Last reviewed by a Registered Dietitian on 21 June 2025
Bloating after a “healthy” salad? Been there. Below you’ll find 75 Monash-verified Low FODMAP Food List—15 items in each core group—plus their clinically tested safe portions. Stick to the Safe Portion column during the elimination phase (2–6 weeks), then personalise during re-introduction.
Table of Contents
How to Use This Guide
- Stick to the Safe Portion column during the elimination phase (2–6 weeks).
- Log servings; FODMAP load matters more than the ingredient itself.
- After reintroduction, personalise—your gut is the final judge.
- Questions? Grab our full Low-FODMAP Quick-Start Guide.
The updated Low FODMAP Food List for 2025
This extensive list is your go-to resource for navigating the elimination phase of the low FODMAP diet. Remember to pay attention to portion sizes, as even some low-FODMAP foods can become high in FODMAPs if consumed in large quantities.
Vegetables :
Our Low FODMAP food list starts in the produce aisle, where smart swaps make the biggest day-to-day difference. Use the safe portions below to build salads, sheet-pan dinners, and stir-fries without worrying about hidden fructans or GOS.
| Veggie | Safe Portion | Caution / Note |
|---|---|---|
| Zucchini | ½ cup (65 g) | >100 g raises fructans |
| Carrot | 1 medium (75 g) | Very low FODMAP |
| Green bell pepper | ½ cup strips (43 g) | Red pepper limit ⅓ cup |
| White potato | 1 medium (225 g) | Sweet potato limit ½ cup |
| Lettuce (any) | Unlimited | – |
| Bok choy | 1 cup chopped (75 g) | – |
| Cucumber | ½ cup slices (52 g) | Seeds are fine |
| Eggplant | 1 cup cubes (75 g) | Low FODMAP |
| Pumpkin (Kent) | ⅓ cup (45 g) | Larger serves high |
| Green beans | 15 beans (75 g) | – |
| Kale | 1 cup chopped (75 g) | Raw or sautéed |
| Baby spinach | 1½ cups raw (75 g) | Silverbeet safer than mature spinach |
| Tomato, common | 1 medium (123 g) | Cherry tomato limit 5 |
| Canned corn kernels | ½ cup (75 g) | Creamed corn = high |
| Sweet potato | ½ cup chunks (75 g) | Avoid larger serves |
Fruits :
Sweet cravings? This part of the Low FODMAP food list shows exactly how much fruit you can enjoy during elimination without tipping into excess fructose. Stick to these servings and dessert can stay on the menu.
| Fruit | Safe Portion | Caution / Note |
|---|---|---|
| Banana (unripe) | 1 small (100 g) | Ripe → limit ⅓ |
| Blueberries | ¼ cup (40 g) | – |
| Kiwi (green) | 2 medium (150 g) | Aids digestion |
| Strawberries | 10 medium (150 g) | – |
| Pineapple | 1 cup chunks (140 g) | Fresh only |
| Cantaloupe | ¾ cup cubes (120 g) | Honeydew limit ½ cup |
| Grapes | 1 cup (150 g) | Any colour |
| Orange | 1 medium (130 g) | Juice limit 100 ml |
| Papaya | 1 cup cubes (140 g) | – |
| Dragon fruit | 1 cup cubes (140 g) | – |
| Raspberries | ½ cup (60 g) | Blackberries high |
| Lemon / lime juice | ½ cup (125 ml) | Used in marinades |
| Mandarin | 1 medium (90 g) | – |
| Passionfruit | 2 small (28 g) | – |
| Pineapple chunks canned (in juice) | ½ cup (78 g) | Drain syrup |
Grains & Starches :
Carbs aren’t the enemy—poor choices are. The grains section of our Low FODMAP food list highlights rice, oats, and ancient grains that fuel you without the post-meal bloat wheat can trigger.
| Item | Safe Portion | Notes |
|---|---|---|
| Cooked white rice | 1 cup (190 g) | Brown rice safe same serve |
| Cooked quinoa | 1 cup (140 g) | Complete protein |
| Rolled oats (dry) | ½ cup (52 g) | Avoid flavoured packs |
| Corn tortillas | 2 small (60 g) | Check label for wheat |
| Polenta (cooked) | 1 cup (250 g) | – |
| Rice noodles | 1 cup (145 g) | e.g., vermicelli |
| Buckwheat groats (cooked) | 1 cup (168 g) | Naturally GF |
| Millet (cooked) | 1 cup (200 g) | – |
| Gluten-free pasta (rice/corn) | 1 cup (145 g) | No chicory fibre |
| Sourdough spelt bread | 2 slices (50 g) | Long-ferment only |
| Rice paper wrappers | 4 sheets (32 g) | Use for spring rolls |
| Puffed rice cereal | 1 cup (17 g) | Check sweeteners |
| Popcorn (air-popped) | 2 cups (16 g) | Limit butter toppings |
| Potato gnocchi (GF) | 1 cup (145 g) | Wheat gnocchi high |
| Cornflakes (plain) | 1 cup (25 g) | No chicory/inulin |
Dairy & Alternatives :
Lactose is a common FODMAP trip-wire. This dairy chapter of the Low FODMAP food list points you toward lactose-free milks, yogurts, and cheeses that still add creaminess and calcium.
