Starting a low FODMAP diet can be overwhelming. Figuring out what foods have FODMAPs isn’t exactly intuitive. And the lists are long and hard to memorize. That’s where it can be handy to stash a low FODMAP grocery list in your purse, car, or on your fridge.
Below, you’ll find an extensive list of low FODMAP foods to give you plenty of options. But if you’d prefer a simplified, grab-and-go version, download your free Low FODMAP Grocery List PDF here.
Bonus! When you grab your copy, you’ll also join my email community—your go-to source for tips, recipes, and guidance on making a low FODMAP lifestyle work for you.
*This article includes affiliate links. As an Amazon Associate, I earn from qualifying purchases.
About The List
Listed below are low FODMAP foods that are appropriate for the elimination phase of your low FODMAP journey. As you move through the low FODMAP diet process, your list of tolerated foods should expand.
Make sure you don’t get stuck in elimination. Even if you are feeling great, it is important to complete all three phases of the low FODMAP diet. The goal is to get on the most diverse diet you can tolerate. When you expand your diet, your life will be easier, your tastes buds will dance, and your gut bacteria will shout a huge “thank you!” .
To learn more about why expanding your diet is so important, check out this article: The Importance of Food Diversity in Gut Health.
A Note on Portions
A low FODMAP diet isn’t about eliminating all FODMAPs—it’s about balance, and portion sizes matter!
While I’ve noted some portion sizes in the list below, the printable version of the Low FODMAP Grocery List has been streamlined for simplicity and doesn’t include portion details. For that reason, some foods that are low FODMAP only in very small portions aren’t included in the printable list.
Does this mean those foods are off-limits? Not at all! Including a wide variety of low FODMAP foods—yes, even those with smaller portion limits—can benefit both your gut health and overall nutrition.
To stay informed about portion sizes and access the most up-to-date low FODMAP guidance, I highly recommend downloading the Monash FODMAP app. It’s an invaluable resource for navigating this diet with confidence.
And now, for the low FODMAP grocery list…
Low FODMAP Fruits
The fruits listed below are fresh unless otherwise noted.
You may notice a lack of dried fruits on the low FODMAP grocery list. Dehydrating foods concentrates the nutrients (including the high FODMAP carbohydrates), making many dried fruits higher FODMAP than their fresh counterparts.
Canned fruit are often higher in FODMAPs due to the added fruit juice or syrup.
Low FODMAP Fruits:
Banana, unripe, green
Blueberries
Breadfruit
Citrus:
— Kumquats (4 medium)
— Mandarin Orange (1)
— Navel Oranges
— Lemon
— Lime
Coconut (3/4 cup)
Coconut, dried (1/2 cup)
Currants, dried (1 Tablespoon)
Dates, Mejdool (1 date)
Dates, dried (5 dates)
Dragon Fruit
Durian
Guava, ripe
Kiwi
Lychee, canned (1/2 cup)
Melon:
— Cantaloupe (3/4 cup)
— Honeydew (1/2 cup)
Papaya
Passionfruit
Pineapple (1 cup)
Plantain
Pomegranate seeds (1/4 cup)
Prickly Pear
Rambutan (3 1/2 medium)
Raspberries (1/3 cup)
Rhubarb
Star Fruit
Strawberries (5 medium)
Tamarind
Low FODMAP Vegetables
The foods listed below are based on their fresh forms unless otherwise noted.
Canned vegetables are often lower in FODMAPs than their fresh counterparts. Because FODMAPs are water-soluble, they tend to leach out of the food into the canning liquid. To reduce FODMAPs further, make sure to drain and rinse canned vegetables before using them.
Similarly, some pickled foods are lower in FODMAPs thanks to this process.
