1 tablespoon)
  • Margarine (1 tablespoon)
  • Mayonnaise low and regular fat (2 tablespoons)
  • Avocado oil (1 tablespoon)
  • Canola oil (1 tablespoon)
  • Coconut oil (1 tablespoon)
  • Olive oil (1 tablespoon)
  • Extra Virgin Olive Oil (1 tablespoon)
  • Peanut oil (1 tablespoon)
  • Rice bran oil (1 tablespoon)
  • Sesame oil (1 tablespoon)
  • Sunflower oil
  • Vegetable oil (1 tablespoon)

Meats and Fish

  • Beef (1 small fillet)
  • Chicken (1 small fillet)
  • Eggs (2)
  • Fish (100 g cooked)
  • Kangaroo (1 small fillet)
  • Lamb (1 small fillet)
  • Pork (1 small fillet)
  • Prawns, peeled (10)
  • Salmon, plain, canned in brine (105g drained)
  • Sardines, plain, canned in oil (110g drained)
  • Tuna, plain, canned in brine (185g drained)
  • Tuna, plain, canned in oil (185g drained)


  • Amaranth, puffed (1/4 cup)
  • Flakes of corn (gluten-free, 1 cup)
  • Granola with honey (1/4 cup)
  • Quinoa flakes (1 cup)
  • Rice flakes (1/4 cup)
  • Rice, puffed/popped (1/2 cup)
  • Oats, quick dry (1/4 cup)

Bread & Tortillas

  • Gluten-free (2 slices)
  • Gluten-free, white (2 slices)
  • Gluten-free, wholemeal (2 slices)
  • Gluten-free high fiber (1 slice) (2 slices moderate)*contains moderate amounts of excess fructose. Limit intake.
  • Gluten-free, multi-grain (1 slice) (1 1/2 slices moderate) *contains moderate amounts of excess fructose. Limit intake.
  • Gluten-free, multi-grain, sprouted (1 slice)(2 slices moderate)*contains moderate amounts of excess fructose. Limit intake.
  • Multi-grain, sprouted (1 slice)
  • Millet (2 slices)
  • Rice chia, gluten-free (1 slice) (2 slices moderate) *contains moderate amounts of Oligos-fructans. Limit intake.
  • Sourdough, oat (1 slice) (2 slices moderate)*contains moderate amounts of Oligos-fructans and GOS. Limit intake.
  • Sourdough, 100% spelt (2 slices)
  • Spelt, 100% spelt flour (1 slice moderate)*contains moderate amounts of excess fructose. Limit intake.
  • Wheat, white (1 slice) (1 1/2 slices moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Wheat, white, sourdough (2 slices)
  • Wheat, wholegrain (1 slice moderate)*contains moderate amounts of excess fructose. Limit if you malabsorb fructose.
  • Wheat, wholemeal (1 slice) (1 1/2 slices)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Wheat, wholemeal, sourdough (2 slices)
  • Tortillas, corn (2)


  • Bourghal, cooked (1/4 cup)
  • Bran, oat, unprocessed (2 tablespoons)
  • Bran, rice, unprocessed (2 tablespoons)
  • Bran, wheat, processed (1/2 tablespoon)
  • Bran, wheat, unprocessed (1/2 tablespoon)
  • Buckwheat groats, cooked (U.S., 3/4)
  • Buckwheat kernels, cooked (1/8 cup)
  • Cous cous, rice, corn, cooked (1/4 cup)
  • Millet, hulled, cooked (1 cup)
  • Noodles, rice stick, cooked (1 cup)
  • Pasta, gluten-free, cooked (1 cup)
  • Pasta, quinoa, cooked (1 cup)
  • Pasta, spelt, cooked (1/2 cup)
  • Polenta, cornmeal, cooked (1 cup)
  • Quinoa, black, red, white, cooked (1 cup)
  • Rice, basmati, cooked (1 cup)
  • Rice, brown, white, cooked (1 cup)


  • Biscuit/cookie, chocolate chip (1) (1 1/2 biscuits moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Biscuit/cookie, cream filled (1) (2 moderate) *contains moderate amounts of Oligos-fructans. Limit intake.
  • Biscuit, savory plain or wholemeal (2)
  • Biscuit, shortbread (1) (2 moderate) *contains moderate amounts of Oligos-fructans. Limit intake.
  • Biscuit, sweet, plain (2)
  • Chips, corn, plain (small packet)
  • Chips, potato, plain (small packet)
  • Chips, potato straws, salted (small packet)
  • Corn thins, flavored, sour cream and chives (1)
  • Crackers, saltines (U.S., 5)
  • Pretzels (1/2 cup rings)
  • Rice cakes, flavored, sour cream and chives (1)
  • Rice cakes, plain (2)



  • Almond, meal (1/4 cup)
  • Flour, buckwheat (2/3 cup)
  • Flour, buckwheat, wholemeal (2/3 cup)
  • Flour, corn (2/3 cup)
  • Flour, maize (2/3 cup)
  • Flour, millet (2/3 cup)
  • Flour, quinoa (2/3 cup)
  • Flour, rice (2/3 cup)
  • Flour, rice, roasted (2/3 cup)
  • Flour, sorghum (2/3 cup)
  • Flour, spelt, organic, sieved (2/3 cup)
  • Flour, teff (2/3 cup)
  • Flour, yam, pounded (2/3 cup)
  • Starch, maize (2/3 cup)
  • Starch, potato (2/3 cup)
  • Starch, tapioca (2/3 cup)


Fruit or Vegetable

  • Coconut water, fresh (100 ml) (163ml moderate)*contains moderate amounts of the Polyol-sorbitol and Oligos-fructans. Limit intake.
  • Coconut water, packaged (100 ml) (150ml moderate)*contains moderate amounts of the Polyol-sorbitol. Limit intake.
  • Cranberry (1 glass/250 ml)
  • Orange, 99% blend, reconstituted, fresh (1/2 glass/125 ml)(3/4 glass moderate)*contains moderate amounts of excess fructose. Limit intake if you malabsorb fructose.
  • Vegetable blend, tomato juice base (1 glass/200 ml)


*Caffeine, when consumed in excess, can also aggravate the gut and trigger symptoms. Remember caffeine is also present in chocolate.

  • Espresso, decaf with low-FODMAP milk (1 shot/30 ml)
  • Espresso, decaf, black (2 shots/60 ml)
  • Espresso, regular with low-FODMAP milk (1 shot/30 ml)
  • Instant, decaf with low-FODMAP milk (2 teaspoons and 100 ml milk)
  • Instant, decaf, black (2 teaspoons)
  • Instant, regular with low-FODMAP milk (2 teaspoons and 100 ml milk)
  • Instant, regular, black (2 teaspoons)


*Caffeine, when consumed in excess, can also aggravate the gut and trigger symptoms. Remember caffeine is also present in chocolate.

  • Black, strong with cow’s milk (250 ml)
  • Black, strong with low-FODMAP milk (250 ml)
  • Black, strong with soy milk-soy beans (180 ml moderate) *contains moderate amounts of Oligos-fructans and GOS. Limit intake.
  • Black, strong with water (180 ml) (250ml moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Black, weak with water (250 ml)
  • Black, weak with cow’s milk (250 ml)
  • Black, weak with low-FODMAP milk (250 ml)
  • Black, weak with soymilk (soybeans) (250 ml)
  • Chai, weak with water (250 ml)
  • Chai, strong made with water (180 ml moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Chai, strong made with low-FODMAP milk (180 ml moderate)*contains moderate amounts of Oligos-fructans and GOS. Limit intake.
  • Chai, weak with cow’s milk (250 ml)
  • Chai, weak with low-FODMAP milk (250 ml)
  • Chai, weak with soymilk (soybeans) (180 ml) (250 ml moderate)*contains moderate amounts of Oligos-GOS. Intake should be avoided.
  • Chamomile, weak made with water (180 ml moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Dandelion, weak with water (250 ml)
  • Dandelion, strong with water (180 ml)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Green, strong with water (250 ml)
  • Herbal, weak with water (180 ml) (250 ml moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Peppermint, strong with water (250 ml)
  • White, strong made with water (250 ml)


  • Wine – Red, Sparkling, Sweet, White, Dry – (1/2 glass/75 ml to 1 glass/150 ml)
  • Beer – (1/2 can/188 ml) or (1 can/375 ml)
  • Gin – (1/2 serving/15 ml) or (1 serving/30 ml)
  • Vodka – (1/2 serving/15 ml) or (1 serving/30 ml)
  • Whiskey – (1/2 serving/15 ml) or (1 serving/30 ml)

Chocolate Beverages

  • Cacao powder (2 heaped teaspoons)
  • Carob powder (1 heaped teaspoon) (1 1/2 heaped tablespoons moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Cocoa powder (2 heaped teaspoons)
  • Drinking Chocolate 23% cocoa powder (2 heaped teaspoons)
  • Drinking Chocolate 60% cocoa powder (2 heaped teaspoons)
  • Drinking Chocolate 70% cocoa powder (2 heaped teaspoons)
  • Malted, Chocolate Flavored Beverage (1.5 heaped teaspoons)(3 heaped teaspoons moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.


