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: 2026-07-18
Acai powder: 1 tbsp
Apricot: 1-2 fruits
Avocado: 1/8 fruit
Bananas: Unripe only
Blueberries: 1 cup
Cantaloupe: 3/4 cup
Cherimoya (fresh): 1 fruit
Cranberries (dried): 1 tbsp
Cranberries (fresh): 1/2 cup
Dragonfruit: 1 cup diced (white flesh better)
Guava (yellow skin): 1 fruit
Jackfruit: 1 cup
Khudri date: 4 fruits
Kiwi: 2 fruits
Lemon: 1/2 cup
Limes: 1 fruit
Mandarins (clementines): Normal serving size (avoid juices)
Mango: 1/5 cup
Orange (blood): 1/3 cup
Orange (Navel): 1 cup
Orange (Valencia): 1/2 cup
Papaya: ✔️
Passionfruit: 2 fruits
Pear (Asian and Bosc): avoid
Pineapple: 1 cup
Pomegranate: 1/4 cup seeds
Prickly Pear (cactus fruit): 1 fruit
Pumpkin (canned): 1/3 cup
Raisins: 1 tbsp
Raspberries: 1/3 cup
Rhubarb: 1 cup
Rockmelon: 3/4 cup
Starfruit: ✔️
Tamarind paste: 1/2 tbsp
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: ✔️
Cauliflower: 3/4 cup
Celery: 1/4 stalk
Chinese Cabbage (napa cabbage or wombok): ✔️
Choy sum: ✔️
Cilantro: 1 cup
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
English Cucumber: 1/2 cup
Fennel (bulb): 3/4 cup
Gai lan (Chinese broccoli): 1 cup
Garlic Scapes (green part only): 1/4 cup
Green beans: 15-25 beans
Green onions, scallions, spring onions (green part only): 1 cup
Green peas (canned): 1/4 cup
Green peas (frozen/fresh): 1 tbsp
Hearts of Palm: 1/2 cup
Jicama: 1/3 cup
Kale (Lacinato): 1 cup
Kale (purple): 1 cup
Komatsuna: 1 cup
Leeks (green part only): 1 cup
Lettuce: ✔️
Lettuce (butter): ✔️
Mint: ✔️
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 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)
Wild Leeks (Ramp): 1/2 cup (green part only)
Yam: 1/2 cup
Zucchini: 1/2 cup
Canned Roma tomatoes: 1/2 cup
Cherry tomatoes: 1/5 cup
Nebraska/Yellow tomatoes: 1/2 cup
Roma tomatoes: 1/5 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.
Aduki (Adzuki) beans: 1/4 cup
Black beans: 2 tbsp
Butter beans: 1/4 cup
Cannellini (canned): 1/3 cup
Garbanzo beans (Chickpea): 1/4 cup
Kidney beans: 1/8 cup
Mung beans: 1/4 to 1/2 cup
Peanuts: 1/4 cup nuts or 2 tbsp peanut butter
Pinto beans: 2 to 4 tbsp
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).
Tempeh: 1/2 cup
Tofu: 3/4 cup
Rice protein: ✔️
Egg protein: ✔️
Sacha inchi: ✔️
Whey protein isolate: ✔️
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
Acacia: ✔️
Bran cereal: High FODMAP (avoid)
Bread: Small portions OK (check for corn syrup, inulin)
Brown rice: ✔️
Buckwheat (soba): ✔️
Chia seeds: ✔️
Farro: 1/3 cup
Flax meal: ✔️
Hemp: 2 tbsp
Millet: ✔️
Oat bran: ✔️
Oatmeal: 1/2 cup
Panko breadcrumbs: 1 1/4 cup
Quinoa pasta: ✔️
Rice (black): 1 cup
Rice (white): ✔️
Rice (wild): 1 cup
Rice bran: ✔️
Sesame seeds: 1 tbsp
Sorghum: 1/2 cup
Wheat pasta: 1/2 cup
Avoid prebiotics, plant-derived sweeteners, polyols (xylitol, sorbitol, mannitol), soy, pea, and lactose-based sweeteners.
Brown sugar: 1/4 cup
Clover honey: 1/2 tsp
Erythritol: Avoid!
Honey: 1 tsp
Maple syrup: 2 tbsp
Monk fruit: ✔️
Sucralose: ✔️
White sugar: 1/4 cup
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. Lemongrass stalks used as an aromatic infusion (simmered in broth/rice then discarded before eating) are safe for both FODMAP and GERD diets — only the flavor compounds transfer, not the fibrous carbohydrates.
Asafoetida (Hing, garlic/onion powder replacment): 1/8 tsp
Fennel (seeds): ✔️
Ginger (fresh/dried): ✔️
Lemongrass: 2 tbsp
Purslane (herb): ✔️
Sumac: 1 tsp
Black Fungi (Wood Ear) Mushrooms: 1 cup
Dried shiitake: 2 mushrooms
King oyster mushrooms: 1 cup
Oyster mushrooms: 1 cup
Shimeji mushrooms (white or brown beech): 1 cup
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.
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)
Cashews: High FODMAP — avoid
Pistachios: High FODMAP — avoid
Soy lecithin: Normal serving
Tahini (Sesame Paste): 1 tbsp
Chicory root: Often used as a fiber supplement
Inulin: Common additive in protein powders and processed foods
Jerusalem artichoke: High FODMAP vegetable
✔️ = No specific portion limit (safe in normal serving sizes)
Specific amounts listed = Maximum safe serving size per serving
Learn about my experience navigating digestive issues and developing this guide.
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