Low FODMAP Vegetables:
Alfalfa Sprouts
Artichoke hearts, canned in brine (1/3 cup)
Bamboo Shoots, canned or fresh
Beans, green (15 beans)
Beets, canned (1/3 cup)
Beets, pickled
Bell Pepper, Green (1 cup)
Bell Pepper, Red (1/2 cup)
Bell Pepper, Orange (1/2 cup)
Bell Pepper, Yellow (1/2 cup)
Bock Choy (1 cup)
Broccoli, heads only (1/4 cup)
Broccolini stalks (3/4 cup)
Cabbage:
— Green (3/4 cup)
— Red (3/4 cup)
— Savoy (1/2 cup)
— Napa (1 cup)
Carrots
Cassava (1/2 cup)
Celery Leaves (1/2 cup)
Celery Root (1/3 Root)
Choy Sum (Chinese Flowering Cabbage)
Corn, baby, canned
Corn, fresh, frozen or canned (1/2 cup)
Cucumber (1/2 cup diced)
Daikon (1/3 cup)
Edamame, shelled (1/2 cup)
Eggplant (1 cup)
Fennel Bulb (3/4 cup)
Gai Ian (Chinese Broccoli or Chinese Kale) (1 cup)
Garlic Shoots (6 Tablespoons)
Greens:
— Arugula or Rocket Lettuce
— Butter Lettuce
— Chard or Silverbeet
— Collard Greens
— Endive or Chicory
— Iceberg Lettuce
— Kale, Tuscan (1/2 cup)
— Radicchio
— Red Leaf Lettuce
— Romaine / Cos
— Spinach (2 Cups)
— Spinach, baby (1 ½ Cups)
— Watercress
Hearts of Palm, canned
Jalapenos, pickled
Jalapenos, raw (1 small chili)
Jicama (1/3 cup)
Kohlrabi (1/2 cup)
Leek, bulb (white part) (2 Tablespoons)
Leek, green tops only (1 cup)
Lotus Root, frozen (1 cup)
Mung Bean Sprouts
Mushrooms, Slippery Jack (1/2 cup)
Mushrooms, canned, white button (6 Mushrooms)
Mushroom, oyster
Okra (7 Pods)
Olives, black and green
Onion, spring, green tops only
Onions, Vidalia (2 Tablespoons)
Parsnips
Poblano Pepper (1 medium)
Potatoes
Pumpkin, canned (1/3 cup)
Seaweed, nori (2 dried sheets)
Squash:
— Acron (1/3 cup)
— Chayote (1/2 cup)
— Delicata (1/3 cup)
— Butternut (1/3 cup)
— Japanese / Kabocha (1/3 cup)
— Pattypan
— Spaghetti (1/2 cup)
— Summer Squash (2/3 cup)
Radish
Rutabaga (1/3 cup)
Snow Peas (23 pods or 1/2 cup)
Sweet Potato (1/2 cup)
Taro Root (1/3 cup)
Tomatillos, canned (1 cup)
Tomatillo, fresh (1 medium)
Tomato, Cherry (5 cherries)
Tomato, common (1/2 medium)
Turnip (1/2 turnip)
Water Chestnuts
Yam (1/3 cup)
Yardlong Bean or Snakebean
Zucchini or Courgette (1/3 medium)
Low FODMAP Dairy and Alternatives
A common misconception is that a low FODMAP diet is a dairy free diet. While lactose is a common FODMAP in dairy, not all dairy products are high in lactose.
The foods listed below are considered low FODMAP. The portion size tested for most of the cheese products is 40 grams (or about 1 ½ ounces). Avoid cheeses with added onions and garlic.
Low FODMAP Dairy and Dairy Alternatives:
Butter
Cheese:
— Brie
— Camembert
— Cheddar
— Colby
— Comté
— Cream Cheese (2 Tablespoons)
— Feta
— Goat Cheese (Chevre)
— Gruyere
— Haloumi
— Havarti
— Manchego
— Monterey Jack
— Mozzarella
— Pecorino Romano
— Queso Fresco
— Soy Cheese
— Swiss
Coconut Cream
Coconut Milk, canned, light (1/4 cup)
Cream (2 Tablespoons)
Lactose Free Milk
Sour Cream (2 Tablespoons)
Whipped Cream (1/2 cup)
Yogurt, lactose free
Yogurt, coconut
Low FODMAP Milk Alternatives
The milk alternatives listed below are based on unflavored/unsweetened products. Flavored or sweetened versions may contain FODMAPs – check the label before purchasing.
Coconut Milk, UHT (3/4 cup)
Macadamia Milk
Quinoa Milk
Rice Milk
Low FODMAP Grains and Starches
While the list of low FODMAP grains is pretty straightforward, things get a little muddy when you start looking at baked goods and processed foods.
For example, many gluten-free breads use low FODMAP grains, but some have high FODMAP ingredients like fruit juice concentrate, agave syrup, chicory root, or inulin.
Learning how to interpret ingredient lists can be helpful. Or, if you are looking for an easier solution, look for certified Low FODMAP products (more on this below).
