FODMAP food database
Is it low FODMAP? Check any food
355 foods with low, moderate, and high serving thresholds — because almost nothing is simply “safe” or “unsafe.” Every threshold links to the research it was derived from.
355 of 355 foods
Beverages
Almond milkLowApple juiceHighBlack tea (brewed)LowChai latte (strong)HighChamomile tea (strong)HighChocolate milkHighCoca-ColaLowCoca-Cola ZeroLowCoffee (black, brewed)LowDandelion teaHighEspressoLowFennel teaHighGrapefruit juiceHighGreen tea (brewed)LowKombuchaHighMango juiceHighOat milkModerateOrange juice (large serve)HighPear juiceHighPeppermint tea (brewed)LowSoy milk (made from whole soybeans)High
Condiments
Aioli (with garlic)HighAlfredo sauceHighApple cider vinegarLowApplesauceHighAvocado oilLowBalsamic vinegarLowBay leaf (dried)LowBBQ sauceHighBlack pepper (ground)LowCaesar dressingHighCanola oilLowCardamom (ground)LowCinnamon (ground)LowCloves (ground)LowCoconut oilLowCranberry sauceModerateCumin (ground)LowDijon mustardModerateFish sauceLowGarlic powderHighGarlic saltHighGinger (ground)LowGravy (onion-based)HighHoisin sauceHighHoney mustard sauceHighHot sauce (vinegar-based)LowHummusModerateKetchup (large serve)HighKetchup (standard serve)LowMango chutneyHighMayonnaiseLowMayonnaise (plain)LowMint sauceLowMiso paste (large serve)HighNutmeg (ground)LowOlive oilLowOnion powderHighOnion saltHighOyster sauceHighPaprikaLowPeanut oilLowPesto, traditionalHighRanch dressingHighRice vinegarLowSaltLowSatay sauceHighSesame oilLowSmoked paprikaLowSoy sauceLowSrirachaHighSunflower oilLowSweet and sour sauceHighSweet chili sauceModerateSweet relishHighTahini (large serve)HighTamariLowTartar sauceHighTeriyaki sauceHighThai green curry pasteHighThai red curry pasteHighTomato pasta sauceHighTomato salsaHighTurmeric (ground)LowTzatzikiHighVegetable oilLowWhite vinegarLowWorcestershire sauceModerateYellow mustardLow
Dairy
BrieLowButterLowButtermilkHighCamembertLowCheddar cheeseLowCondensed milk, sweetenedHighCottage cheeseModerateCream (dairy)ModerateCream cheeseModerateCustard, dairyHighEvaporated milkHighFetaLowGelatoHighGhee (clarified butter)LowGoat's milkHighGruyèreLowHalloumiLowIce cream, regularHighLactose-free milkLowLactose-free yogurtLowMilk (cow)HighMozzarellaLowParmesan cheeseLowPecorinoLowQuarkHighRicotta cheeseModerateSheep's milkHighSwiss / EmmentalLowYogurt (natural cow)HighYogurt, flavoredHighYogurt, Greek (regular)High
Fruits
AppleHighApricotHighAvocadoModerateBanana (ripe)ModerateBanana (unripe / firm)LowBlackberryHighBlackcurrantsHighBlueberriesModerateCantaloupe / rockmelonLowCherryModerateCurrants, driedModerateDate, Deglet NoorHighDate, MedjoolHighDried apricotHighDried cranberriesModerateDried mangoHighFig, driedHighFig, freshHighGrapefruitModerateGrapes (green / red)ModerateJackfruit, cannedHighKiwifruit (green)LowLemonLowLimeLowLonganHighLycheeLowMangoModerateNectarineHighOrangeLowPapayaLowPassion fruitLowPeachModeratePearHighPersimmonHighPineapple (fresh)LowPlumModeratePruneHighRaisinsModerateRambutanHighRaspberryLowStrawberryModerateSultanasModerateWatermelonHigh
Grains