  • Protein supplement, plant-based (U.S., 1 sachet) 


Sauces and Spreads

  • Asafoetida/Asafetida Powder/Hing (*wheat-free 1/4 teaspoon)
  • Barbeque sauce (2 tablespoons)
  • Cream sauce, pasta (1/4 cup moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Fish sauce (1 tablespoon)
  • Ketchup with HFCS (U.S., 1 sachet) (1 1/2 sachets moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Ketchup with sucrose U.S., 1 sachet) (1 1/2 sachets moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Miso paste (2 sachets)
  • Oyster sauce (1 tablespoon)
  • Pesto sauce (1/2 tablespoon) (1 tablespoon moderate) *contains moderate amounts of Oligos-fructans. Limit intake.
  • Quince paste (1/2 tablespoon) (1 tablespoon moderate) *contains moderate amounts of Oligos-fructans. Limit intake.
  • Shrimp paste (2 teaspoons)
  • Soy sauce (2 tablespoons)
  • Sweet and sour sauce (2 tablespoons)
  • Tamarind paste (Sri Lanka ½ tablespoon)
  • Tomato sauce (2 sachets)
  • Balsamic vinegar (1 tablespoon) (2 tablespoons moderate) *contains moderate amounts of excess fructose. Intake should be limited if you malabsorb fructose.
  • Rice wine vinegar (2 tablespoons)
  • Worcestershire sauce (2 tablespoons)

Dips and Spreads

  • Caviar dip (1 tablespoon moderate)*contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Eggplant dip (2 tablespoons)
  • Hummus/Hommus dip (1 tablespoon moderate)*contains moderate amounts of Oligos-GOS and fructans. Limit intake.
  • Tahini paste (1 tablespoon) (1 1/2 tablespoons moderate) *contains moderate amounts of Oligos- fructans. Limit intake.
  • Jam, marmalade (2 tablespoons)
  • Jam, mixed berries (1 tablespoon moderate)*
  • Jam, strawberry (2 tablespoons)
  • Peanut butter (2 tablespoons)
  • Vegemite (1 teaspoon)


  • Capers in vinegar (1 tablespoon)
  • Capers, salted (1 tablespoon)
  • Chutney (1 tablespoon)
  • Mustard (1 tablespoon)
  • Relish (1 tablespoon) (1 1/2 tablespoons moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Vegetable relish (1 tablespoon)
  • Wasabi (1 teaspoon)

Fresh Herbs

  • Basil (1 cup)
  • Cilantro (1 cup)
  • Coriander (1 cup)
  • Curry leaves (1 cup)
  • Fenugreek leaves (1 cup)
  • Gotukala (1/2 bundle)
  • Lemongrass (1 x 10 cm stalk)
  • Pandan leaves (1 x 2.5 cm leaf)
  • Parsley (1 cup)
  • Rampa leaves (1 x 2.5 cm leaf)
  • Rosemary (1 cup)
  • Tarragon (1 cup)
  • Thyme (1 cup)


  • Allspice (1 teaspoon)
  • Cardamom (1 teaspoon)
  • Chilli powder (1 teaspoon)
  • Cinnamon (1 teaspoon)
  • Cloves (1 teaspoon)
  • Coriander seeds (1 teaspoon)
  • Cumin (1 teaspoon)
  • Curry powder (1 teaspoon)
  • Fennel seeds (1 teaspoon)
  • Fenugreek seeds (2 tablespoons)
  • Five spice (1 teaspoon)
  • Goraka (1 average piece)
  • Mustard seeds (1 teaspoon)
  • Nutmeg (1 teaspoon)
  • Paprika (1 teaspoon)
  • Pepper, black (1 teaspoon)
  • Saffron (1 packet)
  • Star anise (2 cloves)
  • Turmeric (1 teaspoon)

Extra Notes

  • Lentils, canned  *Canned legumes are LOW because the FODMAPs Oligos-GOS and fructans leach out of the bean.  Lentils (green & red) boiled are LOW
  • Pumpkin – canned U.S. pumpkin has moderate amounts of FODMAPs.  1/4 C LOW, 1/2 C MODERATE
  • Spaghetti Squash – 1 serve (1 cooked cup) and a ½ serve (½ cooked cup)ounces LOW
  • Summer Squash LOW, Butternut 1/4 C diced
  • Tomatoes (all) LOW, Sundried 2 pieces
  •  Cranberry
    • If consuming dried, 1 TBS or less is low fodmap
  •  Coconut
    • Coconut milk (canned) allowed – 1/2 C portion per meal/snack
    • Coconut water allowed – small quantities, less than 1/4 C per meal/snack
    • Shredded dried coconut – allowed in 1/4 C per meal/snack
  • Meat and Beef – remember with all protein a serving should be the size of your fist.  I do not handle red meat very well, and it can be hard for people with IBS to digest.  So if you like red meat, write down how you feel after eating it and remember the portion size.  Always know what’s in your meat 🙂  Make sure no hidden FODMAPs have been added (like dried fruits, bread crumbs).  Grass-fed beef is always the best choice.
  • Protein Powders: Choose from egg white, rice, whey protein isolate or whey protein concentrate only if it is lactose-free.

Vegan Protein:

  • Tempeh (1 C = 31 grams of protein)
  • Tofu (1 C = 20 grams of protein)
  • Nuts, nut and seed butters (no pistachios or cashews).   No more than a handful of nuts and seeds or 2 TB of nut or seed butters in a meal (re: Dr. Shepherd/Dr. Gibson).
  • Quinoa  (1 C = more than 8 grams of protein).  It includes the nine essential amino acids needed by your body for growth and repair.

 Fats & Oils:

  • Vegetable oils – Get cold pressed and organic when ever possible.  My favorite oils: extra virgin olive oil (look for brands that include a harvest date to ensure freshness – imported olive oils can sometimes be a few years old), avocado oil (high in monounsaturated fats, good for cooking as well), grapeseed oil (high in mono- and polyunsaturates and has a high smoke point), sunflower oil (mild-flavored, high in vitamin E, look for the high-oleic version), safflower (high in monounsaturates and has a high smoke point; look for high-oleic version).
  • Margarine (its a highly processed food that was invented to replace butter.  It is often hydrogenated.  So you can have margarine but I recommend staying away from it)
  • Garlic-infused oil (onion and garlic substitute)

Dairy Alternatives:

  • Gelato and sorbets (made from Low FODMAP fruits and sweeteners and not made with mixed fruits)

Breads, Grains:

  • Sourdough Breads (made from lower FODMAP flours such as spelt and oat) are classed as low or moderate in FODMAP content. Stay away from sourdough made with high FODMAP flours (such as wheat and rye).

Spreads & Condiments:

  • BBQ sauce – onion and garlic free only.  Read label for other possible high FODMAPs like High Fructose Corn Syrup, honey or others.
  • Ketchup – (USA)- 1 serve sweetened with sucrose OR sweetened with high fructose corn syrup (2 sachets, 0.90 ounces or 26 grams) is HIGH.  1 sachet, 0.45 ounces or 13 grams of either kind is LOW. Tomato sauce (AUS) 1/2 serve to 1 serve is LOW.  Large quantities of tomato sauce (26 grams or 4 sachets) contains moderate amounts of Oligos-fructans, intake should be limited.
  • *Jelly contains excess free fructose if it is made with high fructose corn syrup, or has fructose or fruit juice concentrate as a main ingredient.  Jam and marmalade in very small quantities is OK but beware of those that say “100% fruit spreads” as they are most likely made with pear juice.
  • Mayonnaise (try Vegenaise for a non-dairy version)
  • Pesto sauce – 1/2 TBS LOW
  • Relish – 1 TBS LOW
  • Soy sauce (choose gluten-free version if you have Celiac Disease)
  • Sweet chili sauce, garlic-free
  • Vinegar, rice wine; vinegar balsamic 1 TBS LOW
  • Hot sauce (don’t use too much if you have IBS)

Sweeteners & Sweets:

  • Treacle – this is any uncrystallized syrup made during the refining of sugar.  The most common forms of treacle are the pale syrup known as golden syrup and the darker syrup usually referred to as dark or black treacle. Dark treacle has a distinctively strong, slightly bitter flavor, and a richer color than golden syrup, yet not as dark as molasses (thank you Wikipedia).
  • Chocolate – (as reported by Monash University)
    • Dark chocolate (low fodmap) 1 serving = 5 squares or 30 g
    • Milk chocolate (moderate fodmap) 1 serving = 5 squares or 30 g – Lactose is the fodmap
    • White chocolate (moderate fodmap) 1 serving = 5 squares or 30 g – Lactose is the fodmap
  • Avoid large servings of chocolate. Chocolate is high in fat, and when consumed in excess can affect gut motility and may trigger symptoms.
  • Avoid carob chocolate. Carob powder is high in oligos (fructans), and much higher than cocoa powder.

Check back often and please comment below with any questions! Thank you, Colleen

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  1. Annick Bélanger

    Can we eat peppers? Is it full proof or some people can while some others can’t?

    By the way, THANK YOU SO MUCH, I just found out about this diet. I have IBS and I am a bit lost… I don’t know what to eat anymore. Your website is so simple and complete. It gives me hope 😉

    Thanks a lot!

