Free food guide
Is it low FODMAP?
Search 195 everyday foods. Each rating is for a typical serving and breaks down all six FODMAP groups — because portion size matters, and most people only react to one or two groups.
- low
- 95 low
- moderate
- 29 moderate
- high
- 71 high
195 foods
Dairy
- Almond milk1 cupLow FODMAP
- Butter1 tbspLow FODMAP
- Cheddar cheese40 gLow FODMAP
- Coconut milk1/4 cupLow FODMAP
- Cottage cheese1/2 cupHigh FODMAP
- Cow's milk1 cupHigh FODMAP
- Cream1/4 cupModerate FODMAP
- Cream cheese2 tbspModerate FODMAP
- Greek yogurt170 gModerate FODMAP
- Ice cream1/2 cupHigh FODMAP
- Lactose-free milk1 cupLow FODMAP
- Lactose-free yogurt170 gLow FODMAP
- Oat milk1 cupModerate FODMAP
- Rice milk1 cupLow FODMAP
- Ricotta1/4 cupHigh FODMAP
- Sour cream2 tbspModerate FODMAP
- Soy milk (whole bean)1 cupHigh FODMAP
- Yogurt170 gHigh FODMAP
Dishes & snacks
Drinks
- Apple juice1 cupHigh FODMAP
- Beer1 canLow FODMAP
- Black coffee1 cupLow FODMAP
- Black tea1 cupLow FODMAP
- Chai tea1 cupModerate FODMAP
- Chamomile tea1 cupHigh FODMAP
- Coconut water1 cupModerate FODMAP
- Kombucha1 cupModerate FODMAP
- Latte1 cupHigh FODMAP
- Orange juice1 cupModerate FODMAP
- Rum1 shotHigh FODMAP
- Soda1 canHigh FODMAP
- Sparkling water1 glassLow FODMAP
- Wine1 glassLow FODMAP
Fruit
- Apple1 mediumHigh FODMAP
- Apricot2 apricotsHigh FODMAP
- Banana1 medium ripeModerate FODMAP
- Blackberries1/2 cupHigh FODMAP
- Blueberries1 cupLow FODMAP
- Cantaloupe3/4 cupLow FODMAP
- Cherries10 cherriesHigh FODMAP
- Coconut1/4 cupLow FODMAP
- Dates2 datesHigh FODMAP
- Figs2 figsHigh FODMAP
- Firm banana1 mediumLow FODMAP
- Grapefruit1/2 fruitModerate FODMAP
- Grapes1 cupLow FODMAP
- Kiwi2 smallLow FODMAP
- Lemon1 tbsp juiceLow FODMAP
- Mandarin1 mediumLow FODMAP
- Mango1/2 cupHigh FODMAP
- Nectarine1 mediumHigh FODMAP
- Orange1 mediumLow FODMAP
- Papaya1 cupLow FODMAP
- Passion fruit1 fruitLow FODMAP
- Peach1 mediumHigh FODMAP
- Pear1 mediumHigh FODMAP
- Pineapple1 cupLow FODMAP
- Plum1 mediumHigh FODMAP
- Pomegranate1/4 cup seedsModerate FODMAP
- Raisins1 tbspModerate FODMAP
- Raspberries30 berriesLow FODMAP
- Strawberries5 mediumLow FODMAP
- Watermelon1 cupHigh FODMAP
Grains & bread
- Bagel1 bagelHigh FODMAP
- Barley1/2 cupHigh FODMAP
- Brown rice1 cup cookedLow FODMAP
- Buckwheat1/2 cup cookedLow FODMAP
- Corn flakes1 cupLow FODMAP
- Corn tortilla2 tortillasLow FODMAP
- Couscous1 cupHigh FODMAP
- Croissant1 croissantHigh FODMAP
- Egg noodles1 cup cookedHigh FODMAP
- Flour tortilla1 tortillaHigh FODMAP
- Gluten-free bread2 slicesLow FODMAP
- Gluten-free pasta1 cup cookedLow FODMAP
- Granola1/2 cupModerate FODMAP
- Oats1/2 cup dryLow FODMAP
- Polenta1 cupLow FODMAP
- Popcorn2 cupsLow FODMAP
- Quinoa1 cup cookedLow FODMAP
- Rice cakes2 cakesLow FODMAP
- Rice noodles1 cup cookedLow FODMAP
- Rye bread1 sliceHigh FODMAP
- Sourdough bread2 slicesLow FODMAP
- Wheat crackers5 crackersHigh FODMAP
- Wheat pasta1 cup cookedHigh FODMAP
- White bread2 slicesHigh FODMAP
