Introduction
The FODMAP diet is a science-based approach to relieving symptoms of irritable bowel syndrome (IBS) and other digestive conditions. FODMAPs are a group of carbohydrates that can cause digestive problems in some people. Our list is designed to help you identify foods that are high in FODMAPs and those that are safe to enjoy.
Avoiding or reducing foods high in FODMAPs can significantly improve symptoms such as bloating, abdominal pain and irregular bowel movements. Our list is carefully compiled to help you get started on a low FODMAP diet. You'll find information on different food categories, including fruits, vegetables, grains, proteins and more.
Whether you're just starting out on the FODMAP diet or you're already experienced, our list serves as a practical guide to adjusting your eating habits and improving your wellbeing. Browse through, discover new food options and start your journey to a more symptom-free life.
Fruits and fruits
| High FODMAP |
In limited quantities |
Low FODMAP |
- Pineapple (dried)
- apricot
- Banana (ripe)
- Pear
- blackberry
- Dates
- Dried fruit in general
- Dried figs
- Fruit juice concentrate
- Goji berries (dried)
- Papaya (dried)
- Rambutan
- Raisins
- Sultanas
|
- Pineapple from a can)
- Apple
- apricot
- avocado
- Banana (dried)
- Baby banana
- Pear
- Blackberries
- strawberry
- Fresh figs
- pomegranate
- Blueberry
- raspberry
- Khaki
- cherry
- Lychee
- mango
- Melon (honey)
- nectarine
- Passion fruit
- peach
- plum
- Sweet banana ripe
- Grapes
- Watermelon
- plums
|
- Pineapple (fresh)
- Banana unripe
- Clementine
- Cranberry juice
- Pitaya
- Grapefruit
- Honeydew melon
- Prickly pear
- kiwi
- Clementine
- Kumquat
- lime
- Lime juice
- tangerine
- Orange
- orange juice
- papaya
- rhubarb
- Starfruit
- Lemons
- Lemon juice
|
Vegetables
| High FODMAP |
In small quantities |
Low FODMAP |
- artichoke
- Artichoke heart (preserved)
- avocado
- cauliflower
- Mushroom (fresh)
- chili
- Peas
- Sugar snap peas
- Garlic
- Leek (white part)
- Mushrooms
- Beetroot
- sauerkraut
- shallots
- Black salsify
- Shiitake mushroom
- asparagus
- Celery
- mushroom
- Sweet corn (corn cob) (fresh)
- Tomatoes (dried)
- Jerusalem artichoke
- Savoy cabbage
- Chicory root
- Sweetcorn (fresh)
- Onions
|
- Artichoke heart
- Pumpkin (Butternut)
- Broccoli
- Cherry tomatoes
- fennel
- Cabbage (white)
- Leek (green part)
- Okra
- Pak choi
- Red, orange and yellow peppers
- Brussels sprouts
- Swede
- Zucchini
|
- Alfalfa sprouts
- aubergine
- Oyster mushroom
- Bamboo shoots
- Leaf salads
- broccoli
- Bush/pole beans (green)
- Chicory
- Chinese cabbage
- Edamame
- Kale
- Spring onions (green part only)
- green beans
- Cucumbers
- Carrots
- celery root
- Plantain
- Kohlräbli
- chard
- Pumpkin (Patisson)
- Leek (green part only)
- Corn cobs (pickled)
- Corn kernels (canned)
- Swiss chard
- Mung bean sprouts
- Parsnips
- Green peppers
- Radicchio
- radish
- Red cabbage
- arugula
- Seaweed leaves (Nori)
- Celery (bulbs)
- Bean sprouts
- spinach
- Sweet corn (canned)
- tomato
- White cabbage/cabbage
|
Cereals, pulses, potatoes
| High FODMAP |
In small quantities |
Low FODMAP |
- Wheat, whole
- Wheat bread
- Wheat crackers
- Wheat germ
- Wheat bran
- wheat flour
- Wheat pasta
- Wheat rusks
- Bulgur (durum wheat)
- Couscous (durum wheat)
- Einkorn flour
- Emmer flour
- Barley (whole)
- Barley flake
- Barley flour
- Rye (whole)
- Rye bread
- Rye crispbread
- Rye flour
- Rye sourdough bread
- Amaranth (puffed)
- Amaranth flour
|
- Buckwheat cooked
- bulgur
- (Wheat) Couscous
- Spelt
- Ebly
- Einkorn
- Emmer
- Flakes
- barley
- Semolina
- Green spelt
- Pulses (lentils, chickpeas, red beans, etc.) including flakes
- corn bred
- Corn pasta
- Flours and pasta made from soya, lupin, pea flour etc.