    • Colleen

      Thank you for contacting us on Facebook too – just saw your blog comment now. It is a pleasure to meet you and I look forward to helping you in any way that I can.

      Green peppers don’t work for me but they work for other people. They do cause gas so I would suggest just staying away from them and trying sweet peppers or red peppers instead!

    • Colleen

      Hi David,
      I looked through the ingredients and you should be fine using small amounts. I do love their products! Thank you for stopping by ~ Colleen

  2. Ele

    C, i would add “alcohol free ” to vanilla extract- the standard one at grocery store has alcohol in it. i get an alcohol free one at Trader Joes, here in FRESNO, CA. minor adjustment to a good list.

    • Colleen

      Thank you – great suggestion!

    • Alexandra

      Is vanilla extract with alcohol not FODMAP safe?
      Thanks so much!
      Alexandra T.

      • fodmaplife

        There have been a few in the FODMAP world that use alcohol-free vanilla extract in recipes, but I think the small amount of alcohol in extract will be OK.


    What about nutritional yeast?

    • Colleen

      Hi Sharon, I asked Kate Scarlata RD and she said “I don’t know for sure-has beta glucan I believe which is longer chain carb than fodmaps- which are short chain carbs.”

    • Colleen

      I asked Kate Scarlata RD, and she said: “don’t know for sure-has beta glucan I believe which is longer chain carb than fodmaps- which are short chain carbs.” So I would say-don’t use it while on the Low Fodmap diet. After 2 months, introduce a small amount and see how you do.

  4. Lenny Florio

    Thanks for this much needed info! What are your thoughts on red wine?

    • Colleen

      High sugar content – stick with clear liquids like vodka or maybe even gin. Less alcohol the better! For women it’s best to limit to one drink, for men, two.

  5. rochellewisoff

    I can’t tell you how freeing this food plan is for me. I’d been on a strict diet for food sensitivities for a year and was still having IBS problems that were often debilitating. A GI specialist put me on an antibiotic for bacteria in my colon and then on the FODMAP diet. For the past month I’ve had more relief from the problem than I’ve found in years.

    However I’ve found that not all lists agree on everything as far as what is acceptable and what isn’t.

    At any rate, being out of step with the rest of society is worth it.



    • Colleen

      Agreed! Focus on yourself. In the long run you will eat better foods anyhow! Just make sure you are getting enough nutrients. I recommend a blood test to see if you are deficient in any area. Most of us with GI problems are deficient in Vitamin D and others. Good luck to you! Please subscribe to our email list if you haven’t already: Best, Colleen

  6. Meghan Bamberg

    What are some okay drinks? Besides just water?

    • Colleen

      Decaf green tea or coffee, no chamomile tea. Pineapple juice (don’t have too much- fresh is better!). Water with lemon. Fresh smoothies with Low Fodmap fruits. Hope you have a great 4th! ~ Colleen

  7. Meghan Bamberg


  8. Kelly Gibson

    Thank you so much for your hard work! I have just started the low FODMAPS diet and I already feel better! Yeah!! Its been years!

  9. Lori Mc Gregor

    Hi Kelly I want to thank you for posting this. I was diagnosed 4 years ago and have been on a low fat high fibre diet which I like to call the blah diet. My IBS took a turn for the worse this year and now for the next 6 weeks I am on the Low fod map diet till we find the trigger. I have been researching it and your grocery list has been very helpful and well organized I will definitely be following you in the future. Many thaks for sharing.

  10. Keegan

    Amazing! Thank you!

    • Colleen

      Yes they are OK. Get your fiber with chia seeds, whole oats, oat bran, rice bran, pumpkin seeds, quinoa as well as kiwi!

  11. Sonja

    This is such a great site and you are a wonderfull person, extreamly helpfull 🙂 I am hoping I can start FODMAP’s when I start to tolerate fiber, I am so limited when it comes to food, no fruit, veggies, nuts, seeds, grain (except corn meal and rice) or herbs but I am optimistic 🙂 I just started to drink some green “tasty” powder by doctors orders! When the time comes I am positive this site will help me grately. Thank you for this site 🙂


  12. Jean Andreacci

    What is xanthum gum? Where is it found in a grocery store?

    • Colleen

      It’s produced by bacterial fermentation or synthetically and its used in foods as a gelling agent and thickener. It is a polysaccharide composed of glucose, mannose, and glucuronic acid.

    • Colleen

      Look in the baking section -natural food stores mostly have it

  13. Colleen

    whole oats, oat bran, rice bran, chia seeds, pumpkin seeds, quinoa, kiwi – all great sources of fiber and LOW fodmap.
    Make sure you subscribe to our email newsletter, blog and youtube!

  14. becky

    Hi, I am a vegetarian starting out on low fodmaps. I avoid soy/tofu and get most of my protein from beans but I don’t see beans listed on your grocery list or foods to avoid list. Do you know if beans are low fodmap? Thanks!

    • Colleen

      Hi Becky,
      No beans are Galacto-Oligosaccharides (GOS) and HIGH in fructose: Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas

    • Colleen

      Legumes with the lowest FODMAP content per Monash U app include: CANNED lentils and chickpeas. Remember to drain and rinse canned chickpeas and lentils prior to consumption! The cut off amount for canned chickpeas is 1/4 cup per meal and 1/2 cup canned lentils per meal. For a vegan low FODMAP diet, include quinoa, buckwheat, firm traditional tofu, tempeh, suitable nuts, nut butters and seeds.

  15. becky

    Thank you so much for your reply and suggestions!

    • Colleen

      You’re welcome, hope to see more of you soon. xo

      here’s our mailing list sign-up:

  16. Kristin

    Today is my first day doing the diet per doctor orders.
    What do you put in your coffee for anyone that is a coffee drinker?

  17. Kristin

    I don’t drink much anyway. But last couple of days I haven’t had much. And what I have is black. 🙁

    • Colleen

      I know it’s boring but you could also put regular sugar in there too. If you are just following the diet for the full two months to see what your triggers are, and coffee with your usual (cream, milk?) turns out not to be the culprit then it would be time to celebrate! But now, it’s recommended to follow the diet safely and then slowly add one food from each food group (then a second and a third) to see which are the culprits.

  18. Kristin

    Is caffenated tea safe?
    I can drink that plain.

    • Colleen

      I want to be clear that coffee and tea (except chamomile) have not been listed as high fodmap – but several experts suggest to LIMIT caffeine and to not have two cups in a row. Caffeine is a stimulant and can make the digestive tract move faster, where contents move through rapidly and lead to loose stools, cramping and diarrhea.

  19. Kristin

    That makes perfect sense.
    Thank you! I drink a lot of water anyways.
    No sodas!

    • Colleen

      Perfect! 6-8 glasses per day are recommended! So thankful you don’t drink soda-it’s so bad on so many levels :/

  20. Kristin

    I used to drink soda.
    Now I have a sip and it’s like yuck!
    How long have you done this diet?

  21. sandraa

    If xanthan gum is polysaccharides how it can be fodmop safe. ?

    • Colleen

      As a rule for the low fodmap diet, ass xanthan gum as follows:
      Breads – 1 heaping teaspoon
      Cakes – 1 teaspoon
      Cookies -1/2 teaspoon
      Muffins- 1 teaspoon
      Pastry – 1 teaspoon

  22. Veronica R Tovar

    Thank you for the update. I have been on the FODMAP diet since June 2014 when my Gastro doctor at the VA decided I should try it. I have lost 21 pounds and feel better.

    • Colleen

      You’re very welcome! What kind of digestive disorder do you have? ~ Colleen

  23. Kim Richardson

    This is a fantastic list! I’ve been on the low Fodmap diet for about 3 months after 5 years of medications, every imaginable test, and being sick all the time. I feel like a new person on this diet! I find that this list is pretty much all true to me. Thank you for taking the time to do all this! Also it’s always good to know there are others (many others!) in same boat–we’re not alone! Thank you!

    • Colleen

      You are so very welcome, thank you for taking the time to reach out to me. I put my heart and soul into this and hope to help many people just like myself. I wish that none of us ever had to go through this but at least we have mood and meditation as medicine! Keep taking great care of yourself! Hope you’ve signed up for our newsletter: ~ Colleen

  24. Melina

    Hi Colleen,
    Do you know anything about chamomile and / or oolong teas as being high polyol foods? Do you know if need to avoid? Chamomile seems to feel good on my belly when things get agitated.
    New to this Fodmap thing, so still testing out the waters. Thanks!

    • Colleen

      Hi Melina,
      Chamomile and Fennel are high FODMAP teas. Thank you for visiting us!

  25. Kristin

    Does anyone have a certain protein powder they use?

    • Colleen

      I like to use Jay Robb’s egg white protein powder – no issues with that! ~ Colleen
      Please join our newsletter:

  26. Kristin

    Where do you buy that?

    • Colleen

      Hi Kristin! Just look them up online. I find them in natural food stores but I know they sell online as well.

  27. Sherry

    I’ve seen that small quantities of chick peas and lentil are okay, but are all other beans off limits? I thought white beans might be okay? I’m also on a low acid diet for IC.

