The Low FODMAP Food List (2026 Edition)

This list brings together foods generally considered lower in FODMAPs, based on published FODMAP research. It's designed as a practical starting point for shopping and cooking during the elimination phase. Keep in mind that FODMAP content is dose-dependent: a food that's lower FODMAP in a moderate serving can have higher FODMAP content in a larger one. A registered dietitian can give you portion guidance tailored to your needs.

For individual food lookups and real-time FODMAP checks, the Stummy FODMAP checker covers 599 foods, with FODMAP types and lower-FODMAP alternatives.

Vegetables — Lower FODMAP Options

• Carrots — very low FODMAP content
• Zucchini (courgette) — lower FODMAP in moderate servings
• Spinach — very low FODMAP content
• Bell peppers (red, yellow, green) — lower FODMAP in moderate servings
• Eggplant — lower FODMAP in moderate servings
• Green beans — lower FODMAP in moderate servings
• Lettuce and leafy greens — very low FODMAP content
• Tomatoes (common) — lower FODMAP in moderate servings
• Cucumber — lower FODMAP
• Bok choy — lower FODMAP
• Potatoes (white) — very low FODMAP content, plain preparation
• Sweet potato — lower FODMAP in small servings; higher content in larger portions
• Broccoli (heads only) — lower FODMAP in moderate servings; the stalk has higher FODMAP content
• Kale — lower FODMAP

Vegetables with Higher FODMAP Content to Be Aware Of

• Garlic and onion in all forms — including garlic powder, onion powder
• Leeks (white part), shallots, spring onion (white part only — the green tops are lower FODMAP)
• Asparagus, artichoke (high in fructans)
• Cauliflower (higher mannitol content)
• Mushrooms (higher mannitol content)
• Celery in larger amounts (higher polyol content)

Fruits — Lower FODMAP Options

• Strawberries — lower FODMAP
• Blueberries — lower FODMAP in small servings; higher at larger amounts
• Oranges and mandarins — lower FODMAP
• Banana (ripe but not overripe) — lower FODMAP; overripe bananas have higher fructan content
• Kiwi — lower FODMAP
• Grapes — lower FODMAP in moderate servings
• Pineapple — lower FODMAP in moderate servings
• Cantaloupe melon — lower FODMAP in moderate servings

Fruits with Higher FODMAP Content to Be Aware Of

• Apples, pears — higher excess fructose content
• Mangoes, watermelon, cherries — higher fructose or polyol content
• Dried fruit — concentrated FODMAP content across most types
• Fruit juice — concentrated fructose, higher in most varieties
• Stone fruits (peaches, plums, apricots, nectarines) — higher polyol content

Proteins — Generally Lower in FODMAPs

Most unprocessed proteins have very low FODMAP content:

• All plain meat and poultry (beef, chicken, pork, lamb) — in plain preparation
• All plain fish and seafood
• Eggs
• Firm tofu — lower FODMAP (silken tofu has higher FODMAP content)
• Tempeh — lower FODMAP

Things to check: marinated meats often contain garlic or onion; processed meats may contain inulin (added fiber); some sausages include seasoning blends with higher-FODMAP ingredients. Reading ingredient labels matters.

Grains and Carbohydrates

• White rice and brown rice — very low FODMAP content
• Rice noodles and rice pasta — lower FODMAP
• Rolled oats — lower FODMAP in standard servings; higher at larger amounts
• Gluten-free pasta — lower FODMAP in most varieties; check ingredient list for added inulin or chicory root
• Sourdough spelt bread — lower FODMAP; the long fermentation process significantly reduces fructan content
• Corn tortillas — lower FODMAP
• Quinoa — lower FODMAP
• Polenta (cornmeal) — lower FODMAP

Dairy and Dairy Alternatives

• Lactose-free milk — very low FODMAP content
• Hard cheeses (cheddar, parmesan, Swiss, brie, camembert) — lower lactose content, generally well-tolerated
• Lactose-free yogurt — lower FODMAP
• Almond milk (unsweetened) — lower FODMAP; check for added inulin
• Oat milk — lower FODMAP in moderate servings; check for added chicory root or inulin
• Rice milk — lower FODMAP in moderate servings

Condiments and Extras

• Olive oil, butter — lower FODMAP (lactose in butter is minimal)
• Garlic-infused oil — a useful substitute; the FODMAPs in garlic don't transfer to the oil, making this a popular option for adding garlic flavor
• Soy sauce (tamari or gluten-free varieties preferred during Phase 1)
• Maple syrup — lower FODMAP in small amounts
• Dark chocolate — lower FODMAP in small amounts
• Most fresh herbs — generally very low FODMAP content