- Khorasan wheat/kamut
- Puffed rice
- manioc
- rye
- Sourdough bread made from 100% spelt
- Sourdough bread made from oat flour
- Sweet potatoes
- Wheat
- Wheat bran
|
- Buckwheat
- Buckwheat flour
- Buckwheat pasta
- Oats and oat flakes
- Millet & millet flakes
- Millet flour
- Quinoa & Quinoa Flakes
- rice
- Rice flakes & rice cakes
- Rice flour
- Rice pasta
- Sorghum
- Corn
- Corn flakes & corn waffles
- Corn flour
- Maizena/corn starch
- Teff
- potatoes
- Potato starch/Fécule
- Chestnuts/Sweet chestnuts
- polenta
- Popcorn
- Tapioca starch
- Teff flour
- Wheat starch
|
Nuts, seeds, oils and fats
| High FODMAP |
In small quantities |
Low FODMAP |
- Cashews
- Coconut flour
- Coconut milk
- Coconut water
- Pistachios
- Soy drink (soy milk)
- Silken tofu
|
- Hazelnuts
- Coconut (fresh)
- Grated coconut
- linseed
- Almonds
- Sesame paste, tahini
|
- Tree nuts (walnuts)
- Chia seeds
- Tiger nuts
- peanuts
- Pumpkin seeds
- Macadamia
- Poppy seeds
- Olives
- Brazil nuts
- Pecans
- Pine nuts
- Sesame seeds
- soy sauce
- Sunflower seeds
- tofu
Fats and oils:
- All vegetable oils
- Frying butter/clarified butter
- butter
- Ghee
- Coconut oil/coconut fat
- margarine
- peanut butter
|
Pulses, soy and tofu
| High FODMAP |
In small quantities |
Low FODMAP |
- Azuki beans
- Beans (red, black, white)
- Peas
- Sugar snap peas
- Chickpeas
- Kidney beans
- Lima beans
- Lentils (red)
- Silken tofu (soft, creamy)
- Soybeans
- Soy drink (made from whole soybeans)
- Soy flour
- Soy protein TVP
|
- Hazelnuts
- Coconut, fresh
- Grated coconut
- linseed
- Almonds
|
- Tree nuts (walnuts)
- Chia seeds
- Tiger nuts
- peanuts
- Pumpkin seeds
- Macadamia
- Poppy seeds
- Brazil nuts
- Pecans
- Pine nuts
- Sesame seeds
- Sunflower seeds
Fats and oils:
- All vegetable oils
- Frying butter/clarified butter
- butter
- Ghee
- Coconut oil/coconut fat
- margarine
- peanut butter
|
Milk, dairy products and plant-based alternatives
| High FODMAP |
In small quantities |
Low FODMAP |
- Buttermilk
- Oat drink
- yogurt
- Condensed milk
- milk
- Milk powder
- Lactose
- whey
- Whey powder
- Quark
- Soy drink (made from whole soybeans)
- Ziger/Zieger (fresh, whey cheese)
|
- Cream cheese (mozzarella, cottage cheese, Philadelphia, feta, goat cheese)
- Coconut milk
- Mascarpone
- Mozzarella
- Quark
- Cream
|
- Frying butter/clarified butter
- butter
- Feta
- Ghee
- Semi-hard cheese/sliced cheese (e.g. Appenzeller, Gouda, Tilsiter)
- Hemp drink
- Hard cheese such as Parmesan, Gruyère
- Lactose-free products (e.g. milk, yoghurt, quark)
- Almond drink
- Rice drink
- Soy drink (from soy protein)
- Soft cheese such as Camembert
|
Eggs, fish and meat
| High FODMAP |
In small quantities |
Low FODMAP |
- Processed meat products (e.g. sausages, chorizo)
- Plant-based meat substitutes
- Processed fish products (e.g. fish with herb breading)
|
|
- Eggs
- All types of meat
- cooked ham
- Cured ham
- bacon
- Dried meat
- All fish species
- Prawns
- mussels
- Sardines (preserved in oil)
|
Sugar, sweeteners and sweeteners
| High FODMAP |
In small quantities |
Low FODMAP |
- Agave syrup/nectar
- Apple syrup
- Birch sugar
- Pear syrup
- Fruit sugar (fructose)
- Fructose syrup
- Honey
- Isomalt E953
- Coconut blossom sugar/syrup
- Corn syrup
- Maltitol E965
- Mannitol E421
- molasses
- Polydextrose
- Sorbitol E420
- Xylitol E967
|
|
- Maple syrup
- Dextrose
- Erythromycin E968
- Glycerol E422
- Cocoa powder
- Rock candy
- Palm sugar
- powdered sugar
- Rice syrup
- Stevia
- Dextrose (glucose)
- Sugar, raw and cane sugar
- All sweeteners such as aspartame, saccharin, cyclamate, acesulfame
|
Herbs, spices and seasonings
| High FODMAP |
In small quantities |
Low FODMAP |
- Spring onion (white part)
- Vegetable broth (with garlic, onions)
- Spice mixtures and marinades (with garlic, shallots, onions, dried mushrooms)
- Garlic
- shallot
- Wasabi paste
- Onion
|
- Balsamic vinegar
- Tomato (dried)
|
- All spices
- All herbs (fresh and dried)
- Oyster sauce
- Chili pepper
- Pickled gherkin
- Fish sauce
- Spring onion (green part)
- Ginger
- Jalapeńo (pickled)
- Capers (pickled)
- Ketchup
- horseradish
- Miso
- Olives
- Mustard
- soy sauce
- Wasabi powder
- Lemongrass
|
Drinks and alcohol
| High FODMAP |
In small quantities |
Low FODMAP |
- Dessert wine
- Fennel tea
- fruit juice
- Grain coffee
- Camomile tea
- Coconut water
- Kombucha tea
- Oolong tea
- rum
- Black tea and chai tea (long brewed)
|
|
- Beer
- gin
- Green tea
- Instant coffee (black)
- Coffee with lactose-free milk
- Black coffee)
- Herbal tea, e.g. peppermint
- Rooibos tea
- Sparkling wine
- Drinking water/ mineral water
- White tea
- Wine (red and white)
- whiskey
- vodka
|
Conclusion
The implementation of the FODMAP diet is highly individual. While the elimination phase aims to avoid all high FODMAP foods, the reintroduction phase is used to find out your personal tolerance limits. You may find that some foods with a medium FODMAP content are well tolerated in smaller quantities, while others should continue to be avoided.
You should try to eat as balanced a diet as possible and only avoid the foods that actually cause discomfort. We recommend that you seek support from a nutritionist.