    • Colleen

      Hi Sherry,

      With chick peas (canned) as well as lentils (canned) 1/4 C is OK. Green and red lentils (boiled) has a moderate rating. Butter beans (canned) has a high rating. Boiled lima beans, haricot beans, red kidney beans and soya beans are also HIGH. Please be sure to sign up for our newsletter!

  28. Sherry

    Thanks for getting back to me so quickley, Colleen.I start this diet in one week and I’m trying to be “kitchen ready”. Now that I read (Jeremy Hendon) that green beans are technically a legume, he said they have very few Galactans and “are generally safe to eat, even if you can’t eat FODMAPS.” What do you think of including green beans?

  29. Shasta

    I’m 38 years old and I’ve just been diagnosed with crons and I’ve had for along time but it got to the point where I really thought I was going to die…..

    • Colleen

      There’s so many other people out there that are like you and understand. Lean on the FODMAP Life community when ever you need some positivity. 🙂 Feel better Shasta!

  30. joyce

    I’m still confused about Brussell Sprouts….not on the grocery list for low Fodmap….but there is a delicious recipe for them….thanks

  31. JD

    Is stevia powder safe to use on the fodmap diet?

  32. jhannes29

    strictly decaf green tea? How about white/plum tea ? Thanks always

    • Colleen

      White tea is OK!

  33. Sherry

    Please let me know if molasses, skim milk or low fat versions acceptable cheeses, Brummel and Brown Yogurt Spread, and” I Can’t Believe It’s Not Butter”…LO FODMAP?

  34. jhannes29

    all tea decaf? lemonade.?…grapefruit juice?

  35. Kristin

    Are hemp seeds safe?

  36. Wendy

    I thought sweet potato was high in Polyols?

    • Colleen

      Hi Wendy! Sweet potatoes are HIGH in polyols if you have 1 cup. They are OK as long as you have a 1/2 cup serving, as indicated on our grocery list. ~ Colleen

  37. Tom

    Hey there! What’s your best advice on butter and/or margarine? Some say margarine is okay, some say it’s high-FODMAP. What’s the best alternative from your point of view?

    • Colleen

      No both are OK on low-FODMAP. But I like to stay away from margarine as its processed. Try butter, Coconut oil, flax seed oil, – so many delicious oils to try!

  38. Heather

    Are any of the following acceptable for low FODMAP? Smart Balance light flaxseed oil spread, I Can’t Believe It’s Not Butter spray, or Parkay Squeeze? Thank you.

    • Colleen

      I was looking at the ingredients for the Smart Balance light flaxseed oil spread and it has highly processed vegetable oils. You’d be better off using butter or unrefined, organic oils like olive, avocado, flaxseed etc.!

  39. Jen Trudel

    I was wondering About Apple Cider Vinegar I know we can’t have apples but what about the vinegar?? Also coconut vinegar is out too?? Thanks Just really Love using vinegar on alot of things but not knowig which ones can really use!!
    Another Question what about Golden Berries (also know as gooseberries) or MulBerries?? Thanks so much!! sorry also wondering about Splenda?? I was told different things so not sure. Thanks!!

    • Colleen

      Hi Jen, I think you should download the Monash University Low-FODMAP app. That will help you with all your questions. If you cannot find a food or drink on there it’s because the food hasn’t been analyzed yet- which means you should just stick to the Low-FODMAP grocery list. 🙂 Happy Valentine’s Day!

  40. Jen Trudel

    Thanks Colleen… But i don;t have a cell i can do that on, old school cell,,, LOL!! How can i get it on my laptop? I was also wondering if you saw my other question about The Breath test? I am going on 2/24 and they tell me its is for lactose and I asked for the Hydregen one I believe its called.. is this all the same, Thanks if not than My Doctor was not listening to me once again and I SOooooooooo NEED ANSWERS, Thanks And HAPPY VALENTINES DAY TO YOU TOO 🙂 <3

  41. Sherry

    I’m going for the breath test ,too (to see if I have SIBO). My test says Hydrogen Breath Test on the script. I’ll be going on 2/23. Good luck, Jen Trudel!

  42. Jen Trudel

    Thank You Sherry!! You too… says Lactose test breath test… so I guess I am not getting what I need done… GREAT!! I ASKED AGAIN AND AGAIN THEY SAID THAT IT TESTED ALL OF IT.. ISWEAR I NEVER ET THE ANSWERS OR CARE I NEED!! SO FED UP! UGHHH!!

  43. Andrea

    How about psyllium husk?

    • Colleen

      Hi Andrea, for a fiber supplement?

  44. Rachel

    under dairy alternatives, you list a variety of many cheeses. Assuming you recommend these for people not sensitive to dairy? Why do u refer to them as alternatives?
    Thanks so much:)

    • Colleen

      Hi Rachel – The low-FODMAP diet negates foods high in lactose. Under “cheeses” I specify which cheeses are OK on the diet and what servings are tolerable. Limiting lactose consumption (if you’ve deferred hydrogen breath testing or testing is not available or if you haven’t documented lactose intolerance) with other fermentable short-chain carbohydrates is recommended by experts as
      a good starting point with the FODMAPs approach.

  45. Michelle

    Is licorice tea ok?
    Also is it ok to use ground almonds in baking?

    • Colleen

      Hi Michelle, I’ve not seen licorice analyzed for FODMAPs yet, although I’ve heard black licorice can help IBS symptoms. Black licorice is usually made with licorice extract, sugar, and a binder. The binder is sometimes a starch/flour, gum arabic, gelatin, or a combination thereof – so that’s where you might have issues. Buy a gluten free brand and know that some people w/IBS have trouble with gum arabic. Please subscribe to our newsletter and check us out on social media, thanks! Good luck – Colleen

  46. Shirley

    Hi. I have recently had a colon resection and find that just about everything I eat upsets my stomach and gives me huge amounts of foul smelling gas! I am very keen to begin the low fodmaps eating plan after finding this site. Do you have any suggestions other than sticking to the suggested food list. Shirley

    • Colleen

      Hi Shirley – sure! Plenty of suggestions. Drink plenty of fluids, keep a food diary to share with your healthcare professional and to help you see which foods and drinks cause you trouble. Get in some exercise everyday to help dispel gas. Take a low-fodmap probiotic. If you need further advice I provide nutritional counseling. Please subscribe to the blog to keep receiving our posts as their published! ~ Colleen

  47. Alyson

    Hi! Thank you for the list. I was just diagnosed with colitis and have been having a hard time finding what to eat. I’m still a little confused on what some of the measurements mean. I’m already dairy and gluten free. Is cashew milk ok? I also use alive pea protein powder. It’s an powder with amino acids and all kinds of plant based vitamin and minerals. It’s a all in one powder/supplement. Is it ok to use since my body is having a hard time absorbing nutrients?

    • Colleen

      Cashew milk is not OK as cashews are listed as high FODMAP. ‘Pea protein’ – if peas are high FODMAP, experts still say to stay away from pea protein. There’s plenty of other brands you could look into.

  48. Kelley

    Thank you having this helpful website available to people trying to navigate the low FODMAPs diet! I have been in pain for about 5 years now, I’m lactose intolerant, and I recently found out I have IBS. The low FODMAPs diet has been incredibly difficult and frustrating to follow, but having little to no pain after eating has certainly been worth it.

    • Colleen

      This is excellent to hear! Thank you for sharing and here is to your continued health!

  49. Hélène Pouliot

    Excellent. Thanks a lot, this is extremely helpful!

  50. Davina

    can i ask about granola …..what brands are ok for low fodmap?

  51. Brenda Wright

    One question on your grocery list. You show multi-purpose flour on your list. What kind of flour is this?

    • Colleen

      It simply means it can be used for many different recipes. On the low-FODMAP diet you would choose one that is wheat-free.

      • Jill

        What about bobs red mill all purpose flour? I just bought some but it says it’s made with fava beans. Is that ok?

        • Colleen

          Hi Jill, The first ingredient in that flour is also garbanzo bean flour which might trigger symptoms. I use Bob’s Red Mill Gluten Free 1-to-1 Baking Flour -it works great for most times when I need to sub out wheat flour for GF flour

  52. tradconmom

    I was surprised there wasn’t Cheddar on your list. I thought that was a hard cheese. How about black tea? Did I overlook that?

    What are your thoughts on probiotics?

    Thank you so much for your site. It’s the best I’ve found in my research 🙂 I’very had IBS for almost 20 years. I’m finally trying the FODMAPS.

    • Colleen

      You are right – cheddar is supposed to be there. I have gone through so much conflicting info, but Monash U is the only source I follow now for which foods to eat/not eat. Sue Shepherd developed the diet-it’s who’s info I followed from the start – but Monash is the one actually analyzing the foods.
      Probiotics – I take them everyday and they’ve definitely helped me. Everyone is different!
      Thanks again for reaching out, I appreciate it as its my goal to help you! Stay in touch and let me know how you do! ~ Colleen

      • Emma Manogue

        As others have replied this grocery list is just awesome. I wondered if I could ask about juice (cranberry) and if it’s ok to have some in small quantities. Or what would the best thirst quencher alternative to water. Also have you tried Aloe Vera Juice for stomach pain?

        • Colleen

          One glass of cranberry juice (250 ml) is low in FODMAPs 🙂 Apple, orange, tropical, blended juices are high in sorbitol or excess fructose = high in FODMAPs.