Brown rice (cooked)LowBuckwheat (cooked)LowBulgur wheatHighCorn cake (plain)ModerateCorn tortillaLowCouscousHighGluten-free pasta (cooked)LowGluten-free tortilla (rice, corn, or tapioca)LowGranola with wheat or honeyHighMillet (cooked)LowMuesli with wheatHighMultigrain bread (wheat-based)HighNaanHighOats (rolled, dry)LowPasta, spelt (non-sourdough)HighPasta, wholewheatHighPearl barleyModeratePita bread, wheatHighPolenta (cooked)LowPopcorn (plain)HighQuinoa (cooked)LowRice cake (caramel or sweet-coated)HighRice cake (cheese-flavoured)HighRice cake (plain)LowRice cake (yoghurt-coated)HighRice crackers (plain)LowRice crackers (soy-sauce or seaweed)HighRice noodles (cooked)LowRye breadModerateSemolinaHighSorghum (cooked)LowSourdough (spelt)LowSpelt flourHighWheat crackersHighWheat flakes cerealHighWheat flourHighWheat pasta (cooked)ModerateWheat tortillaHighWhite rice (cooked)LowWhite wheat breadHighWholemeal wheat breadModerate
Legumes
Baked beansHighBlack beans, cannedModerateButter beans, cannedHighChickpeas (canned, drained)ModerateEdamame (large serve)ModerateKidney beans, cannedModerateKidney beans, dried (cooked)HighLentils (canned, drained)ModerateNavy beans, cookedHighPinto beans, cannedHighSoy beans, cookedHighSplit peas, cookedModerate
Nuts & Seeds
Other
Baking powderLowBaking sodaLowBiryaniHighDumplings, wheatHighFalafelHighGarlic breadHighGelatin (powdered)LowInulin / chicory rootHighLasagna, classicHighMushroom risottoHighPizza, cheeseHighPotato chips (BBQ)HighPotato chips (cheese & onion)HighPotato chips (paprika)HighPotato chips (plain or salt & vinegar)LowPotato chips (ranch)HighPotato chips (seasoned, other)HighPotato chips (sour cream & onion)HighRavioli, cheeseHighSamosaHighSpring rolls (wheat wrapper)HighTabboulehHighTom yum soupHighYeast (active dry)Low
Protein
Bacon (plain)LowBeefLowBeef (ground)LowChicken breastLowCodLowCrabLowDuckLowEggsLowHaddockLowHam (plain, no garlic/onion)LowLambLowLobsterLowMackerelLowMusselsLowPorkLowPrawns / shrimpLowSalmonLowSardines (canned)LowSausages (with onion/garlic)HighScallopsLowTilapiaLowTofu (firm)LowTunaLowTuna (canned in water)LowTurkeyLow
Sweeteners
Agave syrupHighCocoa powder (unsweetened)LowDark chocolate (70%+)LowErythritol (sweetener)HighHigh-fructose corn syrupHighHoneyHighIsomalt (sweetener)HighMannitol (sweetener)HighMaple syrup (pure)LowMolassesHighPure fructoseHighSorbitol (sweetener)HighTreacle (light)HighWhite sugar (sucrose)LowXylitol (sweetener)High
Vegetables
Artichoke (globe)HighAsparagusModerateBasil (fresh)LowBeetroot, cannedModerateBeetroot, freshModerateBok choy / pak choiLowBroccoli (heads)ModerateBrussels sproutsModerateCarrotLowCassavaHighCauliflowerHighCeleryModerateCherry tomatoModerateChivesLowCilantro / coriander leaf (fresh)LowCucumberLowDill (fresh)LowEggplant / aubergineLowFennel bulbModerateGarlicHighGinger (fresh)LowGreen beansLowGreen cabbageModerateIceberg lettuceLowJerusalem artichokeHighKaleLowLeek (green tops)ModerateLeek, white bulbHighMint (fresh)LowMushroom (button)HighOkraLowOnion (brown)HighOregano (fresh)LowParsley (fresh)LowPortobello mushroomModeratePotatoLowRadishLowRed bell pepperLowRomaine / cos lettuceLowRosemary (fresh)LowSage (fresh)LowSavoy cabbageModerateShallotHighShiitake mushroom, driedHighShiitake mushroom, freshModerateSnow peasModerateSpinachLowSpring onion (green tops only)LowSpring onion, white bulbHighSugar snap peasModerateSweet cornModerateSweet potatoModerateSwiss chard / silverbeetLowTaro rootHighTarragon (fresh)LowThyme (fresh)LowTomato (common)ModerateTomato pasteLowZucchiniModerate