Is X low FODMAP?
A growing library of food-by-food answers, informed by published FODMAP research and food-testing references.
- Low FODMAP
Almond Milk
Almond Milk is low FODMAP at standard portions. Safe portion: —.
- Low FODMAP
Cabbage (common)
Cabbage (common) is low FODMAP at standard portions. Safe portion: 3/4 杯.
- Low FODMAP
Carrot
Carrot is low FODMAP at standard portions. Safe portion: No clear upper limit (typical portions safe).
- Low FODMAP
Cheddar/Parmesan
Cheddar/Parmesan is low FODMAP at standard portions. Safe portion: —.
- Low FODMAP
Coffee
Black espresso and brewed coffee are low-FODMAP. Trouble is what you add: milk, syrups, oat milk, and chicory-blend instant coffees. Caffeine itself can also irritate IBS independent of FODMAPs.
- Low FODMAP
Common Tomato
Common Tomato is low FODMAP at standard portions. Watch Excess fructose. Safe portion: 1 small.
- Low FODMAP
Dark chocolate
Dark chocolate is low FODMAP at standard portions. Safe portion: 1 oz.
- Low FODMAP
Eggplant
Eggplant is low FODMAP at standard portions. Safe portion: 1 杯.
- Low FODMAP
Grapes
Grapes is low FODMAP at standard portions. Safe portion: 1 cup.
- Low FODMAP
Kiwi
Kiwi is low FODMAP at standard portions. Safe portion: 2 small.
- Low FODMAP
Kiwi
Kiwi is low FODMAP at standard portions. Safe portion: 2 small.
- Low FODMAP
Matcha powder
Matcha powder is low FODMAP at standard portions. Safe portion: 1 小勺.
- Low FODMAP
Mature Spinach
Mature Spinach is low FODMAP at standard portions. Safe portion: 2 cups.
- Low FODMAP
Orange
Orange is low FODMAP at standard portions. Safe portion: 1 medium.
- Low FODMAP
Peanut butter
Peanut butter is low FODMAP at standard portions. Safe portion: 2 大勺.
- Low FODMAP
Pineapple
Pineapple is low FODMAP at standard portions. Safe portion: 1 cup.
- Low FODMAP
Pineapple
Pineapple is low FODMAP at standard portions. Safe portion: 1 cup.
- Low FODMAP
Potato
Potato is low FODMAP at standard portions. Safe portion: 1 medium.
- Low FODMAP
Rice
Yes. White rice, brown rice, jasmine, basmati — all low-FODMAP at any reasonable portion. Rice noodles, rice flour, and rice cakes also safe. The single most reliable carb on a low-FODMAP diet.
- Low FODMAP
Strawberries
Strawberries is low FODMAP at standard portions. Safe portion: 10 颗.
- Moderate — small portions only
Avocado
Avocado is moderate FODMAP at standard portions. Watch Sorbitol (polyol). Safe portion: 1/8 whole.
- Moderate — small portions only
Banana
Yes — but only when unripe. Firm, slightly green bananas are low-FODMAP. Ripe yellow bananas with brown spots become high-fructose.
- Moderate — small portions only
Broccolini
Broccolini is moderate FODMAP at standard portions. Watch Fructans, Excess fructose. Safe portion: < 半水杯.
- Moderate — small portions only
Butter beans (canned)
Butter beans (canned) is moderate FODMAP at standard portions. Watch GOS. Safe portion: 1/4 Cup.
- Moderate — small portions only
Soy / Tofu
Depends on the form. Firm tofu is low-FODMAP. Silken tofu is moderate. Whole-bean soy milk is high in GOS. Soy-protein-isolate milk and tempeh are low.
- Moderate — small portions only
Sweet potato
Sweet potato is moderate FODMAP at standard portions. Watch Mannitol (polyol). Safe portion: ≤ 1/2 杯.
- Moderate — small portions only
Wheat / Bread
Most wheat bread is high in fructans. Sourdough (especially traditionally fermented) and gluten-free bread are the safe alternatives. The issue is fructans, not gluten.
- High FODMAP
Apple
No. Apples are high in excess fructose and sorbitol. Even half an apple exceeds the threshold for most people. Kiwi, oranges, and strawberries are good low-FODMAP swaps.
- High FODMAP
Cauliflower
Cauliflower is high FODMAP at standard portions. Watch Mannitol (polyol). Safe portion: 严禁.
- High FODMAP
Cherries
Cherries is high FODMAP at standard portions. Watch Sorbitol (polyol). Safe portion: 严禁.
- High FODMAP
Garlic
No. Garlic is one of the highest sources of fructans. Even ¼ clove exceeds the Monash threshold. Garlic-infused oil is the safe workaround.
- High FODMAP
Granola/Protein bars
Granola/Protein bars is high FODMAP at standard portions. Watch Fructans, Excess fructose, Polyols. Safe portion: 严禁.
- High FODMAP
Honey
Honey is high FODMAP at standard portions. Watch Excess fructose. Safe portion: 严禁.
- High FODMAP
Mango
Mango is high FODMAP at standard portions. Watch Excess fructose. Safe portion: 严禁.
- High FODMAP
Milk
It depends on lactose tolerance. Regular cow's milk is high in lactose. Lactose-free milk, almond milk, hard cheeses, and butter are low-FODMAP.
- High FODMAP
Mushroom
Most varieties (button, portobello, shiitake) are high in mannitol. Oyster mushrooms and canned button mushrooms are the safe exceptions.
- High FODMAP
Onion
No. All onion varieties (yellow, white, red, shallot, leek bulb) are high in fructans even at small portions. Green parts of scallions are the safe alternative.
- High FODMAP
Watermelon
Watermelon is high FODMAP at standard portions. Watch Excess fructose, Fructans, Polyols. Safe portion: 严禁.
- High FODMAP
Yoghurt
Yoghurt is high FODMAP at standard portions. Watch Lactose. Safe portion: 严禁.