        • Colleen

          I have tried Aloe Vera and it has worked somewhat for me, but nothing mind-blowing! Everyone is different and you should consult with your doctor and record any symptoms.

  53. Joy

    Thank you for this grocery list! This is SUPER helpful! It’s going to make the conversion to this diet much easier for me!

    • Colleen

      Thank you Joy 🙂 I’m here to help anytime!

  54. Connie

    My 13 yr old was recently placed on a low fod map diet. I know,whole foods are best. As well as the particular lists to avoid. However do you know if jello in the plastic cups and or instant jello is tolerated? Thx

    • Colleen

      Hi Connie, Jell-O has not been analyzed by Monash University for FODMAPs so FODMAP experts generally say to avoid a food if that’s the case. Also, consider the ingredients-most of the time sugar or artificial sweetener and artificial flavors are used. Those may cause issues. I have read that gelatin might help with IBS, but again, Jell-O is not on the safe foods list for the low-FODMAP diet. Hope that helps!

  55. dina fuzaylov

    hi, i love this list, thank you for putting it together. on the FODMAP website avocado and grapefruit are listed as high, but does come up on this list. was wondering why

    • Colleen

      Hi Dina, Avocado is OK, just an 1/8th of a serving -per Monash University. A 1/2 serving of grapefruit is moderate in FODMAPs, so a 1/4 serving should be OK. Please join our email list!

      • dina

        thank you

      • Abby Duval

        Is 1/8 of a serving considered 1/8 of an avocado?

        • Colleen

          An 1/8th of a whole avocado – only 1/x per day is best!

  56. dina

    i have another question, almost every morning i have cramping and bloating even from water at times. however i can eat heavy food at lunch and i feel fine. i was told i have IBS, but i feel like it is mainly triggered (or i really feel it) when I’m not busy and taking it easy. However his too is not consistent and I might feel stomach cramps through out the day if I am tired or stressed out.

    • Colleen

      Hi Dina, It sounds like it could be many things. What’s best right now might be for you to keep a food diary, and record exercise, liquid intake and make note of any stressful situations in your life. Keep a diary for at least a week or until you get an appointment with a gastroenterologist who is an expert in IBS and an RD. This will help you to both understand what might be happening with your diet, environment and body!

  57. silvio fontana

    I have a 7+ year history of IBS, parasites now eliminated with massive amounts of Abx. My Colon is constantly blown and with extreme mucus. Switched to fodmap after three weeks of FMT and symptoms became worse to the point pain, gas and bloating was too severe so I had to stop after one week. I have followed a GAPS diet for the past 18 months with no improvement at all, debilitating to say the least. What options do I have????

    • Colleen

      Hi Silvio, I strongly advise that you seek out several opinions from gastroenterologists, registered dietitians and consider a naturopathic doctor as well. Advice on food alone is not what you need. Please let me know how you do. Colleen

  58. Nikki Kay

    Thank you so much for this list! It’s a time saving life saver! All the ‘yes’ foods compiled into categories = Awesome!

  59. dina

    thank you colleen, I appreciate your help.

  60. Karissa @WithOurBest (@withourbest)

    This website and specific page is a huge relief! I am glad you say only follow Monash. I have been reading and researching for a week. (Literally haven’t left the computer all weekend after this last embarrassing IBS situation – I am desperate!) But reading all these blogs and sites, is so confusing. Like, some people say yes to peanut butter, some don’t. Differing opinions is getting so confusing and making it hard for me to start and get in the mindset on being FODMAP Free. Is there a chance you have this list in a print-out friendly version????

    • Colleen

      Hi! So nice to meet you 🙂 I hear you about the embarrassing situations -that’s how I finally couldn’t take it anymore and found this diet. Stick to 2 tablespoons of nut butters, no cashews or pistachios. I work with some of the best RDs in the U.S. and U.K. and all agree Monash is the best source. They do the analyzing of the food after all. Sue Shepherd coined the term FODMAP, but even some of her information is inaccurate. She’s best for showing you the ins and outs of the diet and IBS. I do have a printable list for all email subscribers! A new one is being distributed soon- sign up! Chat with you soon~ Colleen

  61. Lorraine

    Oh ! I am soooooo glad to find your list . This will really help me! Than you, thank you !

    • Colleen

      Thank you Lorraine! So glad I could help! You can also sign up for our newsletter to get a printable list. We are sending out a new email in a couple days with the list. Thanks again! Colleen

  62. Venessa

    Hi ive just been told to start a fodmap diet due to symptoms of IBS! Im awaiting further test but in the mean time have been asked to avoid certain foods,im struggling with shopping as i dont know what to buy any more and living on a small budget and having to buy food for my family who dont have any health conditions re food as well as food for myself,If theres anyone who could give some advice or have any ideas would greatly appriciate it. Thanks venessa

    • Colleen

      Hi Venessa, Definitely take a stroll through all of our blog posts, as they will help you with tips and advice. Check out my Grocery List and Foods to Avoid page and also sign up for my newsletter we are sending out a new copy of our grocery list (printable) within the next couple of days. AND -join us on Facebook! Looking forward to helping you on your journey ~ Colleen

  63. Loretta Ward

    Hello. I notice in your food list that you include butter. Does butter have lactose in it because it is made from milk? I have a cook book which states that lactose changes in yogurt and cheese. Is this correct or should I stay with eating lactose free cheese and yogurt. I have noted your advice with regards to margarine. Thank you.

    • Colleen

      Butter has a very tiny amount of lactose in it and it is low-FODMAP!

  64. Suzie DeAngelis

    I didn’t see beans (kidney, black, etc) on your list. Can they be eaten in moderation?

  65. Juliette Harvey

    Is Soya milk ok as a low fodmap milk substitute

      • Sarah

        Hi Colleen, Just found your site today and I want to say thank you for making it! I’m a big believer in the low FODMAP diet and the support we can find online is really helpful.

        That said, I’m wondering if you know of a soy milk available in the US that is made from the soy bean protein. I’ve checked so many and that they are from the beans or isolate. Thanks.

  66. lovecheyennebodie

    Thanks for all this information. My doc said for me to go low FODMAP bc of stomach problems. It sometimes gets confusing on the do’s and don’ts. I have to remember tho that some things I can tolerate fine bc it gets a little daunting thinking I can’t have ALL the stuff that is high FODMAP.

    • Colleen

      It’s important to remember serving sizes and to keep everything in moderation. Also, have you been tested to rule out celiac disease and SIBO? And did you take a hydrogen breath test to test for a fructose, lactose or polyol absorption problem?

  67. Juliette Harvey

    Thank you Colleen. Just by chance I stumbled upon your site and find it quite interesting. I live in England and fortunately we grow our own veg so now I know what to plant, thank you.


  68. Juliette Harvey

    Good luck and hope you feel better soon.

  69. Juliette Harvey

    I would like to know if desiccated coconut is ok as I make my own granola with it.

  70. Lori Bogaerts

    I too wanted to Thank you for sharing this as I am just now having to shop and cook this way for my husband and it will just be easier for us both to eat this way. I apprecaite know what foods to be careful of and what we can enjoy. Thanks for sharing!

  71. Robyn

    is Rooibos tea a low fodmap? Robyn

    • Colleen

      Hi Robyn, These teas are said to have the lowest amounts of FODMAPs, so it’s best to just stick to these as I have not seen Rooibos tea analyzed yet:
      Peppermint tea
      Green tea
      White tea
      Black tea

  72. Leslie

    I did not see any comments about spices. How does Old Bay (seafood spice) fit into this diet? Also, salt, pepper, paprika etc. I am new to this blog so you may have addressed this already.

    • Leslie

      Never mind. I found the spice list. 🙂

    • Colleen

      Hi Leslie, These are OK on the low-FODMAP diet:

  73. Leslie

    One more comment. I thought I signed up for the newsletter but have not received it yet. I am anxious to get the “printable” grocery list that you referred to. How do I confirm that I am registered for the newsletter?

  74. yiscah

    As I sit here bloated, eating pistachios, I realize I need this grocery list 😉 Thanks for all of your research and time in putting this together, Colleen. Much appreciated!

  75. Sarah

    Hi Colleen
    Just started looking into FODMAPS, got started on SCD but feel FODMAPS is more suited to me.
    My question is are green peas high, low or moderate FODMAPS? I can not find anything definative on this

  76. Jen Trudel

    Hi Colleen
    i see that eggplant is down as lowfodmap but this is like the 2nd time i made it and i am FILLED WITH GAS. Does eggplant often do that?? I prepared it in the oven extra virgin Olive oil garlic (DOESN’T say infused so would that be the culprit ) is there duch thing as garlic oil not being infused? And what do i look for when wanting infused oil. Now i don’t know what is causing my gas. HELP!! Also… where can i find friendly spices i cannot find them on here. Thanks .. hope hear back REAL SOON. THANKS AGAIN?

