The Complete Low-FODMAP Food List: What to Eat and Avoid with IBS

The low-FODMAP diet is the most clinically validated dietary approach for managing irritable bowel syndrome (IBS), with research from Monash University showing it reduces symptoms in up to 75% of IBS patients. But following it requires knowing exactly which foods are safe and which aren’t.

This complete FODMAP food list breaks down everything you need to know — from the highest-risk trigger foods to the safest low-FODMAP options across every food category.

What Are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols — short-chain carbohydrates that are poorly absorbed in the small intestine. In people with IBS, they ferment rapidly in the gut, causing gas, bloating, cramping, diarrhoea, and constipation.

The five FODMAP categories are:

• Fructans — in wheat, garlic, onion, rye
• GOS (galacto-oligosaccharides) — in legumes and beans
• Lactose — in milk, soft cheese, yogurt
• Fructose (excess) — in apples, honey, high-fructose corn syrup
• Polyols — in stone fruits, mushrooms, artificial sweeteners (sorbitol, mannitol)

High-FODMAP Foods to Avoid

Vegetables

• Garlic and garlic powder ❌
• Onion (all varieties), shallots, leeks ❌
• Cauliflower ❌
• Mushrooms ❌
• Artichokes (globe and Jerusalem) ❌
• Asparagus ❌
• Beetroot (in large amounts) ❌
• Celery ❌

Fruits

• Apples and apple juice ❌
• Pears ❌
• Mangoes ❌
• Watermelon ❌
• Peaches, plums, nectarines, cherries ❌
• Dried fruits (dates, figs, raisins) ❌

Grains and Bread

• Wheat bread, pasta, couscous ❌
• Rye bread and crackers ❌
• Barley ❌

Dairy

• Cow’s milk (regular) ❌
• Soft cheeses (ricotta, cottage cheese) ❌
• Yogurt (regular) ❌
• Ice cream ❌

Legumes and Pulses

• Kidney beans, chickpeas, lentils (in large quantities) ❌
• Baked beans ❌
• Split peas ❌

Sweeteners

• Honey ❌
• High-fructose corn syrup ❌
• Sorbitol, mannitol, xylitol (in sugar-free products) ❌

Low-FODMAP Foods That Are Safe

Vegetables ✅

• Carrots, courgette (zucchini), cucumbers
• Lettuce, spinach, kale, rocket
• Bell peppers (capsicum)
• Tomatoes (fresh)
• Potatoes and sweet potatoes
• Green beans, bean sprouts
• Aubergine (eggplant)
• Olives, spring onion greens (not the white part)

Fruits ✅

• Strawberries, blueberries, raspberries
• Oranges, mandarins, lemons, limes
• Grapes, kiwi, pineapple
• Bananas (firm, not overripe)
• Cantaloupe melon

Grains ✅

• Oats (rolled, not instant)
• Rice (all varieties)
• Quinoa
• Gluten-free bread and pasta
• Corn tortillas
• Sourdough spelt bread (in small portions)

Dairy Alternatives ✅

• Lactose-free milk and yogurt
• Almond milk (unsweetened)
• Hard cheeses (cheddar, parmesan, brie, camembert)
• Oat milk (in small quantities)

Proteins ✅

• Chicken, turkey, beef, pork, lamb
• Fish and shellfish
• Eggs
• Tofu (firm)
• Canned lentils (rinsed — lower FODMAP than dried)

The Three Phases of the Low-FODMAP Diet

1. Elimination Phase (2–6 weeks) — Remove all high-FODMAP foods to allow symptoms to settle. This phase requires strict adherence.
2. Reintroduction Phase (6–8 weeks) — Systematically reintroduce FODMAP groups one at a time to identify your personal triggers. Not everyone reacts to all FODMAP types.
3. Personalisation Phase (ongoing) — Build a long-term diet that avoids your confirmed triggers while reintroducing all tolerated foods. This phase is the most sustainable and nutritionally complete.

Tips for Following a Low-FODMAP Diet

• Don’t do it alone — Work with a registered dietitian to ensure the diet is nutritionally complete, especially during elimination.
• Read labels carefully — FODMAP ingredients hide in processed foods (garlic powder, onion powder, honey, HFCS).
• Watch portion sizes — Some foods are low-FODMAP in small portions but high-FODMAP in larger ones (e.g., avocado, canned chickpeas).
• Use an app — BiteRight automatically identifies FODMAP triggers when you log meals by photo, voice, or text — removing the need to look up every ingredient manually.

How BiteRight Helps with FODMAP Tracking

Following a low-FODMAP diet is significantly easier when you don’t have to manually check every ingredient. BiteRight’s AI food scanner identifies foods from a photo of your meal and automatically flags any high-FODMAP ingredients — including hidden triggers like garlic powder or onion in sauces.

The app applies Monash-aligned clinical rules to every logged meal and provides weekly gut health reports showing which foods are correlated with symptoms. Download it on iOS or Android.

For a deeper dive into managing IBS with diet, read our IBS Diet Guide.