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.
Last updated: March 30, 2026
⚠️ Important Disclaimer
This guide was accumulated over many years from a wide variety of sources. In many cases the original sources are no longer known or traceable. While I've done my best to ensure accuracy, this information is not guaranteed to be 100% accurate or up-to-date.
FODMAP research continues to evolve, and the agreed-upon acceptable serving sizes for any given food can change over time and vary from source to source. What one source lists as safe may differ from another. Individual tolerances also vary considerably from person to person.
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, not as a definitive medical reference.
Recommended authoritative sources
🍎 Fruits
Apricot: 1-2 fruits
Avocado: 1/8 fruit
Bananas: Unripe only
Blueberries: 1 cup
Cantaloupe: 3/4 cup
Cranberries (fresh): 1/2 cup
Cranberries (dried): 1 tbsp
Dragonfruit: 1 cup diced (white flesh better)
Kiwi: 2 fruits
Limes: 1 fruit
Lemon: 1/2 cup
Mandarins (clementines): Normal serving size (avoid juices)
Oranges: 2/3 cup
Papaya: ✔️
Passionfruit: 2 fruits
Pineapple: 1 cup
Pomegranate: 1/4 cup seeds
Pumpkin (canned): 1/3 cup
Raisins: 1 tbsp
Raspberries: 1/3 cup
Rockmelon: 3/4 cup
Rhubarb: 1 cup
Starfruit: ✔️
Tamarind paste: 1/2 tbsp
🥕 Vegetables
Arugula: ✔️
Asparagus: 15g (2 to 3 spears)
Bean sprouts (mung bean, alfalfa, not soybean): ✔️
Beets (red/golden): 1/4 cup
Bok choy: 1 cup
Broccoli: 3/4 cup
Brussels sprouts: 2 to 4 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
Gai lan (Chinese broccoli): 1 cup
Green beans: 15-25 beans
Green onions, scallions, spring onions (green part only): 1 - 1 1/2 cups
Green peas (frozen/fresh): 1 tbsp
Green peas (canned): 1/4 cup
Jicama: 1/3 cup
Kale (Lacinato): 1 cup
Kale (purple): 1 cup
Leeks (green part only): 1 cup
Lettuce: ✔️
Lettuce (butter): ✔️
Mint: ✔️
Chinese Cabbage (napa cabbage or wombok): ✔️
Okra: 1/2 cup
Olives (black): 1/2 cup
Olives (green): 1/2 cup
Parsnips: ✔️
Peppers (Anaheim): 1/4 cup
Peppers (Bell): 1/3 cup
Peppers (Poblano): 1/4 cup
Peppers (Shishito): 1/2 cup
Potatoes (all varieties): ✔️
Purple Broccolini: 1 cup
Purple cabbage: 3/4 cup
Purple cauliflower: 3/4 cup
Radicchio: 1/2 cup
Radishes (red): ✔️
Snow peas: 5 pods
Spaghetti squash: 1 cup
Spinach (baby): 1.5 cups
Sugar snap peas: 4 pods
Sweet potato: 1/2 cup
Swiss chard: ✔️
Tatsoi: ✔️
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
When tomatoes must be avoided entirely, tamarind paste (1/2 tbsp) and sumac (1 tsp) are FODMAP-safe flavor alternatives that can approximate the acidity and depth of tomato in many recipes.
🫘 Legumes
Black beans: 2 tbsp
Butter beans: 1/4 cup
Cannellini (canned): 1/3 cup
Garbanzo beans: 1/4 cup
Mung beans: 1/4 to 1/2 cup
Kidney beans: 1/8 cup
Pinto beans: 2 to 4 tbsp
Peanuts: 1/4 cup nuts or 2 tbsp peanut butter
🥩 Proteins
Plain, unprocessed meats—including beef, pork, lamb, chicken, turkey, and seafood—are naturally low FODMAP and generally safe for IBS, containing zero carbohydrates. Avoid marinated, breaded, or processed meats (like sausages, salami, and hot dogs).
Tofu: 3/4 cup
Protein Powder (Safe Options)
Rice protein: ✔️
Egg protein: ✔️
Sacha inchi: ✔️
Whey protein isolate: ✔️
🧀 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: 2 to 4 tbsp
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: ✔️
Hemp: 2 tbsp
Millet: ✔️
Oat bran: ✔️
Oatmeal: 1/2 cup
Quinoa pasta: ✔️
Panko breadcrumbs: 1 1/4 cup
Rice bran: ✔️
Rice (white): ✔️
Rice (wild): 1 cup
Rice (black): 1 cup
Wheat pasta: 1/2 cup
🍯 Sweeteners
Monk fruit: ✔️
White sugar: 1/4 cup
Brown sugar: 1/4 cup
Maple syrup: 2 tbsp
Honey: 1 tsp
Clover honey: 1/2 tsp
Sucralose: ✔️
Avoid: Prebiotics, plant-derived, polyols (xylitol, sorbitol, mannitol), soy, pea, lactose
Erythritol: Avoid!
🌿 Herbs & Spices
Most dried herbs are considered low FODMAP and safe to use in 1 teaspoon servings. Common, safe choices include basil, oregano, rosemary, thyme, parsley, sage, and cilantro. While safe in typical cooking amounts, it is recommended to avoid blends that contain hidden garlic or onion powder.
Fennel (seeds): ✔️
Purslane (herb): ✔️
Ginger (fresh/dried): ✔️
Sumac: 1 tsp
🍄 Mushrooms
Dried shiitake: 2 mushrooms
Oyster mushrooms: 1 cup
King oyster mushrooms: 1 cup
Shimeji mushrooms (white or brown beech): 1 cup
Black Fungi (Wood Ear) Mushrooms: 1 cup
🌰 Tree Nuts
Many tree nuts are low in FODMAPs in appropriate serving sizes, making them safe for a low-FODMAP diet. Best options include macadamia nuts, walnuts, pecans, and Brazil nuts. High FODMAP nuts to avoid or limit include cashews and pistachios.
Low FODMAP (Safe Servings)
Macadamia nuts: 20 nuts
Walnuts: 10 halves
Pecans: 10 halves
Brazil nuts: 10 whole nuts
Pine nuts: 1 tbsp (approx. 14g)
Chestnuts: 20 nuts
Almonds / Hazelnuts: Up to 10 (moderate FODMAP — limit serving size)
High FODMAP (Avoid / Limit)
Cashews: High FODMAP — avoid
Pistachios: High FODMAP — avoid
🔖 Other
Soy lecithin: Normal serving
⛔ 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