  77. kiki

    Hi how do i know what is the right informatión there´s diferent lists of low FODMAP´S diet some include food that others have excluded, the importance of this (for me) is that the most of the veggies and fruits restrictions are what i love most 🙁
    thanks for the help 🙂

    • Colleen

      I only use information from the best source -Monash University where the low-FODMAP diet was conceived and also where they actually analyze foods. So please go ahead and use my info! Try this link to get a free printable low-FODMAP grocery list:

  78. Debbie

    I signed up through the above link for a printable grocery list but have not received it. Don’t know what happened. Thanks for the help.

    • Colleen

      Please email: itsafodmaplife at gmail dot com

  79. emanogue

    Hi Colleen, wondering about small quantities of dried fruit (cranberries and raisins) found within my granola, I’ve been picking them out, but are the two dried fruits ok if in small doses?

  80. Helen

    I was diagnosed with IBS in 2005. I was never given a proper diet to follow. I learned by trial and error. After having a Colonoscopy and Endoscopy this week, the doctor gave me a hand out of the FODMAP diet. So I am new at this type of diet. So glad I came across your website. Hopefully now, my life will change for the better. Thank you.

    • Colleen

      Hi Helen, I hope so! Be sure to check out for some free Infographics, more blog posts, recipes and info on nutritional counseling. You can also download our grocery list there too. Reach out if you have more questions! ~ Colleen

  81. Vicky

    Hello, I’m very new to all of this and I am just starting out on the FODMAP diet, I really need some improvements. I think I’m most effected by pasta, garlic and onions… I do like biscuits and my stomach can’t handle Viennese at all, what will that be high in? Sorry for chewing your ear, all this is very confusing and I can’t wait to feel a difference again. I stopped taking probiotics because they were expensive and now I’m hoping this might help me long term.

    Vicky xx

    • Colleen

      Hi Vicky,
      So fructans might be your big issue you think?
      Are you referring to Viennese cuisine or coffee? Please be more specific as to the food you are speaking of.
      If you are not working with a health professional who is an expert in this diet, I highly recommend checking out this section for books that will help:
      Check out these posts that are made for newbies:…/my-tops-posts-for-low-fodmap-diet-great-for-newbies/
      And download the Monash University fodmap app. Also make sure you stay up to date on our posts on Facebook!

  82. Amanda

    Hi, I have just started on the FODMAP diet. Good to hear butter ok, but in moderation. I am struggling with the no milk but haven’t tried lactose free milk yet. I am/was a huge chocolate eater, are the gluten free cakes from the supermarket ok? Even if they have have milk solids in them? Thanks Amanda

    • Colleen

      Hi Amanda, This diet negates lactose and foods that contain whey, curds, milk by-products, dry milk solids, and nonfat dry milk contain lactose. It would be advisable to not consume those gluten free cakes during the elimination phase. Remember to always check all gluten-free products for potential FODMAPs. Can I help with anything else?

  83. Brion

    What about Reece’s Peices (chocolate and peanut butter)?

  84. Katherine

    Hi Colleen. I have been trying your links to sign up for emails and everything and they aren’t working for me. I am new to the FODMAPs diet. I have Crohns and am recovering from a bowel resection due to a blockage. I can use all the info I can get to help me please.

    • Colleen

      Hi Katherine! Please send me an email to colleen @ boncalme .com so I can take care of you.

  85. Jen Trudel

    Colleen just recently had loke two slices avocardos and about half hour later and all night got pressure belly bloating pain. If this is on low why am i having a reaction? Also same applies to egglant if i touch it and also found recntly trying sorgum glour on baking i am having SYMPTOMS of wating gluten alm over agsin. Omg… help why would this be? Thanks Really hope you reply.

  86. Jen Trudel

    Hi Colleen,
    Can you PLEASE REPLY! I would Greatly appreciate it. You say it is ok to have Vegenaise for replacement of mayo but… main ingredient in Vegenaise is Soy and I thought Soy was a BIG NO NO to have?
    Also… I recently had two slices avacardo and about half hour later and all night got pressure belly bloating pain. If this is on low FodMaps why am i having a reaction? Also same applies to eggplant if i touch it and also found recently trying sorghum flour on baking i am having SYMPTOMS of eating gluten all over again. Omg… help why would this be? do you know if any others have had same reaction? Thanks Really hope you reply.
    Thanks so Much, Jen

    • Colleen

      Hi Jen,
      I just recently welcomed my first child into the world so I am busier than usual, but I hope you do know no matter what, I cannot answer every single question but I do try!
      I have never heard about soy being a big no-no. If you have an immune disorder or celiac, then yes it’s a no-no.
      How large were those slices of avocado? You should only be having an 1/8th of a whole avocado (which isn’t a lot)only 1x/day.
      How are you preparing the eggplant? It does draw in a lot of oil and that could cause you a lot of trouble. Stick to a 1/2 cup serving.
      In regards to sorghum flour -you might be more sensitive than others. It’s important that you keep a detailed Food & Symptom Diary so that you can have a better understanding of what’s causing you the most trouble. Download mine here:

      • Jen Trudel

        Hi Colleen
        Well i thought i saw no soy milk or anything on a lowfodmapes diet. I actually could never have too much soy like edeme or soy protein or milk have horrible bleeding gastritus so never could have.
        When i made egglant put salt on it to draw out liquid than baked with very lirrle extra olive oil garlic infused oil . Later i DIED AFTR EATING IT thought maybe was coincidence but npe had again deadly pain again. Then about the avacardo called slim avacardo only half of a half and in severe pain later. As for sorhgum fkour anyyime seem to have it it kills me ( so i think) but it has other gluten free flour alternatives in it too so not sure. Ughhhh i just seemto eat anything different latly and die in pain. Thanks

        • Colleen

          I think you should definitely work with a professional to help. I have been trained to help educate and inform people on this diet and to give guidance for the first and second phase of the diet -

  87. Georgina Miggiani

    Hi,I am lactose intolerant and have diverticulitis and was told to follow the low fod map diet , i see cheese and butter ,I love both can I includ them in baking or cooking

    • Colleen

      Hi Georgina, Yes you can. Make sure you choose low-FODMAP cheeses!

  88. Georgina Miggiani

    Thank you com. When I prepare food made with butter or cheese do I have to take the lactaid pills before eating .what ‘s best tea to have for bloating , which is my problem.

  89. Giorgio

    Hi I have to ask if instant coffe with almond milk is on low food map,and how to make peanut butter ,for making cookies for the kid’s thankyou

    • Giorgio

      Hi Colleen I would like you to settle an argument in the family. Is regular potato chips on are low food map ,( the kids will be happy if it’s a yes,)

      • Colleen

        Hi Giorgio, Potato chips are fine but stick to one small packet as the fats and oils in potato chips may cause unpleasant IBS symptoms.

    • Colleen

      Hi Giorgio, Yes instant decaf or regular is OK with low-FODMAP alternatives like lactose-free milk, almond milk, coconut, soy milk (soy protein) etc. is OK.

  90. erbua

    hi there, any news on black beans? Also I’m a vegan and usually drink cashew milk as it seemed the easiest on my stomach with coffee… I can’t do soy so my only other option would be almond milk (however is see too many almonds is iffy)… suggestions on which one? Thanks!

    • Colleen

      Hi Eruba, I do not see black beans listed on the Monash Fodmap App, however, most beans are high in fodmaps so I would just play it safe and negate it from your elimination phase. Cashews are high in fodmaps so again, negate that from your diet. Almond milk is fine at up to 1 cup!

  91. Mischelle

    Hi I checked out ◾Asafoetida powder as an alternative to onion and garlic in cooking but the packet stated contained gluten.

  92. Linde

    Thank you for this I have found relief from IBS after years of discomfort and pain.

    • Colleen

      You’re welcome, thank you for stopping by! Be sure to join my email newsletter 🙂

  93. Peter

    Hello what about date palm dried ??

    • Colleen

      Hi Peter, It has not been formally analyzed for its FODMAP content and dates are high in FODMAPs so you could either not try it, or try a little (making sure everything else in your diet is LOW in FODMAPs) then note if you have any symptoms. Hope this helps!

  94. Katurena

    Can you help me understand what to look for in the sourdough bread. I know on the low fodmap diet, honey and wheat are out but what about yeast? Also, is there anyone that can give me a brand of sourdough bread that would be tolerable on this diet, I have been buying the Udi’s bread but that is sooo expensive. Thanks for any and all help

    • Colleen

      Stay away from sourdough made with high FODMAP flours (such as wheat and rye).

  95. Lauren

    What about flax seed or flax seed oil? It’s granola and the oil I’ve seen in smart balance

    • Colleen

      Flaxseeds and flax seed oil are both low in FODMAPs!

  96. Astrid

    Thank you so much for your website! Starting my FODMAP diet yesterday and it’s already challenging as potatoes and bananas give me heart burn and I haven’t eaten in over a year. Where is almond meal? Is that no good either?

    Thank you again


    • Colleen

      Hi Astrid, Almond meal has not been analyzed yet by Monash University, however, I would assume it is high in FODMAPs as almonds themselves are only low if you eat 10 at a time. Hope this helps!

  97. Churp

    I’m sorry, but I find it extremely difficult to understand why every site or book I’ve ever read on fodmaps has conflicting information on the actual ranking of foods, hi, med, low. We need a totally trustworthy , scientific encyclopedia of high fodmaps. Comprehensive, and up to date. All these short lists are not helpful, and none of them agree with each other. It’s so frustrating.