| Product | Safe Portion | Tip |
|---|---|---|
| Lactose-free milk | 1 cup (250 ml) | Dairy milk high in lactose |
| Lactose-free yogurt | ¾ cup (170 g) | Greek style |
| Cheddar cheese | 2 slices (40 g) | Hard cheeses low lactose |
| Parmesan | ¼ cup grated (20 g) | – |
| Lactose-free ice cream | ½ cup (75 g) | Check chicory fibre |
| Firm tofu | 1 cup cubes (170 g) | Silken tofu high |
| Unsweetened almond milk | 1 cup (250 ml) | – |
| Light canned coconut milk | ½ cup (120 g) | Full-fat high at ¾ cup |
| Rice milk | ½ cup (125 ml) | Check calcium fortification |
| Soy milk (protein isolate-based) | 1 cup (250 ml) | Avoid whole-bean soy milk |
| Hard goat cheese | 2 slices (40 g) | – |
| Butter | 2 Tbsp (28 g) | Trace lactose only |
| LF cream cheese | 2 Tbsp (40 g) | – |
| Lactose-free kefir | 1 cup (250 ml) | Plain |
| Whey isolate protein powder | 1 scoop (25 g) | No inulin added |
Condiments & Extras :
Flavor matters as much as portion control. Consult this final section of the Low FODMAP food list whenever you’re reaching for sauces, sweeteners, or cooking oils to be sure your seasonings stay tummy-friendly.
| Condiment | Safe Portion | Note |
|---|---|---|
| Garlic-infused olive oil | Unlimited flavour | No fructans |
| Tamari (GF soy) | 2 Tbsp (42 g) | – |
| Ketchup | 1 Tbsp (20 g) | HFCS-free |
| Maple syrup | 2 Tbsp (40 g) | Honey high |
| Yellow mustard | 1 Tbsp (15 g) | – |
| Mayonnaise | 2 Tbsp (40 g) | No garlic powder |
| Oyster sauce | 1 Tbsp (20 g) | Choose GF brand |
| Low-FODMAP BBQ sauce | 2 Tbsp (40 g) | Certified brands |
| Chili paste (sambal) | 1 tsp (5 g) | Check garlic |
| Balsamic vinegar | 1 Tbsp (15 g) | Larger serves high |
| White sugar | 1 Tbsp (12 g) | Fructose load minimal |
| Cocoa powder | 2 Tbsp (20 g) | Unsweetened |
| Gelatin powder | 1 Tbsp (9 g) | – |
| Sesame seeds | 2 Tbsp (18 g) | – |
| Peanut butter (smooth) | 2 Tbsp (32 g) | No honey |
High-FODMAP Surprises to Watch
Cauliflower rice • Agave nectar • Chicory-fiber protein bars • Coconut water (> 100 ml) • Garlic-seasoned deli meats • Cashew cheese • Wheat soy-sauce packets • Mushrooms (button) • Watermelon • Raisins • Regular soda sweetened with HFCS • Large servings of hummus • “Health” juices with apple • Large servings of onion powder • Sorbitol-sweetened gum
Download the Printable Cheat Sheet (PDF)
Need this list on your fridge? CLick here for the Prinatble Low-FODMAP food list PDF
Frequently Asked Questions
Is peanut butter Low FODMAP?
Yes, up to 2 Tbsp per serve; choose smooth, no-honey varieties.
Can I still drink coffee?
Plain black coffee is Low FODMAP. Use lactose-free or almond milk if adding creamer.
How long before I feel better?
Many see relief within one week, but stick to the elimination phase 2–6 weeks for accurate results.
Next Steps
This Low FODMAP food list is not a one-and-done chart—it’s a living resource you can revisit whenever new ingredients hit the market or Monash updates its database. Print the PDF, tape it inside your pantry door, and bookmark this page so you always have the Low FODMAP food list at your fingertips. As your gut heals and you move into re-introductions, update your personal notes right on the sheet; what works for you becomes your most powerful data. Ready for recipes that use these exact safe portions? Jump over to our Low-FODMAP Breakfast archive or download the 7-Day Calm Belly Meal Plan to turn numbers into delicious, bloat-free meals.
- Ready to reintroduce foods? Check the step-by-step in our Quick-Start Guide.
- Explore our Low-FODMAP Breakfast recipes for easy morning wins.
- Download the official FODMAP Friendly App to double-check any new food.
