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Low FODMAP Food Chart

Starting a low FODMAP diet — or just trying to figure out which foods may be stirring up your gut? Type any food below and get its FODMAP rating plus the portion that keeps it in the safe zone. 221 everyday foods, rated using Monash-style portion guidance. Free, instant, no sign-up.

Low

Low in FODMAPs at a normal serving. The everyday safe list during the elimination phase.

Moderate

Fine in the small portion shown. Stick to one moderate food per meal so portions don't stack up.

High

High in one or more FODMAPs at a typical serving. Skip it during elimination; test it again when you reintroduce foods.

Rating
Category

⚕️ A general guide — not medical advice Ratings and portions in this chart reflect established Monash-style FODMAP guidance for the elimination phase. Individual tolerance varies a lot — your safe portion may be smaller or larger, and foods can be re-tested during reintroduction. This chart is educational only and isn't a diagnosis or treatment plan. If you have ongoing gut symptoms, work with your doctor or a dietitian trained in the low FODMAP diet.

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How to use this low FODMAP food chart

FODMAPs are a group of fermentable carbohydrates — fructans, lactose, excess fructose, GOS, and polyols like sorbitol and mannitol — that can draw water into the gut and ferment quickly, which may help explain bloating, gas, and discomfort for many people with IBS. A low FODMAP food chart is your quick reference while you shop, cook, or stare at a restaurant menu: search the food, check its rating, and respect the portion.

The single most important thing to understand is that the portion is part of the rating. Broccoli florets are low FODMAP at 3/4 cup; avocado only stays low at about 1/8 of a fruit. Eat three "moderate" foods in one sitting and their FODMAPs stack — a common reason people think the diet "isn't working" when really it's arithmetic. Our full low FODMAP diet guide walks through the three phases (elimination, reintroduction, personalization) if you want the complete picture.

The surprises most people hit first

  • Onion and garlic are the big two. Both are high in fructans even in small amounts, and they hide in stock cubes, sauces, spice blends, and sausages. Garlic-infused oil and spring-onion tops give you the flavor back.
  • "Healthy" doesn't mean low FODMAP. Apples, pears, cauliflower, mushrooms, and honey are all nutritious — and all high FODMAP. That's not a contradiction; FODMAP content is about specific carbs, not overall food quality.
  • Cheese is mostly fine. Hard and aged cheeses lose most of their lactose, so cheddar, brie, feta, and parmesan are low at normal serves. It's the milk and regular yogurt that carry the lactose.
  • Ripeness changes the answer. A firm banana is low; the same banana, ripe and spotty, is moderate. When a chart disagrees with another chart, ripeness or portion is usually why.
  • Plain meat, fish, and eggs contain no FODMAPs. Carbs are where FODMAPs live. Watch the marinades, crumbs, and sauces instead — that's where onion and garlic sneak in.

From checking foods to eating well

A chart tells you what to avoid; it doesn't tell you what's for dinner. If you're piecing together meals one search at a time, the Low FODMAP Meal Planner Pro does the assembly for you — a personal 7-day plan from 52 Monash-guided meals, with swaps that respect the same ratings you see here and a grocery list that builds itself. For one-off cooking questions, our ingredient substitution finder and unit converter help you adapt recipes and measure portions honestly. And if your symptoms lean more toward general IBS patterns, our IBS diet guide is worth a read too.

Common questions

What is a low FODMAP food chart?

A low FODMAP food chart lists common foods by their FODMAP content — fermentable carbs (fructans, lactose, excess fructose, GOS, and polyols) that can trigger bloating, gas, and pain in people with IBS. A good chart also shows the portion at which a food stays low FODMAP, because with FODMAPs the dose makes the difference.

What do low, moderate, and high FODMAP mean?

Low means the food is low in FODMAPs at a normal serving and fine for most people during the elimination phase. Moderate means it contains a moderate amount — keep the serving small and don't stack several moderate foods in one meal. High means it is high in one or more FODMAPs at a typical serving, so skip it during elimination and test it later during reintroduction.

Why does portion size matter so much with FODMAPs?

FODMAPs add up. A food that is low at a small portion can become moderate or high at a larger one — avocado is the classic example: about 1/8 of a fruit is low, a whole avocado is high in sorbitol. Portions of different moderate foods in the same meal can also stack together, which is why sticking to the listed portion of one moderate food per meal is a sensible rule.

Is avocado low FODMAP?

Only in a small portion. Around 1/8 of an avocado (about 30 g or 1 oz) tests low; larger servings climb in sorbitol and a whole avocado is high FODMAP. If avocado is a favorite, measure that small portion during elimination rather than skipping it forever.

Is garlic really off the table on a low FODMAP diet?

Garlic itself is high in fructans, even in small amounts. The good news: fructans are water-soluble, not oil-soluble, so garlic-infused oil gives you the flavor without the FODMAPs — just remove any garlic pieces before eating. The green tops of spring onions are another low FODMAP way to get an oniony note.

Can I eat bananas on a low FODMAP diet?

Yes — a firm, just-yellow banana is low FODMAP at one medium fruit. As bananas ripen, their fructan content rises, so a ripe, spotty banana is best kept to about a third of a fruit during elimination.

Want the meals planned for you?

The Meal Planner Pro turns these ratings into a full week of breakfasts, lunches, dinners, and snacks — with an automatic grocery list.

See the Low FODMAP Meal Planner — $19

More gut-health help from WellNest

🥬 Low FODMAP Meal Planner ProA personal 7-day plan from 52 checked meals — $19, yours forever. 📖 The Low FODMAP Diet GuideThe three phases explained in plain English — what to eat, what to test, how to personalize. 🔄 Ingredient Substitution Finder72 kitchen-tested swaps — handy when a recipe calls for something high FODMAP.