👉👉For low FODMAP cereal options, check out this article. 👈👈
Low FODMAP Grains and Starches:
Buckwheat groats
Breadcrumbs, Panko (1 ¼ cups)
Corn Flakes, gluten free
Corn Meal, cooked (1 cup)
Corn Tortillas
Flour:
— Arrowroot
— Buckwheat
— Cassava
— Corn
— Gluten Free blends
— Green banana
— Millet
— Quinoa
— Rice
— Sorghum
— Teff
— Yam
English Muffin (with wheat and soy) (1 muffin)
Gluten Free White Bread (check the label for high FODMAP ingredients)
Hominy, canned
Millet, hulled
Oats, old fashioned rolled
Pasta, 1 cup unless otherwise specified:
— Brown rice
— Chickpea
— Gluten free
— Quinoa
— Rice
— Spelt (1/2 cup)
— Wheat (1/2 cup)
— Vermicelli, sweet potato)
— Vermicelli, mung bean
Pearl barley, sprouted
Quinoa
Quinoa flakes (1 cup, uncooked)
Rice:
— Arborio
— Basmati
— Brown
— Red
— Wild
Rice Flakes
Sourdough Bread (authentic, fermented)
Starch, corn
Starch, potato
Starch, tapioca
Tapioca
White bread, wheat (1 slice)
Low FODMAP Protein
Meat in and of itself is generally low FODMAP. Processed meat products, seasonings, marinades, and sauces are where FODMAPs can enter the picture.
The following list also covers some plant-based protein products, including beans and legumes. Few beans or legumes are low FODMAP, though canning helps reduce the FODMAP content as the fermentable carbohydrates leach out into the water. Nuts and seeds are covered in the next section.
Low FODMAP Protein:
Chickpeas, canned (1/4 cup)
Eggs
Fish
Lentils, canned (1/4 cup)
Meat, plain without added ingredients
Mung Beans, boiled (1/4 cup)
Mung Beans, sprouted (2/3 cup)
Tempeh
Tofu, firm (*Silken tofu is high FODMAP)
Vegetarian Mince (mycoprotein) without added onion and garlic
Low FODMAP Nuts and Seeds
Keep in mind that some portion sizes for nuts are relatively small—larger amounts can quickly become moderate or high in FODMAPs. However, they’re still included in this list because of their excellent nutritional value and their ability to add variety to a low FODMAP diet.
You can enjoy low FODMAP portions of nuts by sprinkling them on hot cereal, tossing them into salads, or using them as a topping for lactose-free yogurt. For a more filling low FODMAP snack, try mixing nuts together with gluten-free pretzels, small amounts of dried fruit, and a few chocolate chips to create your own sweet and salty trail mix.
Low FODMAP Nuts and Seeds:
Activated Cashews (10 nuts)
Almonds (10 nuts)
Brazil nuts (10 nuts)
Chestnuts (20 nuts)
Hazelnuts (24 nuts)
Macadamia nuts (15 nuts)
Mixed nuts (18 assorted nuts)
Peanuts (32 nuts)
Pecans (15 nut halves)
Pine Nuts (2 teaspoons)
Tiger nuts (20 grams)
Walnuts (15 nut halves)
Seeds (2 Tablespoons, unless otherwise noted):
— Caraway (2 teaspoons)
— Chia
— Flaxseed (1 Tablespoon)
— Hemp
— Poppy
— Pumpkin (Pepitas)
— Sesame (1 Tablespoon)
— Sunflower (2 teaspoons)
Low FODMAP Herbs and Spices
Although onions and garlic are off-limits on a low FODMAP diet, there are many low FODMAP herbs and spices that you can use instead. It is still possible to have very flavorful meals.
Allspice
Annato seeds / achiote
Basil
Bay leaves (1 leaf)
Black Pepper
Cardamom
Cayenne (1 teaspoon)
Celery seed
Chipotle chili powder
Chives
Cilantro
Cinnamon
Cloves
Coriander Seed
Cumin
Curry leaves, fresh
Curry Powder
Dill
Fennel
Fenugreek
Five Spice
Garlic Chives
Herbs de Provence
Kaffir lime leaves
Lemongrass
Mace
Marjoram
Mint
Mustard seeds
Nutmeg
Oregano
Paprika
Parsley
Perilla, fresh
Rosemary
Saffron
Sage
Salt
Sichuan Peppercorn
Star Anise
Sumac
Tarragon
Thai Basil
Thyme
Turmeric
Low FODMAP Beverages
Good news for coffee lovers! Coffee—one of the most popular beverages in the world—is naturally low FODMAP. But here’s the catch: while its FODMAP content isn’t an issue, coffee can still trigger IBS symptoms due to its acidity and caffeine content. If coffee (or other caffeinated drinks) is a staple in your routine, pay attention to how your body responds. (More on coffee here.)
If you are more of a tea drinker, there is some good news for you too. There are several types of tea that are low FODMAP. But for some, it depends on the strength of the tea.