- White rice1 cup cookedLow FODMAP
- Whole wheat bread2 slicesHigh FODMAP
Legumes
Nuts & seeds
- Almonds20 nutsModerate FODMAP
- Cashews10 nutsHigh FODMAP
- Chia seeds2 tbspLow FODMAP
- Hazelnuts20 nutsModerate FODMAP
- Macadamias20 nutsLow FODMAP
- Peanuts32 nutsLow FODMAP
- Pecans10 halvesLow FODMAP
- Pistachios30 nutsHigh FODMAP
- Pumpkin seeds2 tbspLow FODMAP
- Sunflower seeds2 tspLow FODMAP
- Walnuts10 halvesLow FODMAP
Protein
- Bacon2 slicesLow FODMAP
- Beef150 gLow FODMAP
- Chicken breast150 gLow FODMAP
- Eggs2 eggsLow FODMAP
- Firm tofu2/3 cupLow FODMAP
- Ham2 slicesLow FODMAP
- Lamb150 gLow FODMAP
- Pork150 gLow FODMAP
- Salmon150 gLow FODMAP
- Sausage1 sausageModerate FODMAP
- Shrimp150 gLow FODMAP
- Silken tofu2/3 cupHigh FODMAP
- Tempeh100 gLow FODMAP
- Tuna1 canLow FODMAP
- Turkey150 gLow FODMAP
- White fish150 gLow FODMAP
Sweeteners & condiments
- Agave syrup1 tbspHigh FODMAP
- BBQ sauce2 tbspHigh FODMAP
- Dark chocolate30 gLow FODMAP
- Garlic-infused oil1 tbspLow FODMAP
- Gravy1/4 cupHigh FODMAP
- High-fructose corn syrup1 tbspHigh FODMAP
- Honey1 tbspHigh FODMAP
- Inulin1 tspHigh FODMAP
- Ketchup1 tbspModerate FODMAP
- Maple syrup2 tbspLow FODMAP
- Mayonnaise2 tbspLow FODMAP
- Milk chocolate30 gModerate FODMAP
- Mustard1 tbspLow FODMAP
- Olive oil1 tbspLow FODMAP
- Pesto2 tbspHigh FODMAP
- Salsa2 tbspHigh FODMAP
- Soy sauce2 tbspLow FODMAP
- Stock1 cupHigh FODMAP
- Strawberry jam2 tbspLow FODMAP
- Sugar1 tbspLow FODMAP
- Sugar-free gum2 piecesHigh FODMAP
Vegetables
- Artichoke1/2 cupHigh FODMAP
- Asparagus5 spearsHigh FODMAP
- Avocado1/2 fruitHigh FODMAP
- Bean sprouts1/2 cupLow FODMAP
- Beetroot2 slicesModerate FODMAP
- Bok choy1 cupLow FODMAP
- Broccoli3/4 cup headsLow FODMAP
- Brussels sprouts1/2 cupModerate FODMAP
- Butternut squash1/4 cupModerate FODMAP
- Cabbage3/4 cupLow FODMAP
- Carrot1 mediumLow FODMAP
- Cauliflower1/2 cupHigh FODMAP
- Celery1 stalkModerate FODMAP
- Cucumber1/2 cupLow FODMAP
- Eggplant1 cupLow FODMAP
- Garlic1 cloveHigh FODMAP
- Green beans15 beansLow FODMAP
- Green peas1/4 cupModerate FODMAP
- Kabocha pumpkin3/4 cupLow FODMAP
- Kale1 cupLow FODMAP
- Leek bulb1/2 cupHigh FODMAP
- Leek leaves1/2 cupLow FODMAP
- Lettuce1 cupLow FODMAP
- Mushrooms1/2 cupHigh FODMAP
- Okra6 podsModerate FODMAP
- Olives15 olivesLow FODMAP
- Onion1/4 cupHigh FODMAP
- Oyster mushrooms1 cupLow FODMAP
- Potato1 mediumLow FODMAP
- Radish2 radishesLow FODMAP
- Red bell pepper1/2 cupLow FODMAP
- Savoy cabbage1/2 cupModerate FODMAP
- Shallot1 tbspHigh FODMAP
- Snow peas5 podsHigh FODMAP
- Spinach1 cupLow FODMAP
- Spring onion (green tops)1/4 cupLow FODMAP
- Spring onion bulb1/4 cupHigh FODMAP
- Sweet corn1/2 cobModerate FODMAP
- Sweet potato1/2 cupModerate FODMAP
- Tomato1 mediumLow FODMAP
- Zucchini1/2 cupLow FODMAP
Ratings are general guidance compiled from published low-FODMAP research for typical servings. Your personal tolerance may differ — Gutprint learns it from your own logs. This guide is not medical advice.