    • Colleen

      Hi Churp,
      Please know that Monash University is the only original source you should trust for foods high or low in FODMAPs as well as appropriate servings. It’s the only source I use when I write about FODMAPs or distribute information. Monash is the only institution with a team of researchers that actually analyze and test foods for their FODMAP content (and a few of their faculty helped develop the diet!). Their data is evidence based, and it has been peer reviewed.

  98. Leslie

    I recently spoke to several folks who claim that having “bone broth” daily is extremely helpful for IBS symptoms. I do not see that anywhere on your blog. Can you please comment?

  99. Emma

    Hi Colleen,
    I read somewhere that cauliflower was ok if very smooth (pureed) like baby food consistency and could be tolerated in this form based on no fibrous or stalky pieces remaining, can you advise? I ask because I use this in place of potatoes for mash, well used to before I read the FODMAP grocery list etc. Thanks!

    • Colleen

      Hi Emma, Where did you read this and were they applying it to the low-FODMAP diet? Cauliflower is high in FODMAPs, even at a small serving of a 1/4 cup. However, if you know you do not malabsorb the Polyol mannitol, cauliflower may not cause you symptoms. You can always try and tiny amount and keep a record if you experienced any symptoms. Please be sure to sign up for my email newsletter!

  100. emanogue

    Thanks Colleen. I will try it again and see if I have symptoms. I believe it was a paleo article that I was reading. So I may have misread it or it may of course not be pure FODMAP related. Can you be tested for polyol malabsorption btw? Thanks. I’d be curious as I get so much gas with IBS no matter what I eat and I do follow the FODMAP list very closely.

    • Colleen

      Hi, Yes you can be tested for polyol malabsorption. Where do you live?

      • emanogue

        Oh great! I live in DFW area. Bedford TX 76021. Thanks again!

  101. lacesmusic

    I do Hot Yoga, so I usually have coconut water 12 -15 oz after class or Emergen-c. Should I be changing this? Thanks!

    • Colleen

      Hi there, I just took a look at Emergen-C Immune + Super Orange and the first ingredient is fructose. If you know you do not malabsorb fructose then you can continue eating foods with fructose. Otherwise I would avoid it during the Elimination Phase. Also coconut water (packaged) is low at 100ml which translates to 3.38 ounces. So you are having much more than you are supposed to, however again, the FODMAP here is the Polyol-sorbitol. As long as you know you do not malabsorb sorbitol you can continue enjoying coconut water. Hope this helps!

  102. Brigitte

    I seem to be unable to tolerate coconut oil milk etc. leave me a little bilious but small amounts of coconut shredded seems ok. Is this normal ?

    • Colleen

      Hi Brigitte, Nothing can really be classified as “normal” for anyone with IBS because we all react differently to food, stress and our environment. Since coconut oil/milk/shredded are all processed differently and come from different parts of the coconut it could just be that shredded coconut might not be causing you an issue because of the higher amount of fiber and the way it’s processed, but that’s just an assumption. It’s best to just stick with what works and keep notes on what does not. Are you planning on doing the Challenge phase?

  103. Emma

    I’m very curious about the FODMAP status of nutritional yeast (such as Bragg). Any information?

    • Colleen

      Hi Emma, Nothing as of yet but I do use it myself. Nutritional yeast is deactivated yeast (yeast is low-FODMAP) made from Saccharomyces cerevisiae, which is grown on molasses (molasses is low-FODMAP) and goes through a process in which it is killed to “deactivate” it. If you like nutritional yeast you should know it has not been formerly analyzed for FODMAP content, but it might be something you try in a small amount to measure your tolerance or you can add to your diet after completing both phases.

  104. Leslie

    I get a bit confused where to write in order to get a comment reply. So I will try again here. I have written (somewhere on this site) to ask what your opinion is on Bone Broth. I have heard so much about it and I am trying it now. I bought some at a store, which I thought was tasteless and very unappealing. Then I made some, which was really a pain. And now I have a great source to buy some which is homemade (in Baltimore) and it is so much better. But I wanted to know your thoughts. Is it just a trend? Is it FODMAP friendly? How much should I eat in a day?

    • Colleen

      Hi Leslie, Thanks for your patience. I receive hundreds of questions every week and truly do my best to get to them. So to answer your question, yes bone broth can be low-FODMAP, it just depends on the ingredients used. You can’t use onion and if you use celery, just a 1/4 medium stalk is low in FODMAPs. You’ll need to check over ingredients and recommended low serving sizes. I have heard many good things about it and will be trying it myself this weekend and sharing a recipe soon.

  105. Leslie

    Thanks so much. I don’t mind being patient. I think you are amazing. I just wanted to be sure that I was following the correct protocol for writing in. I think the bone broth has value but some products on the market just don’t taste good to me. Lately, I have been adding a bit of roasted turkey meat, or some steamed zucchini or even a few chunks of baked potato to make it more palatable. I will stop for a few days to have a stool analysis done and then begin again.
    Thanks again for your dedication to this site EVEN after a baby!!!

    • Colleen

      I like it when I add meat to bone broth too. I did that for my most recent recipe, did you see it?

  106. Jill

    Are there any sodas safe to drink? Birch beer? My husband is having a hard time acclimating to this food change. It’s taken him years to accept that he needs to change his eating habits in order to feel better… But he’s REALLY missing soda. Any suggestions?

    • Colleen

      Hi Jill, The thing is, soda *might* be what is causing your husband trouble. The carbonation doesn’t help with IBS. My husband likes soda too but he never feels good after drinking it, let alone the fact that most sodas are made with HFCS. When you look at natural sodas, they are healthier but most are made with a sugar alcohol called erythritol which may also cause him some grief. Has he tried making different flavored waters? Or how about coconut water? He’ll need to stick to 100 ml which is low-FODMAP:

  107. JJ B

    what about the different flavors of rice cakes like apple cinnamon/ chocolate/ white cheddar?

    • Colleen

      Hi there, Well apples are high in FODMAPs and white chocolate is moderate in FODMAPs, so consider staying away from those. Dark chocolate covered rice cakes may work – it depends on the ingredients! Also if it says “natural apple flavor” the FDA does not require companies to list what those natural flavors are derived from or their content. So even if a rice cake is not made with actual apples, you still don’t know what’s in that flavoring. Try organic
      cinnamon flavored rice cakes instead:

  108. Mona

    I have sever diarrhea predominant IBS
    I am following the low for map diet strictly
    Used to work great but it is not as good as before
    I was investigated for a lot of other medical problems it turns to be just IBS
    Even minimal use of foods intermediate in FOD MAP triggers bad diarrhea
    I have constant feeling of incomplete emptying
    The only thing I guess could be a contributing factor is Coffee
    1-2 cups per day
    Any suggestion

    • Colleen

      Hi Mona, Yes coffee could be the issue. Is it caffeinated and what do you put in it?

  109. eveangelix

    Hi, I have a moderate case of IBD (Crohns/Colitis) and I was wondering if this diet would be suitable for me to try? Any time I have a flare up I am automatically placed on a low residue diet, which does work to calm symptoms for a while, but is not very healthy. I am really eager to eat healthy, but not aggravate my tummy. Wholegrain foods, and wheat seem to be a big problem for me, and I believe vegetables (like cabbage) may have been the cause of a more recent flare up.
    I’m getting a little frustrated, as I am restricted to very plain foods which aren’t very healthy for “normal” people. I would be really grateful for any advice you could suggest. Many thanks, Eve

    • Colleen

      Hi there – No, you’re not supposed to try this during a flare, I’m sorry. How long do your flares last for?

      • eveangelix

        Hi Colleen, Thank you for replying so quickly.
        I’m actually just out of my flare. They can sometimes be quick at a couple of weeks, which is when I go straight to eating very plainly and focusing on getting better. I have just had enough of the “low residue” diet as it doesn’t seem good for a long-term solution. Although I can completely understand why I wouldn’t be able to try something so new when I would be in a flare-up.

  110. Kelsey

    I’m a little confused about carob powder. Is 1 teaspoon okay once a day or a couple times a week, or should it be avoided all together? I am working to manage several autoimmune conditions and for the next few months I am devoted to an AIP/Paleo and Low-FODMAP diet. I would like to make the AIP version of coffee which includes dandelion root tea, chicory and carob powder. Will this be okay? Being on such a restricted diet is hard and I look forward to the small things 🙂 Thank you!

    • Colleen

      Hi, Since carob powder does come with a moderate serving as well (1 1/2 heaped teaspoons) it’s advised to have just one low-FODMAP serving of it per day. You may also test your own tolerance to see if having another teaspoon later on in the day triggers any symptoms- remember we are all different in how we handle FODMAPs. Dandelion tea (1 cup/250 ml) made weak with water is low but chicory is a high-FODMAP so the answer is no, but again, you can always try it making the dandelion tea weak, keeping to 1 teaspoon carob and a low serving of chicory and see how you do.

  111. Amy

    Thank you so much for this! What about cooking with cayenne pepper? I feel
    Like I saw that was okay and wanted to double check. Thanks!

    • Colleen

      Also known as chili powder – 1 teaspoon is low.