When it comes to juices, you won’t find many on the low FODMAP grocery list. That’s because a lot of fruit juices are high in fructose or sorbitol, two common FODMAPs that can trigger symptoms.
What about soda and energy drinks? Sodas can be low FODMAP, but it all depends on the sweetener used—always check the label. Beverages containing high fructose corn syrup or high FODMAP fruit juices are best avoided. And of course, limiting sugary drinks is a smart choice for overall health, whether or not you’re following a low FODMAP diet.
Low FODMAP beverages:
Cranberry Juice Cocktail (27% juice) (~5 ounces)
Coffee, black
Espresso
Kombucha, unflavored (180 mL or about ¾ Cup)
Kvass
Tea:
— Black, weak (steeped 1-2 minutes)
— Chai, weak
— Dandelion, weak
— Green
— Licorice
— Peppermint
— White
Water, plain or sparkling
Low FODMAP Libations
Alcohol and IBS can be a tricky combination. While alcohol is a known gut irritant and may not be well-tolerated by everyone with digestive issues, the good news is that several alcoholic beverages are low FODMAP.
If you enjoy mixed drinks, be mindful of your mixer—many contain high FODMAP ingredients like fruit juices or certain sweeteners.
As always, moderation is key. The general recommendation is up to one drink per day for women and up to two drinks per day for men.
For more details, be sure to check out these related articles: Alcohol and IBS, and Low FODMAP Cocktails and Mocktails.
Low FODMAP Alcohol:
Beer
Brandy
Gin
Red Wine (150 mL or 5 oz)
Sparkling Wine
Tequila
Vodka
Whiskey / Bourbon / Scotch
White Wine
Other Low FODMAP Pantry Items
No low FODMAP grocery list is complete without cooking oils, condiments, and other flavoring agents. Here are some additional low FODMAP items you may add to your cart. Ingredients can vary, so always check the list.
Low FODMAP Pantry Items:
Barbeque Sauce (2 Tablespoons)
Black Bean Sauce (1 Tablespoon)
Capers
Chocolate, 85% dark
Cooking Oil:
— Avocado Oil
— Canola Oil
— Coconut Oil
— Olive Oil
— Peanut Oil
— Sesame Oil
— Sunflower Oil
— Vegetable Oil
Fish Sauce (2 Tablespoons)
Fish Sauce, Vegan (1 Tablespoon)
Hoisin (1 Tablespoon)
Horseradish
Maple syrup
Mayonnaise (*check ingredients)
Mint Jelly
Mirin
Miso Paste (1 Tablespoon)
Mustard
Orange Marmalade
Oyster sauce (1 Tablespoon)
Peanut Butter
Raspberry Jam (2 Tablespoons)
Salsa, mild (2 Tablespoons)
Satay Sauce (2 Tablespoons)
Shrimp paste
Soy sauce
Stevia powder
Strawberry Jam (no high fructose corn syrup)
Sugar, brown, white, raw
Sweet and Sour Sauce (2 Tablespoons)
Tahini (2 Tablespoons)
Tamari
Tomato Paste (2 Tablespoons)
Tomato Puree (2 Tablespoons)
Vinegar:
— Apple Cider
— Balsamic (1 Tablespoon)
— Malt
— Red Wine
— Rice Wine
— White
Worcestershire Sauce (2 Tablespoons)
Certified Low FODMAP Products
As awareness of gut conditions increases, the demand for low FODMAP products has grown. Several food manufacturers are rising to the challenge and putting low FODMAP items on the market.
Many of these manufacturers have partnered with either Monash University or FODMAP Friendly to obtain certification that their products are low FODMAP. This does not mean they are nutritionally superior, just that they contain low levels of fermentable carbohydrates that cause discomfort for some people.
Below are the symbols you can look for in packaged food products when looking for certified low FODMAP items. When you see these items, feel free to add them to your low FODMAP grocery list.
Some examples of companies with certified low FODMAP products include Casa de Sante (affiliate link), FODY Foods, Schar, Gourmend Foods, Smoke N Sanity, Bay’s Kitchen, and Modify Health meals (affiliate link)
Final Thoughts
Keeping track of low FODMAP foods can be challenging, but you don’t have to rely on memory alone! A well-organized low FODMAP grocery list can make meal planning and shopping much easier—no second-guessing required.
💡 Grab your free downloadable Low FODMAP Grocery List here. Use it to plan meals, navigate the grocery store, and feel more confident in your low FODMAP journey.
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I’d love to hear your thoughts! Was this list helpful? Let me know!
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.