FODMAP Ingredient Quiz

Carrot — Carrots are low FODMAP at any serving size. A safe, crunchy staple for soups, salads, and snacking.

Strawberry — Strawberries are low FODMAP. You can safely enjoy up to 10 medium berries per sitting.

Blueberries — Blueberries are low FODMAP in small portions (about ¼ cup). A safe, antioxidant-rich choice.

Eggs — Eggs contain zero FODMAPs and are one of the safest protein sources for people with IBS.

Banana — Firm, slightly unripe bananas are low FODMAP. Very ripe (heavily spotted) bananas are higher — keep portions small.

Potato — Potatoes are low FODMAP and very filling. Baked, boiled, or mashed — all safe in standard servings.

Cucumber — Cucumbers are low FODMAP. They're 95% water and completely safe to eat at any serving size.

Bell Pepper — Red, yellow, and orange bell peppers are all low FODMAP and full of vitamin C. Great raw or cooked.

Spinach — Spinach is low FODMAP in both raw and cooked forms. A safe, nutrient-dense leafy green.

Lactose-free Milk — Lactose-free milk has the same taste and nutrition as regular milk but without the FODMAP lactose. A great swap.

Tomato — Tomatoes are low FODMAP at 1 medium tomato per serving. A versatile, safe kitchen staple.

Kiwi — Kiwi is low FODMAP at 2 fruits per serving. It also contains actinidin, an enzyme that aids digestion.

Orange — Oranges are low FODMAP at 1 medium fruit. Vitamin C-rich and safe for most people with IBS.

Oatmeal — Rolled oats are low FODMAP at ½ cup dry. A safe, filling breakfast — just watch your toppings.

Pineapple — Pineapple is low FODMAP at 1 cup (140g). One of the few tropical fruits that is safe on the Low FODMAP diet.

Green Beans — Green beans are low FODMAP at up to 15 beans per serving. Crunchy, versatile, and gut-friendly.

Walnuts — Walnuts are low FODMAP at 10 walnut halves (30g). A great snack with healthy omega-3 fats.

White Rice — White rice is completely free of FODMAPs and one of the safest foods for IBS. Eat as much as you like.

Zucchini — Zucchini is low FODMAP at up to 65g per serving. A great low-carb, gut-safe vegetable.

Peanuts — Peanuts are low FODMAP at 28g (about 32 peanuts). A protein-rich, satisfying snack — just avoid added honey or high-FODMAP flavourings.

Dark Chocolate — Dark chocolate (70%+) is low FODMAP at 30g (about 5 squares). A surprising safe treat — milk chocolate is not.

Garlic — Garlic is one of the highest FODMAP foods — extremely rich in fructans. Even tiny amounts can trigger symptoms.

Onion — Onions are very high in fructans and a top IBS trigger. This includes white, yellow, red, and spring onions.

Apple — Apples contain both excess fructose and sorbitol — a double FODMAP hit that reliably causes gut distress.

Honey — Honey is high in free fructose and a common hidden trigger. Use maple syrup as a low FODMAP alternative.

Mango — Mango is high in fructose. A small ¼ cup may be tolerated, but a whole mango will almost certainly cause issues.

Mushroom — Most mushrooms are high in mannitol (a polyol). They're one of the sneakiest hidden triggers in cooked dishes.

Watermelon — Watermelon is very high in fructose — one of the highest FODMAP fruits. Best avoided entirely.

Cow's Milk — Regular cow's milk is high in lactose. Switch to lactose-free, oat, or rice milk for a safe alternative.

Asparagus — Asparagus is high in fructans. Even just 2–3 spears contain enough to trigger symptoms in sensitive people.

Wheat Bread — Regular wheat bread is high in fructans. Choose certified sourdough (long-fermented) or gluten-free bread instead.

Cashews — Cashews are high in GOS — even 10 nuts is enough to be a problem. Macadamias are a great low FODMAP swap.

Pear — Pears are very high in sorbitol and excess fructose — a double trigger. Even half a pear can cause significant bloating.

Peach — Peaches are high in sorbitol. The sorbitol content is especially high in yellow-flesh peaches. Avoid or limit strictly.

Cherry — Cherries are high in both sorbitol and fructose. Even 3–4 cherries can be problematic for sensitive individuals.

Avocado — Avocado is high in sorbitol at typical serving sizes. ⅛ of an avocado may be tolerated, but half will likely cause symptoms.

Leek — The white bulb of leek is very high in fructans — similar to onion. The green tops are low FODMAP, but most recipes use the bulb.

Pistachios — Pistachios are very high in both GOS and fructans — one of the worst nuts for IBS. Even 10 nuts exceeds the safe threshold.

Grapes — Grapes are high FODMAP due to excess fructose. Even a small serving can trigger bloating and discomfort in sensitive individuals.

Lentils — Lentils are high in GOS. Even well-rinsed canned lentils at a normal ½ cup serving exceed the safe FODMAP threshold.

Kidney Beans — Kidney beans are very high in GOS. Even in small portions, they consistently trigger bloating and cramping in IBS sufferers.

Artichoke — Artichoke is one of the highest-FODMAP vegetables — extremely rich in fructans. Even a small amount is a significant trigger.

Wheat Pasta — Regular wheat pasta is high in fructans. Use rice, corn, or quinoa pasta as easy low FODMAP swaps.

Yogurt — Regular yogurt is high in lactose. Opt for lactose-free yogurt or hard/aged cheese instead.