  112. Blanca

    Green, red, and yellow peppers kill me!! Why are they on the safe list? Peppers, onions, and garlic have been giving me problems ALL my life. My parents thought I was picky. Aside from not liking the taste my intestines didn’t like them either. Whole wheat products don’t agree with me but processed wheat products do just fine…actually make me regular. We’re all different. Apples and pears are the other two culprits. Other fruit don’t bother me. Broccoli and cauliflower started bothering me after I learned to like them roasted. I never liked them before then. Picky taste buds…now I think that if you we don’t like the taste, our intestines properly don’t like them either! Listen to your body…if you’re called picky, so be it!!!

    • Colleen

      So true Blanca 🙂

  113. sylvia mifsud

    Thanks for the extensive list. But how come all food is marked with limited amount? I mean I thought eggs and potatoes would at least be safe to consume in any amount? I also wonder on what foods can I rely when I am still hungry after a meal?


    • Colleen

      Hi Sylvia, If they are not market as moderate in FODMAPs and are low (read my instructions) those are just recommended standard serving sizes for a balanced diet. The key to a healthy diet for anyone is to balance your plate (or snacks) with vegetables, fruits, protein, seeds, nuts and in the low-FODMAP diet, lactose free or low lactose foods. Does that help?

  114. Georgie

    Hi Colleen. I need help with stews and soups sow all the family can enjoy the meal . What to do when it comes to onions or celery or garlic . Thank you Georgie

    • Colleen

      Hi Georgie, You should make your own at home and use garlic-infused oil or you can saute onions or garlic in oil for a few minutes, being sure to remove them before adding other ingredients. They’re not soluble in oil -so the FODMAPs don’t leech out. Asafetida powder is another substitute (get a wheat-free version) but I think the latter methods are better for stews.

  115. Mandy

    I’m hoping that somewhere it will be pointed out how bad soy is for endocrine and reproductive health…especially for women. The rest of this list is great! I’m glad you mention staying away from things simply because they aren’t healthy! It’s so important to not just eat blindly what our bodies will tolerate, but to eat what is good for our bodies! Thank you SO MUCH for all of this fantastic information! 🙂

    • Colleen

      You’re very welcome!

  116. Wendy

    Thank you for this informative site it’s fab . I have had painful lower abdominal flare ups for 3 years had endoscopy and barium enema but all clear .. My stomach is so bloated I feel I look six months pregnant and I can’t shift it also my stomach feels so distended it’s uncomfortable’s this normal for gluten intolerance ?? So I have decided to follow this diet .. Do you feel it may work
    Many thanks Wendy

    • Colleen

      Hi Wendy, the diet works for around 70% of people who try it (successfully, following the diet the correct way and usually with support). I am not sure what might actually be causing your abdominal pain but yes, wheat in gluten products has been known to trigger those symptoms. It’s wise to keep a Food & Symptom Diary to monitor everything you eat, drink, your bowel movements, any stress – then you can get a more accurate understanding of your triggers. It might or might not be more than just gluten.

  117. Ellen

    I’ve been diagnosed with IBS and am just starting the elimination phase of the Fodmap diet. Up to this point, I’ve been eliminating foods from my diet that I believe to trigger my IBS (oatmeal, nut butters, almonds, rice cakes), but I’m not 100% sure if those are the culprits. Should I add them back in (in moderation) since they are low Fodmap? Thanks!

    • Colleen

      Yes you can add them back in but be sure to follow serving sizes. Example- almonds are low, but at 10 nuts/serving. Oatmeal is low but at a 1/4 cup dry serving. I personally don’t eat oatmeal anymore because it caused such horrible gas.

  118. Tanya

    Hi there! Thanks for this great article 🙂 it says for shredded coconut 1/4 cup but do you know how much coconut butter would be ok? Or would that be same as shredded .. Thankyou:)

    • Colleen

      Hi Tanya, I’d stick to 2 tablespoons or less.

  119. Nanette

    I’m brand new at this whole thing. I was diagnosed with gastroparesis a few weeks ago. Went on that very difficult diet…no fresh fruit or veggies…a lot of white bread, applesauce with very little nutritional value and no fiber. It didn’t help at all. Now I’m starting the fodmap diet which is practically opposite from the gastro diet. I’m not sure where to start.

    • Colleen

      How has the diet been for you so far?

  120. Robyn

    This might sound silly but are the serving suggestions per meal or per day? Is it okay to mix two together like peanut butter and celery? I’m so miserable and I need to get my ibs under control. 🙁

    • Colleen

      Hi Robyn, When something has a moderate FODMAP rating, it’s best to enjoy once /day to be on the safe side. Peanut butter is not a FODMAP (unless made with a high-FODMAP like honey) so pairing it with celery would be OK. Stick with a 1/4 stalk of celery max.

  121. Val Tucer

    I am newly FODMAP And have noticed that some of you recommendations differ from the MONASH Univercities diet?

    • Colleen

      Which recommendations are you speaking of?


    Great article. Thank you for your time in helping me get educated on the matter.

  123. Sandy Pedelty

    My brother suggested I might like this blog. He was totally right. This post truly made my day. You cann’t imagine just how much time I had spent for this info! Thanks!|

  124. Sujata Banerji

    Does oats mean white oats as in Quaker oats?

    Also as a newbie I can’t help asking how anyone maintains their weight with such limited portions?? I am constantly struggling to stop my weight from plummeting and my portion sizes are always naturally (appetite wise) much more than what is indicated here. This part is really discouraging me.

    • fodmaplife

      Hi Sujata, Well to the oats you can always add fats from chia seeds, nut butters and also add in low-FODMAP fruits too! Make all your low-FODMAP meals well balanced with veggies and/or fruits, protein, carbs, nuts/seeds, and add lactose-free dairy when possible.

  125. online grocery lucknow

    Thank you so much for your website! Starting my FODMAP diet yesterday and it’s already challenging as potatoes and bananas give me heart burn and I haven’t eaten in over a year.

  126. Lida

    Hi just starting FODMAP and while your lust is extensive I cannot find i formation on acceptable salad dressings. Can uou advise on both store bought and homemade?

      • LowFODMAP_lover

        Living with irritable bowel syndrome (IBS) on the low FODMAP diet can be difficult. I’ve always been looking for low FODMAP food list. I’m glad you mentioned Casa de Sante –

        They’re one of my go-to stores too! I just love their Low FODMAP products and recipes.

        Thanks for this much needed info! Cheers to our low FODMAP journey!

        • fodmaplife

          You’re every welcome!

  127. paul.lynch01

    Hi, i was wondering about pea protein powder combined with brown rice protein powder, is it low or high fodmap? thanks.

    • fodmaplife

      They are both low so that should be fine!

  128. Chrissy

    IS rooibos tea low fodmaps?

    • fodmaplife

      YES, made weak or strong with water.

  129. Katherine Greer

    This is the most helpful, comprehensive fodmap list out there. When one has to navigate dozens of food intolerances and food avoidance lists it’s nice to see one that helps you moderate some of the things that are totally forbidden. I mean we need to eat something. Thank you.

    • fodmaplife

      Thanks Katherine! Good luck on the diet.

  130. Becca

    Hi Colleen,
    Thank you so much for this. I just wondered – is it ok to mix two cereals together e.g 1/2 gluten free corn flakes and 1/4 rice flakes to pad out breakfast a bit more. Also do you know if gluten free cheerios are low fodmap?

    • fodmaplife

      I am sure it is, just depends on the types of cereals. What cereals were you looking to mix?

  131. Lacey

    Thank you for this wonderful list. I am just starting the fodmaps diet. I see that carob powder is listed as high fodmaps. I have insomnia and drink the brand Yogi kava every night. The ingredients list organic carob pod. I can’t find any information to differentiate between the pod and powder. Do you happen to know if this would be high fodmaps too, or should it be ok to consume?

    • fodmaplife

      Hi Lacey – best to avoid!

  132. Sarah Calderwood

    What about Rooibos tea? Thanks 🙂

    • fodmaplife

      According to Monash, Rooibos tea made in Africa is low-FODMAP. Make sure when buying teas that no high-FODMAP teas have been mixed in (like chamomile) and avoid chicory root fillers in herbal tea bags.

      • Sarah calderwood

        Thank you so much!

  133. Kurkle

    You can’t have honey on low fodmap!!

    • fodmaplife

      Nope no honey, but you can have maple syrup, brown rice syrup, brown sugar, coconut sugar, stevia powder, etc. Look for this info on FODMAP apps such as Monash and FODMAP Friendly.

  134. Julie

    Hi. Thanks for this extensive list. However, I’m confused about the entry for Butter beans which says: “Butter beans, canned (1/4 cup) (3 tablespoons moderate)*contains moderate amounts of Oligos-GOS. Limit intake”
    If this is saying 3 tablespoons is moderate FODMAPs, that wouldn’t agree with 1/4 cup being low or safe FODMAPs since 1/4 cup equals 4 tablespoons. Perhaps the safe, low FODMAP serving is 1/8 cup or 2 tablespoons?
    Please explain the entry for butter beans. Thanks.

    • fodmaplife

      That is a very good question and great you picked up on that. That’s the exact servings that Monash FODMAP lists on their app. I would have to reach out to them and see.


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