The complete list
Low-FODMAP food list: what to eat and what to limit
The low-FODMAP diet isn’t about a short list of “safe” foods — it’s about servings. Below are 152+ low-FODMAP foods you can build meals around, plus the high-FODMAP foods to ease off during elimination. Every food links to its exact serving threshold.
✅ Low-FODMAP foods to eat
Safe in typical servings during the elimination phase. Tap any food for its exact threshold.
Fruits11 low-FODMAP
Vegetables28 low-FODMAP
Grains15 low-FODMAP
Protein24 low-FODMAP
Dairy14 low-FODMAP
Nuts & Seeds10 low-FODMAP
Beverages8 low-FODMAP
Condiments33 low-FODMAP
Sweeteners4 low-FODMAP
⚠️ High-FODMAP foods to limit
Restricted during elimination — but only temporarily. You’ll reintroduce these later to find your personal tolerance. Each one links to its safe serving size and low-FODMAP swaps.
Frequently asked questions
What foods are low FODMAP?
Naturally low-FODMAP foods include most meat, fish, eggs, and tofu; grains like rice, oats, and quinoa; fruits such as strawberries, blueberries, kiwi, and firm bananas; vegetables like carrots, cucumber, potato, and zucchini; hard cheeses and lactose-free dairy; and nuts and seeds in moderate amounts. Portion size matters — many foods are low FODMAP only up to a certain serving.
What foods should you avoid on a low-FODMAP diet?
During the elimination phase, limit high-FODMAP foods like onion, garlic, wheat-based bread and pasta, apples, pears, mango, milk and soft cheeses, most beans and lentils, and sweeteners like honey and high-fructose corn syrup. These are restricted temporarily — most are reintroduced later to find your personal tolerance.
Is the low-FODMAP diet forever?
No. Strict elimination lasts only 2–6 weeks. After that you systematically reintroduce foods to learn which FODMAPs you tolerate, then settle into a personalized long-term diet that's as varied as possible.
Does portion size change whether a food is low FODMAP?
Yes — this is the most misunderstood part of the diet. Many foods are low FODMAP in a small serving but high in a larger one. That's why Phase lists a serving threshold for every food rather than a simple safe/unsafe label.
This page is for informational purposes only and is not medical advice. FODMAP content varies with ripeness, processing, and brand. Work with your doctor or a registered dietitian on dietary changes for IBS. New to the diet? Start with our guide to the low-FODMAP diet.