FODMAP Food List for IBS: Over 350 Low and High FODMAP Foods

Updated October 2026

This FODMAP list shows you at a glance which foods are low in FODMAPs and which are high. More than 350 foods are sorted into groups and marked with traffic light colours: green for low FODMAP, amber for small amounts and red for high FODMAP. That makes shopping and cooking easier, especially in the first weeks of the FODMAP diet.

How to read the tables

A few foods, such as quark and wheat bran, appear in two columns. For these, it depends on the portion: a small amount is fine, a large one contains too many FODMAPs.

Fruit

With fruit, the main things to watch are fructose and sorbitol. Apples, pears, cherries, plums and grapes contain a lot of them and are not suitable for the elimination phase. Citrus fruit, kiwi, blueberries, fresh pineapple and unripe bananas are much lower in FODMAPs.

Vegetables

Onions, garlic and the white part of leeks are among the biggest everyday sources of FODMAPs, and fresh mushrooms contain mannitol. Carrots, cucumber, spinach, aubergines and parsnips, on the other hand, are easy to include. Monash University has also retested cauliflower, and it now counts as low FODMAP in normal portions.

Tip: You don’t have to give up the flavour of garlic and onions. The garlic and onion replacers from FreeFOD are certified low FODMAP. One teaspoon of garlic replacer equals about one clove, and one teaspoon of onion replacer about one onion.

Grains, bread and potatoes

Wheat, rye and barley contain fructans. Rice, oats, millet, quinoa, maize and potatoes are low FODMAP. With bread, the way it is made also counts: a long sourdough fermentation breaks down some of the fructans. That is why spelt sourdough bread is low FODMAP, while spelt flour and spelt flakes are not.

Nuts, seeds, oils and fats

Cashews and pistachios are high FODMAP. Almonds, hazelnuts, pine nuts and sunflower seeds are fine in small amounts. Walnuts, peanuts, macadamias, pumpkin seeds and tahini are low FODMAP. Pure oils and fats contain no carbohydrates and therefore no FODMAPs.

Tip: Fructans dissolve in water but not in oil. That is why garlic-infused olive oil is low FODMAP, even though it tastes strongly of garlic.

Pulses, soya and tofu

Beans, lentils and chickpeas are high in galacto-oligosaccharides (GOS). Canned and well rinsed, they contain much less, because some of the GOS passes into the liquid. Firm tofu and tempeh are low FODMAP, silken tofu is not.

Milk, dairy and plant-based alternatives

In this group, lactose is the main issue. Hard and semi-hard cheeses such as Parmesan, Gruyère or Appenzeller contain hardly any lactose, and the same goes for mozzarella and lactose-free products. With plant-based drinks, it pays to look closely: almond and rice drinks are low FODMAP, oat drink is fine only in small amounts, and soya drink made from whole beans is not suitable at all.

Eggs, fish and meat

Eggs, meat, fish and seafood naturally contain no FODMAPs. Take care with processed foods, though: sausages, marinated meat, breaded fish and many meat substitutes often contain onion, garlic, wheat or pulses.

Sugar and sweeteners

Honey, agave syrup and glucose-fructose syrup contain a lot of free fructose. Sugar alcohols such as sorbitol, mannitol, xylitol (birch sugar), maltitol and isomalt belong to the polyols and are also high FODMAP. Ordinary sugar, maple syrup, rice syrup and dextrose are low FODMAP, and so is dark chocolate in normal amounts.

Herbs, spices and condiments

Individual herbs and spices are low FODMAP in normal amounts. Blends are usually the problem: stock, seasoning salts and marinades often contain onion or garlic powder. It is worth checking the ingredients list. With ketchup, the amount matters: one tablespoon is fine.

Tip: Ready-made stock almost always contains onion or garlic. Massel stock is made without either. Our article on low FODMAP stock explains which other stocks work and how to make your own.

Drinks and alcohol

Water, coffee, green tea, peppermint tea and black tea that is not too strong are low FODMAP. Camomile, fennel and oolong tea contain more fructans, as does chai that has been left to brew for a long time. Among alcoholic drinks, rum and dessert wine are high FODMAP, while beer, wine and clear spirits are fine in normal amounts.

What does FODMAP mean?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are short-chain carbohydrates that the small intestine absorbs poorly. They travel on to the large intestine, where they draw in water and are fermented by bacteria. In a sensitive gut, this can cause symptoms. FODMAPs fall into six groups:

We explain this in more detail in our article What are FODMAPs?

How to use the FODMAP list

The FODMAP diet has three phases. You can use the list in all of them:

The FODMAP diet is not a weight-loss diet, and it is not meant to be permanent.

Products for low FODMAP cooking

These products replace typical problem ingredients such as onion and garlic:

FreeFOD Garlic Replacer
1 tsp replaces one cloveFreeFOD Onion Replacer
1 tsp replaces one onionFody Garlic Olive Oil
for cooking and dressingsMassel Vegetable Stock
no onion or garlicFody Salsa Verde
sauce without onion or garlicFody Garden Herb
salad dressing and dipFody Lemon & Herb
seasoning for fish and vegetablesFODZYME On-the-go
enzymes for eating out

View all products

Frequently asked questions about the FODMAP list

Sources: Monash University, The 3-step FODMAP Diet (2026) · Monash University, High and low FODMAP foods · Monash University, Understanding the traffic lights · Monash University, Reintroduction update (2025)
Photo: nrd on Unsplash