FODMAP Reference: Complete Database of FODMAP Foods and Categories

Navigating the low-FODMAP diet requires reliable, up-to-date information about the FODMAP content of the foods you eat every day. This reference guide organizes FODMAP foods by category and provides an overview of safe serving sizes, FODMAP group classifications, and practical substitution strategies. Bookmark this page as your go-to resource during the elimination and reintroduction phases.

How to Use This Reference

Every food sits on a FODMAP spectrum. Rather than thinking in binary terms of “safe” or “unsafe,” it is more accurate to consider three levels:

• Low FODMAP — Safe to eat freely at standard serving sizes
• Moderate FODMAP — May be tolerated in small portions; test during reintroduction
• High FODMAP — Likely to trigger symptoms during elimination; test carefully during reintroduction

The critical factor in all cases is serving size. A food listed as low-FODMAP at a standard serving may become moderate or high at larger portions. The FODMAP Food Guide explains the seven FODMAP groups in detail.

Fruits

Fruits vary enormously in their FODMAP content depending on the balance of fructose, sorbitol, and other sugars present.

Low-FODMAP fruits (at standard servings): Bananas (firm, unripe), blueberries, cantaloupe, grapes, kiwi, oranges, pineapple, raspberries, and strawberries.

High-FODMAP fruits: Apples, cherries, mangoes, pears, watermelon, and dried fruits. Avocado is an interesting case — one-eighth of an avocado is low-FODMAP, but larger servings become high in sorbitol.

Vegetables

Vegetables are the most complex category because many contain multiple FODMAP types.

Low-FODMAP vegetables: Bean sprouts, bell peppers, bok choy, carrots, cucumber, eggplant, green beans, lettuce, potatoes, spinach, tomatoes, and zucchini.

High-FODMAP vegetables: Garlic (fructans), onion (fructans), asparagus, artichokes, cauliflower (mannitol), mushrooms (mannitol), and sugar snap peas (fructans and GOS).

Garlic and onion deserve special attention because they appear in virtually every cuisine and are among the most potent FODMAP triggers. See our dedicated guides for garlic substitution strategies and onion-free cooking tips.

Grains and Cereals

The FODMAP content in grains comes primarily from fructans. Importantly, it is the fructan content (not gluten) that causes issues for most IBS patients.

Low-FODMAP grains: Rice (all varieties), oats (up to half a cup dry), quinoa, corn, millet, and buckwheat.

Moderate-FODMAP grains: Sourdough bread made with traditional long fermentation is often better tolerated than regular wheat bread because the fermentation process breaks down fructans.

High-FODMAP grains: Regular wheat bread, wheat pasta (in large servings), rye bread, and barley.

Dairy and Alternatives

Lactose is the primary FODMAP in dairy. The amount of lactose varies significantly between dairy products.

Low-FODMAP dairy: Hard aged cheeses (cheddar, parmesan, Swiss), butter, lactose-free milk, and lactose-free yogurt.

High-FODMAP dairy: Regular milk (cow, goat, sheep), soft cheeses (ricotta, cottage cheese), ice cream, and custard.

Plant-based alternatives: Almond milk, rice milk, and coconut milk are low-FODMAP. Oat milk and soy milk (made from whole soybeans) can be higher in FODMAPs.

Proteins

Most plain proteins are naturally FODMAP-free, making them the easiest category to navigate.

Low-FODMAP proteins: Eggs, chicken, turkey, beef, pork, lamb, fish, shellfish, firm tofu, and tempeh.

Watch out for: Marinated or processed proteins that contain garlic, onion, or high-FODMAP sauces. Sausages and deli meats often contain hidden onion and garlic powder.

Sweeteners

Sweeteners are a common source of hidden FODMAPs.

Low-FODMAP sweeteners: Maple syrup (in small amounts), table sugar (sucrose), and glucose syrup.

High-FODMAP sweeteners: Honey (high in excess fructose), agave syrup, high-fructose corn syrup, sorbitol, mannitol, and xylitol.

Beverages

Low-FODMAP beverages: Water, most herbal teas, coffee (black, in moderate amounts), and green tea.

High-FODMAP beverages: Fruit juices (especially apple and pear), chai tea (often contains high-FODMAP spices), chamomile tea in strong brews, and drinks sweetened with high-fructose corn syrup.

Note that coffee is low in FODMAPs itself, but it can stimulate gut motility and worsen symptoms through non-FODMAP mechanisms.

Understanding FODMAP Stacking

FODMAP stacking occurs when you eat multiple low-FODMAP foods from the same FODMAP group in a single meal or across meals eaten close together. Each food might be safe individually, but the combined load pushes you past your tolerance threshold.

For example, eating blueberries (small amount of fructose) with a drizzle of honey (fructose) on oatmeal with a glass of orange juice (fructose) could stack enough fructose to trigger symptoms, even though each item might be tolerable alone. Our tracking guide explains how to monitor for stacking patterns.

FODMAPSnap automatically calculates cumulative FODMAP loads across your daily meals, making stacking patterns visible and helping you stay within your personal thresholds.

Condiments and Seasonings

This is where hidden FODMAPs often lurk:

• Safe: Salt, pepper, most dried herbs, ginger, chili, soy sauce, mustard, and vinegar
• Caution: Stock cubes (often contain onion/garlic powder), tomato paste (in large amounts), and barbecue sauce
• Avoid during elimination: Garlic powder, onion powder, honey-based dressings, and relishes with high-FODMAP ingredients

Related Resources

• FODMAP Food Guide — In-depth guide to the seven FODMAP groups
• FODMAP Tracker Guide — How to track your intake and symptoms
• FODMAP Lifestyle — Practical strategies for dining out and travel
• SIBO Guide — Dietary management during SIBO treatment

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This article is for informational purposes only and does not constitute medical advice. FODMAP content data is based on Monash University research and may be updated as new testing is conducted. Consult a registered dietitian for personalized guidance on the low-FODMAP diet.