Low-FODMAP Food Guide
A comprehensive reference guide of low-FODMAP foods and their safe serving sizes, compiled through my personal research and experience managing digestive issues.
⚠️ Important Disclaimer
This guide was compiled from various sources over several years to help with my personal recipe development. While I've done my best to ensure accuracy, this information is not guaranteed to be 100% accurate or up-to-date. FODMAP research evolves, and individual tolerances vary. Always consult with a registered dietitian or healthcare provider for personalized guidance. This is shared as a reference tool that helped me—use it as a starting point for your own research.
🍎 Fruits
Apricot: 1-2 fruits
Avocado: 1/8 fruit
Bananas: Unripe only
Blueberries: 1 cup
Cranberries (fresh): 1/2 cup
Cranberries (dried): 1 tbsp
Dragonfruit: 1 cup diced (white flesh better)
Kiwi: 2 fruits
Limes: ✔️ (unlimited)
Lemon: 1/2 cup
Mandarins (clementines): Normal serving size (avoid juices)
Oranges: 2/3 cup
Papaya: ✔️ (unlimited)
Passionfruit: 2 fruits
Pineapple: 1 cup
Pomegranate: 1/4 cup seeds
Raisins: 1 tbsp
Raspberries: 1/3 cup
Rockmelon: 3/4 cup
Rhubarb: 1 cup
Starfruit: ✔️ (unlimited)
🥕 Vegetables
Anaheim peppers: ✔️
Arugula: ✔️
Asparagus: 15g (1/10 cup)
Bean sprouts: ✔️
Beets (red/golden): 1/4 cup
Bell peppers: 1/3 cup
Black olives: 1/2 cup
Bok choy: 1 cup
Broccoli: 3/4 cup
Brussels sprouts: 2 sprouts
Butternut squash: 1/3 cup
Cabbage: 3/4 cup
Carrots (orange only): ✔️
Celery: 1/4 stalk
Choy sum: ✔️
Collard greens: 1 cup
Corn: 3/4 cup
Cucumber: 1/2 cup
Daikon radish: 1/2 cup
Edamame: 1/2 cup
Eggplant: 1/3 cup
Fennel (bulb): 3/4 cup
Green beans: 15-25 beans
Green peas (frozen/fresh): 1 tbsp
Green peas (canned): 1/4 cup
Jicama: 1/3 cup
Kale: 1/2 cup
Lettuce: ✔️
Mint: ✔️
Okra: 1/3 cup
Olives (green): 1/2 cup
Parsnips: ✔️
Potatoes (all varieties): ✔️
Purple cabbage: 3/4 cup
Purple cauliflower: 3/4 cup
Purple kale: ✔️
Radishes (red): ✔️
Snow peas: 5 pods
Spaghetti squash: 1 cup
Spinach (baby): 1.5 cups
Sweet potato: 1/2 cup
Swiss chard: ✔️
Turnips: 1/3 cup (1/2 medium)
Yam: 1/2 cup
Zucchini: 1/2 cup
🍅 Tomatoes (Special Considerations)
Roma tomatoes: 1/5 cup
Cherry tomatoes: 1/5 cup
Nebraska/Yellow tomatoes: 1/2 cup
Canned Roma tomatoes: 1/2 cup
Tomato paste (canned): 2 tbsp
Pumpkin (canned): 1/3 cup
🥜 Legumes & Proteins
Legumes
Black beans: 3 tbsp
Cannellini (canned): 1/3 cup
Garbanzo beans: 1/4 cup
Mung beans: 1/3 cup
Kidney beans: 3/4 cup
Pinto beans: 1/4 cup
Peanuts: 1/4 cup nuts or 2 tbsp peanut butter
Other Proteins
Tofu: 3/4 cup
Protein Powder (Safe Options)
• Rice protein
• Egg protein
• Sacha inchi
• Whey protein isolate
Avoid: Prebiotics, plant-derived, polyols (xylitol, sorbitol, mannitol), soy, pea, lactose
🧀 Dairy
Butter: ✔️
Cheddar (white/regular): 2 oz
Cream (heavy): 1 tbsp
Creme fraiche: 2 tbsp
Feta: 1.5 oz
Milk: Lactose-free only
Alternatives: soy, almond, oat, rice, coconut
Monterey Jack: Normal serving
Mozzarella: ✔️
Parmesan: ✔️
Pecorino: Normal serving
Provolone: ✔️
Ricotta: 2 tbsp
Sour cream: 2 tbsp
Swiss: Normal serving
Whipped cream: 1/2 cup
🌾 Grains & Seeds
Acacia: ✔️
Bran cereal: High FODMAP (avoid)
Bread: Small portions OK (check for corn syrup, inulin)
Brown rice: ✔️
Buckwheat (soba): ✔️
Chia seeds: ✔️
Flax meal: ✔️
Fonio: Unknown
Hemp: 2 tbsp
Millet: ✔️
Oat bran: ✔️
Oatmeal: 1/2 cup
Quinoa pasta: ✔️
Rice bran: ✔️
Wheat pasta: 1/2 cup
White rice: ✔️
Wild rice: ✔️
🌿 Sweeteners & Herbs
Sweeteners
Monk fruit: ✔️
White sugar: ✔️
Brown sugar: ✔️
Maple syrup: ✔️
Sucralose: ✔️
Soy lecithin: ✔️
Erythritol: Avoid!
Herbs & Spices
Fennel (seeds): ✔️
Purslane (herb): ✔️
Ginger (fresh/dried): ✔️
Mushrooms (All Safe)
• Button mushrooms ✔️
• Oyster mushrooms ✔️
• Shimeji mushrooms ✔️
• Dried black chanterelles ✔️
⛔ Prebiotics to Avoid
Inulin - Common additive in protein powders and processed foods
Chicory root - Often used as a fiber supplement
Jerusalem artichoke - High FODMAP vegetable
Legend
✔️ = No specific portion limit (safe in normal serving sizes)
Specific amounts listed = Maximum safe serving size per meal
My Diet Journey
Learn about my experience navigating digestive issues and developing this guide.
Read My Story